The Food and Drug Administration released draft guidelines Wednesday aimed at regulating lead levels in lipstick and other cosmetic products.

The agency recommended a maximum lead level of 10 parts per million (ppm) in certain cosmetics, including lipstick, lip gloss, eye shadow, blush and body lotion. The guidance does not apply to “topically applied products” that are drugs or hair dyes, the agency said.

“We consider the recommended maximum lead level to be achievable with the use of good manufacturing practices and to be consistent with the 10 ppm maximum lead level for similar products recommended by other countries,” the FDA wrote.

The agency noted that lead can appear as an impurity in cosmetic ingredients due to its “background presence” in the manufacturing environment.

“In our surveys, which do not necessarily reflect the full range of products that are currently on the market, a small number of samples had lead levels that exceed the maximum level we are recommending,” the agency said. “Our goal is to ensure that cosmetic lip products and externally applied cosmetics do not contain lead as an impurity at levels that would pose a health risk.”

Even if you consider yourself to be pretty upbeat, it’s easy to get caught up in feelings of dread as you wait to hear about uncertain news. As the moment of truth draws nearer, people often find themselves increasingly convinced that bad results are ahead.

These emotions may feel stressful and unhealthy, but a new study suggests they’re totally normal. In fact, this instinct to brace for the worst can actually be protective and serve as a buffer against potentially bad news, say researchers from the University of California Riverside.

In previous studies, it’s been recognized that, as individuals wait for their respective results, students become increasingly convinced they’ve failed an exam, patients become increasingly convinced they have a terrible disease, and voters become increasingly convinced that their candidate will lose an election.

RELATED: Optimism Can Help You Live Longer

Kate Sweeny, Ph.D., a psychology professor at UC Riverside, wanted to see if this was true of optimists and pessimists alike. “Intuition might suggest that some people are more likely to brace than others,” Sweeny said in a press release. “In particular, happy-go-lucky optimists would seem immune to the anxiety and second-guessing that typically arise as the decisive moment draws near.”

So she and her co-author performed nine different experiments in their lab and in real-life settings. Some involved college students anticipating rankings of their attractiveness from peers, for example, while others involved law-school graduates awaiting the results of their bar exams. All participants answered questions beforehand to determine their natural disposition.

The researchers’ findings, published in the Journal of Personality, were “counter to intuition,” Sweeny said. “Optimists were not immune to feeling a rise in pessimism at the moment of truth. In fact, not a single study showed a difference between optimists and pessimists in their tendency to brace for the worst.”

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There was a difference, unsurprisingly, in overall predictions: Optimists started out with more positive expectations than pessimists. But everyone in the study tended to shift those expectations downward over time.

This may be because not getting one’s hopes up can be a natural defense. “If you expect the worst, you can lessen feelings of shock and disappointment if things don’t go as you hoped,” Sweeny told RealSimple.com, “and you’ll be pleasantly surprised if they do.”

So if you feel down right before a big announcement, Sweeny says you shouldn’t necessarily fight those feelings. Rather, she says, we should all try to be more like the optimists in this study, and save our pessimism for these strategic moments.

“It’s generally good to be optimistic about the future,” she says…

One thing that people don't do often enough is just stand and extend their arms out—really reaching through the chest while relaxing the shoulders. The simple act of holding your arms outstretched, either to the side or in front, is quite fatiguing. Why? It's a new movement that the body must build the strength to sustain. And that's what you want. Add weights and you'll sculpt the entire arm, as well as further strengthen it, building even more muscle. And we all know that the more muscle you have, the more calories you can torch at rest. Another reason to tighten up: As we age, the skin starts to sag, but toning helps you fight back. OK, time to get defined!

Go through this sequence twice. And don't forget your 30 to 60 minutes of cardio six days a week.

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1. Throw & Reach

Stand with feet shoulder-width apart, fingers lightly on shoulders and elbows out to sides (A). Raise elbows up, then bring them in to touch (B). Open elbows back out to "A," then extend arms straight out in front of you with palms facing out so wrists touch (C). Bring arms back in to "A." Repeat 30 times.

2. Punch & Rock

Stand with feet shoulder-width apart, elbows bent at sides and a 3-pound weight in each hand (A). Extend arms straight up overhead and jump up (B); as you land, return arms to "A." Jump up again, this time extending arms straight out in front of you (C). Bring arms back in to "A" as you land. Continue jumping, alternating punching up and out, for 30 reps. Bonus: Jumping adds cardio.

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3. Rolling Arms

Stand with feet shoulder-width apart, a 3-pound weight in each hand. Bend left elbow at torso so arm forms a V, palm facing forward. Raise right arm to side to form a 90-degree angle, palm facedown (A). Pull right elbow back and rotate right shoulder up (B) and around, then punch forward (C). Return to "A"; repeat in a fluid motion. Do 15 reps per side. Start on left side your second time through the circuit.

4. Swinging Triceps

Stand with feet shoulder-width apart, a 3-pound weight in each hand. Bend left elbow at torso so arm forms a V, palm facing forward. Bend right arm and cross it over torso (A). Lift right elbow up and out, keeping it bent (B), then swing right arm across torso to meet left, returning to "A." Open right arm out to side so arms form a W (C). Do 25 reps per side. Start on left side your second time through the circuit.

RELATED: The Fitness Routine That Shook Up My Pilates Routine for the Better

5. Monkey Pull & Reach

Stand with feet shoulder-width apart, a 3- to 5-pound weight in each hand at sides. Come into a low squat, dropping right arm toward right foot (A). As you stand, curl right arm to armpit (B); twist wrist and press right arm up (C). Lower arm and return to "A." Do 15 reps per side…

Why does running have to be so damn hard? You head out the door with a spring in your step but five minutes later, you’re huffing and puffing and ready to quit. Or maybe you check your watch all the time, relying on it to tell you precisely how fast you’re running and how many miles you have left to go. (Been there, done that!) One reason for your burning lungs? You have trouble pacing yourself. Here’s your guide to learning how to set yourself at a challenging yet doable pace on your next run.

RELATED: 20-Minute Treadmill HIIT Workout to Crush Calories

Why Is Pacing So Difficult?

When you start your run, it can feel like your breathing rate skyrockets after just a few steps. That’s because your cardiovascular system isn’t warmed up yet, says New York City-based running coach Jess Underhill of Race Pace Wellness. “When someone breathes heavily, it confuses them and they don’t know how to regulate their breath,” she says. “They either quit or think they aren’t cut out for running, thinking they can’t even make it down the block.”

Group fitness habits might be to blame, too. According to Underhill, our approach to spin and HIIT classes and AMRAPs (as many reps as possible) can influence the way we prepare ourselves for a run. “It’s a different mindset. In classes, you go all out and push yourself to the extreme. You can’t do that when you’re just starting out running or else you won’t go very far.”

RELATED: 3 Breathing Techniques for a More Effective Workout

7 Ways to Learn to Pace Yourself

Whether you’re a marathon maven or a newbie seeking to cross your first finish line, pounding pavement at a consistent pace is not as intuitive as it may seem. Like any skill, you have to practice tuning into your body and learning how different paces feel.

1. Slow down.
It may seem counterintuitive, but taking it down a few notches is the first step to getting a grip on your pace. “Learning how to run at a truly easy intensity is one of the hardest things for people, whether they are just beginning to run or trying to run faster times,” says Caleb Masland, a North Carolina-based USATF-certified running coach. “Starting out too hard can quickly turn running into a frustrating versus a rewarding experience.” Underhill advises her runners to start slower than you think. That way, you finish feeling like you could keep going. Another way check yourself? Run at a pace where you can easily carry on a conversation.

2. Check your breath.
Paying attention to your breath is one of the best ways to measure the pace, effort and intensity of your run, says Masland. Your breathing shouldn’t be labored. Think easy breaths in every three to four steps, and easy breaths out every three to four steps, he says…

I know what you're thinking: Between lipstick, tinted lip balm, and regular lip balm, you already own plenty of lip treatments. I was like you too, once. When I received Herbivore Botanicals Coco Rose Lip Polish ($18; sephora.com) in a gift bag, I thought, "I seriously do not need one more lip-related product rolling around in the bottom of my purse." I almost gave it away, which would have been good news for my mom or whichever of my friends was the lucky recipient, but bad news for me, because this stuff is incredible.

I have tried lip scrubs in the past and even DIY'ed my own with sugar and olive oil, but none have worked quite as well as the Coco Rose Lip Polish, which is all-natural and made with sugar, rose, coconut oil, Shea butter, and vitamin E. To use, put a tiny amount of the polish on your finger and gently massage into your lips (during which time I usually have to concentrate on not accidentally swallowing the sugar). Let it sit for a minute, then rinse off with warm water. The result? Super-smooth, exfoliated lips that I swear look slightly fuller.

As a bonus, the scrub has been especially helpful in the winter. In the past when my lips were chapped (usually every single day from November until March), I'd apply countless layers of Chapstick in an attempt to heal the peeling, angry skin. But this polish has worked wonders and proven much more effective at actually removing dead skin, leaving behind a smooth, flawless canvas. I've been using it at night and then following with a hydrating lip balm or just before I apply lipstick.

Eat better, join a gym, drink more water, get eight hours of sleep every night…many of the most popular New Year's resolutions are focused on living a healthier, more balanced life. But what do those people who are already extremely healthy (in fact, it's their job to be) want to improve upon? We polled 20 wellness influencers, from nutritionists to celebrity trainers to healthy start-up founders, to find out what their self-improvement goals are for the upcoming year. From being more mindful to carving out time for themselves to working out a little less (if only we all had that problem), here are their resolutions for 2017.

RELATED: 21 New Year's Resolutions You'll Actually Keep

Embrace mindfulness and live in the now

"Be even more mindful with the words I use, making sure they are influential in a positive, hopeful, and inspiring way; not just for the clients I train, but for everyone I interact with, including myself." 
—Tanya Becker, co-founder and Chief Creative Officer of Physique57

"Furthering my meditation practice. I find that mindfulness not only allows me to react more calmly in stressful situations, but it also helps me feel happier overall and more in the moment, whether I’m eating, being active, or spending time with my hubby and pets."
—Cynthia Sass, MPH, RD, Health's contributing nutrition editor

"I resolve to listen closer, breathe deeper, and be more present. I hope to think less and risk more. And while focusing on all these things, I hope to empower others to do the same. I'm very excited for 2017!"
—Olivia Young, founder of box + flow

"My New Year's resolution is to commit—to be more instinctual and trust my gut. To work harder, and to live in the now."
—Derek DeGrazio, celebrity trainer and managing partner at Barry's Bootcamp Miami

"Journal every day. Each day can be a roller coaster of emotions and thoughts. Writing them down is a form of therapy that helps us unwind and re-evaluate situations. It's an incredible release!"
—Karena and Katrina, founders of Tone It Up

"Slow down and live in the moment more. I’m going to work on spending less time on my phone. In 2017 I’m going to be grateful for the little things and celebrate them when they happen, instead of waiting or even forgetting them."
—Elizabeth Stein, founder and CEO of Purely Elizabeth

RELATED: 13 New Year's Resolutions You Shouldn't Make

Pay it forward

"My New Year's resolution is to advocate on more result-oriented ways and less social ways to educate and support people's lives. This is an important year in health and I feel a strong commitment to providing people tools that help them invest in their health and their futures. I feel that the trends in fitness will be taking a backseat to people wanting life-long solutions that pay it forward in a really meaningful way…

We’re suckers for anything from Too Faced, but especially for products that involve unicorns!

Yup, that’s right. Unicorn Tears ($45; amazon.com). The beauty company is never short on whimsy, but this might be one of its best yet. And while it was first released at the end of last year, it’s making a resurgence on social media leading into the holiday season.

Because seriously, what goes better with holidays than some unicorn glam?

We love all the different shades of the rainbow packed in this simple tube.

The shade, described as an “iridescent shimmer,” bejewels the brand’s Le Creme line. Too Faced writes the collection “is a completely unique, super-luxe combination of creamy color and intense hydration for unprecedented ultra-comfortable wear.” Sounds divine.

What makes Unicorn Tears so great is that you can use it for just about anything, not just lips. It’s a multitasker!

As Brit+Co notes, it can easily moonlight as a highlighter, eyeshadow or blush!

While it’s too late to use this for Halloween, check out what this makeup artist did with it to transform herself into an ethereal mermaid.

Amazing.

Not to mention it would be perfect to wear on a trip to The Unicorn Cafe in Bangkok.The unicorn-themed establishment, which opened in September, is the ultimate ode to the Lisa Frank obsessed. In addition to its rainbow-colored and star-shaped food, it’s brimming with My Little Pony memorabilia and stuffed animal cuteness.

Alright, time to get our Unicorn Tears ready and book a trip out to Bangkok.

 

This article originally appeared on HelloGiggles.com.

Between long hours at work, weekend chores, dinner plans with friends, and time for your family, your calendar is overflowing. But can you remember the last time you took an hour, maybe even two, for yourself? If you had to think longer than a few seconds, you may want to consider taking a step back and reevaluating your schedule. Prioritizing everyone else in your life may seem honorable, but the reality is, totally neglecting yourself isn’t good for anyone. In order to take care of others, you first need to take care of yourself. (It's kind of like the safety messages on airplanes: "In the event of an emergency, please put on your oxygen mask before assisting others.”) So whether you’re facing a rough patch or simply going through the day-to-day grind, self-care should always be on your agenda. Need some inspiration on how to spend your me-time? Here are some self-care practices the editors at Health swear by.

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Sweat it out

"It’s the answer you always hear, but making time every day to exercise is my form of self-care. I’m a firm believer in that saying, ‘You’re only one workout away from a good mood.’ In particular, boxing is a huge physical and mental release for me, and barre classes take me back to my ballet days, which feels especially therapeutic. My other self-care move is curling up in my giant fuzzy blanket and watching Sex and the City reruns. It’s mindless and relaxing and just feels great sometimes." —Jacqueline Andriakos, associate editor

Tune in to YouTube

"When I’m feeling down, I typically turn to my favorite form of escapism: YouTube videos. Having a moment when I can just veg out, slap on a calming sheet mask, and watch a video by one of my favorite YouTubers (looking at you, Estée Lalonde and SoothingSista), allows me to momentarily get out of my own head. It might sound silly, but just like reading a good book, watching a good YouTube video takes me out of my own world and into someone else’s, even if just for 10 minutes. It’s enough time for me to put my thoughts and feelings into perspective and luckily, if I need more than 10 minutes of down time, there’s a whole YouTube world out there waiting for me to enjoy."—Julia Naftulin, editorial assistant

RELATED: 8 Relaxing Gift Ideas for a Friend Who's Stressed to the Max

Create a relaxing routine

"I’ve recently started a new nighttime self-care routine that I think has been helping me de-stress and fall asleep a little more easily. Step 1: Turn off the TV around 10 p.m. and force myself to stop refreshing my Facebook feed. Step 2: Make a cup of chamomile tea. Step 3: Turn off all lights in my bedroom, light a few candles, and set up my yoga mat. Step 4: Do the “Bedtime Yoga” sequence from Yoga by Adriene…

When you think of crawling, you probably think of adorable little rugrats. But according to Mayo Clinic physical therapist Danielle Johnson, crawling is an essential move for grown-ups too.

She actually does it every day—and she’s not alone. Health and fitness experts are raving about the benefits of crawling, and other so-called fundamental movements.

Squatting, jumping, running, hanging, balancing—they all fall into the same category. Essentially, fundamental movements are things we master as kids, but stop doing as we age. And that’s a shame because these activities engage our muscles in perfectly natural ways.

Despite the recent buzz, crawling and other “natural” exercises shouldn’t be considered a fad or the latest craze, says Johnson. “Instead, they’re a return to some of the most fundamental fitness patterns.” Below, she gives three more reasons to join the rugrats.

RELATED: 11 Best Exercises to Get Strong, Toned Arms

Crawling tones all over

It engages your calves, quads, glutes, shoulder girdle, deep abdominal muscles, and muscles in your hips and feet. There are multiple variations on the basic form, too, says Johnson. Aside from crawling on your hands and knees, you can crawl on your hands and toes, or even facing up, in a crab crawl. No matter which type you choose, you'll be working your whole body.

Crawling builds strength for real life

Unlike many traditional fitness moves, crawling actually involves moving—and that’s important. Compare it to the classic plank, for example. Plank is a great way to engage your core, but it’s not something you ever do in the course of an average day. “It’s not as applicable to real life,” says Johnson. “In real life, we move.”

That’s one reason she's been using crawling and other fundamental movements with her PT clients for years: “Getting our bodies to move through full ranges of motion, and getting them to stabilize and hold a movement, is protective against back and shoulder pain.”

What’s more, crawling and other fundamental movements “can help us feel well and whole,” she says. While running on a treadmill is great cardio, being able to support your weight is just as important.  “If you can run a six-minute mile, but you can’t play around with your kids because you’re unable to squat down or climb with them, is your fitness regime [helping you] do the things you ultimately want to do?” says Johnson. 

“I do [fundamental movements] every single day because I really believe [they] will protect my body as I get older, and let me continue to do the things I love doing,” she says.

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You don't need a gym to crawl

Johnson doesn't like to label crawling a "workout"—because it's not something that has to be done at the gym, or during a scheduled block of time…