33 Reasons to Smile!

It's a wonderful thing. And with dozens of benefits we should do it all the more...

Smiling makes us attractive (more approachable), it changes our mood, it's contagious, relieves stress, boosts immune system, lowers blood pressure, releases endorphins, lifts the face (by looking younger), makes you seem successful, and helps you stay positive.

I LOVE these reasons to smile and hope you do too-

Catch a Smile

Smiling is contagious and much better than catching a cold or a yawn. We are walking-talking pools of reflective behavior and it’s hard to resist a bright contagious smile. All the more reason to spread the love and smile at a stranger.

A Savvy Smile

That contagious smile from a stranger extends to our everyday interactions with people. Self-help and psychology books abound with the simple advice to smile in conversation (when appropriate) and in your surroundings. It gives the message that you are a receptive person and can improve relationships, with loved ones, friends, co-workers and neighbors.

The Sound of a Smile

While the sound of a smile might easily be called a laugh, our voices project a warmer tone when we speak with a smile. This is why smiling when on the phone is important and ensures a better conversation, whether with your mother-in-law or the sales person that called during dinner.

Successful Smiles

People who are successful in relationships, socially and in their careers have a smile that motivates and inspires others. No one likes a fake, so it is only those who project a genuine happiness and optimism in even their simple smiles. The act reinforces itself, and smiling can win friends and seal business deals, but also keep that smile on your face.

Good Showmanship

Being able to smile on command is part of a skill that gets actors Oscars, politicians elected, and workers promoted. The next time you walk into a room, realize that the first notice people take of you is what you wear on your face. Walking into class, the workplace, a meeting, an audition, even just the elevator, with a smile will make others feel comfortable in your presence.

A Rich Smile

Perhaps the most quoted philosophy on smiling comes from Dale Carnegie’s book How To Win Friends and Influence People, smiling costs nothing, but creates much. It enriches those who receive, without impoverishing those who give. It happens in a flash and the memory of it sometimes lasts forever.

Sunshine for Humanity

The English politician and writer Joseph Addison once wrote, What sunshine is to flowers, smiles are to humanity. These are but trifles, to be sure; but, scattered along life’s pathway, the good they do is inconceivable.

Get Out of Jail Free

While a smile may seem highly inappropriate when your on trial by jury, a phenomenon known as the Smile-Leniency Effect shows that judges give smilers lighter penalties. Several court studies revealed this and even when guilty as charged a smile soften the edges of even the hardest criminal.

A Defensive Smile

Smiling is often an immediate reaction that accompanies embarrassment and rightly so. A smile or laugh can ease away the tension of an embarrassing moment and may be the brain’s defense against the influx of stress from blushing cheeks.

A Brighter Future

A study at the University of California by Dr. Dacher Keltner showed that women who showed an intense happiness in their smiles indicated a happier future. The women from the study with the brightest smiles were more likely to marry by the age of 27 and to keep a satisfying relationship.

Global Language

Anthropologists, biologists and psychologists now agree that the smile is recognizable worldwide. While there are hundreds of different variations of smiles expressing the complexity of human emotion, the true, teeth showing, cheek lifting, eye squinting reaction to happiness is global.

Changing Times

Even in cultures that have long regarded smiling inappropriate in many social situations, have adapted to what is only natural. This has been most evident in the business environment of Japan, where entrepreneurs have adapted smiling to increase trade with the west.

A Healthy Smile

One reason to smile is to celebrate your health, but smiling itself is a ticket to better health through neurotransmitters. Numerous medical and psychological studies have found that through the triggering of certain hormones, a smile promotes good overall health. This leads to lower heart rates, steady breathing and the ability to smile through stressful situations.

Serotonin Smiles

Smiling has been found to boost levels of the neurotransmitter, Serotonin. It is a vital part of regulating our moods, sleep, sexuality and appetite. There is an obvious biological connection to elements of happiness in the production of Serotonin. It goes both ways and producing a good mood, getting good sleep, good sex and good food will ensure the smiles and Serotonin keep pumping.

The Endorphin Link

Endorphins are another neurotransmitter released from smiling and known as the body’s natural painkillers. Not surprisingly, endorphins are also released when laughing, exercise, frequent sex, eating chocolate, sunbathing, massages, meditation, dancing, singing and listening to music to just about anything that leaves a smile on your face.

Molecular Smiles

Biologists have developed clever ways of understanding how all these neurotransmitters and biochemical activity interact. One acronym they use is SMILES, which means simplified molecular input line entry specification. It is a system of abbreviations to describe the structure of chemical molecules. Just remember, our bodies have miles of SMILES that help us keeping smiling.

A Delicious Smile

One way to measure how good a smile makes us feel was revealed by researchers at The British Dental Health Foundation. After being shown pictures of smiling people, the brain and heart activity of participates was equal to being given the stimulation of 2,000 Chocolate bars. So the next time you think of giving someone Chocolate, a smile will suffice 2,000 times better.

It’s All About Attitude

One specific study that Christopher Peterson, Ph. D has had on going at the University of Michigan found the direct link between an optimistic smile and health. He says optimistic people create a different biological makeup that boosts their immune system. The right attitude in life keeps you open to healthy ideas and overall health means more smiles.

Flex Your Happiness

The physical act of smiling can use as little as 5 muscles or well over 16 and just like any muscle the more you use it, the stronger it is. Body builders shape their physique so their muscles are defined without even flexing, just like maintaining a healthy smile will define an expressive, happy face.

Practice Makes Perfect

Genuine happiness creates frequent smiles and this is turn strengthens the ability to occasionally fake a smile to navigate difficult social situations. This is also linked to having an optimistic attitude in life and in difficult times, even a forced smile has roots in knowing that everything will be okay.

Smile Yourself Silly

Practicing your smile might seem obsessive, even narcissistic, but remember those endorphins. Just like exercise releases endorphins, you can get a good boost by smiling 50 times right in row. Do that in mirror every morning and you’ll be sure to start the day laughing at your funny face.

Chin Up

When we keep are heads up, the term, ‘keep your chin up’ has real physiological benefits. Notice that when you stretch your neck backward and look up, a natural smile forms in the facial muscles. There are many simple movements in the practice of yoga that produce this effect and probably why everyone has a giant grin on their face after a yoga session.

It’s easier than frowning

As a naturally induced movement, the recognition of joy or pleasure involuntarily triggers smiles. It takes more muscles and effort to frown, where a smile relieves stress, a frown or perplexed expression can induce more stress. Prove it to yourself and notice that facial muscles relax in a smile, allowing blood to flow freely through vessels. The contortion of a frown exhausts the facial muscles, a clear warning from the brain that you need to relax.

The Bigger the Better

Smiling wider than a grin enhances the pleasure derived from the act. On simple experiment used by some psychologists is to hold a pen horizontal between the teeth and grin as wide as possible, then repeat the grin with the pen placed horizontal between the lips in front of the teeth. Notice how much better a wide, unrestrained smile feels and remember that the next time you restrain the natural state of a smile into a grin; don’t hold back.

Endless Medication

Smiling and laughing are intimately connected and both use muscles that never really tire. While you may have laughed so hard your face hurt, it’s guaranteed that when the laugh fest is over, there will still be a smile on your face. Overall, there is no downside to smiling and you can’t ever smile too much, just at the wrong time.

The Real Deal

A true smile begins at the eyes, specifically the Orbicularis Oculi muscle, which involves another involuntary facial movement; blinking. While smiling and blinking are triggered automatically, the muscle can also be moved voluntary. Notice that if you check your smile in the mirror, or in another person, the most convincing area is around the eyes. Most fake smiles are like a grimace and just an exaggerated lifting of the mouth muscles. That can help in spotting the true emotions of others and enable you to return an eye-to-eye smile.

Stone Age Smiles

Smiling was essential to the evolution of the human species as a non-verbal que of co-operation. Since a smile is visible at up to 300 feet, the ancient Hunter-Gatherer tribes could signal to each that they were not a threat. This was a foundation to the peaceful co-existence for humans, so keep evolving and let everyone know your coming with a big smile.

Darwin’s Smile

Over a century ago the biologist Charles Darwin set out to study the similarities in the expression of human emotion across cultures. Years later solid evidence was found by Dr. Paul Ekman, who originally expected to disprove Darwin, but found that a smile is a smile, no matter what continent your on. This proved that a smile is a biological function of happiness, not a culturally learned emotion.

When Fetuses Smile

Dr. Ekman’s findings are further supported by the fact that babiesborn blind smile when happy, even having never seen a smile. The advancements in ultrasonic photography have also shown smiles onfetuses as the muscles develop. So smile, it’s your birth given right.

Genetic Happiness

The biology of a smile was further researched using blind participants at the University of Haifa in Israel in 2006. After extensive studies they found that facial expressions had clear hereditary matches to family members, proving that a smile is your genes more than a learned trait.

A Wrinkled Smile

While happiness comes at all ages, smiling into the golden years can actually promote longevity. In another study on optimism published in an issue of General Psychiatry, of those studied over the age of 65, optimists were 71 percent less likely to die from certain causes, than that of pessimists. A life full of smiles also exercises muscles in the face that help to prevent drooping, saggy skin in old age.

Happiness Manifested

It is often believed that smiling is the result of a happy life, and just smiling for no reason does not create happiness. Though as many of these examples show, smiling reinforces happiness in the actual movement involved, triggering the brain’s pleasure points. Happiness and optimism might also have some genetic traces (between 50-70% of our attitude may be inherited says Dr. Kathleen Hall), but producing that inherited smile is ultimately up to you.

Maximus Smilius

Hopefully you have a lifetime of smiles to remember in old age, but the great Roman Emperor Maximus said it best: I knew a man once who said, Death smiles at us all. All a man can do is smile back. That is truly the essence of optimism in the face of the inevitable.

My Martin+Osa Replacement

Some of you may remember from my previous fashion blog that one of my favorite stores was Martin+Osa.

I thought they had better prices than JCrew and Banana Republic, a nice variety for casual clothes and a great layout at the store for much easier shopping.

Unfortunately due to the economy they closed all of their stores last year and the only place that slightly compares is Ann Taylor LOFT. Now there is a big difference (I think) between Ann Taylor and LOFT.

LOFT caters more towards more fun and flirty styles. Lots of semi-casual wear that can easily be taken from day to night. But they have lots of resort wear, which is my absolute favorite. Who doesn't want to wear clothes that makes them feel like they are on vacation 24/7?

Ann Taylor is more business casual and geared more for the 'working' woman. The only 2 items that I have ever purchased were cashmere sweaters in the exact same style, but different colors. And because most of their things are on the dressier side, the prices are somewhat higher. Their basic wear, which goes on sale more often, is so basic that I can find something much better at LOFT. So I do pop in once in a while, but not every time I pass one at the mall.

This shirt above is one of my favorites on sale right now. If you haven't given LOFT a chance, I highly recommend it. I'd say that almost every single time I go I find something I like.

My Go-To Year Round Bronzer

I was forced to find a new bronzer after Prescriptives first changed their product and then eventually went out of business.

They had the BEST bronzer duo I have ever used and purchased 10 ($35 each) of them after I found out they were not re-stocking.

A bit much?

Perhaps, but if I could make you see how spectacular it was I promise you would have done the same.

I used Perscriptives for 10 years and was sad to see the company decide to close its doors a year and half ago. After trying several brands, NARS has been the only one I keep re-purchasing.

The NARS Highlighting/Bronzing Blush Duo comes in 2 colors. I use the Sin/Casino duo for my light olive skin and the other option is the Orgasm/Laguna duo.

Retails for 4o.oo at Sephora and it lasts me about 5 months.

Girl Scout cOoKiEs- The NOT so THIN mints

Did you know that today is National Girl Scout Cookie Day? I had no idea there was actually a day designated for these beloved cookies.

Now I am not trying to make anyone angry, but I have some reasons why I will not be buying these any longer. If you don't want to read anything negative about 'thin mints' I suggest you don't read on.

Many of the cookies contain some combination of enriched wheat flour, partially hydrogenated vegetable oil, and/or high fructose corn sweetener, the same combination of highly processed ingredients fast food chains are often attacked for using.

And then there are the calorie and fat contents. Four Thin Mint cookies pack in 160 calories, 70 calories from fat, and 8 grams of fat. Four Samoas pack in 280 calories, 140 calories from fat, and 14 grams of fat. And Four Tagalongs pack 280 calories, 160 calories from fat, and 18 grams of fat.

And who eats just four cookies in one sitting?

To put that in perspective, four thin mint cookies have just about the same amount of fat as a McDonald's hamburger, four Samoas have the same amount of fat as about a hamburger and a half and four Tagalongs — yes, that's just four little cookies — have the same amount of fat as two McDonand's hamburgers. And at least with the hamburgers you're getting some protein and a bite or two of vegetables.

I'm not arguing that, in general, people shouldn't eat cookies. Sweet, fatty treats, when eaten in moderation, can be a part of a healthy diet. By all means, people should continue to bake, sell and eat delicious cookies.

But it's an entirely different question whether the Girl Scouts should be encouraging its 2.3 million young participants to peddle deceivingly unhealthy products to raise funds, especially at a time when childhood obesity rates are reaching epidemic levels.

Childhood obesity has tripled in the past 30 years. Around 20 percent of 6 to 11 year olds are obese, while 18 percent of 12 to 19 year olds are.

I do that that it's wonderful that selling cookies can help girls learn how to manage money and think like business people.

And it's also great that some of the cookie proceeds help girls stay active, make friends and learn other valuable life skills.

But those ends don't justify the organization's role in perpetuating unhealthy eating choices among Americans, especially young girls.

My Favorite Singer

She has style, grace, passion, confidence and one of the most unique voices I have heard in a long time. Her name is Adele - a British singer/songwriter that you can't believe is only 22 years old. You may have heard of her biggest hit from her first album, "Chasing Pavements," but I think her second album is far more remarkable. If you are looking to get something different, something with soul, something that leaves an impression I can't recommend this album enough. My favorite two songs are "Rolling in the Deep" and "Someone Like You."

The IT Sandal

Stuart Weitzman Espadrille Sandal $365.oo

I have always been a fan of wedges. In fact I only started wearing flats just a few years ago. I felt like my posture was better, I stood more confidently and my legs were toned.

My college girlfriends will tell you that I'd run around campus in jeans, sweaters and heels...and I still don't hear the end of it.

These have been around a couple of years and continue to be very popular among celebrities. One my favorite actors, Rachel McAdams, wears hers all the time.

They are available at Nordstrom, Nordstrom.com, and Zappos.com. All have great return policies too.

I realize that it is a steep price to pay for a pair of wedges, but no other sandal has been able to compare to the versatile style and comfort. They continuously get a 5 star ratings out of hundreds of reviews online.

Best Versatile Slacks

Okay they are actually pants, but for some reason it just seems like a silly word to me so I am going with slacks.

Pants were originally called pantaloons in the 1830's.

When I think of pants, I think of underpants, children, ants in my pants, drawers, fancy-pants...so really nothing to do with a nice pair of slacks.

I rarely buy slacks, mostly because I don't have much need for them and don't like to try them on.

I have read so much about these over the year that I finally caved and bought them.

I tried them on when I got home of course.

They are the Studio Stretch Wide Waistband Editor Pant at Express.

They fit perfectly and are so comfortable. They are easy to dress up or down and don't feel like you are in "office" clothing. They come in short, regular and tall lengths too.

They are 59.9o and you can get the second pair for half off...and I think you will.

Best Brownies!

Dessert is at the top of my list of my favorite things in life.

I can easily go without chips, breads and dips or anything salty in order have (a big) dessert.

It really marks the end of the meal for me so I have a few pieces of chocolate after lunch or dinner or both.

I tend to stay away from baking at home, especially because I have a very nice neighbor who loves to bake and sends me home with goodies more often than I can count.

When I do bake, it's brownies. Some of the mixes I have tried are Ghirardelli, Betty Crocker, Pillsbury and Duncan Hines. I have yet to try gluten-free or organic, but right now I am stuck on Canterbury Naturals Brownie Mix. It even has the perfect amount of chocolate chips inside. Just add butter (I use Smart Balance Light) and 2 eggs (organic or cage free).

After having these I haven't been able to go back to using other brands.

I haven't shared these with anyone, mostly because it's an 8x8 pan and we eat it within hours.

Tonight I am bringing it over to a friends house. I think more people should know how yummy these are!

I still have a couple boxes at home, but when I run out I'm going to try the Williams Sonoma mix.

They are available on Amazon.com and sometimes at a Home Goods near you. A 6-pack is 23.94 and sometimes are on sale for less.

I will let you know what our friends thought..

The Perfect Dress..

after a little weight gain?

Definitely.

This dress is beautiful in person. It can be found at Express for 88.00 and comes in pink also.

The reviews online are amazing and why shouldn't they be? It's soft, hides curves, and elongates your body.

Perfect.

I MUST have been VERY hungry this week...

Because it's the only reason why I did this to my body.

Many of you know that I am a pretty healthy eater and try to follow the 80/20 rule, which is to make good choices 80% of the time and can slack off with smaller portions for the rest.

I rarely, if ever, eat fast food and if I do it is Chick-fil-a a few times a year.

The boyfriend's parents are in town from Florida and we were headed to Orange County for a wedding.

On our way we stopped at In-N-Out and had burgers, fries and milkshakes.

The wedding was the same night and dinner and cake (2 servings for me) just a few hours later.

After the wedding it was getting late, which means we were getting hungry so naturally we had In-N-Out again. And milkshakes.

The next day I was craving Chick-fil-a because we don't have them in LA or Vegas.

I had the 8 piece nuggets with their special sauce, a few fries, and a vanilla ice cream cone.

There's more...

Back in Vegas the following day I had soup and a bagel with cream cheese (I NEVER eat bagels).

And FINALLY tonight we hit a casino buffet ( I NEVER do buffets, but most parents seem to love them- so we went). It happens to be the best buffet in town (4.5 stars with 700 reviews)...so my expectations were high.

I had 3 servings of sweet potatoes...and lots of random stuff like fish, chicken, rice, roasted potatoes, mac and cheese, fruit and at least 6 desserts.

I apologize if there are any typos as I will not be re-reading my food log the last 4 days.

This past week was more like 20/80 and my body feels it.

I think I will feel it for a while.

Unfortunately I am not a big believer in using detox methods to cleanse your body so I won't be going on any 'diets'...though maybe I should reconsider this time.

Luckily the boyfriend's parents are leaving town in the morning and temptations won't be so strong.

Does anybody else go crazy like this sometimes?

I feel like I have no self-control when I am around people I haven't seen in a while or celebrating a special occasion, but I normally do a lot better. I also happen to have a boyfriend that has a fast metabolism and mine wants to keep up...

Signs of a Shopping Addict

I saw this on msn.com this morning and wanted to share.

By Dr. Robi LudwigTODAY contributor

Overboard shopping is a topic I know a little too much about. Just ask anyone who knows me. Now there's a new diagnostic component to this shopping addiction, called shopping bulimia.

Shopping bulimia is when people are overwhelmed by the desire to buy something in order to feel better, but once the initial happy buzz of buying wears off, they realize they can't afford their spree, so they quickly return their purchases.

If you are worried that your shopping addiction has veered into the realm of shopping bulimia, here are five warning signs:

• Shopping to ease depression and anxiety.
• Damaging perfectly good products and telling elaborate stories so retailers will accept returns.
• Feeling euphoria and excitement after a purchase is made, followed by extreme buyer's remorse.
• Buying pricey luxury items for social events with the intention of later returning them for refunds.
• Having high expectations for how you should live your life, without the cash flow to maintain such a lifestyle.

You might ask, what's the big deal? You spend, you return and you get your money back. No harm done, right? Not so fast.

Those who engage in shopping bulimic behavior often lie and damage products to get retailers to take back these purchases. Stores and sales people can take big financial losses from this cyclical buy-and-return behavior.

So what's the cause for this out-of-control impulsivity? Part of this phenomenon is triggered by our consumer- and status-obsessed culture. We're bombarded by images telling us "we are because we have" or convincing us we need to have whatever the next best thing is. And technology has made access to all of these items easier to get than ever before. Most things are just a quick click away. Online shopping can be both entertaining and addictive.

Not everyone falls prey to these shopping addictions or compulsions. A percentage of people are genetically predisposed to have this addictive behavior, especially when it's coupled with environmental triggers.

Those who are most likely to get caught up in this vicious cycle are those who find shopping gives them a huge high. Shopping can stimulate our pleasure centers. The endorphins and dopamine, the naturally occurring opiate receptor sites in the brain, turn on, which feels exhilarating to the shopper. Purchasing can also help someone to feel better about themselves and more like the person they want to be. It can also help relieve feelings of depression and anxiety, while encouraging temporary feelings of optimism and excitement.

Shopping bulimics are more in touch with the financial realities of their situation. This awareness triggers a lot of guilt, which gets them to return the item/items, so they can convince themselves they've avoided financial consequences for their spending. But all behaviors have consequences.The problem is, these good feeling are always transitory and never a permanent solution to the deeper issues they often mask, hence, the cyclical nature of this behavior.

To get a better hold on the situation, here are a few questions you can ask yourself to promote healing and well-being:

• Is this the best way to use you time, or could you use the purchase and return time in a more productive way?
• Is this a way to avoid dealing with uncomfortable moods, like boredom, depression, anger or anxiety?
• Do you feel you're doing the right thing by returning items you have no intention of keeping?
• And, finally, are there alternative ways to get what you want?

Best SPF Foundation

I have tried countless SPF foundations, but nothing has compared to Shiseido's Sun Protection Liquid Foundation with SPF 42.

It's a long-wearing liquid foundation that protects against UVA and UVB rays with a matte finish.

It does a great job in resisting perspiration, water and oil.

I have put this on at 6am and have come home at 10pm and it's still on as if I had just put it on. I never have to reapply and very little goes a long way. I use less then a pea size amount.

It comes in 7 shades and is available at many department stores as well as Sephora. Retails for 34.5o.

Bobeau Fleece Wrap Cardigan

This cardigan is available for 39.9o at Nordstrom and Nordstrom.com.

It is super soft and comfortable.

This is perfect for travel since it's light to carry and comes in so many colors that you'll find one you like.

I bought white.

Not exactly an ideal travel color, but I found that it's the one that looked best on me.

I Now Pronounce You

No it's not me. But it's that time again.

I haven't been to a wedding almost 3 years and all of a sudden I have 3 to attend in the next 6 months.

I suppose it comes in waves.

I must have attended over 50 weddings in my 2o something years in life..my mom was very popular I suppose. Of all the weddings I have been to I have never been a bridesmaid.

This year is much different. Two of my very good friends, one I've known since I was 5, and the other met while living in Los Angeles, are both getting married within 3 weeks of each other and I get to be a bridesmaid in both.

(Actually my best friend in Chicago was trying to book the same date as the other wedding, but I told her I was already committed to a wedding that same weekend!)

So she (crazily) searched for another venue and date.

I couldn't imagine not being a part of something that is so important to her and almost cried at the idea of not being able to make it.

But when she told me she couldn't have a wedding without me...I cried anyway.

What Gets Me Up In The Morning

I suppose a lot of things get me up - mainly my boyfriend's alarm at 6am, my dog, the trash truck (comes twice a week), and our pool guy once a week.

Once I am up I am up, no matter what time I went to bed. I know that there's always conflicting information on why coffee is good and bad for you, but after drinking it for years, I must say that the happiness it brings me in the morning completely outweigh the risks. I found some great facts on why it is GOOD for you:

Increases Alertness- It stimulates the nervous system, regulates blood pressure and intestinal functions in the body.

Stimulates Breath- It dilates and opens up airways and aids those who have asthma or bronchitis.

Rich in Antioxidants- Protects free radical damage in the body, prevents high blood pressure, and pre-mature aging.

Weight Loss- Low in calories and can help burn extra calories by boosting your metabolism.

Treating Migraines- Caffeine is a common ingredient in over the counter pain killers.

Diuretic Functions- Causes the kidneys to produce more urine, which helps in flushing out toxins.

Improved Brain Function- People who consume 2-3 cups a day are more productive at work and remember things better; regular coffee drinkers are also less likely to develop Alzheimer's disease in their golden years. (My boyfriend's grandmother is in her mid 9o's and rarely gets sick or has any diseases- she drinks a pot a day).

Cancer- A Harvard medical school study reported that regular drinkers are 5o% less likely to suffer from breast, colon, and prostate cancer.

You do have to be careful with all the fancy name sounding coffee drinks at Starbucks, Coffee Bean, etc.. Most of those are not good for you because of added sugar or sugar-free syrups that have a lot of chemicals.

I suggest making your coffee at home so you know what you are drinking or check the nutrition facts if you would prefer someone to make your drink.

I went to Starbucks for almost 10 years on daily basis and many times twice a day (hot drink in the morning, iced in the afternoons). I enjoyed it and still occasionally do, but now prefer to have my coffee at home- no sugar of any kind, no syrup, no whip cream (okay sometimes), and no milk. I love making flavored coffee, my favorites are usually french vanilla and on the weekends I like special flavors like coconut cream or hawaiian hazlenut. The only thing I put in it is full fat half and half. I suppose fat free would suffice, but I love my coffee creamy and fat free doesn't even sound good. And also because of the fat in the creamer I am more likely to feel satisfied and snack less..or so I keep telling myself that.