You’ve heard me talk before about the need for high protein snacks to keep you going throughout the day. Protein helps your body to remained fulfilled for hours, while also providing your body with energy to get through the day. Keep in mind….protein snack can still be tastier than the afternoon donut, or chocolate bar (less of a guilty feeling too). Here are my four favorite protein packed snacks!
Edamame – One cup of edamame supplies your body with 17 grams of protein! I personally purchase the pre-cooked variety (which you can find in the frozen section of your grocery store) and microwave/defrost them for about 2 minutes before eating.
Chocolate milk – Chocolate milk isn’t just for kids. It’s actually a great source of protein and calcium. Just remember to drink in moderation and try to purchase one that is lower in sugar.
Yogurt Parfait – Try eating ½ cup greek yogurt and a handful of berries for a protein packed snack. Even better, add a palm sized amount of oats for added protein.
Hummus and veggies – One of my favorite quick afternoon snacks. Also, economical. A large batch of hummus can be preprepared and made from home for as little at $2.00.
Winter can be a difficult season on your skin. We always find ourselves slathering on sunscreen and moisturizers during the Summer months, but the Winter season can cause serious damage to your skin. Without proper treatment, Winter skin can become dry and flaky, giving the appearance of prematurely aged skin. So what is one to do to properly protect their skin during the Winter months….?
1. Exfoliate – Rid your body of the dead cells that reside on the outer layer of your skin. Protect yourself by buying a body scrub with natural exfoliating properties such as oatmeal, coffee, or sugar.
2. Moisturize – Probably the most obvious but definitely the most important. Your skin needs added moisturizing protection in the Winter months. Purchase yourself an oil based moisturizer. Apply the moisturizer immediately after showering for best results.
3. Hands – There should be a whole article written about protecting your hands in the Winter months. My hands become horribly dry and itchy during the Winter. Apply hand cream multiple times a day. When you are planning to be out in the cold for long periods of time, wear gloves for added protection.
4. Hydrate – Water is your skins natural moisturizer, so remember to keep drinking plenty of it.
5. Face – Your face is the most exposed to the elements during the Winter months. Wind, cold, sun…It can cause some serious damage. Follow your normal skincare routine, however be sure you are applying sunscreen daily. Also, those lips can become dry and cracked in an instant, so apply a moisture rich lip balm multiple times a day.
I hope everyone had a lovely Labor Day weekend! Can you believe it is already September 3rd? Which means cooler weather, oversized sweaters and pumpkin spice lattes are ahead. However, that also means it is almost time for cold season…dun, dun dun! So what can you do to remedy yourself from this nasty little rhinovirus…?
1. Sleep, sleep and more sleep! Probably the most important thing you can do for your body during and before an illness. Sleep is the bodies natural restorative process. In fact, sleep deprivation can cause your bodies immune system to break down, thus preventing your body from fighting off illness.
2. Take Vitamin D3. In the Winter we spend less time outside, which can cause deficiencies in Vitamin D3. Studies have shown that children and adults who take Vitamin D3 are less likely to get sick with the common cold or flu. Also, spending 20 minutes outside daily can raise your Vitamin D levels immensely.
3. Enjoy regular exercise. Research is not sure what it is about exercise that helps us during cold and flu season. Some believe exercise reduces stress, improves sleep habits and usually revolves around being outside. Remind you of anything already on this list…?
4. Limit your sugar intake. Sugar suppresses your immune system, which is your body’s natural way to fight off illness. Sugar can also prevent the absorption of vitamins and minerals into the body.
5. Reduce stress in your everyday life. Stress can break down your immunities, making you vulnerable to the common cold. Feeling stressed…? Take a walk, exercise, take a long hot bath. Your body will thank you in the long run.
You have probably heard or seen a thing or two recently about adding natural oils to your beauty routine. There are so many oils out there that can be used on your skin and each one has a different use. Natural oils are a great choice for those who are plagued with sensitive skin because they seldom cause allergic reactions. The key to using oils is finding the one that is right for your skin. Some might find that natural oils are great for their skin and not their face. Others may find that they do not like the feeling of straight oil on their skin, but can find a lotion that contains natural oil extracts.
10 Natural Oils For The Skin:
Argan Oil – Also called Moroccan oil, it is rich in Vitamin E and essential fatty acids. This oil is known for its anti-aging properties.
Coconut Oil – Helps reduce bacteria on the skin surface and also great for moisturizing skin.
Avocado Oil – Rich in antioxidants, vitamins and fatty acids. A wonderful oil for moisturizing skin.
Tea Tree Oil – Its antiseptic properties can help fight acne.
Peppermint Oil – Filled with anti-inflammatory properties, peppermint oil can help reduce redness.
Chamomile Oil – Also filled with anti-inflammatory properties, as well as antiseptic properties. Chamomile oil can assist in fighting off infections.
Carrot Seed Oil – This oil is rich in Vitamin A and beta-carotene, which help soothe skin and aid in cell turnover.
Acai Oil – Full of antioxidants, which help protect the skin from free radicals and cell oxidation.
Grape Seed Oil- Helps brighten your skin and regulate oil.
Olive Oil – Loaded with Vitamin A and E, which helps repair dry/cracked skin.
And the list goes on…and on…and on…
***Please note that Peppermint, Chamomile and Tea Tree Oils are essential oils and should not be applied directly to the skin unless mixed with proper carrier oils.***
Everyone thinks there is this amazing secret to losing/sustaining weight. The truth is…there is no perfect secret. Staying healthy and losing weight is hard work and dedication. Last week we talked about portion control as a way of life. Meal planning is an extension of portion control. If you are planning out your meals weekly/bi-weekly, you are limiting your calorie intake daily by eating healthy portions loaded with nutrients that are low in calories. For the average woman, reducing portion sizes and focusing on healthy foods that are lean in protein, a serving of whole grains, and loaded with vegetables/fruit can help you to sustain/reach your weight loss goals. However, it is not best to eat the same exact meal daily. Your body needs you to change the types of nutrient rich foods you are putting into your mouth. And for those of us who simply skip meals daily, like breakfast (the WORST thing to do)…meal planning will help you stick to an eating schedule.
Here is a good rule of thumb to eat (live) by in your daily meal planning: 45 percent carbohydrates, 30 percent protein, 25 percent healthy fats (less than 7 percent from saturated fats). Overtime if you stick to this rule, you will find your body is now craving food likes beans, blueberries, spinach and nuts during snack time. Wouldn’t you love not to crave chips and candy every day….? I know I would.
It’s 3 o’clock pm and it’s almost time to head home from work, but the day keeps lagging on, your eyes are beginning to get heavy, and your head and shoulders start to sag. Full-time, part-time, stay-at-home moms…We have all been there and it’s called the “3PM Slump.” So often when you find yourself feeling tired around mid-afternoon it’s because you are hungry. It is so easy to reach for a sugary snack, cup of coffee, or salty snack. These will satisfy your immediate cravings, however your body will quickly burn thru the sugar causing you to crash again. Your body needs carbs that are high in protein, fiber and healthy fats to keep you energized longer. In order to beat the 3PM Slump you need to be prepared. Keep foods on hand like nuts, seeds, fruit, greek yogurt, cheese sticks, popcorn and hummus. Most of these are portable and can be thrown in your purse/backpack. Also, KIND bars are great for portable energy (and my personal favorite). They are low in sugar and high in fiber. Eating smaller, more frequent meals can help to sustain your energy levels throughout the day. You can also drink a cold glass of ice water around this time to help wake you up, as dehydration can cause sleepiness.
Protein is essential is building/developing strong bones and muscles. After water, your body is primarily made up of protein. Protein makes up roughly 50% of bone volume and about 1/3 of our bone mass. Sufficient amounts of protein help fight infections and provide our bodies with energy to get thru the day. High protein foods take more time to digest and metabolize, which means you will feel fuller longer and are also burning more calories. Also, if you are attempting to lose weight, a steady diet of lean protein will help you burn fat and not muscle. Proteins are constantly breaking down in your body. The protein we consume daily is being processed into amino acids within our bodies. These amino acids are then used to replace the broken down proteins in our body. Your daily consumed protein also aids in healthier/strong hair, strong nails and radiant skin. The current recommended daily allowance of protein is .08 grams per kilogram, however pregnant woman and elderly people require more protein in their daily diets. Just keep in mind it is important that you eat a well-rounded diet that includes complex carbohydrates, produce, protein and healthy fats.
Foods that contain protein include:
Fun fact: The word protein was conceived by a Dutch chemist in 1838 and comes form the Greek word “protos” which means “of prime importance.”
You have probably stumbled upon an article or two lately referring to GMO’s, but what exactly is a GMO and what do you need to know about them. The term GMO refers to a Genetically Modified Organism. An organism whose genome has been altered by the techniques of of genetic engineering. Thus, the DNA contains one or more genes that are not normally found. Technically this could be a plant or animal. It seems we did not start hearing about GMO’s until recently but humans have been modifying food thousands of years. Today’s farmers use GMO’s to reduce loss of crop damage from weeds, diseases, and insects, as well as from extreme weather, such as drought. It is not the direct threat from a GMO that has raised concerns as of late. Over the years technology in agriculture has created herbicide resistant plants, which has allowed farmers to use increased chemicals without killing their crops. The first genetically modified products to appear on supermarket shelved were corn and soybeans. Because corn and soybean are two of the most common ingredients in processed foods, you are now finding these herbicide resistant plants appearing in virtually all supermarkets. The only true way to know what you are eating is to look for products that contain a USDA Certified Organic seal, or to eat a truly organic product.
Essential Oils Definition:any of a class of volatile oils that give plants their characteristic odors and are used especially in perfumes and flavorings, and for aromatherapy.
Essential oils have been around for centuries upon centuries, but in the last couple months the essential oil craze has been picking up steam again. More than a perfume/fragrance, essential oils are concentrated aromatherapy liquids than have been taken from plants, flowers, trees and nuts. Essential oils are not necessarily cheap, but a lot of preparation that goes into the process of making. However, learning how to properly use essential oils can be beneficial to your mind and body.
Here are a few of my favorite essential oils:
Lavender– Can be used for calming, soothing, for boosting the immune system, or as an antiviral.
Lemon – Can be used for detoxifying, dry skin prevention and uplifting ones spirit. A little secret, put a couple of drops in your daily water intake for a hint of health and flavor.
Peppermint– Can be used as an anti-fungal or an anti-inflammatory. Can also aid in digestion and increased energy levels.
Orange– Can be used to decrease stress and increase focus.
Grapefruit – Can be used to decrease stress and suppress one appetite.
Lime – Can help reduce acne and aid in those who have respiratory issues.
** Keep in mind that some essential oils are not safe in certain amounts or can be unsafe used certain ways (i.e. ingested or topical). Carefully read labels and do your research. Also, essential oils that are to be used for health related problems should ONLY be handled by a trained aromatherapist. **
We have all heard that daily exercise is good for the heart, lungs and your overall stress levels. And although the overall cardiovascular benefits of exercise are important, we often forget about how exercise affects your skin tone. You might find that exercise can be the most thrifty skin care regimen in your arsenal.
Exercising increases your blood flow, which allows the blood to carry oxygen and beneficial nutrients to cells in your body, including your skin. Blood flow also helps in carrying away free radicals from these working blood cells. In laymen’s terms, think of it like detoxifying your skin from the inside out, as well as fighting off premature aging.
Stress levels have been known to decrease when exercising regularly, but on top of that reducing stress has been shown to improve acne and eczema.
Hydration can flush out any additional toxins and oils from your skin during exercise.
Sweat also purges your body of toxins and oils during exercise.
Exercise tones your muscles. The stronger those muscles are underneath your skin the more toned and healthier your skin will appear.
Exercising regularly produces natural oils that will make your skin have a healthy glow, while also keeping your skin moisturized. However, it is important to shower after working out to prevent breakouts.
*** If you plan on exercising outside, be sure to protect your skin with sunscreen. ***