Saturday, March 29, 2014

eight must haves for your daily diet~

By incorporating each of these, you will begin to glow from the inside out.  Rock on, my friends!
Leafy Greens
High in B vitamins, minerals, and beta-carotene, greens are the number one food you can eat regularly to help improve your health. A good way to get greens into your diet are Green Smoothies – GREENS MAKE YOU CLEAN! Pack your blender full of your favorite greens and watch as your body magically begins to clean itself out. Here is my go to recipe: Favorite Green Smoothie

Coconut Oil
Definitely my favorite oil to cook with and add to green smoothies. Coconut oil is a unique saturated fat because it is chalked full of medium-chained fatty acids which are easy for the body to convert into fuel. Remember “saturated” just means the oil is typically solid at room temperature. Saturated oils are the ONLY oils safe to cook with. 

Eggs (Protein)
To me, eggs are the perfect food. They contain everything needed to sustain life – protein, antioxidants, minerals, and B vitamins – including Choline, which is a rock star! Choline is essential for the liver and gallbladder to emulsify fats. Choline also helps aid brain function in adults by maintaining the structure of brain cell membranes and acts as a precursor to neurotransmitters. If you are looking for foods that bust your sugar cravings, eggs are a no-brainer. I eat mine every morning cooked in coconut oil along side some avocado.

Avocados (Fat)
Avocados are a great source of healthy vegetable fat. It is rare to find fatty vegetables and fruits in nature, which makes avocados a real delicacy! Put together with eggs for a match made in heaven.

The Greek translation of FAT is LOVE! 
Fermented Foods
A good place to start? Kombucha! Kombucha is a carbonated probiotic drink full of enzymes, minerals, and essential vitamins. However, the nutritive qualities are not the only thing to brag about. This drink is great for your digestive system, helping you break down food and re-populate your gut with healthy flora. After the fermentation process, where the good bacteria turns sugar into nutrients, there is some residual sugar left over which makes this drink a semi-sweet treat. (*Note: Get started brewing kombucha at home! Purchase your starter kit HERE.)

Chicken Bone Broth
Delicious, digestible, and familiar; it’s also nutrient-rich.  Bone broth assists with digestion, allergies, immune & brain health, contributes to glowing skin & hair, promotes healthy connective tissue, and is extremely soothing if you are sick.

I buy my bone broth from my local farmer, but you can learn how to make your own bone broth at home here: Easy Crock Pot Chicken Bone Broth
Fish Oil
The Omega-3s in fish oil are extremely important in our daily diet because of the anti-inflammatory effect they have on the body which assists with joint health and skin conditions.  Fish oils have earned their reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.

Cod Liver Oil is my go-to oil that I take each and every day. Traditionally, this was THE health food in Grandma’s cupboard. The naturally occurring Vitamins A and D, Co Q 10, DHA, and EPA support brain function and development, and the natural balan

ce of Vitamins D and F help with cell metabolism, your immune system, hormone levels and regulation of cholesterol.
Sweet Potatoes
Sweet potatoes are a slightly more complex carbohydrate than regular potatoes with a far greater nutrient profile. This means they break down slower and don’t cause the blood sugar spike that you have to worry about with white potatoes and other simple starches. I love them because you can make them sweet, savory, salty, WHATEVER! Delish. Carrots, winter squash, sweet potatoes ~ packed with beta-carotene and other phytonutrients. After completely removing all forms of bread & gluten from my diet, I rely on squash, carrots, and sweet potatoes when I am craving a “hearty” meal.

Happy Eating!

Monday, March 17, 2014

Sunday, March 9, 2014

tinted moisturizer love

the best tinted moisturizer
With the bitter cold days of winter behind us, it’s time to ditch our full on foundations in favor of a lighter alternative. Enter: the tinted moisturizer. This little beauty wonder melds makeup and skincare to give you a glow that’s your complexion – only better.
 Let your skin shine through with these must-have tinted moisturizers.
Urban Decay Urban Defense Tinted Moisturizer SPF 20 is a must for the cosmopolitan beauties out there. It fights free radical damage and environmental stress so you can enjoy springtime in the city, without worrying about the toll it’s taking on your skin. Light reflecting pigments perfectly hide imperfections, leaving your skin luminous no matter what the day throws your way.
Soften and tone your skin with a product packed with the beautifying benefits of argan oil. That’s right; argan oil isn’t just for your hair. You’ll find a healthy dose of pure argan oil among the organic ingredients in Josie Maran Tinted Moisturizer, making it perfect for the natural beauty.
Lancôme Rénergie Éclat Multi-Lift is the gold standard in tinted moisturizers. This product won’t just perfect your complexion all day long; it will actually correct color changes due to aging and even out skin tone over time. Is it makeup? Is it skincare? It’s too close to call. But it is a brilliant beauty buy.
Oil-free, water-based, formulated with mineral pigments and full of skin-benefiting ingredients, Tarte Smooth Operator SPF 20 is one tinted moisturizer that’s hard not to love. With a natural finish and buildable coverage that blends seamlessly, it’s all you need for flawless skin in a flash.
Do you switch to a tinted moisturizer for spring and summer? 
Or are you a full-time foundation fan?

Please Comment Below 

Photos: Urban Decay, Tarte, Lancome, Josie Maran, Thinkstock

Wednesday, March 5, 2014

veggie bowls

I love this combo because it has a ton of different colors, textures, and flavors. 
You can get all sorts of creative with this “template” – using different veggies, spices, dressings, and adding beans/meat to the mix for more protein.
Here’s what you’ll need for this particular bowl.
8-12 oz butternut squash, cubed
6-7 oz shredded red cabbage
1 –2  cups broccoli and/or spinach
1 ripe avocado
cooking spray
butter, coconut oil,
 or a dressing of your choice additional seasoning(s) of your choice
1. butternut squash
Start with this because it takes the longest. I bought my squash pre-cubed because…well, those things are just a beast to cut. Toss cubes with salt and cinnamon (amount to your liking), and place on a greased baking pan. Bake at 400 degrees for 40-45 minutes (tossing it 20 minutes in).
Sweet potatoes would be a great sub for butternut squash too.
2. red cabbage
As with the squash, I buy this pre-shredded to make life easier. I love cooking shredded red cabbage until it’s soft and almost pasta-like. I cook mine in a stovetop pan with some cooking spray or canola oil, and season simply with salt and pepper. I cook it on medium heat (tossing frequently) just until it reaches the consistency I like, which is between 15-20 minutes. To speed up the cooking process, add some water to the pan and cover it for steaming effect.
3. spinach and/or broccoli
This is where I get lazy. I always have frozen spinach and broccoli on hand, so I just throw a bunch in a bowl and microwave for 2 minutes. When it’s done I add a little bit of butter, pepper, and garlic salt. Hey, lazy greens are better than no greens!
4. avocado
And now the easy part. Add sliced/cubed avocado. After these pretty pictures I mashed the avocado up into the cabbage and greens as a “dressing” of sorts.
What are your favorite vegetables? 
Do you ever make veggie bowls like this?
source: girlmeetslife

Sunday, March 2, 2014

special delivery

our amp md roller 

with its superfine acupuncture needles

gently opens the skin layer so that topical treatments and serums 

absorb instantaneously!! 

please message me for details on how this can be beneficial for 

sun damage and anti-aging :)