Viance Superfood Salad

RECIPE: Superfood Salad

Ingredients:

1/2 cup uncooked farro or quinoa
1/4 cup extra virgin olive oil
1/4 cup freshly squeezed lemon juice
1 teaspoon kosher salt
1 large bunch organic kale, destemmed and chopped
1 cup pitted cherries, halved
1, 15-ounce can chickpeas, rinsed
1/4 cup finely chopped red onion
1, 14-ounce can artichoke hearts, rinsed and sliced into quarters if large
1/2 cup toasted walnut halves, roughly chopped

11 Steps I Follow for Perfect Skin

Hello Beauties!

I have been taking care of my skin since I was 12. My mother, bless her soul.  Has tought me what I need to do. Than I learned over the years when working through some amazing global skincare companies.  And now testing products and really understanding the ingredients I know what works, what is good for your skin and how to do it. Here are 11 tips that I follow and have followed for years.

~Tiffany♥

1>>>

 

I don’t use heavy moisturizers at night.

“I have always been a big believer in serums to be used twice daily under your moisturizer. In the evening, however, use only the serum instead of a heavy moisturizing cream,” explains celebrity facialist Mamie McDonald, adding that nighttime moisturizers stay on the surface of the skin and are not easily absorbed while sleeping (they just stain the pillow!). “Skin repairs itself while we sleep, so let it happen as naturally as possible, with just a little help from a serum.”

2>>>

 

I hydrate both internally and externally.

“We naturally lose moisture while we sleep, which can result in puffy eyes, dark circles or a lackluster complexion,” says celebrity aesthetician Kate Somerville. “It’s really important to hydrate both internally by drinking plenty of water during the day and before bed, and externally by using products that contain hyaluronic acid, which carries 1000 times its weight in water.”

 

3>>>

I use a mask before bed. Sleeping Mask or a hydrating mask.

“I emphasize nighttime skincare,” says celebrity aesthetician Joanna Czech. “Your skin is about 60 percent more potent to absorb everything at relaxation time, and this is also the most regenerating time. Two or three times per week, I use a mask either in place of my moisturizer or right before my moisturizer.”

 

4>>>

 

I eat my way to better skin.

“Eat a clean diet. What you put into your body shows on your skin,” says dermatologist Whitney Bowe. “Drink at least 8 ounces of water a day and eat a diet full of lean protein and fiber. It’s also important to eat foods that are anti-inflammatory and contain lots of antioxidants such as blueberries, and green leafy vegetables such as kale.”

5>>>

I give myself facial massages.

Celebrity aesthetician Natarsha Bimson says that a facial massage increases blood flow, soothes nerve endings, helps to relax muscles, tones, contours and reduces puffiness. “Using an oil, cleansing oil, cleansing balm or cold cream, apply to dry skin with dry hands, work it into your skin (including over the eye area), loosen up all of that gunk from the day, take a few deep breaths and give yourself a quick five-minute face massage. Finish your massage-cleanse by steaming off the oil/balm/cold cream with a hot wash cloth. Use a clean one every day—this will provide your skin with gentle manual exfoliation without being abrasive or causing microlacerations that are caused by many facial scrubs on the market today.”

 

6>>>

 

 

I use Retin-A or Retinol.

“Retinol is my favorite anti-aging ingredient,” says aesthetician Shani Darden. “You should use retinol nightly (or even every other night) if your skin can tolerate it. It decreases fine lines and wrinkles, boosts collage in the skin and helps make skin glow and look tighter and younger.” For even better results through all the products I have used, there is nothing better than prescription retin-a. Ask your Dermatologist.

 

7>>>

 

I thoroughly cleanse skin.

“I always tell my clients to remove their makeup every night before bed, either with a cleansing milk or an eye makeup remover, depending on how heavy their makeup is that day,” says top Hollywood facialist Cristina Radu. “I also tell them to exfoliate every single day. The cleaner your skin is, the cleaner the canvas is to apply all sorts of different ingredients.” Radu explains that when skin is exfoliated, products (serums, moisturizers) are able to penetrate much deeper (and faster) into the skin because there is no longer a barrier of impurities or damage created throughout the day.

8>>>

I always use a toner.

“A crucial before-bed step would be to take the time to use a quality treatment toner to remove not only the remnants of your cleansing product, but also the mineral deposit from the water, body salts, makeup and environmental pollution,” advises celebrity facialist Biba de Sausa. “By toning your skin, you are virtually removing the day and preparing the body and skin for the nighttime repair processes.” De Sausa compares toner to “Windex for the skin,” explaining that if this crucial step is skipped, you’ll most likely wake up with a blotchy complexion due to the aforementioned ingredients still being left on the skin surface, causing tightening, irritation or acne breakouts.

 

9>>>

9

I ingest good-for-your skin nutrients.

“Since I’m crazy about keeping skin clear and healthy, I always suggest that my clients ingest proteolytic enzymes just before going to bed,” says aesthetician Julia March. “They are anti-inflammatory and positively affect the health of our whole body, especially the liver, thus promoting a healthy, glowing complexion.”

 

10>>

I “double cleanse.”

“The double cleanse process removes ALL makeup, loosens impurities, circulates blood flow, stimulates muscles and helps with collagen production,” explains holistic aesthetician Erika Yamaguchi. “The first step is to massage an oil cleanser onto dry skin for about 30–45 seconds, rinse, and follow with a foam cleanser.”

 

11>>

properly moisturize.

“I always abide by the  L.O.C. theory,”the acronym stands for “Liquid, Oil, Cream” and consists of apply liquid spray first(rosewater toner), then oil, and finally a cream. “It is three layers of moisture versus only one, and delivers much more moisture to the barrier of the epidermis. Each step helps to penetrate the next and allows for more moisture retention. Skin will become more plump and youthful if it is properly hydrated.”

Home Workout #7 Med Ball Circuit

 

home workout #7: Medicine Ball Total Body Circuit

Equipment Required:

  1. Medicine Ball. I used a 12-pound med ball.
  2. Light Dumbbells. I used 3-pound dumbbells.
  3. A laptop, smart phone, or tablet (to play this workout video)

Always a Must!

Drink your BCAAs!

Stay hydrated with water.
  • I like to add BCAAs. Click here to read why.

Today’s Video Workout:

Set your gymboss timer for: 30 seconds WORK, 10 seconds REST. This circuit consists of 8 exercises. Perform the circuit 3 times (which takes 16 minutes & 30 seconds). If you have time, then do it 4 times for a total of 22 minutes.
  1. Medicine Ball Burpees with Push Up and Squat Front Punch Out
  2. Alternating Toe Taps on Medicine Ball with Biceps Curls
  3. Medicine Ball Rolling Push Ups
  4. Alternating Toe Taps on Medicine Ball with Biceps Curls
  5. Boats with a Medicine Ball Twist
  6. Alternating Toe Taps on Medicine Ball with Biceps Curls
  7. Medicine Ball Side Lunges with Overhead Press

5 Ways To Boost Your Gut Health & Fight Inflammation by MBG

 

5 Ways To Boost Your Gut Health & Fight Inflammation Hero Image <img src=”http://img.mindbodygreen.com/image/upload/c_scale,w_770,q_80,f_auto,fl_lossy/crp/stocksy_txp5fc926211l7100_medium_668421-828×492.jpg”>
Photo: Stocksy

Whether you’re struggling with stubborn belly fat or the smarting twinge of knee pain, you’re likely dealing with low-level inflammation’s effects upon your body.

Inflammation is a necessary part of our immune system — without it, we would not heal. Acute inflammation is the response in your body you might notice when dealing with a cut on the finger or a sprained, swollen ankle. The best part about acute inflammation is that it goes away.

However, our immune system can go a bit haywire and create low-level inflammation that not only stays but spreads throughout the body. Low-grade inflammation is associated with many chronic diseases as well as faster aging and weight gain.

An important component to cultivating optimal health is to reduce low-level inflammation in the body. And what research is now showing is that our gut is the core center of optimal wellness. The health of our gut flora is crucial if you want to live a healthy, vibrant life.

Here are five key steps that will help you create optimal gut health to reverse inflammation in the body and put you on the path to wellness:

1. Plant your gut garden with probiotics.

We have roughly 100 trillion bacteria in our gut. Unfortunately, because of the types of unhealthy foods the majority of people are eating, our gut bacteria balance favors the unhealthy microbes that are promoting inflammation and weight gain.

Adding cultured and fermented foods or as a supplement, also called probiotics, actually “plants” healthy, friendly gut microbes to help create optimal health and reverse inflammation. Probiotics are cultured or fermented foods that colonize our guts with health-boosting micro-organisms. Add a probiotic or cultured and fermented food to your daily diet such as yogurt (without sugar), kefir, natto, kimchee, sauerkraut, pickles, and cheeses.

2. Fertilize the gut garden with prebiotics.

Our gut garden needs fertilizer for optimal results. That fertilizer is called prebiotics. Prebiotic foods contain unique nondigestible plant fibers such as inulin and oligofructose that help your healthy bacteria flourish.

Foods that are high in prebiotics include garlic, beans, bananas, artichokes, oats, jicama, avocado, leeks, onions, chicory root, asparagus, or any green leafy vegetables. Friendly bacteria need these specific foods in order to thrive and help reverse inflammation.

3. Enrich the gut garden with nutrients.

Further support your gut garden with nutrients like omega-3 fatty acids, which are powerful in reversing low-level cellular inflammation. Add anti-inflammatory herbs and spices to meals or smoothies such as turmeric, rosemary, quercetin, and ginger.

4. Pull the weeds in your garden by removing toxins.

Unhealthy gut bacteria require refined foods such as sugar (especially sugar), junk foods, sodas, white rice, and white bread to flourish and promote inflammation. Gut microbes outweigh our cells 10 to 1 — so imagine the power they wield in our food choices and our cravings. These unhealthy gut bacteria need these foods, extract more calories from these foods, and store them as fat. Remove these refined, unhealthy foods from your diet to create optimal health, lose weight, and reverse inflammation.

5. Add digestive enzymes.

Enzymes are critical to every cell and every physiological process in your body, including digestion. Unfortunately, our natural enzyme production begins to decline by age 20, so by the time you reach middle age, your body is operating with much lower enzymatic activity. And what is more, even the healthiest of foods are of little use if they are not digested and assimilated properly. Digestive enzymes not only help promote optimal digestion and health, they also help avert inflammation. Add a digestive enzyme supplement between meals to help reverse inflammation, or before a meal to aid in digestion.

Taking care of your gut, and the friendly bacteria that reside there, may be one of the single most important things you can do for your health. Remember to plant, fertilize, and enrich your gut garden to reverse inflammation.

Deconstructed Cheeseburger Kale Salad

1lb ground grass fed beef
Kale; enough to feed two and de-stemmed and chopped
handful of grape tomatoes sliced in half
1/4 chopped onion
1 avocado sliced and lime squeezed over it
2 slices of Provolone cheese
1 1/2 TB BBQ season
sea salt
balsamic vinegar and olive oil ( I used a white balsamic w/lemon and herb flavored olive oil)

Brown your meat. Drain. Add the meat back into the skillet and the onion and seasoning till the onions are tender. While the meat is cooking, add the kale in a salad bowl and drizzle over a few teaspoons of olive oil, balsamic and sea salt and pepper. Massage your kale now. Than toss your tomatoes in. This salad is amazing!! When the meat is kinda crispy and onions are to your liking layer the cheese over the meat and cover till the cheese is melted. Slice your avocados. In 2 salad bowls divide the kale, top with the meat and garnish with the avocados. Me liking hot sauce I drizzled some pico pico over it. Enjoy!!

These are some of the oils and vinegars I got. I use in my salad: Olive oil,avocado oil and grapeseed.

~Tiffany ♥

Hotel Room Workout #6 by Dr Sara

healthandbeauty4ever

Equipment Required:

  1. Gymboss Interval Timer
  2. A chair (or a stool) in your hotel room
  3. A laptop, smart phone, or tablet (to play this workout video)
  4. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!
  • Click here to learn how to determine your correct jump rope length.
Dr. Sara Solomon Cross Speed Jump Rope

Always a Must!

Drink your BCAAs!

Stay hydrated with water.
  • I like to add BCAAs. Click here to read why.

 Today’s Video Workout:

Set your gymboss timer for: 40 seconds WORK, 10 seconds REST. This circuit consists of 7 exercises. Perform the circuit 3 times (which takes 18 minutes). If you have time, then do it 4 times for a total of 24 minutes.
  1. Jump Rope (High Step)
  2. Triceps Dips (off edge of chair or stool)
  3. Alternating Jumping Jack Planks (5 reps) with…

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