Eat for Beauty & Strength

Eat the Rainbow

The thought of eating the rainbow can be difficult to think of. I mean, how do you eat the rainbow throughout the day? Not to mention that putting together a meal can be very confusing because of all the information that is out there. Some people say to load up of animal protein, others on greens. However, many nutritionists, medical doctors and registered dietitians nutritionists agree that it is important to eat the rainbow. This means, to eat foods of all colors and not just stick to one color. All foods that come from the earth have something very special to offer. 

Red Foods
About 74% of Americans don't eat enough red foods. Red foods help DNA health, protects against heart disease and cancer, supports your urinary tract and prostate. Red foods are full of antioxidants and help strengthen your immune system. Red foods can be found in berries, red fruits and vegetables and red beans. You can eat a cup of berries as a snack or as part of an afternoon smoothie. 

Orange and Yellow Foods
About 80% of Americans don't eat enough orange and yellow foods. Orange and yellow foods support your vision, strengthen your immunity system and are part of your overall health, growth and development. They are also full of antioxidants that help strengthen your immune system. Yellow and orange foods include pineapples, potatoes, corn, yellow zucchini, bananas, oranges, persimmons all of which are easy to include in your daily meals by mixing them up. You can add a banana and pineapples to your smoothie or eat oranges and carrots as a snack.

Green Foods

About 69% of Americans don't eat enough green foods. Greens help support our eyes, liver, clean out our arteries, cell turnover, promotes gum health and wound healing as well as keeps our bones strong, improve body odor, help speed up healing process. These are foods like spinach, kale, lettuce. You can make green smoothies as well as salads with these foods. We should eat 1 cup of cruciferous greens like broccoli, arugula or kale and 2 cups of leafy greens like romaine lettuce, green leaf lettuce or red lettuce. This will help us get all the quality greens in our system. You get all of your daily greens in my Fountain of Youth Smoothie.

Blue, Violet and Black Foods
About 79% of Americans don't eat enough blue, violet or black foods. These darker colored foods help support our brain, bones, heart and artery health. They also are full of antioxidants and help boost our memory and help protect us against cancer. These foods include black beans, berries and eggplant. You can make dinner meals with black beans or include blueberries and black berries into your smoothie.

White and Brown Foods
White foods are easy to overlook and or be overeaten. White foods foods are great anticancer and anti-inflammatory foods. They also support your immune system, help lower blood pressure and help control your cholesterol. These are foods like grains, nuts, soy and mushrooms. You can make dinner meals with these foods. They should never be overlooked or seen as bad foods. Eat 1 to 2 tablespoons of nut butter and 2 to 3 cups of a whole grain. 

Eating the rainbow and getting foods from different categories will help you get a well balanced diet as well as optimum health.

Resources

  1. Greger, M. (2015). How not to die: Discover the foods scientifically proven to prevent and reverse disease. New York, NY: Flatiron Books.
  2. Hever, J. (2014). The Vegiterranean Diet. Philadelphia, PA: Da Capo Press.
  3. Olien, D. Superlife: The 5 simple fixes that will make you healthy, fit and eternally awesome. New York, NY: Harper Wave.
  4. Talib, N. (2016). Younger Skin Starts in the Gut: 4-week program to identify and eliminate your skin-aging triggers - gluten, wine, dairy and sugar. Berkeley, CA: Ulysses Press. 
     

5 Steps to Optimum Meal Planning

Recently, I've been doing a good job planning out my meals. I mean I've been planning out my meals for a while but my grocery list and my meal plans didn't always match. I would either add too much food or not include all the ingredients I needed to make a meal. 

Being sloppy when meal planning can actually become expensive. This is why it's so good to have a system in place when meal planning.

  1. Have a meal planning calendar: I purchased a white board meal planning week calendar. I love this calendar because it allows me to see what I plan to eat for each meal the whole week. This allows me to make a good grocery list that matches what I have planned for the week. 
  2. Fill out your calendar with recipes from 3 to 5 cook books. Don't worry if you eat very similarly every week. I do too. 
  3. Write down all of the ingredients you need based on your calendar. Try not to astray. Write down everything you plan to eat and then purchase all of the foods needed. Next, go to you cupboards and see if there's anything you're running out of and add it to your grocery list. 
  4. Go shopping on your own. You can very well go shopping on your own and purchase everything you have on that list. Try not to go astray. 
  5. Have someone else go shopping for you. I personally don't go grocery shopping anymore. Really because I have two little girls and it's very difficult to go to the store with them. I order food through Amazon Prime and or Shipt. I love purchasing my weekly groceries through them because I save money. I save money because my eyes aren't wandering. It's the best way to purchase food in my opinion. 

Once you create this habit of meal planning, making a grocery list and going grocery shopping, you will see how much easier it is to eat healthy, purchase quality food, and save money.

How to Create Long Lasting Healthy Habits

The Natural Beauty Method way of eating is meant to help you create long lasting healthy habits. It's a formula to eat everyday without the stress of measuring your food and counting calories. The point is to create simply habits so that your life is easier, which in turn will make you healthy and happy. 

I personally eat like this everyday. I love how simple it is now to make a complete healthy breakfast and lunch, which I did have trouble before.

Although I was eating every meal, I don't think I was eating enough for breakfast and lunch because of how fast I was getting hungry. The foods I was eating weren't filled with fiber and proper nutrition so it's no wonder I was getting hungry so quickly.

Ever since I started eating the Natural Beauty Method way, I'm not hungry fast. I have more energy and clarity and my skin really does look better!

In my family we tend to have rosacea and eating the Natural Beauty Method way has helped calm my rosacea. My skin is smoother. Although I have not gotten rid of my rosacea, it will always be a part of me, at least my skin doesn't look irritated. 

This year, I'm releasing a book on how to help you create long lasting healthy habits but taking baby steps. Conquering your nutrition all at once can be very overwhelming and all it does is lead one to stop trying to create a healthier lifestyle. 

I really love this approach because it's the one that helped me get to where I'm at today. I wasn't able to change my poor eating habits all at once. I needed to do it once step at a time. Once I conquered breakfast, I was able to fix lunch. I couldn't do it all at once because it was too much for me. 

I invite you to take the challenge of changing your eating habits one meal at a time and see how easy it will be to have a healthy lifestyle that will build you beauty and strength and make you feel confident and beautiful. 

Because when you love your body, your body loves you back. 

Mirley xo

How to Improve Your Meals without the Overwhelm

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Before I became a holistic nutrition specialist, I ate the way I ate without giving any thought to it. However, when I made the commitment to eat healthier, I became overwhelmed with all the different takes on eating healthy.

Part of it was because of all the different approaches to eating healthier but also it was because I was trying to change my habits way too fast. I wanted to improve breakfast, lunch and dinner all at the same time. Although I was making some improvements, trying to change all meals overwhelmed me and I wasn't going anywhere with it. 

It wasn't until I myself decided to change one meal at a time. My dinners were pretty good. I needed to breakfast and lunch. So I decided to start with breakfast, then lunch and finally snacks. The Natural Beauty Method follows a simple meal-by-meal makeover.

Start improving your breakfast or the meal you have the most difficulty eating healthy. Then move on to the next difficult meal. This way, you just focus on improving one meal and making a habit to eat that meal healthy even when you go out to eat. 

Don't worry if your other meals need improvement. Just focus on one meal and everything else will fall into place. Eating healthy will come easy once you tackle one meal. 

Once you've made a habit to eat healthy for breakfast, for example, then go on to your next difficult meal. 

You can also follow the Natural Beauty Method meal planning formula to help you come up with delicious meals. 

Download the PDF below and start improving your eating habits one meal-at-a-time. 

Mirley xo

The Perfect Combination

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One of the questions I've gotten in the past is how do I eat healthy. I didn't know to answer the question because I was just eating normally. You know, the way my mom taught me. It wasn't until I started learning about nutrition and paying attention to my habits that I learned how explain to people how to eat healthy. 

After studying nutrition and becoming a holistic nutrition specialist, I learned a lot more about how to make every meal healthy. It's pretty simple. 

Breakfast:

Breakfast should start with a 16oz - 32oz green smoothie and followed by an entree like oatmeal or an entree of your choice. Now keep in mind that many people will feel full after drinking their smoothie. So the breakfast entree can be their mid-morning snack

Lunch

Lunch can be a number of meals. The key is to include a salad with a homemade dressing (I like mine the best) or a soup (the soup can be creamy or hearty), with your entree. The entree can be a burrito or wrap or leftovers.

Dinner:

For dinner, always being with a salad or soup. Then go on to your entree.

Snacks: 

Snacks can be fruit veggies and a healthy dip like hummus or guacamole.

Once you apply these simple tips, you'll see how eating healthy can be such an easy routine. 

P.S. Let me know in the comments which meal you need to most help in.

Why do you want to eat healthy?

Eating for beauty and strength can seen challenging when it's all new to you. However, one must focus on your why.

  • Why do you want to eat for beauty and strength?
  • Why do you want to eat healthy?
  • Who are you making this change for?

Answer all of these questions honestly. When you answer these questions honestly, making the change will still be challenging but will have a purpose, which will keep you going. 

I know when I started making the change to stop eating bags of Doritos, it was not easy. I started by not keeping bags of chips at home. I gave myself permission to eat Doritos at social events. This allowed me to wean off of this bad habit in a healthy and respectful way. I say respectful because my body would only want more had I taken it all away at once. 

Try this simple tip when you are making eating for beauty and strength a habit. Choose one food that you know isn't good for you and slowly cut it out. 

Then choose one meal that you want to focus on improving. Don't improve all meals at once. That is just overwhelming and can lead to failure fairly quickly. 

This week is about giving you a glance at what living a healthy lifestyle is all about.

xo Mirley

P.S. Focus on improving your breakfast this week. The breakfast guide for this week is pretty simple to accomplish.

3 Simple Steps to Meal Planning

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Meal planning is something that I've learned to do over time. It didn't come naturally to me and sometimes I still lag it. 

Anyway, meal planning is actually pretty simple. In this blog, I'm going to teach you how to meal in a very simple way. 

Step 1: Give Each Day of the Week a Theme
For example you can give each day of the week a theme like the ones below...

  • Sunday: Fancy Meals (i.e. lasagna, enchiladas, meals that take a long time to make)
  • Monday: Italian or Asian meals
  • Tuesday: Latin Nights
  • Wednesday: Leftovers
  • Thursday: Soup & Wraps/Sandwiches
  • Friday: Homemade Fast Food
  • Saturday: Eat Out

For breakfast, pick out one set of greens and fruits to put in your green smoothie and one entree to have the whole week like oat meal.

For lunch, pick out one wrap and salad and just have that the whole week.

Choosing one meal for breakfast and lunch will save you time and money.

Step 2: Choose a Meal

Now that you have a theme, choose a meal. Do this by going to the grocery store specials of the week to decide your meals. This way you can purchase items that are on sale. This will make your meals less expensive and still have good nutritional value.

Step 3: Grocery Shopping

Now that you know what you're going to eat throughout the week, make a grocery list. Again, go for what's on sale. This helps keep more money in your pocket. Stick to your list and go when you're not hungry so you aren't tempted to purchase unnecessary items. 

Now that we have that covered, meal planning should be a lot easier. 

xo Mirley

P.S. Reply to this email and let me know how your shopping went this week. 

How will the 7 Day Reset benefit my body?

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Hi Beauty!

I'm really happy that you've chosen to reset your body. There are several reasons why making a habit to eat healthy everyday will benefit you.

You won't be drinking only juices. Instead you'll be eating delicious foods that will fill you up as well as nourish and clean out your body. 

Eating nutritious foods is the best way to clean out your body daily and creating healthy habits that will build your beauty and strength from the inside out.

The 7 Day Reset will... 

  1. elevate your mood and give your body and mind energy and ability to focus.
  2. decrease cravings because you'll be consuming delicious fruits and veggies that contain a lot of fiber. 
  3. reduce bloat and remove toxins from your body that may be contributing to weight gain. 
  4. allow you to sleep better. 
  5. give you glowing, healthy and supple skin.

Lastly, some words of wisdom...don't pressure yourself, for this will only build stress and defeat the purpose of the reset. Take the reset one day at a time and even just one meal at a time until the Natural Beauty Method becomes a habit.

xo Mirley

P.S. Remember, the reset is about respecting your body and listening to it's needs. For when you love your body, your body loves you back.

6 Benefits to Making Green Smoothies a Part of Your Daily Routine

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Green smoothies has become a trend that, I believe, is here to stay. There are all kinds of green smoothies and all kinds of formulas. Committing to drinking green smoothies daily is a lifestyle change. It's not meant to be a temporary fix but a part of your daily routine. 

Green smoothies are easy to make. You just get some greens, a tablespoon of lemon and some fruit. And voila! You have a delicious, nutrient filled drink!

Here are the benefits of drinking a daily green smoothie

  1. Green smoothies help increase your energy. The fruit in the smoothie gives you sugar and breaking down the food in the blender helps your body absorb those nutrients faster.
  2. Green smoothies give you glowing skin. The greens in the smoothie helps clean out your system from toxins. These toxins clog your pores and ages you. The chlorophyll replenishes your skin giving it a healthy glow.
  3. Green smoothies give you clarity. The fiber in the fruits and leafy greens gives you energy and the ability to focus. This helps a lot with getting rid of brain fog. 
  4. Green smoothies help strengthen your immune system. The fruits and leafy greens in your green smoothies contain vitamins K, A, C, all which helps you fight viruses and infections. 
  5. Green smoothies help give you regular bowel movements. Having regular bowel movements is very important to help you flush out toxins that are giving you acne and unnecessary weight gain. 
  6. Green smoothies help you lose weight. When you drink green smoothies, you're body automatically stops craving "fun" food. You will still eat "fun" food but not regularly like in the past. Furthermore, green smoothies are filled with fiber and healthy fats that keep you full and energized while reducing cravings. 

Make green smoothies a part of your daily morning routine and see how your body will change and improve.

Mirley xo

P.S. Leave me a comment below about your thoughts on drinking green smoothies. 

Resource:

Hansard, Jen, and Jadah Sellner. Simple Green Smoothies: 100 Tasty Recipes to Lose Weight, Gain Energy, and Feel Great in Your Body. Rodale, 2016.

How to Make a Quality Breakfast

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Breakfast is the first meal of the day. Many people call it the most important meal of the day. However, just to be clear, every meal is important.

How I put my breakfast together is very simple. I make myself a 32oz green smoothie followed by polenta, store bought waffles, pancakes or egg and toast. No matter what though, I always begin with a green smoothie. 

I learned to incorporate green smoothies into my diet after reading the book The Beauty Detox Solution by Kimberly Snyder. Incorporating greens into your diet helps you clean out your system from toxins in your blood stream as well as delivery wonderful nutrients that help your skin glow and maintain its youth. 

What's great about the way I make my green smoothies is that they're delicious! They seriously don't taste like anything you're imagining and they're really refreshing! To get the green smoothie recipe, go to this link

Start drinking a green smoothie before your meal and see how your skin and body change! Don't be surprised if you can only drink a green smoothie. There is so much food in it that it may just fill you up. However, if it doesn't, then feel free to a small meal after it. 

One way to save on groceries

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So as I'm doing research for my upcoming book The Natural Beauty Method: Eat Clean Guide, I'm learning new ways on how to save money on healthy foods. In fact, one of the chapters in the book is called Healthy Meals on a Budget. 

Anyway, I want to share with you one of the ways to save money today! When it comes to dry goods, crackers and pasta, I go to Thrive Market. Thrive Market is a great place to find brands just like the ones you find at Whole Foods for seriously 1/2 the price!

What's great about Thrive Market is that all the food is delivered to your house! I personally buy all of my groceries there only once a month. 

The reason why I purchase food only once a month there is that I end up spending less money than when I make weekly purchases. So buy once a month keeps me on track. 

To start saving on groceries, go to the link below and shop today!

THRIVE MARKET

Eating Healthy Doesn't Have to Taste Dull

I love to eat! Don't you?!

I love the smell of different foods and spices cooking. I love the sound of pots and pans in the kitchen. I love the sounds of the food sizzling in the kitchen. 

Sadly, with all the pressure to look "perfect", whatever that means, many women have grown to dislike food or to eat loads of food that is full to toxic chemicals that only do us more harm. 

The trick is to eat real whole foods and as little processed foods as possible. This does mean getting into the kitchen, but it also means allowing your body to get into the shape and weight it's meant to be in. 

I have very little processed foods in my home. In fact I can name them: olive oil, condiments, bread, pasta, tortillas, chips and fig bars. Everything else I make. And yet, those products are made with real food ingredients. I avoid any processed or non-food ingredients. The reason that they don't do my body good.

If you listen and read your body, you will see that not everything you purchase is good for you...especially "foods" with ingredients that are not food. 

When you eat look for some signals that may indicate that what you're eating is not good for you.

  • Does your skin break out? 
  • Are you bloated?
  • Are you constipated?
  • Are you nauseous?
  • Are you lethargic?
  • Are you moody?

All of the answers to these questions can be first corrected by the foods or non-foods you're eating. If you do eliminate processed foods and continue to have problems I would talk to a nutritionist or dietician to find out if you have a food allergy and dermatologist if you continue to have skin issues. These professionals can and do help. 

Once you learn to listen to your body and enjoy real foods that come from the earth, you will see how much eating healthy isn't just a trend that you may be following but a yummy experience.

Eat for Beauty

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We've all heard the phrase "Eat for Health." Well at The EveryGirl Journal, I teach The Natural Beauty Method. The philosophy behind that is to eat for beauty. This includes inner and outer beauty. 

When your body is healthy on the inside, it will show on the outside. It's like I say, "When you love your body, your body loves you back."

I personally don't believe in counting calories and never have counted calories. It's too stressful and takes the fun out of eating. 

And yes eating is fun! There's no shame in enjoying meal time. There's a misconception that healthy food is bland. Now, I will admit that when you're used to eating heavy sweet and salty foods, which are not the best for you health wise, you may feel as though the food isn't tasty at first. However, there is a pallet adjustment period to less salt and sugar. 

That said, it doesn't take long and not only will you enjoy the food, your body will thank you and start adjusting itself to a healthy, ideal weight as well as glowing skin. 

Eating for beauty also includes, listening to your tummy when you're hungry. Don't ignore that noise and rumble. Doing so isn't good for your body and can lead to weight gaining and starvation.

Don't forget to stop when your body says it's full. When you continue to eat even when your tummy is full can lead to bloating, gas and if you're really over doing it, vomiting. 

Lastly, don't fall for diets! Diets don't last! Even if you were to purchase The Natural Beauty Method: Eat Clean Guide (coming soon) and only did it as a quick fix, your body will only bounce back. Yes some diets are not healthy and actually hurt your body more than help, particularly diets that promote lots of protein. However, if you choose to making eating healthy and balanced a lifestyle than 

Remember, the key is to listen to your body for hunger and fullness and eat health whole foods that have not been processed or had non-food ingredients added. This will help you get optimal health and beauty. 

Hey Mirley, so...what do you eat?

All my life I've been asked this question, "Hey Mirley, so...what do you eat?" It's mind boggling to some people that I grew up not eating meat! My parents are vegetarians and my maternal grandparents were vegetarians too! This makes me a 3rd generation vegetarian!

My family always believed in health and nutrition. They make foods from scratch. Eating out was only left for special occasions like Mother's Day and birthdays. 

Even then, we ate vegetarian food. It was never something that was difficult for our family because we grew up that way. The idea of not getting enough protein was never a factor because we were all very healthy and active. 

That said, I have definitely incorporated new styles of eating that are different from when I grew up. However, the concept is still the same. Eat clean, eat fresh. 

I do eat out more often than when I was growing up but I still make a point of choosing healthier restaurants and healthier meals.

In the graph below, I've made a sample daily meal plan of how I eat on a regular basis.

Being a vegetarian isn't difficult, especially in our society.

 

Yuca (Cassava) for Inner Beauty

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Yuca are a popular food in South America. I grew up eating and just love it. It has so much fiber you can actually feel it with your tongue. It's soft when boiled, crunch when baked and fried. It has comfort food feeling to it too. 

How does yuca benefit my health?

  • Improve circulation
  • Helps digetstion
  • Decreases birth defects
  • Great for muscle growth and development

Who should consume yuca?

  • Everybody can benefit from avocados unless you're allergic
  • Suffer from poor blood circulation
  • Anyone with high blood pressure

How will yuca improve my skin?

  • Healthy blood circulation helps one to look healthier and more vibrant

What are the best ways to consume yuca?

  • You can bake it, season it and eat it like french fries.
  • You can fry it, season it like french fries.
  • You can boil it. 
  • It's typically consumed with mean containing black or red beans. 

In the comments below, let me know how you use avocados. If you don't consume avocados, do you plan on doing so now? Let me know! 

References:

  1. “9 Amazing Tapioca Benefits.” Organic Facts, 22 Aug. 2017, www.organicfacts.net/health-benefits/other/tapioca.html.
  2. Boehlke, Julie. “Benefits of Increased Blood Circulation.” LIVESTRONG.COM, Leaf Group, 14 Aug. 2017, www.livestrong.com/article/323211-benefits-of-increased-blood-circulation/.

3 Benefits to Eating Outside

So, my husband and I bought a beautiful table for our balcony. I really wanted a table for our balcony because I love eating outside. Eating outside is just such a different experience than eating inside. 

I remember going to my grandparents house in Uruguay and eating outside often even during that awful winter. I loved every time we ate outside. It was as if everyone was happier and enjoying the moment more. 

Here are 3 reasons why I believe eating outside is so beneficial to you. 

  1. You Eat Slower: When we eat outside, we naturally eat slower. I don't know what it is...if it's the fresh air, the weather or the calm of the outdoors that allows us to eat slower. In fact, there have been moments when my husband said, "Let's eat inside, we don't have a lot of time." Now my husband and I eat slow but we eat even slower when we eat outside. 
  2. No Digital Distractions: What's great about eating outside is that we don't have distractions...unless you take your cell phone. For whatever reason, we just don't take our electronics outside. We actually talk about things rather than just stare at a screen. 
  3. You Stay Present: When we eat we are present. There is something about mother nature just keeping you grounded. There is so much to see when we eat outside. The trees, the sky, people walking...so much! This allows us to stay present, which is good practice for other moments of your life.

So, if you don't have an outdoor table, I totally encourage that you get one. Or if you don't have room go to a park or find a place to eat outside at least once a week. Your eating experience will change and you will enjoy your food more. 

Until next time!

Mirley

For Smooth Skin, Eat Spinach

Spinach is one of my favorite leafy greens. I especially love it raw. I'm not a total fan of it cooked but I will still eat it anyway. I love it's crisp and fresh texture. It's virtually tasteless when it's raw. 

How do spinach benefit my health?

  • Spinach help people who have low iron.
  • Spinach is full of vitamins and minerals.
  • Spinach also has a good amount of protein. Remember Popeye?! 
  • It's very good for your eyes and liver
  • It also helps reduce inflammation

Who should consume avocados?

  • Everybody can benefit from spinach unless you're allergic
  • Anyone with low iron.
  • Anyone looking for an alternative to meat protein

How will avocados improve my skin?

  • Spinach contains vitamin A, which helps prevent wrinkles
  • It also contains antioxidant vitamins C and E
  • Spinach also helps fight free radicals 
  • It contains beauty minerals like manganese, calcium, magnesium and more
  • lots of fiber and protein 

What are the best ways to consume spinach?

  • You can eat in salad
  • You can eat it cooked, which helps you absorb some of the vitamins easier
  • You can eat it as part of smoothie
  • Also, make sure to add some type of vitamin C food like lemon or strawberries to help you absorbing the minerals

What are some spinach beauty products? 

  • There are no spinach beauty products but you can find great safe products with all the vitamins and minerals that spinach contain.

In the comments below, let me know how you use spinach. If you don't consume spinach, do you plan on doing so now? Let me know! 

References:

  1. Hart, Jolene. Eat Pretty: Nutrition for Beauty, inside and out. San Francisco: Chronicle, 2014. Print.
  2. LSnyder, Kimberly. The Beauty Detox Foods: Discover the Top 50 Beauty Foods That Will Transform Your Body and Reveal a More Beautiful You. North Sydney, NSW: Harlequin Enterprises, 2013. Print.

For Youthful Skin, Eat Avocados

Avocados are one of my favorite fruits. I have at least one avocado once a day. They are filling full of nutrients and you can make so many different dishes out of them. Dips, smoothies, salads, sandwiches and so much more! It is one of the most versatile out there! 

How do avocados benefit my health?

  • Avocados are great for people who have mystery infertility, irritable bowel syndrome, anxiety, autism and more!
  • Avocados are filled with vitamins A, C, E and K
  • Avocados are also filled with potassium, copper, iron, antioxidant enzymes and glutamine
  • They are filled with fiber and good fat, which helps control blood sugar levels

Who should consume avocados?

  • Everybody can benefit from avocados unless you're allergic
  • If you suffer from memory loss
  • candida overgrowth
  • food sensitivities
  • weakness
  • gas and bloating
  • panic attacks and anxiousness

How will avocados improve my skin?

  • Avocados make your skin look and feel soft, supple and youthful
  • The vitamins and minerals help protect your skin from environmental damage
  • Avocado helps prevent premature aging
  • Help repair and reduce redness in the skin

What are the best ways to consume avocados?

  • You can eat one as a snack with honey, salt or alone
  • You can eat it in a salad like the one I made.
  • You can eat it for breakfast on toast.
  • You can eat it in a smoothie.

What are some avocado beauty products? 

  • Foods Now Avocado Oil: You can avocado oil as a body oil and on your face. It helps create a youthful, supple look.

In the comments below, let me know how you use avocados. If you don't consume avocados, do you plan on doing so now? Let me know! 

References:

  1. Hart, Jolene. Eat Pretty: Nutrition for Beauty, inside and out. San Francisco: Chronicle, 2014. Print.
  2. LSnyder, Kimberly. The Beauty Detox Foods: Discover the Top 50 Beauty Foods That Will Transform Your Body and Reveal a More Beautiful You. North Sydney, NSW: Harlequin Enterprises, 2013. Print.
  3. William, Anthony. Medical Medium Life-changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits and Vegetables. Carlsbad, CA: Hay House, 2016. Print.

Orange for Brighter Skin

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Oranges are great for your health and skin! I remember learning in school about pirates getting scurvy because they didn't have a lot of vitamin C. Know, unfortunately, lately I've heard people look down on oranges because of their sugar content. Let me tell you, there is so much good in these foods, that they should not be avoided in your diet. 

How do oranges benefit my health?

  • Oranges high vitamin C content helps you avoid getting sick
  • Oranges helps with digestion issues, depression, adrenal fatigue and more
  • Oranges also helps with skin discoloration, lowering high blood pressure and so much more! 

Who should consume oranges?

  • Everybody can benefit from oranges unless you're allergic
  • People with constipation will benefit from oranges
  • dehydration
  • sore throat
  • tingles and numbness and more

How will oranges improve my skin?

  • oranges and citrus helps brighten your skin 
  • improves skin tone and texture
  • stimulates collagen production

What are the best ways to consume oranges?

  • You can eat one as a snack
  • You can make juice (avoid store bought OJ and just make your own).
  • Include oranges in a smoothie
  • You can cut a slice of orange and make that part of your salad dressing. Garlic salt, 1 tablespoon of orange juice and olive oil

What are some orange/citrus beauty products? for $10: This lip balm includes SPF 15 and it moisturizes and protects your lips leaving them plump and smooth. 

  • Beautycounter Rejuvenating Toner Pads ($45): These toner pads are amazing. They seriously even out your skin tone without burning your skin. They are extremely gentle. You can cut each toner pad in half and make them last twice as long.
  • Beautycounter Rejuvenating Serum ($63): The rejuvenating serum along with the toner pads really help in create smoother skin tone and reduce age or sun spots. It too is very gentle on your skin. 
  • Essential Oils: Essential oils are great as a soft soothing fragrance as well as making your house smell lovely by diffusing it.

In the comments below, let me know how you use oranges. If you don't consume oranges, do you plan on doing so now? Let me know! 

References:

  1. www.beautycounter.com/mirleygraf
  2. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37
  3. William, Anthony. Medical Medium Life-changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits and Vegetables. Carlsbad, CA: Hay House, 2016. Print.

Benefits of Pomegranates

Pomegranate is a fruit that is high in antioxidants. It has been used for thousands of years for it's beauty benefits. If you haven't tried pomegranates, I suggest you do so. 

How do pomegranates benefit my health?

  • Pomegranates contain antioxidant levels higher than red wine, acai, grape juice, cranberry juice and green tea. 
  • Pomegranates help build your white and red blood cell counts
  • Pomegranate has anti-tumor properties, which can reduce the risk of cancer

Who should consume pomegranates?

  • Everybody can benefit from pomegranates unless you're allergic
  • People who are going coronary heart bypass and heart valve surgery, should drink pomegranate juice before and after procedure to avoid postoperative memory disfunction.
  • If you have diabetes, cancer, kidney stones, foot pain, neuralgia, leg cramps, muscle cramps, gallstones and more, you can most definitely benefit from pomegranates

How will pomegranates improve my skin?

  • unclogs pores and hair follicles 
  • improves skin texture
  • stimulates collagen production
  • promotes hair growth
  • hydrates your skin

What are the best ways to consume pomegranates?

  • You can eat the seeds one by one
  • You can make juice. Check out recipe here
  • Include pomegranates in a smoothie

What are some pomegranate beauty products?

  • Protective Lip Balm for $10: This lip balm includes SPF 15 and it moisturizes and protects your lips leaving them plump and smooth. 
  • Lengthening Mascara for $29: This mascara is amazing! It makes your eyelashes look thick, while at the same time strengthening them. You can also buy the mascara in a pack of 3
  • Protect Stick Sunscreen (face) for $18: This sunscreen is great for you and your kids! It includes coconut oil, pomegranate oil and acai oil too! 
  • Protect Stick Sunscreen (body) for $34: this amazing sunblock doesn't leave any residue while protecting your skin from harsh sun rays
  • Pomegranate Oil for $39: This oil helps hydrate your skin and give it a beautiful glow.

In the comments below, let me know how you use pomegranates. If you don't consume pomegranates, do you plan on doing so now? Let me know! 

References:

  1. https://www.drfuhrman.com/learn/library/articles/23/9-pomegranate-health-benefits-that-offer-powerful-disease-protection
  2. http://www.huffingtonpost.com/2014/01/21/pomegranate-beauty-benefits_n_4611354.html
  3. William, Anthony. Medical Medium Life-changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits and Vegetables. Carlsbad, CA: Hay House, 2016. Print.