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. 

December 2017

WHAT IS THE EVERYGIRL JOURNAL?

The EveryGirl Journal is a FREE monthly magazine that is delivered to your inbox. It is a health and wellness that is committed to bring you articles on grace not perfection, eat for beauty, respect your body, move your body and age gracefully. The magazine will also include monthly recipes, workouts and natural beauty tips.

"My goal in creating this magazine is to help women love their natural beauty and make wise choices in regards to their health and wellness. I will share content from experts that is so meaningful that you keep these issues and return to them again and again.
Each time a new issue comes out, I want you to set aside time for yourself. I want each article and recipe to make you feel inspired, confident and beautiful. 
The EveryGirl Journal is a magazine designed to empower your inner wisdom."

-Mirley

WHAT'S INCLUDED IN THE DECEMBER ISSUE?

  • Helpful articles and resources on living clearly during the holidays
  • Delicious recipes
  • Clean skin tips
  • Compatible on all electronic devices and downloadable 
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MEET OUR CONTRIBUTORS

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This issue is packed with content to leave you feeling inspired and ready to live clearly! Enjoy it and leave a comment below to let us know what you think.

If you liked this issue then please share it with your friends!

Download your copy here!.png

Jar of Gratitude

I recently learned about the Gratitude Jar. The purpose of the jar is to give thanks as a family everyday after dinner or at a time when you're all together and then read them on Thanksgiving. 

Giving thanks is a beautiful way of focusing on all the good that happens to us everyday. Even when things are at the darkest learning to give thanks for our blessings helps us to release stress, anger, sadness, depressions, which ages us in an unhealthy way. 

You can either find a pretty jar and use that as your Thanksgiving Jar or find a mason jar and decorate it as you see fit. 

Another tip is make this a family tradition. You can do this every November or you can do this every month. Giving thanks is a great way to live in the present and enjoy life to the fullest. 

EveryGirl Takes Action

Find a jar or decorate a jar and decorate it. Then every night write down what you're thankful for on a piece of paper and read them out loud on Thanksgiving or at the end of month. 

November 2017

WHAT IS THE EVERYGIRL JOURNAL?

The EveryGirl Journal is a FREE monthly magazine that is delivered to your inbox. It is a health and wellness that is committed to bring you articles on grace not perfection, eat for beauty, respect your body, move your body and age gracefully. The magazine will also include monthly recipes, workouts and natural beauty tips.

"My goal in creating this magazine is to help women love their natural beauty and make wise choices in regards to their health and wellness. I will share content from experts that is so meaningful that you keep these issues and return to them again and again.
Each time a new issue comes out, I want you to set aside time for yourself. I want each article and recipe to make you feel inspired, confident and beautiful. 
The EveryGirl Journal is a magazine designed to empower your inner wisdom."

-Mirley

WHAT'S INCLUDED IN THE NOVEMBER ISSUE?

  • Helpful articles and resources on living clearly
  • Delicious recipes
  • Fit pergnancy workouts exclusive to the magazine
  • Compatible on all electronic devices and downloadable 
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MEET OUR CONTRIBUTORS

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This issue is packed with content to leave you feeling inspired and ready to live clearly! Enjoy it and leave a comment below to let us know what you think.

If you liked this issue then please share it with your friends!

Download your copy here! (1).png

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.

We can learn so much about Natural Beauty from Nature

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I love to take nature walks and hikes. It really depends on where I'm living.

Like when I lived in California, I mostly did natural walks and some hikes. The hikes I did weren't that intense. When I visit Washington State, I love to take nature walks. Their like hikes because you're in the forest but it's not that strenuous. When I lived in Hawaii, I did legitimate hikes. We went up hill, downhill and it was a lot of fun. I'm now living in Virginia and I haven't found any real hikes. Just beautiful nature walks. 

Regardless of what you do hikes or nature walks, you will always learn something about nature. Nature tends to evolve in three different ways, I have come to discover.

Posh Beauty Nature

This type of nature is the type that needs to be maintained. This is the type that we see in gardens and people's yards. This type of nature requires lots of maintenance in order to stay alive and to be beautiful. 

Like nature I see a lot of us women become like these beautiful gardens. Very made up and always looking perfect. I like to get all dolled up when I go out with husband to an event. However, it's not always sustainable for me. I'm busy and doing too much in the morning slows me down. 

It's great to get dolled up for special occasions. In fact, it's a good thing to do. However, don't feel the pressure to always look perfect. We have a lot on our plates and those moments are best to keep 

Everyday Beauty

The everyday beauty is like the spring blossoms. These are the wildflowers that grow in the country hillsides. They are beautiful. All they require is some good weather, water, good soil and sunlight. They are beautiful without a lot of maintenance and yet are still resilient. 

In many ways we can be like the everyday beauty of nature. However, even though it's a very natural look, it's not a neglected look. The everyday beauty eats whole foods, gets adequate amounts of sleep, exercises and uses safer skincare that brings out her natural glow. She showers everyday, brushes her teeth and makes herself a priority so that she can give the best version of herself to her family and friends.

Neglected Beauty

Every now and then, I'll drive by a field that looks like has been neglected. This field looks dry with lots of weeds. There's no color and it hasn't been given water in what looks like months! It looks tired and in need of a good makeover by a landscapers. 

Every now and then, we can become like the neglected beauty. We might not be getting enough sleep, we may not be exercising and eating well. All of these circumstances and or choices affect our look and glow. At this point we are not giving our bodies love and respect. Sometimes it's out of our control and other times it's because we're putting too much on our plates. 

We should only have neglected beauty moments. These moments are due to circumstances that may be bigger than us. However, there are still somethings that we can do to help ourselves look more presentable. We can eat healthy, we can take showers, we can exercise or go on walks. Neglecting ourselves isn't the answer. We want Grace NOT Perfection in our lives but we also want to Respect Our Bodies. 

Even during difficult times we can do this. 

EveryGirl Takes Action

Now it's your turn. What have you learned from nature? Have you every seen how we and nature are similar? How do you compare with the nature beauties I described?

Mirley xo

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. 

Grace NOT Perfection

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Principle #1 of the Natural Beauty Method is Grace NOT Perfection.

I read the book Grace NOT Perfection byEmily Ley and became inspired to make it a principle for my community. You see so many of us are hard on ourselves when we don't accomplish our goals on time. We beat ourselves up internally. It's completely unhealthy too. 

The idea and lesson behind Grace NOT Perfection is to live in the moment. Accept that there will be bumps in the road and learn from them. 

Don't obsess about eating perfectly all the time...I don't. Don't obsess about looking forever young. Aging is a part of life and there is a way to age gracefully to the point that you look beautiful at any age. Don't obsess about having a Pinterest perfect home, kids and family. Those things don't matter. 

Instead focus on making wonderful memories. Focus on how you deal and react with hard situations. Focus on how you treat people and is it coming from a genuine place. 

Even at those moments, we might still fall short of ourselves and must be willing to give ourselves grace. We are not perfect human beings and do pressure ourselves does not do us any good and like I said earlier, it's unhealthy. 

Try to take each day as it comes. If you overreact, apologize, forgive yourself and work on doing better next time. 

I know for me I pray for wisdom. I'm not a naturally calm person but I've had to train myself and even so, I still fall short at times. At those times, I again pray for wisdom when dealing with difficult situations. Trust me prayer works. Because when I'm lost, God always points me in the right direction by showing me a book that can help, talking to a wise friend, give me the right words to say or something that will help me in that situation. 

I hope this small lesson can teach you some skills to work on the next time you're feeling down, are hard on yourself or fell short of your expectations. 

Remember, that moment will pass and tomorrow is another day. 

xo Mirley

P.S. Let me know what you think about living a life of Grace NOT Perfection.

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.

 

October 2017

WHAT IS THE EVERYGIRL JOURNAL?

The EveryGirl Journal is a FREE monthly magazine that is delivered to your inbox. It is a health and wellness that is committed to bring you articles on grace not perfection, eat for beauty, respect your body, move your body and age gracefully. The magazine will also include monthly recipes, workouts and natural beauty tips.

"My goal in creating this magazine is to help women love their natural beauty and make wise choices in regards to their health and wellness. I will share content from experts that is so meaningful that you keep these issues and return to them again and again.
Each time a new issue comes out, I want you to set aside time for yourself. I want each article and recipe to make you feel inspired, confident and beautiful. 
The EveryGirl Journal is a magazine designed to empower your inner wisdom."

-Mirley

WHAT'S INCLUDED IN THE OCTOBER ISSUE?

  • Helpful articles and resources on living clearly
  • Delicious recipes
  • Upper body workouts exclusive to the magazine
  • Compatible on all electronic devices and downloadable 
October Issue 2017.png

MEET OUR CONTRIBUTORS

Contributors.png
Contributors (3).png

This issue is packed with content to leave you feeling inspired and ready to live clearly! Enjoy it and leave a comment below to let us know what you think.

If you liked this issue then please share it with your friends!

Download your copy here! (1).png

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/.

Why Natural Ingredients Doesn't Always Mean "Safer"

Recently, I saw a YouTube video about a garden in the United Kingdom that is filled with poisonous plants. All of the plants can cause some kind of harm and even death if ingested. 

The garden has become a tourist destination because of the different kind of plants in it. 

This made me think about how when we hear the word "Natural", we automatically think it's safe. I don't know why that is...maybe it's because we blindly trust cosmetic companies, but the fact of the matter is that the word "Natural" doesn't mean safe.

In today's vlog I'm going to talk about 4 NATURAL ingredients that are actually toxic and should NOT be in your skincare. 

  1. Petroleum: Petroleum is used a moisturizer and is linked to cancer. It can be found in baby products, cosmetics and skincare. Petroleum can be labeled as...
    • Petrolatum
    • Xylene
    • Toluene
    • Mineral oil
    • Liquid paraffin
  2. Lead: Lead is known to be carcinogenic but it can still be found in foundations and lipsticks. Lead is linked with miscarriages, infertility and cancer. Lead can be labeled as...
    • ACETIC ACID, LEAD SALT; LEAD DIACETATE; LEAD SALT ACETIC ACID; PLUMBOUS ACETATE; ACETATE DE PLOMB (FRENCH) ; BLEIACETAT (GERMAN) ; DIBASIC LEAD ACETATE; LEAD DIACETATE; LEAD DIBASIC ACETATE; LEAD (2+) ACETATE; LEAD (II) ACETATE
  3. Mercury: Mercury can be found in your cosmetics and it helps to lighten your skin. Mercury is highly toxic and is linked to cancer. Mercury is labeled as...
    • HG; MERCURY, DISSOLVED; MERCURY, TOTAL; COLLOIDAL MERCURY; HYDRARGYRUM; KWIK (DUTCH) ; LIQUID SILVER; MERCURE (FRENCH) ; MERCURIO (ITALIAN) ; MERCURY (ACGIH:OSHA) ; MERCURY FUME

  4. Coal Tar: This ingredient can be found in dandruff shampoos, psoriasis shampoos and hair dyes. Coal Tar is high cargenogenic and should not be in your hair products. Coal Tar can be labeled as...
    • COAL TAR SOLUTION; TAR, COAL; CARBO-CORT; COAL TAR SOLUTION USP; COAL TAR, AEROSOL; CRUDE COAL TAR; ESTAR (SKIN TREATMENT) ; IMPERVOTAR; KC 261; LAVATAR; PICIS CARBONIS

So again, just because something is labeled natural, that doesn't mean it's safe. Natural ingredients can be just as toxic just as the poisonous garden. It's very important that you educate yourself and understand what ingredients are being placed in your products. 

Your homework for this week is to throw out any products you have that may contain these ingredients and replace them with quality safe products.

Take Care!

Mirley

P.S. Here's the video on the poisonous garden

 

Resources: 

  • https://www.annmariegianni.com/toxic-chemicals-in-makeup-industry/
  • www.ewg.org/database
  • https://www.globalhealingcenter.com/natural-health/chemicals-to-avoid-in-skin-care-organic-skin-care/

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

Why Your Skincare Isn't Working

Recently I've talked to people about their skincare not working. The fact of the matter is that, there could be a number of reasons why your skincare isn't working. Everyone is different, everyone's skin is different and everyone's lifestyle is different. 

Below are 5 reasons + *Bonus* reason why your skincare may not be working.

Reason #1: The skincare you're using is not right for you.

This may be an easy answer to just say, "This skincare isn't right for me." Although that may be true let's explore why your skincare may not be right for you. 

Your skin may be allergic to some of the ingredients. Does you skincare contain toxic ingredients that is causing your skin to react? Even if your skincare is safe, clean skincare that has an evaluation of a 1-3 in the www.ewg.org/skindeep/ database, you may just be allergic to one of the ingredients. There is no one size fits all skincare

Reason #2: You're not feeding your body beauty foods.

Before you come to the conclusion that your skincare isn't for you, try examining what you're eating. Are you including lots of fruits and vegetables in your diet? Are you eating plenty of greens, berries and all the colors of the rainbows? 

The fact of the matter is that our skin reflects what is going on inside our body. Our body reflects what's happening to us based on the food we eat. We need to eat nutritious, healthy food that helps us flush out toxins, which in turn gives us glowing skin. 

These foods help our skin look young, plump and supple because of all the vitamins, minerals and antioxidants.

We also need to consider not eating dairy and gluten. I know, this is hard...trust me after having read study after study after study I'm not coming to the conclusion that dairy and gluten are horrible for our skin. It causes a lot of inflammation and our body doesn't process it well, which is why we end getting gassy, bloated and acne, which in turn makes us look older too.

Reason #3: You're not getting enough sleep.

Have you ever noticed what your skin and face look like after not having good sleep. Our skin looks withered, we have bags under our eyes and we don't look don't look good.

Getting good sleep helps us stay looking fresh, young and happy, which makes us look younger. Make sure you're getting enough sleep as well as creating a good sleep ritual at night that will ensure a good night's rest. 

Reason #4: You're not drinking enough water.

I've personally noticed that when I don't drink enough water, my skin looks tired, dull and not as radiant. Water, has been argued is the most important nutrient your body needs. If we don't drink water for 3 days, we die. It's crucial that we drink plenty of water to help our body flush out toxins and give us glowing skin.

If you don't like plain water, there are definitely ways to give your water flavor. Try adding fruit, cucumber or mint to your water to give it flavor. Consider drinking herbal tea or drink coconut water. Coconut water is a great way to drink water with an extra boost of hydration, which again is great for your skin. 

Reason #5: You may be under some stress. 

Stress is a killer. Not only do we look haggard when we're stressed, we don't feel good and our body doesn't absorb the nutrients necessary to flush out toxins and give us glowing skin. Some of us eat too much when we're stressed and others of us don't eat enough. 

Stress makes us look old, tired...it seriously ages us. 

Lastly, I want to add that no matter what skincare we use, no matter how well we eat, sleep, drink water or how free we are from stress, we all age. It's kind of a scary part of life, especially when we're seeing it happen. 

Aging is a part of life and embracing it will help us to age gracefully. I know it's hard especially when we see Hollywood celebrities who are 70 look 40. It's like what are you doing and whatever you're doing, I want to do that too! But there is something nice about aging gracefully.

Just think about our grandmothers. I have two beautiful grandmothers that aged gracefully. Perfectly smooth skin was not a priority and yet they looked young, beautiful and there was a sense of wisdom that you could see in their age. 

Aging gracefully should be our goal. 

If you liked this vlog, share it and pin it please! 

Mirley xo

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.

Toxic Ingredient #2: Mineral Oil & Petroleum

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What is MINERAL OIL & PETROLEUM?

  • Mineral oil is comes from petroleum (A.K.A. petrolatum, petroleum jelly and paraffin oil)
  • Mineral oil is natural but NOT safe

What's so bad about MINERAL OIL & PETROLEUM in my beauty products?

  • Using products that contain petroleum derivatives can lead to cancer and direct skin contact should be avoided

What should I look for instead?

  • Choose products that contain coconut oil, olive oil, shea butter, almond oil, avocado oil, argan oil etc. All of these oils provide moisturizing benefits without the risk of getting cancer. 

Resources

  1. Cates, Trevor. Clean Skin from Within: The Spa Doctor's Two-week Program to Glowing, Naturally Youthful Skin. Place of Publication Not Identified: Rockport, 2017. Print.
  2. "May." EWG. N.p., n.d. Web. 29 Mar. 2017.

Let me know in the comments below, do your products contain petroleum ingredients? What do you plan to do in the future now that you know the harmful consequences of having petroleum ingredients in your products?

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.

5 Tips for Gym Etiquette

Hi Beauty! 

Have you ever been to the gym and not been able to use a machine because someone was hogging it up?! 

Well that happened to me yesterday. I wasn't able to use a machine because someone was hogging it up! 

Due to that experience I decided to create this video. 

Hi! This is Mirley Guerra Graf and you are at Natural Beauty Fitness.

This is a place to be if you are a woman who’s struggling to love your body and want to get healthy and strong, so you can feel confident and beautiful in your own skin.

Today we are going to be talking about gym etiquette. Yesterday, I went to the gym and I was a little turned off by the situation and it just bothered me because it forced me to waste time and that was completely unnecessary.

I went home and I looked up if there is was anything in gym etiquette and there are. There are various different people posting articles on gym etiquette and so I want to share with you my top five tips for having good manners in the gym so that you are respectful to others. And hopefully we could spread the respectfulness to everyone else.

My first rule is to wipe off.

When you’re in the gym, a lot of people sweat a lot, and they leave their sweat on the machines. This is disgusting. So it’s really important that you always take a towel, or they have paper towels, and just wipe it off. It’s just common courtesy to do so. Nobody wants to sit on your sweat, and you don’t want to be doing that to others either, so wipe off.

My Second tip--this is actually what got to me yesterday--is to not hog the machines.

Yesterday I was at the gym, and there was a man that had taken over two... He’s doing two workouts at the same time. Well, that is completely fine and I saw where his thought process was at. He just didn’t want to do the same workout at the same time.

That said, he could have actually shared the machine with me. We’re in a gym; this is not his private home. So, he was doing an oblique crunch so he had a way so he was crunching over to the side.

And then he had taken over the machine that was going to work on his thighs. I needed that machine; that was part of my workout yesterday. And it would have really easy for him to allow me to use the machine while he was doing his oblique crunch. That way I’m not wasting time and I am not really in his way. We’re just using the machine at the same time.

Anyway I asked him, “Oh, are you using this machine?“ as he was doing his oblique crunch. And he said, “Yes, I have my towel on it. I’m using the machine.” He went back to his Oblique crunch. That really bothered me because he was obviously not using the machine at that time, He could have let me use it while he was doing his oblique crunch.

Next time you’re at the gym, don’t hug on the machines. And if you are going to do something like that, just share and be like, “Yeah I’m doing this while I’m doing this, can you do that and just kind of save it for me?” because, yes, there is only one of those machines but he did not do that. And that’s when it really gets me.

The next tip is: Don’t be loud.

I’m sure many of us we probably have never done this but we all gone to the gym and we always hear that one person that was like “Ugh, Urg, Urg!” No one cares, we all can hear you. In fact, we don’t even know if you’re doing your workout right but we get it. You’re strong, you’re doing your thing.

We don’t want to hear you. That’s for TV entertainment, not permitted at the gym. Just don’t do that. If something is going to make you yell like that, you might need to bring down the weight just a little bit.

Also if you’re on your cellphone this really bothers people and they’re doing their thing and you get on the cellphone and you’re like, “Hey Toby! What’s up?” and you’re really loud and obnoxious. No one wants to hear that. No one cares about your conversation. Take it outside or ignore the call. If you must absolutely take it, just be courteous and tag it on the normal level. We don’t all want to hear the conversation, because people are talking to the gym all the time anyway. But sometimes when people get out to their phone, they lose their hearing and they just talk very loud.

My next tip is to please don’t spray these obnoxious perfumes or colognes.

Yes, you want to smell good. If you actually need to smell good because you are leaving the gym, you don’t want to smell all nasty. Go take a shower or you just put some extra deodorant but don’t spray your Chanel or don’t spray your Axe.

I had instances where when I was teaching, students would come in after they had PE and they had sprayed Axe. I had headaches, and I had horrible headaches. I asked them, “Please don’t, please don’t spray those stuff” and of course they would come back with a response with, “Do you want to smell it?” And I just, “No, you can put on your deodorant and you’re good, but don’t spray this. Like I had a headache, I can’t take this.”

If you’re in that situation where you just don’t want to smelly, either take a shower or put some deodorant. But don’t spray all about because there’s a lot of people with this kind of allergies that just can’t handle those smells. And we’re actually getting headaches from them.

My last tip is to put things back.

I’m sure you already knew that when you take something out you put it back. Just do that, if you have the way to or if you have five pounds dumbbells, don’t leave them on floor. Don’t leave them on the other side of the gym. Put them back where you found them.

It’s common courtesy; it helps keep the gym look clean. And it helps actually the people that are working at the gym, as well. It helps the people that are at the gym, when they’re looking for those dumbbells, they’re looking for that barbell weight, they’re looking for that other weight. They don’t have to scour the entire gym because it’s right there. People were decent enough to put it back.

If that’s you, if you are borrowing any equipment from the gym, put it back where you found it. It makes the gym look nice, and it’s just courteous to others.

Those are my five tips for gym etiquettes. I hope you liked this edition of Natural Beauty Fitness. And if you did, go ahead and subscribe. If you want to receive weekly workouts from me, make sure you that you hit the link at the bottom. And I would be sending weekly workouts to everyone that’s on the list. So with that, Have a good day and remember that when you love your body, your body loves you back.

 Goodbye!

Let me know below in the comments if you have ever had a similar experience happen to you and what other gym etiquette tips you might have for the community. 

Your Natural Beauty Coach,

Mirley 

Orange for Brighter Skin

Food Spotlight (2).png

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.