Quote of the Month: Don’t Give Up!

Please enjoy, and share our inspirational quote for this month.

Don’t give up. Don’t ever give up. – Jim Valvano


Do you have a favorite inspirational quote to share?

Eat’in Right Around Raleigh at Sassool

As many of you know, Triangle Nutrition is in the midst of creating a new blog to help our clients make healthier options when eating out, called “Eat’in Right Around Raleigh.” 

The triangle area has so many unique and delicious restaurants, and we want to support restaurants that provide local, fresh, and homemade foods! Our blog will feature many of Raleigh’s most popular restaurants, and include information on the healthiest items to choose on the menu. This will be a great reference for the frequent girls nights, date nights, or sporting events. If there are any special requests, please let us know, we would love to haveour clients involved!

eating healthy Sassool in RTPThe first restaurant that Tracy and Ashley visited was Sassool, a Mediterranean restaurant and market located off of Strickland Road in Raleigh. Sassool is family owned and operated, and is the sister restaurant to Neomonde. We had the pleasure of eating lunch with Simone Saleh, the assistant general manager of Sassool. We learned a lot about their company’s history, food preparation, and nutritional information. I am happy to say that there are plenty of healthy options to choose from at Sassool!

Sassool is a family – owned cafe, bakery and market serving authentic Lebanese and Mediterranean cuisine in a fast and casual setting. In addition to fresh, healthy Mediterranean fare, Sassool offers a wide selection of specialty groceries and baked goods. Formerly known as Neomonde Café & Market, Sassool rebranded on May 11, 2014 to honor the owner’s mother, Cecilia, for the authentic recipes that she brought with her when she immigrated from Lebanon with her family to Raleigh in the 1970s. The name of the restaurant, Sassool, is the nickname that Cecilia was called by her father when she was a child.

Sassool offers fresh meals, daily specials, and catering services. Their most popular daily special is the Chicken and Bechamel pasta, served on Fridays. They have a variety of protein, sandwiches, pies, and platters to choose from. What I found wonderful about their restaurant is the flexibility to dine in or take meals to go! This is a great option when there is no time to cook at home! There is also a grocery attached to the store, in order to purchase additional ingredients. In addition, all dishes are coded for special diets and allergies. For instance: vegetarian, vegan, nuts, gluten free, eggs, and dairy are the most common codes found on their dishes.

While visiting the restaurant, I tried the mediterranean chicken salad, kale salad, roasted beet salad, sweet potato salad, and hummus with pita.

My absolute favorite dish is the Super Salad, filled with kale, quinoa, kidney beans, black beans, chickpeas, celery, and spices…..yum!

We will be serving this delicious salad at all of our upcoming health fairs. Sassool makes it simple to eat healthy!

At Sassool you can always count on finding fresh and healthy cuisine that can fit into any diet. For more information, visit the website, or Facebook page “Sassool Mediterranean Cafe”.

What is Acne and HOW to Treat It

Many people believe poor hygiene causes acne, or food causes acne or hormones cause acne, but unfortunately it is not caused by just one thing and can be oh so frustrating! Not only is acne frustrating but it can be heart wrenching, and tough to treat, trust me, I know. It can cause many trips to many different dermatologists as you search for the right combination of ointments, creams and or pills, with some working, some not and some being too harsh. Let’s explore a few facts about acne.

A pimple, blackhead or whitehead, or more painful cysts and nodules, are an inflammatory condition that occur inside a pore. The bump is the final step in a silent process that begins deep inside a pore 1-2 weeks before the pimple is visible.


skincare for acneSkin renews all the time so new cells are formed and old cells are sloughed away. But sometimes, the dead skin combines with oil and instead of shedding like it should, they clump inside a pore. A hard firm plug is formed deep inside the pore like a cork in a bottle. The stage is set for acne to begin. A pore clogged with dead skin and trapped oil festers, gets infected, and ultimately it is inflamed and shows up in the form of a pimple.

Spot treating acne is like brushing only the tooth with the cavity….for a long term solution you must treat the entire face to stop the process that is happening deep inside your skins thousands of pores but ideally it is best to prevent it rather than treat it!

We partnered with Dr’s. Rodan and Fields dermatologists as independent consultants so we could offer all of our clients the best of the best in skin care at a truly affordable price.

Doctors Rodan and Fields are the two Stanford trained dermatologists who developed Proactiv almost 20 years ago to be exactly that, PROacitv! They said up until they developed that formulation, all products were only treating the spot. They were determined to seek out a way to PREVENT rather than treat the spot, such a novel concept in medicine even today! They now have a newer acne line that contains a different combination of ingredients based on newer skin care technology. Because Proactiv does not work as effectively anymore for some people or for some people it is too harsh, they developed a line called UNBLEMISH.

Dr’s. Rodan and Fields explain their approach to preventing and treating acne is to unclog pores, kill bacteria, prevent and treat inflammation and control the build up of oil.

It is important to keep pores from getting clogged with dead skin, and trapped oil. Salicylic acid, alpha hydroxyl acids, retinoids, and sulfur are ingredients that can help STOP pores form getting clogged. (The Step 1 in UNBLEMISH is a sulfur based wash that helps unclog pores and also helps calm inflamed skin. The Step 2 in UNBLEMISH helps to fade the dark spot on the skin that acne can leave behind, even after the pimple is gone.)

prevent acne unblemishedKilling bacteria can be done with benzoyl peroxide as it is an agent that has an antibacterial component in it. Benzoyl peroxide at a 2.5% concentration, the lowest yet clinically effective concentration has been shown in studies to be equally as effective as a 10% solution without the irritation, which is prescription strength and can be quite harsh. (Step 3 in UNBLEMISH contains 5% benzoyl peroxide. Step 4 in UNBLEMISH is an oil control lotion combined with sunscreen)

A few more tips from the Doctors include:

  • DO NOT GO TO BED without washing your face—you are asking for clogged pores if you do not wash your face.
  • 3x per week use the STEP 1 face wash in UNBLEMISH and let it DRY..this will help keep pores CLEAR.
  • When you sweat a lot, you are more prone to breakouts. AS soon as possible after exercise/sweating, wash your face!

Contact us to get started with UNBLEMISH today or for a free skin care consult on the phone. All Rodan and Fields products come with a 60 day money back guarantee so you have nothing to lose!

Sesame Sugar Snap Peas with Carrots & Peppers

Sugar snap peas are a bright, crispy, and a light food to snack on during the springtime months, because they are in full season then.

healthy recipe for summer vegtables

4 servingsSesame Sugar Peas with Carrots & Peppers
Serving Size: 3/4 cup
Preparation Time: 20 mins

Nutrition Facts:
Total Fat: 4 g
Saturated Fat: 1 g
Monounsaturated Fat 2 g
Sodium 168 mg
Carbohydrate 9 g
Fiber 3 g
Protein 2 g
Potassium 220 mg

This colorful combination of sugar snap peas, red bell pepper and carrot make this Asian flavored side dish a pleasure to whip up for a weeknight dinner. Don’t forget to clip & save this recipe, and share it with a friend!

5-Minute Fitness Fixes

Does your current schedule leave you no room to hit the gym for 30-60 minutes daily? Try incorporating “5-Minute Fitness Fixes” burst cardio and body weight blasts into your daily routine, and burn major calories!

quick daily exercises

Carving 5-10 minutes out of your day to increase your heart rate and focus on strength can burn about 100 calories.

Over time, this can really make a difference! Check out some of the moves below and start doing short burst exercises today!

Body Weight Blast!

Perform each bodyweight exercise for 1 minute, and immediately proceed to the next exercise.

1. Lunges: find a clear space and walk smoothly in long strides, extending your front leg until your thigh is parallel to the floor. Keep your front knee directly over your ankle and your back leg straight. Muscles worked: quadriceps, hamstrings, glutes, calves.

2. Tricep Dips: find a weight bench or chair with an edge thin enough to grip securely. With your back to the bench or chair, grab the edge and bend your knees, supporting your weight with your arms. Keeping your back as close to the edge of the chair or bench as possible, lower yourself as far as you can and then come back up, keeping your knees bent. Muscles worked: Chest, triceps.

3. Squats: stand with your feet shoulder-width apart, your arms at your sides. While tightening your abs and keeping your back straight, slowly bend at the knees and lower your body until your thighs are parallel to the floor, or as close as possible. Bring you r arms up for balance. Hold for one second, then slowly straighten your legs. Muscles worked: Thighs, glutes, calves, abdominals.

4. Pushups: begin in plank position, your torso elevated and your shoulders aligned with your arms. Keep your body in a straight line down to your feet, with your toes on the floor. Lower your body as close to the floor as possible on your descent, then press your body back up until your arms are straight. A modification of this exercise is to push up from your knees. Muscles worked: Chest, triceps, abdominals.

5. Bicycle Crunch: lie face up and place hands behind your head, lightly supporting it with your fingers. Bring your knees in to your chest and lift your shoulder blades off the floor without pulling on your neck. Rotate to the left, bringing your right elbow towards your left knee as you straighten the other leg. Switch sides, bringing your left elbow towards your right knee. Contin ue alternating sides in a “pedaling” motion. Muscles worked: abdominals, obliques, hip flexors.

Cardio Blast!

Perform each of these exercises for the designated amount of time. Repeat twice for an extra metabolic boost!

Fast Feet- 1 minute
Plank n’ Saw- 30 seconds
Squat and shoulder press- 1 minute
Plank ‘n’ Saw- 30 seconds
Half Jacks- 1 minute
Plank n’ Saw- 30 seconds

Have fun incorporating these quick, 5-Minute Fitness Fixes into your daily routine, and let us know how it goes!

5 Simple Recipes – 5 Ingredients or Less!

Want to eat healthier, but short on time? Try a few recipes from a slow cooker cookbook, or a 5 ingredient or less cookbook. They can be healthy, simple, and delicious!

Try these 5 yummy recipes out for this week’s lunches and dinners!

fast healthy family meals
Heirloom Tomato Salad

• 4 heirloom tomatoes
• 1 tablespoon olive oil
• 2 table spoons balsamic vinegar
• 1 bunch basil

- Slice tomatoes
- Sprinkle with salt and pepper.
- Pour olive oil and vinegar over tomatoes
- Top with basil leaves

Salmon Orzo Salad

• 1 pound asparagus
• I cup cooked orzo
• 1 skinless salmon filet
• I cup thinly sliced red onion
• Lemon-dill vinaigrette

- Boil water. Cook asparagus for 3 minutes
- Broil fish for 5 minutes (or until it flakes easily)
- Combined with all other ingredients and serve

Chicken Avocado Salad

• 2 ripe avocados ripe and removed from skin
• 2 cups finely shredded chicken
• I red onion finely chopped
• ½ teaspoon garlic powder
• ½ teaspoon onion powder

- In a medium bowl mash avocado
- Stir in garlic and onion power
- Stir in chicken

Lemon Peppercorn Tilapia

• 1 cup low sodium chicken broth
• ¼ cup fresh lemon juice
• 2 teaspoons of lightly crushed peppercorns
• 2 tilapia filets
• 1 tablespoon melted butter

- Combine broth, lemon juice and peppercorn
- Lightly butter hot skillet and cook tilapia on each side for approximately three minutes or until fish easily flakes with a fork.
- Remove fish from pan
- Add liquid mixture to the skilled with brown bits. Reduce to about ½ cup. Stir in melted butter

Baked Italian Chicken with Red Potatoes and Green Beans

• 1 pound of chicken breast cut into halves
• olive oil
• I packet dry Italian dressing
• 2 pounds red potatoes diced
• two cans French style green beans

- Preheat oven to 350
- Grease 9 by 13 baking dish with olive oil
- Divide pan into thirds. Create a section for the green beans, one for chicken halves and the last for the diced potatoes
- Drizzle with olive oil and sprinkle packet of Italian dressing.
- Bake at 350 for 1 hour

Do you have a go-to quick, healthy recipe? Please share it with us on facebook.

Quote of the Month: Success

This months inspirational quote is about the secret to success, from Colin Powell.

Enjoy, and feel free to download and share it!

“There is no secret to success. What exists is the result of preparation, hard work, and learning from failure.”

inspirational quotes

Do you have a favorite quote? Please share it with us here, or on facebook.

Quinoa Chocolate Chip Cookies

Looking for a sweet treat, try out these healthy chocolate chip cookies made with quinoa.

Quinoa is chock full of fiber and protein to keep you feeling full!

Quinoa Chocolate Chip Cookie Recipe

Try this healthy alternative to chocolate chip cookies, and don’t forget to save or print the recipe card (and share it with a friend!)

Having Fun While Exercising Decreases Appetite!

Are you struggling with the idea of keeping your exercise routine fun, motivating, and productive?

If you’re looking to lose weight, consider thinking of your next workout as a fun activity or a well-deserved break, not dreadful “exercise”.

how to get the most benefit from exercising

According to new study from the Cornell University Food and Brand Lab, you will eat less and lose more weight when thinking positively!

This new study was conducted by famous Cornell researcher, Brian Wansink, PhD, director of the Cornell Food and Brand Lab. The study analyzed the eating habits of people after walking 2 km (1.2 miles). One half of the participants were told the walk was purely exercise, while the others were told it was a scenic walk.

Researchers found that those who believed they completed an exercise walk ate 35% more chocolate pudding for dessert than those who had been on a scenic walk. On a different occasion, those thinking they were exercising ate 206 more calories than those who had been told they were on a scenic walk.

According to researchers, the study shows one reason why people in new exercise programs often find themselves gaining weight: new exercisers have a tendency to reward themselves by overeating after a workout!

Therefore, the bottom line for beginner or veteran exercisers is to do whatever you can to make your workout fun. Examples can include playing music, watching a video, or simply being thankful for working out instead of sitting in your office. Anything that brings a smile is likely to get you to eat less!

Chocolate is Good for You!

Chocolate can be surprisingly healthy, and the darker the percentage of chocolate, the greater the health benefits!

Current research has suggested that consuming between 1 to 1.5 ounces of 60% dark chocolate or greater daily can reap some delicious health benefits.

is chocolate good for you
Read on to find some of the healthiest qualities of dark chocolate:

  • Lowers obesity risk: researchers at the University of Copenhagen in Denmark found that dark chocolate is more filling than milk chocolate and can lower cravings from sweet, salty and fatty foods. Participants in the study who ate dark chocolate went on to consume 15% fewer calories than the milk chocolate eaters after they were tempted with pizza two hours later. They suspect the richer cocoa taste sends a stronger signal to the brain.
  • Decreases inflammation: You’re not the only chocolate lover, your gut flora loves it too! Cocoa produces anti-inflammatory compounds in the body that can reduce your long-term risk of stroke.
  • Improves heart health: One square (about ¼ ounce) of dark chocolate each day might lower your blood pressure and reduce your heart attack risk, according to the European Society of Cardiology. Those heart saving benefits are due to flavanols, antioxidant properties that can protect the cardiovascular system.
  • Reduces Anxiety: Chocolate is the ultimate comfort food: eating 1.5 ounces of dark chocolate can reduce stress hormone levels throughout the body.
  • Boosts memory: Flavanols in cocoa have been found to increase blood flow to the brain. Unfortunately, in order to reap these benefits you would need to eat at least seven dark chocolate bars per day.

The next time you are craving chocolate, go ahead and indulge (in moderation, of course)!

How Do You Know Exactly What Your Skin Needs?

We all have skin and therefore, we have skin conditions to contend with, and certain seasons of our life can be more troublesome than others. Lines and wrinkles, acne, sun damage and sensitivity are all potential troublemakers.

As Dr. Katie Rodan and Dr. Kathy Fields, dermatologists, say, “skin is skin” and results come from using clinically proven products that address your skin concerns, not your skin type. Start by identifying your most pressing skin problems and then find a skincare regimen to address them”.

These 2 Stanford trained Doctors, makers of Proactiv, are full of wisdom about what works and what doesn’t. They are strong proponents in the philosophy that you should use the right ingredients, in the right formulations, in the right order, and use them consistently. I heard them speak at one of our conventions, and they made a point, “do you want to make a crepe or a pancake?” The recipe does indeed matter, as does the outcome. The same is true for your skin conditions.

Rodan and Fields Independent Consultants have access to providing a virtual appointment with these 2 well known Doctors through the online Skin Care Solution Tool that the Doctors would recommend for you if you saw them personally. You can enter your information here for free, and you will have the recommendations and explanations emailed to your personally, with no obligation to purchase. This is just a chance for you to learn recommendations for your skin conditions.

Ashley and Tracy have both partnered with Rodan and Fields to provide clinical skin care products that you can trust because they offer clinical results and real-life “before and afters” that back up their claims.

Your skin, after all, is one of your most precious assets. All of our products are shipped directly from Rodan and Fields, maintaining efficacy and effectiveness of the products. In addition, all products come with a 60 day money back guarantee, and all products are packaged to last 60 days. Here is a clip straight from the Doctors that will also help explain how you can know exactly what your skin needs.

We can help anyone who lives in the United States and starting February 2nd, we can help anyone who lives in Canada as Rodan and Fields will begin to open their market with these phenomenal products.

Email Ashley or Tracy to set up a time to chat on the phone if you would like to have questions answered or to order any of the products.

Recipe of the Month: Balsamic Chicken

Balsamic Chicken Recipe

Searching for a new recipe to include in your weeknight dinners that is simple, quick, healthy, and delicious? This sounds impossible to find for most people, but this Balsamic Chicken recipe is a super charged supper, filled with a variety of food groups and many super-foods.

quick healthy family dinner recipe

Serve this simple chicken dish with quinoa and sauteed greens, and pack your plate with 8 different super-foods. Enjoy!

12 Days of Fitness

Join me for 12 days of fitness!

I have to admit that many of my patients seem to have a “love/hate” relationship with exercise. Many cannot find the time, the patience, the energy, or the interest in incorporating a regular exercise routine in their lives. On the other hand, many people enjoy scheduling exercise into their day, and love how they feel after a good sweat session. I understand that it is also very difficult to get back into a fitness routine, especially after the holiday season, or a busy season at work or school.

exercises to do at homeCurrent research shows that it is not necessarily the number of hours you clock in at the local gym that attributes to overall health, but what really matters is how long you remain sedentary throughout the course of a day. The more sedentary you are at home/work, the more likely you are to gain weight and accrue health complications over time. Therefore, I would strongly suggest that everyone incorporate more movement throughout their day, whether or not they enjoy structured exercise.

Movement can be anything that breaks up the sitting and monotony in your day, it doesn’t need to be performed in a gym environment.
The following exercises can be adapted according to each person’s preferences and needs.

Day 1: 10 minutes of aerobic exercise
Day 2: 20 squats
Day 3: 1 minute plank
Day 4: 20 crunches
Day 5: 20 lunges
Day 6: 10 tricep dips
Day 7: 30 second bridge hold
Day 8: 10 low back extensions
Day 9: 30 second wall sit
Day 10: 10 pushups
Day 11: 1 minute side planks
Day 12: 10 burpees

Try committing to 12 days of fitness, or 12 days of movement in the near future. Perform a new movement each day, and continue to perform the movements from the previous days, slowly adding to the movements.

What are the Secrets of Successful Dieters?

Have you ever wondered why some of your friends, family members, and coworkers can lose weight and keep it off, while you are struggling to make the scale budge? Although over two thirds of American adults and children are considered overweight, there are a select percentage of Americans that follow successful weight loss strategies. Have you ever wondered what the secret is?

Well, although there will never be a “miracle pill” to make you lose weight and get in shape, there are particular strategies that can help you lose weight and keep it off for a lifetime!

how to stick with a diet

The National Weight Control Registry is a large, ongoing study to identify and investigate the characteristics of people who have been successful at long-term weight loss. The Registry is currently tracking over 10,000 individuals using questionnaires about their diet, fitness, and lifestyle. In order to join this Registry, participants must be at least 18 years old, have lost over 30 pounds and kept it off for over one year. As long as you meet this criteria, you are eligible to join this elite group of participants.

The research conducted by the Registry determined that there are several dietary and nutritional strategies that successful weight loss participants have in common. Check them out!

They have changed the types of foods they consume, decreasing their intake of “trigger foods” associated with weight gain. For example, they reported eating fewer foods that are high in sugar and saturated fats.

They have learned to eat smaller portions at mealtime. They’ve also learned to fill their plate with less calorie dense foods, such as fruits and vegetables.

They eat a lower calorie diet, with about 20-24% of their calories coming from fat.

They self-monitor their progress by weighing themselves regularly. If you catch onto the fact that you’re starting to put weight on in enough time, you can take corrective actions sooner rather than later.

They aren’t afraid to ask for help! More than 55% of Registry participants sought some sort of support along the way, including weight loss programs, registered dietitians, or personal trainers.

The majority of successf ul dieters eat breakfast every morning to jump start their metabolism.

• They prepare most of their meals at home, and only eat out about three times per week. Less than one meal per week is from a fast food restaurant, and when they do visit, they make healthier menu choices.

They watch very little TV daily. The majority of participants watch less than 10 hours of TV each week, while the average American watches at least 28 hours of TV per week. These people realize they need to be more active than sitting on the couch!

Finally, they engage in consistent physical activity. More than 75% of participants are active and walk for an hour daily.

Do you have a dieting secret to ad to our list? Please share it with us here, or on facebook.

How to Fix Eczema, Rosacea and Red Irritated Skin

Because we are affiliated with Dr Katie Rodan and Dr Kathy Fields, founders of Rodan and Fields Dermatologists products, we love to pass on their knowledge and advice to you. This month the skin care topic is how to address red, irritated, sensitive skin.

The Doctors explain that issues with sensitive skin are more prevalent than one might think, affecting men and women of all ages, and that if everyone with sensitive skin held hands, they would circle the globe 8 times. People who do not have sensitive skin take their skin for granted. The causes for sensitive skin can vary, but people with sensitive skin will describe it as red, hot, painful, burns and/or stings.

Part of the issue is with sensitive skin is the “lipid barrier” on the skin is disrupted which is important to note because this lipid barrier is supposed to keep good things in and bad things out. Did you know one of the worst things you can do for your skin, especially if it is sensitive, is to use soap? There is a saying, “bubbles, bubbles, toil and trouble!”

rodan and fields skincare products

Here are the Doctors Top Ten Recommendations for Sensitive Skin:

1. If you suffer from razor burn, use SOOTHE Sensitive Skin Treatment as an after-shave balm. This will calm the red bumps and itchiness that can follow shaving for both men and women.

2. Use SOOTHE Sensitive Skin Treatment to quiet dry, chapped, wintry skin, including hands. Our OTC actives, dimethicone and allantoin, will help strengthen your skin’s barrier while the optical diffusers will leave your skin looking creamy and luminous.

3. If you forgot to reapply your sunscreen and find yourself with a sunburn (shame on you), SOOTHE Sensitive Skin Treatment will help reduce the inflammation.

4. When patients are suffering from product overload, meaning they tried too many things, too fast or scrubbed too hard, we recommend SOOTHE Sensitive Skin Treatment to normalize their skin.

5. Avoid aggravating your sensitive skin. Never use an abrasive fabric like a washcloth or buffing pad. Remember, easy does it.

6. If exercise causes your red face to redden even more, keep a cool towel nearby to help bring your facial temperature down.

7. Less is more when it comes to caring for sensitive skin. Avoid fragranced formulas, toners, alcohol-based formulas, and glycolic acids. Also avoid hot showers, steam rooms, and saunas to minimize facial flushing.

8. If you have concerns that your skin may be reactive or sensitive to ingredients, apply any new product in a small area on the jaw line before introducing them on your face. We suggest this ‘patch test’ for three days three times a day:

  • Apply a small amount of the product for 30 seconds then rinse it off.
  • Apply each product on a separate area and re-apply the products over themselves.
  • Watch for a product reaction – redness, dryness, irritation, or swelling.
  • When you re-introduce the SOOTHE Regimen, do not use any products that irritate your skin.

9. SOOTHE Gentle Cream Wash doubles as a calming shaving lotion to help reduce razor burn and irritation, and SOOTHE Sensitive Skin Treatment is an excellent aftershave treatment for men with sensitive skin.

10. SOOTHE Sensitive Skin Treatment may be used as a moisturizer after Step 3 of the UNBLEMISH or REVERSE Regimens.

Ashley and Tracy are both independent consultants with Rodan and Fields Dermatologists and happy to help you start your journey to the best skin of your life. Ashley in fact, personally uses Soothe and says it is the best her skin has ever felt, after trying numerous products over the years. Sensitive skin is tricky, but the Doctors are brilliant and they developed the Soothe Solution.

All Rodan and Fields products are packaged for a 60-day supply and there is a full money back promise if you are not satisfied. Feel free to send us an email and we can set up a time to talk to offer you a free skin care consultation.

Pumpkin Spice Protein Smoothie

Many of us are guilty of an occasional Starbucks pick-me-up, especially after a grueling workout or a long day at work. During the fall season, Pumpkin Spice Lattes are a huge hit, but can pack a lot of unnecessary calories. Instead, opt for a healthy Pumpkin Spice Protein Smoothie post-workout instead.

Print this recipe, cut along the dotted line and add to your recipe box.

Pumpkin Spice Protein Smoothie



Crisp and Cool Fall Outdoor Workout

Crisp and Cool Fall Outdoor WorkoutAutumn brings colder weather and with colder weather comes the inclination for “hibernation.” Don’t let a change in the seasons get you in a slump. Now that the weather has cooled off, a great outdoor workout is the perfect way to get those endorphins pumping and burn some extra calories! Try to incorporate the full-body workout below into your exercise plan this month.

Perform all reps and circuits in each round before moving to the active recovery phase.

Warm up: A 5-minute brisk walk or jog.

Round 1 (perform circuit 3 times):
10 pushups
10 bodyweight squats
10 static lunges

Recovery: March in place for 1 minute

Round 2 (perform circuit 3 times):
10 burpees
10 squat jumps
10 jumping lunges

Recovery: March in place for 1 minute

Round 3 (perform circuit 2 times):
20 bicycle crunches
20 high knees
20 mountain climbers

Recovery: March in place for 1 minute

Cool Down: A 5-minute walk or jog

To bump up the intensity, try replacing marching with jumping jacks for the recovery phases. If the workout is still too easy, try doing Rounds 1-3 up to four times before cooling down. Always practice good form first!

Now what are you waiting for? Go get your sweat on!



How to Reverse Sun Damage

Carafe of Clean and Dirty WaterI hope you enjoy Part 2 in this 7-part series on How to Have Younger Looking Skin. Last month I actually threw in a bonus session that zeroed in on how you can truly reverse wrinkles while you sleep. I unveiled the newest Rodan and Fields product on the market that acts like an injection, without an injection! It is incredible and amazing!! If you missed it, click here to read about it. The product is much cheaper than going to a doctor or a spa for an injection, less invasive, not painful at all, and can be done at home. It is delivered through brand new technology that no other company has and can only be purchased through the skin care company, Rodan and Fields. Remember, we are both consultants, so you can contact us anytime for more information, questions or for ordering information. You can email Ashley or myself.

This month’s topic discusses how to reverse sun damage. The information shared here is straight from the dermatologists, Drs. Rodan and Fields. If you are not familiar with their name, they are the doctors who made Proactiv almost 20 years ago, and they are now tackling everyday skin concerns beyond acne that can be treated at home. The doctors say it’s not just what you see, but what you don’t see that effects how your complexion looks. If you sit under a UV light, the sun damage that is hiding below the surface can be seen. Exposure to the sun and the environment causes damage and leaves uneven skin tone, dark marks, darker freckles, and makes skin appear less radiant and luminous.

Several examples of light not being able to be reflected is water. Picture a very muddy lake with many particles floating under the surface where you cannot see the bottom. In contrast, picture clear water and how radiant it is to the eye. Or you could picture a tarnished silver tray vs. a bright, shiny, polished tray. The doctors state that “exposure to the sun and the environment can leave you with less-than-youthful skin but you can erase the appearance of premature aging, including brown spots, dullness and discoloration,” by using REVERSE to reverse the damage, or “clean the slate.”

The doctors have actually done a YouTube video using apples to demonstrate the phenomena that happens and the solution for the problem.

How do you know if you need to use REVERSE or not? Use our Solution Tool from our website to see what the Doctors would recommend for you.



Supercharge Your Body, One Superfood at a Time

So what is a superfood, you ask? No, it won’t turn you into a superhero… but it will give you plenty of important nutrients, fiber, and antioxidants that have a range of health benefits! It’s important to make sure you are getting all the micronutrients you need through eating fruits and vegetables, especially in the fall when cold and flu run rampant. Consuming superfoods daily is an excellent way to improve your health and immunity. Below is a chart that describes some of the most popular superfoods in detail:




Hawaiian Acai Rainbow Bowl

This is a fantastic recipe that combines the antioxidant properties of acai puree with fresh fruit, crunchy granola, and a dash of sweet honey. This is a traditional breakfast or snack served in Hawaii, typically made from scratch with local ingredients. This was one of my favorite dishes that I tried in Hawaii, and I welcome you to try your own creation! This recipe can be modified however you would like, depending on your preferences.

Note: Using frozen fruit in the acai purée helps to achieve a thick consistency, but avoid adding ice as it can water down the flavors. For the topping, fresh fruit works best, but frozen and thawed can also work in a pinch.

Print this recipe, cut along the dotted line and add to your recipe box.

Tropical Breakfast Smoothie
Nutrients per serving (1 bowl):

Calories: 327
Total Fat: 9 g
Sat. Fat: 2 g
Carbs: 63 g
Fiber: 11 g
Sugars: 37 g
Protein: 4 g
Sodium: 106 mg
Cholesterol: 0 mg



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