When we think of spring cleaning, we are usually thinking of our closets, our house, our windows, maybe hosing down the pollen on our porch.
But when you think about your face, it really takes a beating from pollution, make up, sweat, daily grime so we really should clean our face on a daily basis.
You would think most people do clean their face on a daily basis, but you would be surprised at how many people skip this from time to time.
When our face is left with grime, dirt, sweat, make up and oil, it causes the production of free radicals and oxidative stress, the same things we talk about from a nutrition point of view that happens on the inside of our bodies. Oxidative stress, both inside and outside, causes breakdown and aging.
The good news, is we have plenty of scientific information available now that we can all implement to stop and slow down the aging process, both inside and outside.
If you think you can drink your face clean, because some people believe all you have to do is drink a lot of water, think again.
Drinking the right amounts of water is an excellent idea, but over hydrating is actually not good for your body or your skin. To properly clean your face, you need to use the right face wash for your skin condition.
If you have super sensitive skin, you have to be careful to not use anything that is going to irritate it more or disrupt the pH of your skin. If you have acne, you want to use a wash that will help cleanse and purify pores and help
diminish redness. If you would like to address the signs of aging and have firmer, smoother looking skin, a kaolin based mask will help you achieve these results.
By daily cleansing your face, and not just doing a seasonal overhaul, you will see and feel long lasting results. Contact us to learn more about skin care products and determine what is right for your skin type.
On the go, but looking for a healthy, gluten free meal that the whole family will love? Try this family friendly recipe for Crock Pot Chicken Taco Chili.
This recipe for Crock Pot Chicken Taco Chill is also freezer-friendly! Let us know if you give it a try.
The best supplement or shake to lose weight is———–drumroll…………. NONE OF THEM! Put your wallet away and don’t fall for the sales pitch. There is no “best supplement” or “shake” to lose weight.
Honestly, I have been a dietitian for 33 years now, and part of why I was attracted to the field of nutrition when I was in college was the insane amount of misinformation that lead so many people astray…..including ME!!! Yes, I was led astray too!
I was the typical college freshman, I had packed on about an extra 10 pounds before I even arrived at college and then I packed on, not the freshman 10, the freshman 15! I am 5’4 and a small frame and an extra 25 pounds definitely showed up on my body. So then I started all kinds of crazy diets, and would lose 2 pounds and then gain back 3 pounds. So I ultimately ended up with about an extra 35 pounds that I did not need. I went down this road, looking at all types of diet plans and shakes and powders, and it was all so confusing. But here is the rock bottom truth.
Food is necessary to nourish your body and food is packed full of a variety of macronutrients, (carbs, protein and fat) as well as micronutrients (vitamins and minerals), unique plant chemicals called phytonutrients, and plant foods provide fiber. Mother nature at is best! Food is health. Food is whole. Food is healing. Packaged powders are just that, packaged in a plant somewhere, processed, every time you consume it is the same thing, every time, no variation in the vitamins, minerals, carbs, protein, etc. While there is a huge food trend now towards eating clean, fresh, organic, straight from the farm, less processed types of food, the idea of opening little packages of powders is the completely opposite. Why are these weight loss shakes or powders so popular? I think it is because it takes your brain out of game as it is so easy to just grab a package and go. And granted, most of these are low calorie, so that is how it helps people to lose weigh. So the magic is not what is in the package, its what is not in the package! If one does choose XYZ brand, hopefully you will not live your life on packages. At some point, you still have to learn what to eat and how to eat, what is right for your body and your current health status, and that is where we come in! We believe in the power of food and that Mother Nature is brilliant!
“What is an electrolyte, anyway?”
Sports drinks and glorified water bottles are constantly advertising the “electrolytes” they contain. You may have asked yourself, “What the heck are these things anyway?” Yes, they’re important for hydration, but what other benefits do we get from them?
Scientifically speaking, electrolytes are salts that when dissolved in a liquid (such as water) become charged molecules, called ions. These ions conduct electricity and allow cells in the body to send signals to one another.
The human body is a complex “highway system” of nerves that send signals back and forth. Several neurological and bodily functions are dependent on these signals, including muscle and nerve function, fluid levels, and pH balance. An electrolyte imbalance can result in serious complications. For example, bicarbonate is a specific electrolyte that aids in heartbeat regulation. Insufficient levels of bicarbonate in the body could lead to irregular heartbeats, which may be fatal.
The different types of electrolytes include sodium, potassium, chloride, bicarbonate, calcium, sulfate, magnesium and phosphate.
Electrolyte balance in the body is delicate and can be easily changed by sweating, vomiting, excess alcohol consumption, or diarrhea. Most types of energy expenditure will cause the body to sweat, leading to a loss of electrolytes. This is why it is important to stay hydrated during exercise — to replenish electrolytes.
Eating a well-balanced diet with a variety of fruits and vegetables is an easy way to re-fuel the body’s electrolytes. People who exercise frequently should replenish their electrolytes by drinking sports drinks (such as Gatorade or PowerAde) that are fortified with sodium and potassium. When grocery shopping, look for vegetable and fruit juices that are “100 percent juice” to ensure that you are getting the best sources of nutrition and electrolytes.
Water is the most neglected nutrient in your diet, but one of the most vital. – Julia Child
Electrolyte food sources:
- Potassium – apricots, bananas, kiwi
- Magnesium – spinach, okra, butternut squash, almonds
- Calcium – yogurt, soybeans, cheese
- Sodium & chloride – salted crackers and nuts, baked potato chips
- Phosphate – salmon, pork, brazil nuts, beans, lentils
All-important chemical reactions in the body require electrolytes. Keep your body well-hydrated with a well-balanced diet to maintain a healthy electrolyte balance!
Protein bars are a common choice among athletes and gym fanatics for on-the-go nutrition but do they give you energy??????
It is believed (and marketed) that these protein-packed bars are ideal for a quick energy source and will help fuel an athlete’s performance. Is this true?
Let’s break down the nutritional science behind the protein promotion:
Protein is an important nutrient required by the human body. Athletes, body builders, and gym rats are the crowds that typically consume higher amounts of protein due to strenuous activities including strength training and weight lifting.
The average individual should consume approximately 0.8 grams of protein for every kilogram of their body weight; this recommendation has been set forth by nutrition professionals and is considered a standard for the Recommended Dietary Allowances. This amount of protein is supposed to keep the average adult healthy.
“A negative nitrogen balance indicates that muscle is
being broken down and used for energy” (Today’s Dietitian).
However, athletes have an increased need for protein. The general rule for protein intake for active individuals is 1.3-1.8 grams protein for every kilogram of body weight. To make this easier, we can just say the maximum needed is about 1 gram per pound, so a for a 180 pound man, it would be 180 grams.
What do these numbers mean with regard to protein bars? When browsing the aisles for the perfect packaged protein bar, you will find that a lot of these items contain anywhere from 30-60 grams of protein per bar.
If a 60g protein bar was consumed by the 180 lb man, it would be about one third of his daily protein requirement.
Listed below are some additional protein bar facts:
- They are often marketed as a weight loss food or meal replacement
- Some bars are very high in calories and simple, processed sugars
- They may contain hydrogenated vegetable oils (trans fats)
- They often times do not contain very much fiber
So the question remains, do protein bars give you energy? Simple answer: Yes and no! Yes, because it is a macronutrient and provides 4 kcal of energy per gram of protein. However, no, in the sense that protein is not quickly broken down into immediate energy and shouldn’t e favored over carbohydrates for fast-acting energy. Carbohydrates are digested quicker. It is ideal to eat small, carb-rich meals for quick energy before hard exercise. If you are going to do easy exercise, a walk around the block, eating a protein bar will be just fine. If you are going to to do a 2 hour boot campy type of class or go to a 2-3 hour hard practice with you team, protein bars are not your answer to give you energy.
Easy-to-digest carbohydrates should be consumed at least 30 minutes before a workout to maximize energy levels.
Proteins are used primarily for building and repairing muscle so it would work out better to eat a protein bar post-workout. So remember, quick energy is given by consuming carbohydrates, not protein.