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The Best Diet To Clear Your Acne, For Good!

By: Tuesday, March 5, 2013 Diet and Foods, Exercise, Healthy Beauty, Healthy Cooking, Healthy Eating, Healthy Home, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Recipes, Wellness , , , , Permalink 0

By: Stephanie Heino

The Best Diet To Clear Your Acne, For Good! 9 | The Organic Beauty BlogTrust me when I say that you can get rid of that acne if you just put some effort into it! Just in the same way that certain foods can ruin your figure, some foods will ruin your skin, and adopting a healthy skin diet can make all the difference in the world. What’s on your plate really dictates how healthy your skin is, how young you look (see our guide to younger looking skin), and whether or not you have acne. Sure genetics and other lifestyle and environmental factors play a big part, but it would be hard to find any nutritionist or dermatologist that wouldn’t consider food a major deciding factor in whether you have healthy-looking skin or not.

Basically, whether you like it or not, what you feed your body really determines whether you have healthy skin or “problem” skin, so it’s time to start watching what goes into your body, and as an added bonus, it will help you fit into your skinny jeans (score!). There are a number of foods for clear skin that can help to keep your face looking nice and clean, and it is all about what I call “clean” eating. This concept, along with the other tips in this article, have helped me clear up all of my acne (amazing!). Read on for a brief overview of some of the best (and worst) foods and other lifestyle changes that you can eat and do to help keep your skin clear and beautiful, and get rid of that acne once and for all!

There really are some foods than can aggravate acne, and here are the big ones to avoid:

High Glycemic Index Foods. The Glycemic index is a ranking of carbs (from 0 to 100) based on how much they raise blood sugar levels when we eat them. Foods with values below 55 are considered “low-GI,” while those above 70 are considered “high-GI”. High GI foods (like doughnuts, white pasta, or white bread) spike blood sugar levels because the body digests them very quickly. This can increase acne flare-ups because spiked insulin levels increase the body’s inflammatory reactions, which can lead to acne inflammation.

The Best Diet To Clear Your Acne, For Good! 2 | The Organic Beauty BlogGreasy Foods. While eating certain foods can affect our skin from the inside out, greasy food causes problems from the second it reaches your mouth. French fries and a cheese burger can create acne when the grease from that meal touches our skin (disgusting!), which results in pimples all over.

Refined Sugars, Dairy, Chocolate, Fast Food. While some people may get acne flare-ups from eating dairy, refined sugars, and even chocolate, there is no real evidence it really is the cause of acne (but it sure does make it worse!). Dairy is still on the radar because milk and whey protein-based products raise levels of insulin. Fast food, because of high sugar levels and fat content, could contribute to unhealthy skin, but there’s not a lot of research to prove its link to acne, yet. Cacao itself is not something that makes skin problems worse; the culprit in chocolate is simply the milk protein and sugar in it.

Now that we know what foods we should steer clear of, what foods should we eat for clear skin? We all know that protein- and veggie-packed diets are good for us, but there some diets that can actually help maintain clear skin. I don’t like to say diets, because it is actually more of a lifestyle. Studies have found that the Mediterranean diet (mostly fruits, vegetables, whole grains, fish, beans, nuts and olive oil) can protect against acne, as can thee Paleo diet (which we are definitely not big supporters of). But you don’t have to follow a diet with a fancy name to get rid of your acne. Simply adopting an overall clean way of eating will take you a long way when it comes to getting clean skin.

The Best Diet To Clear Your Acne, For Good! 3 | The Organic Beauty BlogVitamin A. Foods like carrots and spinach are a good source of vitamin A, which prevents the overproduction of cells in the skin’s outer layer (read: there are fewer dead cells hanging around to clog pores). If you are not a fan of spinach or carrots (how can you not be?), try other vitamin A stars like pumpkin, sweet potatoes, dark leafy greens, and cantaloupe which all contain beta-carotene, the type of vitamin A produced by plants.

Omega-3 Fatty Acids. Foods rich in essential omega-3 fatty acids, like salmon, walnuts, and flax seed may help keep inflammation under control (all nuts and seeds are great!). Because that is really what acne is – inflammation — which will show up as red, painful bumps on our skin. In addition to helping to prevent acne and providing a generally healthy, clear appearance for the skin, these essential fatty acids are amino acids that can help to prevent a wide range of different diseases and conditions as well. They have also been linked to long-term cardiovascular health, making them a great choice for any diet. Salmon is another great source of omega 3 fatty acids. It is a good source of protein and is low in unhealthy fats and sodium, making it a smart alternative to other types of meat.

Vitamin D & E. Foods containing lots of vitamin E, like pine nuts and sunflower seeds, play an important role in preventing acne development. Many studies have found that levels of vitamin E were significantly lower in patients with acne. Dark green vegetables are a great example of vitamin E, and they are also rich in antioxidants. Dark green vegetables are often times full of vitamin D as well, which help to provide your body with a necessary component of skin cell production making it an essential vitamin that helps heal acne-scarred skin. Without sufficient quantities of vitamin E and vitamin D in your system, your skin may begin to take on a pale or unhealthy appearance. Some of the best vegetables for these nutrients include broccoli, cauliflower, kale, spinach, and soybeans.

Vitamin C. Citrus fruits are one of the strongest sources of vitamin C. Vitamin C is usually best known as an important component of the immune system, and it helps to boost your body’s natural defenses against common diseases and viruses. However, vitamin C is also essential for the adequate production of collagen, a staple ingredient in the production of healthy new skin cells throughout your body.

Zinc. Zinc deficiency is associated with a variety of skin problems, including acne. Kicking back oysters and munching on dark chocolate can provide a healthy dose of zinc.

Vitamin B5. Vitamin B5 (and other B vitamins) promotes, among other things, healthy skin and hair. In one small study, a large dose of vitamin B5 supplements cured cases of acne. Why, you ask? Vitamin B5 has been shown to decrease oil production on skin and reduces the size of pores.

Selenium. Whole grains (like yummy quinoa and brown rice) and aromatic vegetables (like onion and garlic) are rich in selenium, which helps preserve skin’s elasticity. But that’s not all — selenium can also reduce inflammatory damage to the skin. A small study found that taking selenium supplements improved the skin of patients with severe acne.

Water and High Fiber Foods. Sipping H2O and consuming high fiber foods like fruits, beans, and vegetables, can help the body flush out toxins, which are culprits leading to inflammation and clogged pores. Constipation has also been linked to skin conditions like acne. A high fiber diet with adequate hydration will help keep things moving smoothly through your body.

The Best Diet To Clear Your Acne, For Good! | The Organic Beauty BlogAntioxidants. Different kinds of berries all contain antioxidants of different kinds and in different proportions. Berries, such as blueberries, cranberries, and strawberries, are all high in beneficial nutrients of these types. Antioxidants not only help to reduce your risk of cancer and provide general immune system health, but they are also very beneficial at helping to keep the skin clear and free of oil and grease by keeping your cells healthy too.

Here are 8 tips you could benefit from when fighting your acne:

1. Keep your face clean. Whether or not you have acne, it’s important to wash your face daily to remove impurities, dead skin cells, and excess oil from the skin surface. Use warm, not hot, water and a mild facial cleanser or the oil face washing method. Using a harsh soap (like deodorant body soap) can injure the already inflamed skin and cause more irritation. Avoid scrubbing your skin harshly with a washcloth or exfoliating glove. Gently wash it with your clean hands or a very soft cloth. Always rinse well, and then dry your face with a clean towel. (Toss the towel in the laundry hamper, as dirty towels spread bacteria.)

The Best Diet To Clear Your Acne, For Good! 6 | The Organic Beauty Blog2. Use makeup sparingly. During a breakout, try to avoid wearing foundation, powder, or blush. If you do wear makeup, wash it off at the end of the day. Always select natural cosmetics without added dyes and chemicals (Yuck!). Make sure you read the ingredients list on the product label before buying! Make sure to wash your makeup brushes at least once a week, as there are huge amounts of bacteria living in your brushes. Also make sure to change your bed sheets often to get rid of bacteria, but check your laundry detergent for any irritating ingredients.

3. Watch what you put on your hair. Always go for natural beauty products when buying skin and hair care products. Avoid using fragrances, oils, and harsh chemicals! These ingredients can drip on the face, blocking the skin pores and irritating the skin. Stick to a gentle shampoo and conditioner. Oily hair can add to the oil on your face, so wash your hair often, especially during a pimple outbreak. If your hair is long, keep it pulled off your face as much as you can.

4. Keep your hands off your face. Avoid touching your face or propping your cheek or chin on your hands. Not only can you spread bacteria, you can also irritate the already inflamed facial skin. Never pick or pop pimples with your fingers, as it can result in infection and scarring.

5. Stay out of the sun. The sun’s ultraviolet rays can increase inflammation and redness. Further, some oral and topical acne medications may increase the skin’s sensitivity to sunlight. Whether you have pimples or not, always apply a natural sunscreen with SPF 15 or higher at least 20 minutes before sun exposure. Look for a sunscreen that does not create new outbreaks (Non-acnegenic products!). Again, always read the ingredients on the product label to make sure you use natural beauty products!

6. Exercise daily. Regular exercise is good for your mind and your body, including your skin — the body’s largest organ. Working out reduces anxiety and boosts blood flow throughout the body. When you exercise, avoid wearing clothing or using exercise equipment that rubs on the skin and may cause irritation. Also, avoid wearing hats, goggles, or helmets that cause you to sweat excessively, as this can irritate the skin and increase bacteria. Always shower or bathe right after exercise.

The Best Diet To Clear Your Acne, For Good! 7 | The Organic Beauty Blog7. Chill! Experts believe that our emotional state is related to all aspects of health, including skin function. Some studies link stress with the severity of pimples or acne (Check out this great Acne Face Map to see what you can do about each area!). Take time to understand your stress reactions. Also, try to figure out what’s causing you to feel stressed. Find effective ways to deal with stress before it builds up and causes a breakout by doing yoga, meditation, reading, etc. While pimples are normal during your teen years, it is important to learn some daily self-care steps to manage skin problems before they get more serious.

8. Be positive! Believe it or not, but you attitude and mood can have a major impact on how your skin is looking! By keeping a positive attitude, worrying less and generally being happy will make a huge difference in how your skin looks!

If in doubt, schedule a free consultation with Holistic Health Counselor Natasha Uspensky to learn how to decrease the stress in your life and get that acne under control!

7 Fertility-Boosting Foods (And 2 Baby-Busting Foods!)

By: Thursday, February 28, 2013 Diet and Foods, Exercise, Healthy Baby, Healthy Cooking, Healthy Eating, Healthy Home, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Wellness , , , , Permalink 0

By: Stephanie Heino
7 Fertility-Boosting Foods (And 2 Baby-Busting Foods!) | The Organic Beauty Blog

You probably know that eating a nutritious diet and living a healthy lifestyle (which includes exercising, keeping your weight under control, and cutting back on caffeine and alcohol, among other things) is a great way enhance the chance of conceiving and prepare your body for pregnancy. And if you’re already taking those steps, you are on the right path. What you may not know, however, is that researchers have found that beyond eating a generally healthy diet, there are some foods (fertility foods) that may be particularly helpful when trying to conceive. In addition to that, there are some unhealthy foods that may be especially harmful when trying to conceive. So while there is no one food that will guarantee pregnancy, there are definitely some foods you should you dig into (they’re good for you, and that’s a good enough reason) and other foods you should ditch.

There’s no need to feel deprived when you’re trying to get pregnant though, it is actually quite the opposite. Check out these foods that taste great and can help keep your body in top baby-making condition!

1. Whole Grains. You don’t have to give up carbs, just choose the right ones and you are fine. Complex carbohydrates like whole grain breads, brown rice, stone-ground cornmeal, and oatmeal don’t affect blood sugar and insulin as dramatically as refined carbohydrates (white bread, white rice, bleached flour, etc). And anything that’s good for insulin function is good for fertility.

2. Plant Protein. Protein from plant sources like beans, peas, and nuts have been associated with increased fertility, as opposed to protein from meat and poultry. Beans are also high in iron, another fertility-helper. There is no need to become 100% vegetarian while trying to have a baby, but do try to eat mostly seafood if eating protein from animals.

7 Fertility-Boosting Foods (And 2 Baby-Busting Foods!) 8 | The Organic Beauty Blog3. Fresh Fruits and Vegetables. It is possible to explain how healthy and important fresh produce is for fertility? There are just so many reasons! First of all, it’s full of antioxidants, which promote general and reproductive health. Plus many fruits and vegetables like oranges and citrus fruits, strawberries and, green leafy vegetables are very high in folate (water-soluble B vitamin) which is an important nutrient to load up on before pregnancy to prevent birth defects.

4. The “Healthy” Fats: Monounsaturated, Polyunsatured, Omega-3 Fatty Acids.
Always remember this: Say no to trans fats and saturated fats and yes to monounsaturated and polyunsaturated fats, and omega-3 fatty acids. That is the rule of thumb when it comes to health! These fats reduce inflammation and insulin sensitivity. You’ll find them in avocados, nuts, sesame and pumpkin seeds, sardines, and salmon.

You can combine these foods in all sorts of ways to magnify the fertility-boosting impact of any meal or snack. Instead of a plain salmon sushi roll, order the one with avocado; add almond butter to your morning smoothie or switch to brown rice. It doesn’t have to be hard, those small changes will be very fertility-boosting!

5. Wild yams. Some experts think that this yummy Thanksgiving staple contains a substance that may help stimulate ovulation (amazing!). In fact, populations that eat a lot of wild yams have a high rate of twins. When it comes to fertility foods, this one may have double the effect!

6. Berries. Blueberries and raspberries are particularly packed with antioxidants, which help prevent damage and aging to your body’s cells, and this includes cells in your reproductive system–meaning your eggs. So a diet that’s rich in berries may help keep your eggs healthy and increase their shelf life.

7 Fertility-Boosting Foods (And 2 Baby-Busting Foods!) 3 | The Organic Beauty Blog7. Oysters. The oyster is famous for being an aphrodisiac because it contains zinc, which is crucial for conception. Zinc deficiency can disrupt the menstrual cycle, as well as iron, and slow the production of good-quality eggs, but if you are not sure if you get enough through your diet you can get zinc from a good prenatal vitamin.

And the foods you should ditch:

1. High-mercury fish. Mercury has been linked with infertility. It’s also known to be harmful to the development of your baby, so you’ll want to avoid eating any high-mercury fish while trying to conceive, especially swordfish, king mackerel, tilefish, tuna steak, and shark.

2. Trans fats. Researchers have found that the more trans fats in a woman’s diet, the greater the risk is to develop ovulatory infertility. Trans fats (also called hydrogenated or partially hydrogenated oils, check the labels!) are found in processed and fried foods (packaged snacks and doughnuts, and millions of other items!). So read nutrition labels carefully to avoid trans fats, and stick to polyunsaturated fats (in fatty fish, walnuts, and sunflower seeds) and monounsaturated fats (such as olive oil).

Other natural ways to improve your fertility include:

1. Tracking Fertility. There are a number of natural family planning methods that can also help you to become pregnant. Keeping track of your cervical mucus, and using the Fertility Awareness Method will help you to become more aware of your body’s natural cycle (Try the cervical mucus method). Try keeping a fertility chart – this will raise your fertility awareness, allowing you to know exactly when you are actually ovulating (Many couples have difficulty getting pregnant because they are having intercourse at times when the woman isn’t ovulating. It is important to have sexual intercourse just before an egg is released, in order to maximize your chances of becoming pregnant!). You may also want to look into purchasing a fertility monitor, which can help you keep track of your conception calendar and dates. Good investment for you who want a little one! There are also lots of free tracking apps, like FemCal that track your fertility signs and let you know your peak times for conception b

2. Sexual Positions. If you are having difficulty becoming pregnant, you and your partner may want to experiment with different conception positions during intercourse. In order to become pregnant, your partner must deposit his sperm as close as possible to your cervix. Certain positions will allow this to happen more easily. Avoid having sex while standing, sitting, or with you on top, as this can cause semen to leak out of your body. Instead, try the missionary position, which allows for deeper penetration. Rear entry intercourse is also effective, as it allows your partner to deposit semen closer to your cervix. To keep any extra semen from leaking out of you, try elevating your hips for fifteen minutes or so after your have sex.

7 Fertility-Boosting Foods (And 2 Baby-Busting Foods!) 9 | The Organic Beauty Blog3. Herbs. If you are having difficulty becoming pregnant you and your partner may want to look to herbs for fertility (Very effective!). Herbs have been used to promote fertility for thousands of years and can be considered to be a form of natural fertility medication. Because herbs can be very potent, it is important to speak with a registered naturopath, herbalist, or holistic practitioner before taking any herbal supplements.

– Vitex (Chasteberry): This herb works to increase fertility by stimulating the pituitary gland. This is the gland responsible for producing sex hormones like estrogen, progesterone, and testosterone. Chasteberry should help fertility by balancing the sex hormones. It is great for women with irregular cycles, a short luteal phase, or PMS.

– Dong Quai: Dong Quai is a Chinese fertility herb, long-used to solve menstrual difficulties. It also helps to balance estrogen levels in the body and improve chances of implantation.

– Maca Root: Maca has been used as a fertility supplement for thousands of years! Maca contains over thirty different minerals and over sixty different phytonutrients. While Maca itself does not contain hormones, it can help to affect hormones in both men and women, making it a valuable supplement. Maca supports the balance of hormones in the body and also supports the thyroid, and normal sexual function. Maca is also able to increase stamina, energy and mental clarity, making it a very valuable supplement indeed. It has been shown to help with a lot of the essential body processes that are necessary for fertility, such as supporting the function of the pituitary gland and other vital body processes.

– Red Raspberry Leaf: Red Raspberry Leaf Tea has become one of the most popular herbal “fertility teas” that women are using to help them conceive. The red raspberry leaf is the green leaf that is found on the raspberry plant. It has been used for thousands of years, starting long ago with the ancient Greeks and Romans to cure various sicknesses and ailments. These days, it is a popular herbal treatment for fertility and can help with various problems throughout pregnancy since it prepares your uterus, as well as boosting overall nutritional intake since the leaves are high in carotenoids, citric acid, tannins, vitamin A, B complex, C, and E. They also have an easily assimilated form of iron, calcium, phosphorus, potassium and silica.

4. Exercise. This one seems to work on every single condition, but yes people, moderate exercise can also be a good natural fertility treatment. When combined with a balanced and nutritious diet mentioned above, exercise can help you to maintain a healthy body weight. Excess body fat can increase the amount of estrogen in your body, throwing the female fertility cycle out of balance. Exercise helps to burn off this excess body fat, allowing hormone levels to return to normal. It is best not to overdo exercise since over exercising can actually impair fertility. Try low impact aerobic workouts like walking, swimming, cycling, pilates and yoga (Check out the amazing benefits of yoga for women’s fertility here!) Balance within is everything!

Good luck! If you need any help getting that right balance in life, don’t hesitate to schedule your free consultation with holistic health counselor Natasha Uspensky!

The Last (and Best) Diet You’ll Ever Need

By: Wednesday, February 27, 2013 Diet and Foods, Healthy Cooking, Healthy Eating, Organic Beauty , , , , Permalink 0

By: Natasha Uspensky, CHHC

The Last (and Best) Diet You’ll Ever Need | The Organic Beauty BlogThe traditional Ayurvedic approach to eating emphasizes when you eat as well as what you eat, and it is literally the best and healthiest key to permanent weight loss, lifelong weight management, and optimum health and digestion.  It points to the body’s ideal time for consuming the biggest meal of the day.. and it’s certainly not when most Americans think it is.

Our bodies are designed to consume the majority of the day’s calories before 3pm, when digestion is the strongest.  This means a balanced breakfast that is nourishing and filling enough to get you through to lunch without feeling hungry (and without needing that mid-morning cup of coffee or snack!).  Our bodies function best when lunch is the biggest meal of the day.  Midday is when our digestion and metabolism are the strongest, and our system is in need of nourishment and healthy calories.  So guess what?  That soup or salad just aren’t going to cut it.  Your typical light lunch is what’s responsible for your late afternoon energy crash, your high hunger levels in the evening, and your struggles with weight!  Making your lunch healthy and dinner-sized is the biggest secret for longterm weight loss, and the end to dieting forever.  This big lunch keeps you full and energized throughout the day, and keeps you from overeating in the evening, which is when calories eaten go directly to your problem areas and contribute to weight gain.  Dinner, or better yet “supper” (sharing the root of “supplemental” or “soup-like”), should be the lightest meal of the day.  Soup is the absolute ideal supper, although a salad is also great.

This way of eating certainly has history and culture on it’s side, being the traditional way of eating for many Eastern cultures, and even much of Western Europe, before eating habits and work cultures were Americanized.  But now, there is also cold, hard scientific evidence supporting it!  A new study recently published in the International Journal of Obesity proves once and for all that eating your main meal of the day in the evening contributes to weight gain.  In the study, a group of 420 overweight men and women were evaluated over five months.  During that time, half the group ate their biggest meal of the day before 3pm, while the other half ate it after 3pm.  Both groups had the same amount of exercise, ate the same amount of calories throughout the day, and got the same amount of sleep throughout the study.  Over the course of the 5 month study, the early eating group lost an average of 22 pounds, while the late eating group lost only 17 pounds.

Further supporting this evidence is a study from the University of Alabama last year, showing that eating higher fat meals in the first half of the day, and a lighter low-fat meal in the second half of the day (see The Key to Sustained Weight Loss) support longterm weight loss.  So here’s how to eat:

  • Eat three meals a day, and don’t snack.
  • Make lunch the biggest meal of the day.
  • Make breakfast big enough to get to lunch without feeling hungry.
  • Make dinner light and “supplementary.”

Even if you change nothing else about your diet, just this shift alone will give you some results!  But of course, for this to be the last and best diet you’ll ever need, you’ll want to make some changes to what you’re eating as well.

  • Eat less meat and dairy, and more low-mercury fish and healthy plant-based fats like nuts, seeds, avocados, and healthy oils.
  • Eat more vegetables!!!  Better yet, eat mostly vegetables!  They are nature’s perfect foods.
  • Eat less processed grains and flours, and more whole grains like brown rice, quinoa, millet and oats.
  • Eat less sugar.  If you need a little sweetness, get it from fruit and healthy sweeteners like stevia or raw honey, all in moderation.

Doesn’t sound so hard, does it?

Want some healthy meal ideas?  Check out What Do I Eat? Healthy Eating is Easier Than You Think!, and our Healthy Recipes database.

Reference:
Garalualet M. International Journal of Obesity, Jan 2013.
Bray M. International Journal of Obesity, Mar 2010

10 Weight-Loss Hormones You Should Know About!

By: Tuesday, February 26, 2013 Diet and Foods, Exercise, Healthy Eating, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Wellness , , , , Permalink 0

By: Stephanie Heino

10 Weight-Loss Hormones You Should Know About! | The Organic Beauty BlogIt might sound counterintuitive, but calorie counting is not everything when it comes to weight loss. It has been discovered that there is a hidden key to shedding pounds, and it’s got little to do with calories or willpower, ladies (although this still plays a big role, of course!). It is time to talk about your hormones, and the surprising effect they have on your weight. Whether it’s your period, menopause, stress or pregnancy, women have felt vulnerable to hormonal cravings and sluggish metabolisms for years. Now science is uncovering several links between female hormones, hunger, weight loss and fat metabolism. And in fact, evidence suggests that taking advantage of female hormones may help you to manage your weight, shape, and appetite. Hormones are the chief executives of the body, managing everything: our sex lives, our stress lives, our immune response. Research has implicated hormonal imbalance in everything from breast cancer to short-term memory loss — as well as what we eat, why we eat it, and what happens to the body once the food is in our body. Which means that when you picked up that oreo, you weren’t just having a weak moment, you were actually a slave to your internal managers – the hormones.

“The neurotransmitter serotonin, which affects mood and appetite, needs proper estrogen levels to be optimal. Low testosterone has been associated with a worsening of memory and mood, and more fat on your belly.” So it is very important to optimize hormone levels through daily exercise, balancing insulin, sleeping well, and lowering stress, in order to create balance within, let us educate you on the 10 most essential fat-loss hormones you should be familiar with:

Ghrelin. Ghrelin is your hunger enemy. It is produced in your stomach and, like many fat-loss hormones, works with your brain to signal that you are hungry. Reducing calories, in an effort to lose weight, causes an increase in ghrelin. Even after 12 months of a reduced-calorie diet, research shows that ghrelin levels stay elevated. In other words, your body never adapts to eating less and constantly sends the “I’m hungry” signal, which is why maintaining weight loss is often harder than losing it in the first place. Make sure to increase your exercise since it decreases ghrelin levels, making it a key component to fat loss and weight maintenance. Eat a diet rich in healthy fats like avocados, nuts, seeds, olive oil, coconut oil, and low-mercury fish to give your system the good calories it needs to stay full. Also, make sure to eat three meals a day (with dinner being the smallest and lunch the biggest), so keep your blood sugar stable, and ghrelin in its place!

Leptin. Leptin is a type of hormone called an adipokine that is released exclusively from fat cells. Leptin interacts with your brain to get your body to eat less and burn more calories. Its the hormone that tells your body it’s full. The more body fat you have, the more leptin your fat cells will release. However, too much body fat leads to too much leptin being released—a condition called leptin resistance. When this occurs, your brain becomes numb to leptin’s signal. To maximize leptin sensitivity, get adequate sleep and pack your diet full of antioxidant-rich berries and green and red vegetables. Losing weight also enhances leptin sensitivity and gives you some momentum, as the more weight you lose, the more effective leptin will become in your body.

10 Weight-Loss Hormones You Should Know About! 2 | The Organic Beauty BlogAdiponectin. Adiponectin is another adipokine, but unlike leptin, the leaner your body is the more adiponectin your fat cells will release. Adiponetin enhances your muscle’s ability to use carbohydrates for energy, boosts your metabolism, increases the rate at which your body breaks down fat, and curbs your appetite. You can maximize your adiponectin levels by moving more during the day (getting leaner) and replacing simple carbohydrates in your diet with complex carbs (whole grains and legumes) and monounsaturated fats (nuts, avocados, etc).

Insulin. Insulin plays a very important role in your body and is key for recovering from exercise, muscle building, and maintaining optimal blood sugar levels. However, when carbohydrate intakes are high and insulin is left to run wild in the body, it can inhibit the breakdown and burning of stored fat. Insulin and carbohydrates are very tightly linked. The more carbohydrates you eat, the more insulin will be released. To optimize insulin for fat loss, aim to get most of your carbohydrates from vegetables and some fruit. Limit processed grains, sugar and starches. Keep it to whole grains and have a little fruit if you need a sweet fix. “When insulin is secreted in higher amounts, you feel hungrier and you eat more. Willpower does not exist when insulin is high.”

Glucagon. Glucagon is a hormone that acts directly opposite to insulin. While insulin stores carbohydrates and builds fat, glucagon is responsible for breaking down stored carbohydrates and fats and releasing them so your body can use them for energy. Eating healthy proteins with meals is the best way to maximize glucagon release.

CCK. Short for Cholecystokinin, this hormone is released from the cells in your intestines whenever you eat protein or fat. But CCK doesn’t just stay in your gut. Instead, it communicates with your nervous system to flip the satiety switch while simultaneously working with your stomach to slow the rate of digestion. The end result is that you feel fuller longer. Take full advantage of CCK by making sure you have healthy protein and fats at every meal.

Epinephrine. Known as a fight or flight hormone, epinephrine drives the burning of fat and its release for energy in the body. Epinephrine can also aid in appetite suppression. Exercise is the best way to turn on epinephrine release in your body, interval training in particular cranks up epinephrine.

Growth Hormone. Considered to be the fountain of youth by many, growth hormone also helps with fat loss. Growth hormone interacts with fat cells and coaxes them to break down and burn stored fat for energy. Growth hormone can be increased through intense exercise like intervals or circuit training and sleep. To maximize the fat-burning effect of growth hormone, train hard and sleep well.

10 Weight-Loss Hormones You Should Know About! 3 | The Organic Beauty BlogCortisol. If you’re like many people, you’ve got a demanding job, a family who needs you, and a never-ending to-do list. No wonder you feel tired or depressed, anxious or irritable. Do you have insomnia, or a non-existing sex life? All are those are symptoms of chronic stress. Stress activates the fight-or-flight response, the body’s involuntary response to a threat that makes our hearts pound and our breath shorten. Chief among the hormones released during this response is the stress hormone cortisol that increases glucose in the blood so we have more energy to fight and deal “dangerous” situations. Cortisol automatically kicks up your appetite, prompting you not only to want to eat huge quantities but especially to want sweets and simple carbohydrates-foods that make insulin levels spike and then plummet, leaving you feeling hungrier than ever-and eating again. And this “stress fat” is also placed in the worst possible place – your belly. Lower your cortisol levels by exercising and doing yoga, sleeping well, meditating, keeping blood sugar stable with regular meals, and eliminating caffeine.

Thyroid Hormone. The most influential for weight loss is the thyroid hormone, which helps regulate metabolism, and insulin, which allocates sugar in the bloodstream. Every cell in the body depends upon thyroid hormones for regulation of their metabolism. To regulate these hormones it is important to follow all of the other tips above.

4 tips for regulating your hormones:

Eat Whole Foods
Think a diet high in fiber, complex carbs, and low-glycemic-index foods like whole grains and fiber-rich vegetables and fruit, as well as unsaturated fats, which will take longer to metabolize and help you stave off cravings.

Move
By exercising (even if you just walk, bicycle, run, do yoga, run after your kids at the playground) 40-60 minutes per day, five days a week, you can combat hormonal weight gain. Strength-training can also help with hormonal balance since it alters the cortisol level, helping you burn calories and fat. Even at rest, muscle burns calories, which fat doesn’t.

Check Your Stress
For most people, basic stress-relief measures, such as getting a massage or seeing a life coach, will lead to better hormonal balance. Or why not engage in some yoga? People who practice yoga three times a week tend to gain less weight according to a research.

Get Plenty of Sleep
According to a research in 2004, people that slept less had lower levels of leptin and higher levels of ghrelin. Other research has shown that just three days of sleep disruption increases insulin resistance in humans!

Raise Those Endorphins
We are all familiar with with eating to make ourselves feel better. To get that natural high, exercise is the way to go (but not the only way!) Let it be finding a new hobby that makes you happy, listening to music you love, dancing while no one is watching, taking a class and learning something new, laughing, and making love, often. I assure you that all these steps may lead you toward feeling more whole as a person, while also shedding those extra pounds on that beautiful body!

Take control of those hormones and lose that weight! If you need help, schedule a free consultation with holistic health and nutrition counselor Natasha Uspensky for guidance! You can do it!

Let Deepak and Oprah Teach You to Meditate!

By: Monday, February 25, 2013 Holistic Health, Lifestyle, Wellness , , , , Permalink 0

Let Deepak and Oprah Teach You to Meditate! | The Organic Beauty Blog

Meditation is one of the most powerful techniques you can employ to decrease stress and pain, manage anxiety and depression, increase longevity and optimum health.  Not only does it lower blood pressure and clear your head, but it can help with weight loss and motivation to exercise!

But starting to meditate can be really hard.  I’ve been working on it for years, and even I have trouble just sitting, focusing on my breath.  Luckily, there’s an easier way.  Guided meditations start you off with some thoughts, insights, or a mantra, and then lead you into a short solo meditation that is much more manageable and user-friendly for novices.  And who better to lead you down this healthy and enlightened path than everyone’s favorite gurus, Oprah and Deepak Chopra!

The 21 Day Meditation Challenge is an easy, effective, and really powerful way to start a regular meditation practice, and best of all, it’s free!  You just sign up online, and starting March 11th you’ll receive an email every morning with a short guided meditation to start your day with.  The theme for this particular challenge is Perfect Health, with inspirations, visualizations, and mantras geared toward helping you reach that perfect place of balance, well-being, and happiness that does indeed lead to optimum health.  Plus, the daily practice helps you build the habit of meditating, so you can continue your practice after the program is over.

The digital program includes:

  • Daily welcome from Oprah Winfrey
  • Daily guided meditations by Deepak Chopra
  • Inspirational messages, images, and centering thoughts
  • Sanskrit mantras and their meanings
  • Daily reflection questions with a private, online journal to save responses and additional notes
  • Mindful Moments – daily takeaways showing you how to incorporate daily lessons into your life right now

Now you have no more excuses about not being able to meditate or not having the time!  This easy to follow, 21 day challenge helps you to develop your practice with help from the experts.

Click here to sign up!

To Juice Or To Blend? That is the question…

By: Monday, February 25, 2013 Diet and Foods, Healthy Beauty, Healthy Cooking, Healthy Eating, Nutrition, Organic Beauty, Recipes, Wellness , , , , Permalink 0

By: Stephanie Heino

To Juice Or To Blend? That is the question… 3 | The Organic Beauty BlogLately, it seems juicing and blending are on every health fanatic’s lips, and we wanted to weigh in.  For a long time I was wondering what the actual difference was between blending and juicing foods, and I know that I am not alone so let us clear this confusion by listing the pro’s and con’s of each so you can see what fits you best. First of all, it’s important to note that just because it is a smoothie doesn’t mean it’s good for you. Buying pre-made smoothies in stores is probably not a good idea if you are looking for optimal health benefits. Often times they are loaded with sugar and preservatives to be kept fresh (a major no-no!).

Let’s start by defining juicing to clear the confusion. “Juicing is a process in which a machine, either through centrifugal force, grinding or mastication (chewing), extracts juice from its source. The juice will contain most of the nutrients, but not all of them, despite what ardent juicers claim. This process removes the insoluble fiber and some of the soluble fiber from the juice, which contains healthy colorful antioxidants. According to studies, juicing delivers 80% to 90% of the antioxidant potential of a veggie or fruit. Blending provides close to 100%.”

After extraction, it is best to consume the juice or blended foods within 10 to 15 minutes because antioxidants are activated and used as soon as air and liquid hit the food. There are some juicers that claim a vacuum extraction, however that doesn’t totally stop the loss of antioxidants.

Some also say juicing and blending gives the body more energy than solid food because the only nutrient that is quickly available for energy is sugar. Remember, with blended foods the sugar absorption is slower and steadier (which is a good thing), but even juice requires some form of digestion.

Benefits of Juicing

  • Very fast delivery of nutrients to the blood stream. Only a small amount of digestion is required.
  • Gives the digestive system a break. Primarily the stomach, pancreas and colon.
  • Because of the lack of fiber, a lot of plant juice can be consumed. You can effectively drink more, consuming more nutrients.
  • Helpful for people sensitive to fiber since there is no insoluble fiber content. Juice does have some soluble fiber, but only a small amount.
  • Provides 80% to 90% of the nutritional value of the food being juiced.

Negatives

  • Allows very fast delivery of sugars to the blood stream.
  • Removes most of the fiber and some antioxidants from the juice.
  • Not as filling or satisfying for most people.
  • More time consuming and more difficult to clean.
  • Good juicers are expensive.

To Juice Or To Blend? That is the question… | The Organic Beauty BlogMeanwhile, blending is a process in which the whole foods, along with some liquid, are put in a machine and blended to form a puree. You get everything the whole food has to offer: vitamins, minerals, enzymes, proteins, essential fatty acids, antioxidants and fiber.

Benefits of blending

  • Fast delivery of nutrients to the blood stream. Only a small amount of digestion is required.
  • Gives the digestive system a break. Primarily the stomach and pancreas.
  • Because the food is blended, it takes up less space than a full meal would. This allows for more nutrient intake at one time.
  • The natural fiber slows the release of sugars into the blood stream.
  • More nutrient availability due to the whole plant being consumed.
  • More filling due to the fiber.
  • Very fast to make a smoothie (or Blast) and clean up.
  • Blenders are less expensive than juicers.

Negatives

  • If someone is sensitive to fiber, it could make a person bloated and a little gassy.
  • You can’t consume as much liquid as you could juicing.
  • Some blenders can create too much heat if you let them blend too long. The heat will kill the naturally occurring enzymes. (This is not the case with NutriBullet, as it doesn’t heat to the point of destroying enzymes.)

In the body, nutrients work together and support health through their interaction. For example, when the pulpy white part of the orange is removed in the processing of orange juice, the flavonoids in the orange are lost. This loss of flavonoids is one of the many reasons for eating the orange in its whole food form. The skin on a apple contains other antioxidants that you are not going to get in the juice and skins of vegetables and fruits contain some of the highest concentrations of nutrients and juicing is not as efficient as the body at extracting those nutrients.

There’s a jungle of blenders and juicers out there, but here is a few great ones to help you chose the best one for you!

Nutribullet ($90-$120)

The praised blender has taken the health market by storm and it truly takes blending to a whole new level by enhancing the absorption of nutrients. It has been called the superfood nutrition extractor since this powerful blender is used to grind up all types of foods into drinks yet keeps all the nutrition. Not only can you use it to make health shakes and juices, but you can also make soups, dressings, desserts, flour, and peanut butter.  We’ve been using this amazing kitchen tool for almost a year and love it.  At under a hundred bucks, it’s an amazing value and is the easiest way to start making super healthy smoothies at home right away!  You get 4 convenient to-go smoothie cups that you can take with you anywhere. (Click to read our full review of the Nutribullet.)  Get it here!

Ninja Mega Kitchen System ($160-$220)

If you’re ready to take your blending up a notch, and want the option for higher capacity blending and food processing, this is the blender for you.  It has a super high powered motor, and is an all-around great blender, because of the combination of the patented Ninja technology and powerful pulsing action. It comes with two to-go sized blender cups (like the Nutribullet), a full-size blender, and a food processor, making it a truly indispensable kitchen tool. At less than half the cost of the Vitamix, this puppy does pretty much everything it’s big expensive brother can do, but at a much friendlier price point.  We recently upgraded to this blender and couldn’t be happier! (Click to read our full review of the Ninja.)  Get it here!

Vitamix ($330-$650)

This healthy kitchen favorite not only makes perfect smoothies, but Vitamix machines are also built to stand up to years of demanding use in commercial kitchens and decades of daily use in your home. Impressive!  It can liquify almost anything, making blended soups and smoothies a cinch.  The high powered motor also warms blended soups without cooking them, which is essential for raw foodies in the colder months!  Get it here for less!

Breville Juice Fountain Compact ($99-$139)

This juicer is one of the best! It collects all the pulp and extracts 8 oz of yummy, refreshing juice in less than 5 seconds. Amazing.  Plus it’s nice and compact, which makes it much more flexible a kitchen tool than many of the bulkier juicers out there.  An awesome value!  Get it here!

Check out these delicious blended soup recipes, perfect for a cold winter day!

Butternut Squash Soup

To Juice Or To Blend? That is the question… 4 | The Organic Beauty BlogButternut squash is delicious, and did you know they’re low in calories and fat and packed with vitamins A & C as well? This soup makes a fabulous, nourishing soup.

Ingredients:

  • 1 tsp olive oil
  • 1 cup chopped onion
  • 1 clove of garlic minced
  • 1 medium apple, peeled, cored, seeded and cut into chunks
  • 2½ lbs butternut squash, peeled, seeded and cut into chunks
  • 1 sweet potato, peeled and cut into chunks
  • 4 cups low sodium vegetable broth
  • 1 tsp curry powder
  • 1 tsp sea salt
  • 1 tsp pepper
  • ½ cup of coconut milk or soy milk
  • ½ cup of cashew puree
  • 1 cup cooked quinoa

Directions:

Sauté onions and apples in a stockpot with olive oil until tender, about 5 minutes. Add garlic and sauté for another minute. Add the rest of the ingredients, except coconut milk, cashews and quinoa. Cover pot and simmer for 30 minutes. Add batches of mixture to the blender, add coconut milk, cashews, and quinoa, and puree until smooth. Add a crispy green salad and you have a complete, healthy dinner!

Delicious Tomato Soup

To Juice Or To Blend? That is the question… 2 | The Organic Beauty BlogThis tomato soup recipe really gives you the nutrition your body needs thanks to the Nutribullet. It’s a great way to heat up on those cold winter days, and in addition to that it is so easy to make.

Ingredients:

  • 1 14.5 oz. can diced tomatoes
  • 1 14.5 oz. can Italian tomatoes
  • 3 cups vegetable broth
  • 1 onion chopped
  • 1 clove of minced garlic
  • 2 medium sweet potatoes, peeled and chopped
  • 1 cup brown rice or quinoa (cooked)
  • ¼ cup of cashews
  • ¼ cup coconut milk (optional)

 Directions:

1.      Place tomatoes, 1 cup of broth, onions, garlic and sweet potatoes in a pot.

2.      Bring to a boil.  Reduce heat and simmer for 30 minutes, until potatoes are fork soft.

3.      Remove from heat and allow to cool for about 10 minutes.

4.      Place cashews in blender and grind.  Add to soup.

5.      In small batches add soup and puree with extractor blade until smooth.

6.      Add brown rice or quinoa to soup and finish with coconut milk.

Happy blending everyone!

Don’t forget to check out our delicious Nutribullet smoothie recipes!

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March is Giveaway Month on The Organic Beauty!

By: Monday, February 25, 2013 Healthy Beauty, Lifestyle, Organic Beauty , , , , Permalink 0

The-Organic-Beauty-March-GiveawaysMarch is Giveaway Month on The Organic Beauty!

We’ll be reviewing tons of amazing products this month, with huge giveaways all month long for our amazing readers.  Enter to win amazing natural beauty products from Avitalin Skincare, Yes to Blueberries, and Sunny Girl Organics.

Keep checking back all month long for chances to win!

 

Tips For Younger Looking Skin

By: Tuesday, February 19, 2013 Diet and Foods, Exercise, Healthy Beauty, Healthy Eating, Holistic Health, Nutrition, Organic Beauty, Wellness , , , , Permalink 0

By: Stephanie Heino

Tips For Younger Looking Skin 3 | The Organic Beauty BlogForget the fountain of youth, and simply take a look on what goes into your grocery bag. This is a guide on how to increase the foods that you should consider your anti-aging staples. Fruits and vegetables high in flavonoids and carotenoids, two powerful plant-based antioxidants, are given since they will remove the free radicals from your skin and body that cause you to age prematurely. Overall, a well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. It doesn’t have to be so hard. Stop looking for expensive, unnatural products being advertised on TV promising you younger-looking skin by the morning. Instead load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach. Exercise and a healthy diet are the best (non-surgical) ways to keep you looking years younger. But certain foods possess qualities that will improve your skin, boost your energy, and even fight of disease.

Spinach. This leafy green is a true nutrient powerhouse, and it’s easy and tasty to use as the base of a salad, or even in your smoothies. Spinach is rich in lutein, which has been shown to have anti-aging properties.

Cinnamon. Research shows that cinnamon may decrease the post-meal insulin spike. And the more controlled the spike, the less likely you are to store body fat. Add 1/4 teaspoon of cinnamon in your smoothie for great taste, but also to help slim your waistline. And, it’s a powerful antioxidant too!

Sweet Potatoes. They do more than to fill out the table at Thanksgiving, ladies. Sweet potatoes contain lycopene, which protects your skin from UV damage. It also is loaded with vitamin C, which produces collagen for healthier skin.

Green Tea. It keeps showing up in many of my posts, but it is truly a miracle drink. Whether you drink it hot or cold, or use it as a refreshing base for soups or stews, green tea might help you look younger. In fact, Chinese researchers found that people who drank 3 cups of green tea per day slowed down the aging process. And the reason is that green tea might improve your DNA structure and slow the shorten of cells that results during aging. Great!

Tips For Younger Looking Skin 2 | The Organic Beauty BlogWatermelon. Tomatoes are rich in lycopene. Carrots are filled with beta-carotene. And watermelon is loaded with both vitamins, which help protect your skin and repair cells that are damaged by sunlight.

Hemp. Most people know that salmon is a strong source of omega-3s, but so is hemp. Hemp seeds and oils are a natural moisturized, which helps your skin retain moisture and counteract the effects of aging. Eat the seeds raw, or add the oil to your favorite smoothie.

Pistachios. These little green nuts are not only high in nutrition, but they also have a major benefit over other nuts since they come in shells. According to a study published in the journal Appetite, subjects consumed 41 percent fewer calories when in-shell nuts are offered compared to those already shelled. Those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

Blueberries. These colorful little berries are high in fiber, loaded with vitamins and minerals, and a great source of antioxidants that may help protect the brain and skin.

Tips For Younger Looking Skin | The Organic Beauty BlogOlive Oil. Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.

I also want to share 5 easy beauty steps you should follow in order to achieve younger looking skin:

1. Choosing the correct skin care products for your skin type is an essential part to younger looking skin. Either if you are having problem skin or not you should go for all natural skin care products since products that containing harmful ingredients can increase your chance of premature ageing. Natural ingredients will help your skin remain wrinkle free for as long as possible.  Remember, less is more!

 2. Always use a good eye cream that contains vitamin A. They will soften the fine lines that appear under your eyes by boosting the collagen production. Never use your face moisturizer as your eye cream as these creams weren’t meant for such skin areas. Using a suitable eye cream will also help with under eye puffiness, wrinkles and dark circles.

3. Your face cream must always contain SPF 15 sunscreen which will protect your skin from the sun’s harmful rays. UVA rays from the sun can damage the collagen, which can result in premature aging and wrinkles.

4. You know it is important to cleanse your face daily, but don’t forget to exfoliate regularly. This will eliminate dead skin cells and giving you younger and more glowing skin.

 5. Believe it or not, but exercise can contribute in a great way to get younger looking skin. Aim to be active for at least 30 minutes a day by going for a walk, go running or even chasing your kids around the local park. Exercise gets your blood flowing, and an increase in blood flow will carry more oxygen to the skin. The boost in blood flow and oxygen to the skin cells also carries nutrients that improve skin health, supporting all the effort you make with moisturizers and other skin care products.

9 Herbs For Weight Loss

By: Tuesday, February 19, 2013 Diet and Foods, Exercise, Healthy Beauty, Holistic Health, Nutrition, Organic Beauty, Wellness , , , , Permalink 0

 

By: Stephanie Heino

Today we are drowning in supplements available to promote weight loss; most of them being dangerous and unhealthy. What people don’t know is that herbs can do wonder for weight weight loss, and they are all natural. Many are safe and effective in helping you lose weight without causing any side effects such as depression or other things that might occur with the processed pills available in the drugstore. But don’t think that solely consuming herbs will help you lose weight; they should be taken in conjunction with a nutritious diet and a sensible and regular exercise plan in order to succeed. Natural weight loss herbs contain tonics that boost your nervous system which makes you more capable of coping with stress and prevents you from emotional eating (one of the biggest culprits of obesity). Herbs make you feel positive and also give you the strength to exercise. They keep you feeling sated because of their high fiber content and since you don’t feel hungry, you aren’t tempted to indulge in snacks and junk food all day. Herbs therefore help you lose weight safely and effectively. Sounds amazing, right?

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