A Healthy Diet for Healthy Skin

Eat protein for skin health.

A healthy diet is essential to the health of your body, but it’s also essential to the health of your skin.

A variety of nutrients, including protein, antioxidants, vitamins and collagen can help improve the way your skin looks. Healthy skin is easily recognizable because it’s usually glowing. Here are some nutrients to consume for healthy, glowing skin.

Nutrition for Skin Health

Eat Protein

A diet low in protein, over the course of many months, can cause a loss in skin tone. Your skin may start to sag and wrinkle beyond what would be reasonable for chronological age. Proteins are essential for tissue repair and the construction of new tissue. Cells need protein to maintain their life, so the body uses protein to “replace” worn-out or dead skin cells. Including proteins in your diet from sources like chicken, meat, fish, soy or tofu will help you solve that concern. Meal replacement protein shakes are also great options for protein consumption.

Importance of Antioxidants and Vitamins

While protein is essential to achieving healthy skin, antioxidants A, C and E are also crucial. Deficiencies in any of these nutrients can affect the health of your skin. The skin easily shows the effects of oxidative damage, and antioxidants have been shown to be potent in protecting the skin from oxidative damage. Make sure your diet includes fruits like blueberries, strawberries and apples, and vegetables like broccoli, spinach and kale. Additionally, a multivitamin is an excellent way of ensuring that you are providing your skin with what it needs to look healthy.

Collagen Consumption

The human body’s collagen accounts for 25% to 30% of its total protein, of which about 75% is skin collagen. Collagen is located primarily in the connective tissue, and it’s responsible for giving the dermis its firm structure. Look for products with hydrolyzed Verisol® collagen. Verisol® collagen works from the inside out to support the structure of the skin.* Verisol® collagen supports skin elasticity and reduces wrinkles. For added benefits, there are products in the marketplace that also contain antioxidants and minerals to support healthy nails and hair.* During the aging process, which starts in your mid-20s, the skin suffers from a progressive loss of moisture and becomes increasingly dry. When this happens, the dermis becomes thinner; the connective tissue loses its firmness and elasticity, and wrinkles and sagging start to occur.

A healthy diet can support healthy skin. It’s the best way of looking and feeling great. When you nourish your body from the inside out, with the proper food and nutrients, your body will thank you with youthful and radiant skin!

  • Verisol® is a registered trademark of GELITA AG.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Creamy Butternut Squash Soup

Butternut squash is a good source of vitamin A.

During the cold months, few things are better than a good cup of soup. This creamy and healthy butternut squash-based soup is filling, delicious and easy to make.

Butternut squash is a versatile vegetable and a good source of fiber, potassium and vitamin A. When bought in season, it’s budget friendly. Plus, butternut squash soup is easy to store. So what are you waiting for?

Ingredients:

  • 1 TBSP olive oil
  • 2 large onions, diced
  • 2 lb. peeled and diced butternut squash
  • 4 cups chicken or vegetable broth
  • 1 package soft tofu, drained and diced
  • 1 tsp ground ginger
  • 1 TBSP lemon juice
  • ½ tsp dried thyme
  • 1 tsp salt
  • Freshly ground pepper to taste

PREPARATION

Heat olive oil in a large stockpot over medium-high heat. Add the diced onions and sauté for a few minutes until tender. Add the butternut squash and sauté a few more minutes, and then add broth. Bring to a boil, reduce the heat and simmer, uncovered, until the squash is very tender, about 20 minutes. Add the tofu and ginger, lemon juice, thyme, salt and pepper to the pot, and simmer a few more minutes until the tofu is heated through.

Purée the soup in batches in a blender or food processor. Return to the pan and reheat until the soup is very hot, but not boiling. Ladle into bowls and garnish with fresh thyme or thin strips of lemon peel, if desired.

Makes 6 servings.

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Eat Root to Leaf: Consume Every Part of Your Fruits and Veggies

Broccoli stalks have nutrient benefits.

Those fruit and veggie stalks, stems and peels you’re throwing away can add flavor and nutrition to your meals.

Have you heard the term “nose to tail eating”? It’s a concept that aims to reduce food waste by encouraging the use of all parts of an animal during food preparation.

Another similar trend – called “root to leaf eating” – is really the same concept applied to plants. Rather than throwing away skins, stems, stalks and peels, the aim of root-to-leaf is to make use of as many parts of the plant as possible when preparing meals.

The average American throws away about $1,600 worth of fruits and vegetables every year, and much of what we toss consists of plant parts that are perfectly usable, delicious and nutritious. Rather than tossing them in the trash or the compost heap, you can make use of some of your plant discards to increase your nutrient intake.

Beet and turnip greens take a little longer to cook than more tender greens like spinach or chard, but they’re equally delicious. If your supermarket sells your beets or turnips with the tops still on, you’re in luck – you get two veggies for the price of one. Like other leafy greens, they’re loaded with nutrients – especially vitamins C and K, beta-carotene, folic acid, copper and potassium.

Broccoli stalks are often tossed out, but they’re rich in nutrients – especially vitamin C, folate, fiber and a phytonutrient compound called sulforaphane, which acts as an antioxidant. They can be finely shredded into a salad or slaw, or added to soup during the last few minutes of cooking. You can also try slicing them into ¼-inch thick slices, adding a little olive oil and salt, and roasting them in a hot oven until tender.

Carrot and fennel tops make a nice garnish, but they’re also completely edible and can be snipped into salads, sautéed with a little olive oil and salt to make a fresh sauce for grilled chicken or fish, or made into a pesto with olive oil, nuts and garlic. Carrot tops have more vitamin C than carrots themselves, and fennel tops are a good source of B vitamins.

Celery leaves are delicious, and I’m always surprised when people throw them away. I actually look for the leafiest bunch when I buy celery because I love to add the leaves to green salads, sandwiches and soups. Like the stalks, the leaves are a good source of vitamin C.

Citrus Peel contains compounds called bioflavonoids, which act as antioxidants. Finely grate the peel (avoid the white part, which tends to be bitter), and add to salad dressings, cooked vegetables or smoothies. You can also add strips of fresh peel to enhance the flavor of water, mineral water or tea, or add some citrus zest into the water when you cook rice.

Stems from leafy greens like chard, kale and collard greens can be tough, so many people cut them out before cooking the greens. But you can chop them coarsely and add them to dishes like soups and stews – they’ll soften with the long cooking times. Or cut them finely and sauté with a little oil and garlic or onion until they begin to soften, then add the leafy tops and finish cooking. You can treat green cauliflower leaves the same way. Adding the greens and stems of these nutrition powerhouses boosts your intake of vitamins A, K, iron, potassium and fiber.

Strawberry tops are great to add to a pitcher of drinking water or to hot or cold tea. They’ll add a bit of flavor and a dash of vitamin C to your drink.

Find out more at: http://www.DiscoverHerbalife.com

Your Winter Fitness Guide

Get active at least 30 minutes a day.

In order for your body to be fit, you have to get active. Let me help you get started with an activity plan to help you get the results you want. My approach to getting fit is sustainable and long-term, so you can get and keep your results progressing week after week.

Everyone should be active in some way, especially as our modern technology filled life keeps us seated for too many hours a day.No matter what your current fitness or activity level is, there’s so much research that shows us that balanced nutrition and a consistent approach to being active is a great long-term strategy for improving and maintaining a healthy body. If you’ve been resisting fitness and trying to control your body composition with diet alone, let me show you how to enhance your nutrition results and sustain them by adding regular activity into your week.

Get the amount of activity you need

Each person should strive to get active for at least 30 minutes, five days a week. Some of the many health benefits associated with exercise are improved bone density, improved muscle tone, cardiovascular improvements and increased energy levels. If you want to make a big impact on body composition or improve your athletic performance, you’ll need to strive to be active for longer periods of time. Aim for 60-90 minutes of varied intensity levels that fit in with your specific personal fitness goals.

Don’t be scared of exercise

The reason so many people avoid exercise is because they associate it with many negative things, like not feeling good, sweating, hard work and sore muscles. Now, I can’t promise that getting active won’t make you sweat, but I can tell you that if you follow a slow, progressive approach to getting active, you’ll start to associate fitness with improved body composition, body confidence and feeling great. Jumping into a routine too quickly can lead to increased muscle soreness, so be kind to your body and increase your intensity as your fitness level increases. If it’s too late and you’re already sore, plan a few days of easy exercise to recover, such as gentle walking and stretches. During your next session, push yourself enough to get results, but not so hard that you can’t walk the next day.

Take a fun approach to getting active

Your chosen activity should be fun because it’s what’ll keep you coming back for more. Avoid the extreme January jump or summer push and slowly progress your activity level as your fitness level improves. If you fall off-track, you’ll have to start back at the beginning. When you stop exercising, you lose some of your cardiovascular fitness and muscular strength.* Have confidence, though, because the climb back to where you left off may be faster than the first time you started out. Your body has an amazing muscle memory.
How to improve your fitness level

Here are some simple tips to get you started:

  • Perform simple stretches to ensure you’re moving your muscles and joints through their full range of motion each day.
  • Increase your daily activity level by taking the stairs, parking in the furthest space from the store, gardening, dancing, and playing with your children. Just get moving!
  • Start adding regular walks to your day. You can slowly increase your time until 30 minutes feel comfortable. Then increase your intensity level by walking faster. Start including varied terrain such as hills, and then progress to a jogging or running pace.
  • Perform bodyweight resistance exercises, such as simple squats, lunges, push-ups, and then progress to using weights.

The most important thing is to listen to your body. Push yourself enough so you feel like you’re challenging yourself, but not too hard that you risk getting injured or walk around feeling terribly sore the next day.
*Egner IM, Bruusgaard JC, Eftestøl E, Gundersen K. A cellular memory mechanism aids overload hypertrophy in muscle long after an episodic exposure to anabolic steroids. J Physiol. 2013 Dec 15;591(Pt 24):6221-30.

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5 New Year’s Skin Resolutions

Sunscreen is critical to protecting your skin.

Your skin is the largest organ of your body. Between pollution, unprotected sun exposure and non-existent skin care routines, it can really take a beating.It’s time to break some of your bad habits and avoid common skin mistakes to give your skin a break.

We’ve all made mistakes in our beauty regimen. Maybe you wash your face with plain old bar soap or don’t regularly use body lotion. It’s time to stop theis cycle. Here are five New Year’s resolutions to benefit the health of your skin:

Using the Right Cleanser
Cleansing is the first step in any skin care regimen, and that cleanser choice is important. So many people make the mistake of picking up any old random bar of soap to wash their face. Most bar soaps that are designed to cleanse your body contain harsh deodorizers and detergents that are not gentle enough for your face. Evaluate your skin to determine what type of cleanser your skin requires. If it’s oily, look for a cleanser to target sebum production. Perhaps a lightweight foaming gel cleanser would be best. If your skin is on the dry side, look for a cleanser that will moisturize the skin while cleansing. A lotion-based cleanser may be perfect for you. Pay attention to your skin and choose the right cleanser. But whatever you do, put down that ordinary bar soap.

Don’t Worship the Sun
You might look better with a suntan, but there’s a good chance you’re doing mor harm than good. Put down the tanning oil and pick up the sunscreen. And whatever you do, avoid tanning beds at all costs. It’s important to protect your skin from the sun’s damaging UVA and UVB rays. These rays burn your skin and are a leading contributor to early aging. You might look good with that savage tan today, but flash-forward and you might not be happy with the wrinkly person staring back at you from the mirror. Sunscreen is critical when it comes to protecting your skin and you should never go out into the sun without it. Sunless tanners have come a long way and you don’t need to worry about the orange ‘fake bake’ look anymore. And the best part is you can get that gorgeous tan 12 months out of the year.

Avoid Over-scrubbing
You probably love the way you look after a good buffing and polishing, but there‘s such a thing as too much of a good thing. Exfoliation of the face and body is something that you should be doing on a regular basis. But you need to be gentle. Remember, your skin is a living organ and you need to take care of it. The last thing you want to do is scrub your skin so much that it becomes red and irritated. Take it easy when cleansing and exfoliating. Use soft and gentle circular motions to achieve the most desirable skin. Nothing good can come from over-scrubbing your skin.

Never Pop Pimples
You’re probably guilty of popping a pimple or two at some point. It’s so tempting to do that it seems almost unavoidable. But it’s very important to resist the urge to jab at outbreaks. Every time you start attacking a pimple, you run the risk of making the problem even worse. You can spread bacteria to other areas of your face. The troubling spot can now look bigger and much redder than before. Not only that, but the picking could result in permanent scarring. No matter what, resist the urge to pop those pimples and be patient in weathering the breakout storm.

Reduce Stress
It’s amazing how a lack of sleep and stress can negatively impact your skin. It’s impossible to look your best when you’re exhausted and stressed out. Your skin loses its glow and vibrancy, the circles under your eyes become darker and more apparent. Beyond that, it just makes you look older. Remember, we call it “beauty sleep” for a reason, because we definitely look our best when we’re well rested. You’d be surprised at just how many people aren’t getting enough hours of sleep in a night. So, for the sake of your skin, get a good night’s sleep and try to unwind and relax.

Find out more at: http://www.DiscoverHerbalife.com

Skincare:Take a Holiday From the Holidays

Cleanse your skin twice a day.

Sure, you look forward to the family gatherings and parties, but after the holidays, sometimes you feel like you just need a vacation.

It’s all fun and games while you’re eating to your heart’s content, but once the party ends, you look at your waistline and your skin, and you think, “I need a vacation.”You’re also probably staying out late, overindulging on sugary treats and alcohol. All of these can contribute to tired, dull looking skin. So here are three easy steps to get your skin healthy and glowing.

Use a Cleanser
Cleanse your skin in the morning and at night before going to bed. Make it a routine, just like brushing your teeth. Avoid harsh, ordinary soaps, and choose cleansers that are gentle, dermatologist tested and sulfate free. Choose something that’s appropriate for your skin type. For dryer skin, select products with ingredients like aloe vera, which help to soften and moisturize the skin. If your skin is oilier, pick ingredients like orange or citrus oil, which can leave your skin feeling refreshed. Also, make sure to use lukewarm water when removing or preparing products before they go on your skin, as hot water may irritate it.

Hydrate Your Skin
You know about the importance of drinking water for the healthy maintenance of your body, but it’s also vital for your skin. When your skin is hydrated, it looks beautiful and has a radiant glow. A daytime moisturizer is essential to maintain your skin’s moisture barrier and nourish the skin. Look for added benefits in the product like vitamins A, C and E, which are antioxidants that prevent free radical cell damage. To make it easier on yourself, you should use a protective daytime moisturizer with a broad spectrum sunscreen already in it. The sun emits harmful UV rays all year round, even on days when it’s less sunny. These rays can not only burn your skin, but also contribute to skin aging, sun spots and skin cancer.

Exfoliate
Exfoliating your face can leave your skin looking smoother and brighter in minutes. It’s important to scrub at least once a week because it helps to remove dead skin cells from the surface of the skin. When you’re young, your body automatically sheds skin about every two weeks, but as you get older, that process is altered and slows down. Exfoliation reveals smoother, healthier looking skin. Also, it helps to remove the barrier that prevents your skincare products from penetrating into your skin and gives you the benefits they have to offer. Look for products with blueberry seeds, grapefruit, pomegranate or jojoba beads. These types of ingredients can help you achieve soft, smooth skin.
The New Year is a great time to get started on a healthy skincare routine and it only takes minutes. Remember, the skin is delicate and it needs to be taken care of, so look for quality ingredients that’ll deliver results.

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Poached Eggs and Spicy Tomato Sauce

Have breakfast food anytime.

This is a healthy and simple recipe that you can prepare as breakfast, lunch or dinner. Poached eggs topped with a Middle Eastern-spiced veggie sauce makes the perfect pot dish for any day of the week.

It’s healthy, vegetarian and easy to make. Add some feta cheese at the end and serve with pita bread for a dish that’ll leave you wanting more.

Ingredients:

  • 3 TBSP extra-virgin olive oil
  • 1 large onion, halved and thinly sliced
  • 1 large red bell pepper, seeded and thinly sliced
  • 3 garlic cloves, thinly sliced
  • 1 tsp ground cumin
  • 1 tsp sweet paprika
  • ⅛ tsp cayenne or to taste
  • 1 (28-ounce) can whole plum tomatoes with juices, coarsely chopped
  • ¾ tsp salt, more as needed
  • ¼ tsp black pepper, more as needed
  • 5 oz. feta cheese, crumbled (about 1 ¼ cups)
  • 6 large eggs
  • Chopped cilantro, for serving
  • Hot sauce, for serving

PREPARATION

  1. Heat oven to 375 degrees Fahrenheit.
  2. Heat oil in a large skillet over medium-low heat. Add onion and bell pepper. Cook gently until very soft, about 20 minutes. Add garlic and cook until tender for 1 to 2 minutes; stir in cumin, paprika and cayenne, and cook 1 minute. Pour in tomatoes and season with ¾ teaspoon of salt and ¼ teaspoon of pepper; simmer until tomatoes have thickened, about 10 minutes. Stir in crumbled feta.
  3. Gently crack eggs into skillet over tomatoes. Season with salt and pepper. Transfer skillet to oven, and bake until eggs are just set, 7 to 10 minutes. Sprinkle with cilantro and serve with hot sauce.

Add ½ whole grain pita bread per serving. Makes 4 servings

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Lean Meatballs (GF/High-Protein)

Easy to make meatballs.

These easy to make, oven-baked meatballs are high-protein, juicy and gluten-free. Made with very lean ground pork and turkey, you’ll be able to taste the difference.

Don’t settle for those frozen meatballs when you can make your own in less than 30 minutes. They’re so easy to prepare that even the kids can get involved, turning cooking time into family time.

You can add some extra spice and serve with marinara sauce for a delicious appetizer, lunch or dinner. Make a big batch and enjoy them hot or cold.

So, next time you have last minute company, don’t worry, because these meatballs will make your guests think a professional chef lives in the house.

Ingredients:

1 lb. extra lean ground pork (95% fat free)

1 lb. ground turkey

1 egg, beaten

4 garlic cloves, minced

1 TBSP chopped fresh parsley

1 TBSP dried oregano

1 TBSP salt

1 tsp pepper

½ tsp red pepper flakes (optional)

1 ½ cups prepared marinara sauce

PREPARATION

  1. Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with foil and spray lightly with nonstick pan spray.
  2. Put meats, egg, garlic, parsley, oregano, salt and pepper into a large bowl. Combine with hands to mix well.
  3. Form mixture into about 24 meatballs (about the size of a ping-pong ball) and place on prepared baking sheet. Bake 20-22 minutes until cooked through.
  4. Serve with ¼ cup marinara sauce.

Makes about 24 meatballs/6 servings (1 serving = 4 meatballs)

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Southwest Vegetarian Chili

The nutrition you need in one dish.

This vegetarian chili recipe is easy to prepare, it will keep you full and warm, and will deliver the nutrition your body needs in one dish.

It’s that time of the year when the weather turns from hot to cold and those chilly nights call for something to keep you warm. This vegetarian chili recipe is easy to prepare, it will keep you full and warm, and will deliver the nutrition your body needs in one dish.

While there’s no meat, it’s prepared with quinoa and loaded with vegetables. The corn, chili powder, cumin, garlic and onions will add that Southwest flavor you’re looking for. So grab your slow cooker, get comfy and get ready to play your favorite movie, while the smell of this recipe will make you go OLÉ.

Ingredients:

2 ¼ cups vegetable broth
½ cup uncooked quinoa, rinsed if not pre-rinsed
1 (15-ounce) can black beans
1 (15-ounce) can fire-roasted tomatoes
2 cups frozen corn kernels
1 green bell pepper, chopped
½ medium onion, chopped
2 cloves garlic, minced
1 TBSP chili powder
1 ½ tsp salt
1 tsp black pepper
1 tsp ground cumin
1 tsp oregano
Toppings:  chopped green onion, avocado slices

Place all ingredients in a crock pot and stir to combine. Cook on high for 2 ½ to 3 hours, or on low for 5 to 6 hours; check the last hour or so and add liquid as needed. Makes 6 servings.

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Sweet Potato Toast With Avocado

Replace bread with sweet potatoes.

Try this low-carb, high-fiber and gluten-free recipe prepared with sweet potatoes and avocado.

Want a quick breakfast or a healthy appetizer for this busy time of year? Try this low-carb, high-fiber and gluten-free recipe prepared with sweet potatoes and avocado. Replace bread with sweet potatoes, and in less than 30 minutes you’ll have a dish that’ll please everybody.

Ingredients:

  1. Peel (or not) and slice sweet potatoes into pieces (like toast) about ¼ inch thick. Brush lightly with a little olive oil.
  2. Pop into the toaster – it may take two or more rounds on high to cook through. Be patient – it might take as long as 15 minutes; you want the potato to be cooked and slightly browned.
  3. Add ¼ of an avocado, and salt and pepper to taste.

 

Find out more at: http://www.DiscoverHerbalife.com