You have probably seen beauty shelves full of skintastic serums at your local skincare haunt, and maybe you’ve experienced a little sticker shock while browsing the ingredient lists full of unpronounceable names. If you’re trying to avoid chemicals while saving a few bucks, it’s easy to whip up your own all-natural vitamin C-filled facial serum.

This powerful vitamin improves the appearance of skin by stimulating collagen production and protecting the skin from harmful free radicals, while at the same time decreasing moisture loss and sun pigmentation. Use the powdered form as the active ingredient in your own skinmixology.

Snag your ingredients

You’ll need three ingredients to whip up your own serum:

• Powdered vitamin C (otherwise known as L-ascorbic acid – find it at most drug or health stores)
• Pure vegetable glycerin (also available at health stores or online)
• A dark glass bottle (blue or brown) for storage

Make the serum

Dissolve ¼ tsp powdered vitamin C in 1 tsp distilled water, and whisk it around with a spoon (or blender) until it’s no longer clumpy. Gently stir in 1 tsp of the glycerin.

Play around with the recipe. If your skin is sensitive, cut the vitamin C in half. For drier skin, add a few extra drops of glycerin. If you’re looking for an all-natural fragrance, try swapping a tsp of rosewater for the distilled water.

Now, you’ll want to pour the serum into your dark glass bottle. The shaded glass keeps the vitamin C from oxidizing; once it oxidizes, it’s ineffective. To further prevent oxidization, store your serum in the refrigerator, and only whip up a few days worth at a time.

Using the serum

After you’ve washed your face and hands, smooth a few drops of the serum all over your face and neck. You might experience a little tingling, which is normal. If the tingling increases, use less serum next time.

Please note: Vitamin C leaves your skin sensitive to light, so either apply it at night or follow with a healthy application of sunscreen.

What is the Chicoine family’s Marathon of Health all about?

Dr. Ed Chicoine, a quiet chiropractor from Vancouver, Canada, and his family of 6 started their Marathon of Health on May 8, 2011. The family had resolved to run about 12,500 miles(!), from the Pacific Ocean to the Atlantic, crossing the Canada to Quebec, then heading southbound through New York to Boston, cutting through Tennessee and across the southwest to Pheonix. They’ll be coming through our neighborhood in San Diego, before turning north and heading home!

While the feat is physically amazing in and of itself, it’s the message they are bringing to towns all across the nation that are inspiring thousands.

The Marathon of Health is aiming to raise at least $5 million of more that will be donated to various charities such as Kid SportCanada, Right to Play and Get America Fit, and other organizations whose mission is in helping to raise awareness and support for children’s fitness not only in North America, but also across the globe.

They’re also collecting signatures for their petition in an effort, as their website states, “To create one strong voice and demand change from the food, fitness and health industries, and government.”

Preachin’ Veggies

The group is speaking to children and families about adopting and sticking to a healthy, physical lifestyle and diet. Fruits and vegetables are the centerpiece of that message, as they discuss how these foods are loaded with vitamins and nutrients. All it takes is a little will power and practice to begin swapping out sodas, snacks and other foods that are loaded with calories, sugar and preservatives with fruits and veggies.

And maybe we can learn a thing or two from the Chicoine family, too. I’m in no position to run across two countries. But their efforts are inspiring; it’s helped to remind me of the importance in sticking to a healthy lifestyle, diet and exercise, and be more conscious when I recognize that the daily grind of life is getting in the way.

Your very own Marathon of Health!

Here’s some tips we can take away for sticking to your own healthy, physical, everyday regiment if you find life getting in the way like I do!

• Early to bed and early to rise. Sleep has been proven to dramatically increase our energy levels and overall health, especially in individuals who are used to being up late at night and getting up late in the morning, who then make the switch.
• Doing some morning stretches (5 minutes worth, even!) helps relieve joint and muscle pain.
• Eat a big, hearty breakfast, a medium-portioned lunch, and a small dinner.
• Brisk, morning walks (15-25 minutes), even just a few times a week, will strengthen your heart and probably lengthen your life span, in addition to all the short-term benefits.
• Eat more fruits and veggies. Our second grade teacher was right after all!
• Forgo the elevator. Take the stairs once or twice a week, at least.
• When parking your car, park as far away as possible, whether while shopping or at work.

Any more tips you’d like to share? Please do so in the comments!

Dinner. If you’re detoxing or cleansing, and doing it improperly, dinner time will prove to be the most ravenous time of your day. If cleansing properly, by dinner you should feel energetic and ready to have yet another nutrient-rich meal. Like lunch, dinner should consists of a soup, a salad and/or a smoothie. The difference between lunch and dinner is the protein quotient.

All protein doesn’t need to come from an animal source – there are other ways to get protein into our diet without having to resort to animal-based proteins, which can impede the detoxing process. Protein can be found in abundance in chia seeds, hemp seeds, vegan protein powder, nuts, seeds and many legumes, including the glorious chickpea.

Currently, I’m having a love affair with chickpeas. Whether I’m on a detox or not, these fiber and protein dynamos are a great addition to any diet because they keep us full, and help the body eliminate waste – the whole purpose of a cleanse. Chickpeas make for an excellent detox-style supper because they’re high in nutrients, loaded with fiber, and for those of us who are meat lovers, they act as a fitting meat substitute. Believe me when I say chickpeas won’t leave you wanting more.

This recipe combines some of my favorite ingredients: cauliflower, chickpeas, Curry and coconut milk, and is beyond easy to prepare and 100% satisfying. Because of the ingredients, this meal not only leave you feeling fuller longer, but it will help to regulate your blood sugar, essential to reducing cravings. Because of the coconut milk, this dish will help speed metabolism, too – oh yes, coconut has that power!

Curried Coconut and Chickpeas

• two 398 ml can (three cups) cooked and drained chickpeas
• one head of cauliflower
• four cloves or garlic, minced
• one shallot, minced
• one tbsp coconut oil
• one tsp sea salt
• one tsp Curry
• one tsp turmeric
• one tsp red chili flakes
• 160 ml (1/3 cup) coconut milk
• one tbsp cilantro leaves

In a pot of boiling salted water, blanch the cauliflower by cooking them in boiling water for 3 minutes, then drain and set aside. Heat the coconut oil in a large sauté pan on medium high heat and add the shallots, garlic, curry, turmeric, chili flakes and one-half of the salt. Cook until everything is translucent and fragrant, about 4 minutes or so. Add the cauliflower and cook for 3 minutes, allowing some color to develop, then add the chickpeas and season with the remaining salt. Stir and cook for 3 minutes and then de-glaze with coconut milk. Be sure to scrape the bottom of the pan. Remove from heat and stir in cilantro leaves and serve!

The other day, I covered the details of what to eat for breakfast while cleansing, so today I want to cover lunch. Lunch is a crucial time – usually we’re at work or out and about, or otherwise needing the use of our brains.

So it is essential that we give ourselves the fuel required to perform our daily duties, while still being able to cleanse our bodies – we’ve all had ‘diet brain’, and it’s no fun.

One of the reasons that most cleansers fail out of the gate is because by the time lunch rolls around our resolve is weakened. We’re flat out hungry by at that point. But there are ways to cleanse our bodies without the feeling hungry or weak.

Fiber is so important during a cleanse because it allows us to feel full while still staying within our boundaries. There are a variety of fibers that are good for a cleanse, including bulgur, quinoa, millet and barley. Taking care to make sure that we have enough fiber in our diets while cleansing will ensure that we don’t get hungry, thus we reduce the cravings!

Another reason why cleansers fail out of the gate is a lack of planning. On Sundays, I like to prepare meals and little fixins’ for the whole week ahead so that there’s never a time where I find myself wondering what to cook for lunch or dinner. I like to have a variety of soup when I’m cleansing because they’re easy to prepare in large batches and they’re super healthy and filling!

One of my favorite go to cleanse soup recipes is made with carrots. I simply juice a pound of carrots, then heat the pulp, the juice and quinoa altogether. I refrigerate it and have it as a go-to lunch – it’s filling and surprisingly delicious, and keeps me going throughout the whole day.

A new product on the market that is rather that is excellent for cleansing is kombucha. This fermented tea contains more probiotics than Greek yogurt and has the natural sweetness and effervescent that makes it feel like a treat. It also helps incredibly with helping our digestion do what it needs to do (be prepared for a lot of bathroom trips during a cleanse!)

Kombucha is a nice addition, and helps get us going without the need for dairy.

And I would be remiss if I didn’t mention water. Water is important every single day of our lives, especially while cleansing. Our bodies are composed of over 50% water and we need it to carry out even the most basic of tasks. Sometimes thirst manifest itself as hunger, so be sure to drink at least 2 liters of water a day while attempting any type of cleanse or detox.

Although people would be inclined to think that a seven-day detox would be seven miserable days subsisting on watery concoctions that leave much to be desired, detoxification has come a long way. Gone are the days of cayenne pepper and maple syrup. Juices, smoothies and soups are all power-packed with vegetables, key phyto-nutrients and antioxidants bursting out of them at the seems to help jump start our bodies.

In this series of articles, I’m going to explain how to put together your own healthy and effective detox plan for morning, noon and night, without the low energy and hunger.

Although I’m not an advocate of completely avoiding certain foods groups, while cleansing you’ll want to avoid dairy (except Greek yogurt), gluten, meat, cheese, fatty nuts (except nut milk), condiments, sugar, and of course the usual suspects: soda, caffeinated beverages and alcohol.

Upon rising

Every day upon rising, have the juice of one lemon in a glass of lukewarm water; this acts as a liver cleanser. This is a simple behavior that can have a huge impact on the way we feel daily. Check out Lyric’s post last month about how/why lemons clean out our livers.

Breakfast

Each morning, no later than two hours after waking up, enjoy a breakfast that consists of whole grains with a protein source. This can be achieved by making a smoothie with protein powder, fruits, milk, and Greek yogurt.

The importance of a healthy breakfast cannot be overstated, especially when cleansing – we must start the day feeling full and satisfied to avoid the inclination to indulge later. When we get hungry, that is when the cravings get stronger. And smoothies are known as a nutrient-dense food, which provides us with the energy that will keep us going strong until the next meal.

This tangy morning sipper is a perfect way to wake up, and helps to fill us up at the same time! Rich in antioxidants and protein-packed from the Greek yogurt – I couldn’t think of a more perfect detox breakfast smoothie.

Raspberry Zinger

• ½ cup Greek yogurt
• ½ cup romaine lettuce
• 1 cup frozen raspberries
• Juice and zest of ½ lime
• ½ cup water

In a blender, combine all the ingredients until smooth. You may need more water – if so add in ¼ cup increments.

What other kinds of morning detoxifying rituals do you enjoy? Share with me in the comments!

Fruits and vegetables are so important in our diet that most well known weight loss and healthy lifestyle plans, like Weight Watchers, let you eat as much as you want throughout your day. For those of you who like to eat, this is brilliant. Fruit as dessert is a personal favorite!

Dr. Mike Moreno, a weight loss dietitian, warns us however that “too much of a good thing can sabotage your diet”, and not all fruit is created equal. While bananas are great for things like potassium, they are also loaded with sugar and carbs. It was interesting to learn that if you eat too much sugar from one source, it can trick your body to converting that sugar into that thigh-sticking fat. If you’re battling the belly bulge, then a banana is not the best go-to fruit for you.

Which fruits are lower in sugar?

Remember how our Mom’s always told us that “An apple a day will keep the Doctor away?” Well, she might have been on to something. Apples are on the lower sugar list, and are a convenient snack to pack away in your purse or bag.

If you’re a fan of juicing, a couple of your favorite blending items are on the low carb, low sugar list (Yahoo!) You may happily consume peaches, and every single kind of berry. The extra bonus to peaches and berries is that the freezer section at the market is always in season.

If you enjoy citrus, then go for an orange or grapefruit (be aware that some medications warn you of mixing with grapefruit). Other fruits that made the list are pears, plums, and prunes. And let’s not forget one of my fav go-to snackable goodies, a handful of red grapes.

Which fruits are higher in sugar?

Unfortunately that “side of fruit” you order in a restaurant is probably on this list. Yummy fruits like honeydew, cantaloupes, and watermelon are higher in sugar, as is pineapple. Think about what makes them so yummy – the sweetness, of course!

Make it sparkle with cinnamon!

A fun topper for your fruit: cinnamon! Cinnamon has been shown to help regulate blood sugar levels and by using it as a fruit topper, it will help metabolize the sugar you’re consuming. This super spice also does so much more (like supports digestive functions and lowers lousy cholesterol), so have fun mixing it in!

To really help your body fight fat, dietitians recommend eating only 2 low-sugar servings of fruit a day, preferably before 2 pm. If you don’t burn off all the carbs you consume during the day, then your body can store those extra carbohydrates as fat. Remember, carbs are what gives our bodies energy, so make sure you eat your 2 healthy servings of fruit!

If you’re like me, when you think of avocado you think of Mexican food or some other savory, fiesta-worthy application…but hear me out. This fruit (yes, fruit!), also known as the avocado pear, is becoming very popular for its use in sweet culinary treats and dishes. And you know me – it wasn’t long before I found myself dabbling in avocados for my smoothies.

A little more about avocados

My love of avocados is certainly not misplaced. Although avocados are high in fat, the fat within avocados actually helps to lower cholesterol within our bodies. Further, a toxin present within the avocado is said to help prevent and treat breast cancer and some forms of prostate cancer.

Avocado is also an excellent source of potassium, which is crucial in the regulation of blood pressure. By consuming enough potassium we protect ourselves from heart disease, stroke and heart attack. Another heart healthy benefit of avocado is its abundance of folate, which helps protect against heart disease. For those who resolved to have a child this year, folate is crucial for a healthy pregnancy and the development of a healthy baby.

That’s wonderful! But is avocado fit for a smoothie?

But enough about the stats – let’s get down to the deliciousness that is this avocado smoothie. I am a lover of all things coconut, so when I saw someone combining avocado and coconut milk to make a sweet smoothie, I immediately thought to myself how I must have it!

Initially when I gave this smoothie a try I did not freeze the avocado, so the smoothie was left with little bit of a slimy-mouth feel. For my second attempt, I included some unsweetened coconut flakes and I froze the avocado prior to blending and it took this sipper to the next level.

It was smooth, creamy and completely satisfying. And the best part thing about this smoothie: it’s 100% naturally sweetened! Thanks to the innate sweetness within the coconut milk and coconut flakes, I didn’t (and you probably won’t either!) need any other type of sweetener. So go ahead and give this smoothie a try - because avocados aren’t just for guacamole anymore!

Avocado Smoothie

• 1 large avocado, frozen
• ¾  cups coconut milk
• 1 teaspoon shredded coconut

In a blender combine all ingredients, and blend until smooth.

Fiber. As the commercials go, chances are you aren’t getting enough…but that’s because honestly, most people just don’t. Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes, and it’s best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease. But people are still asking themselves, “What is fiber”?

2 distinct types of fibers: insoluble and soluble

Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular, ahem, stools. Whole-wheat flour, wheat bran, nuts and many vegetables are excellent sources of insoluble fiber.

Soluble fiber dissolves in water to form a gel-like material. It helps to lower blood cholesterol and glucose levels. It can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Eating a diet rich in soluble and insoluble fiber helps the body in lots of ways!

• Normalizing bowel movements. Dietary fiber increases the weight and size of your stool and then softens it. A bulky stool is therefore easier to pass, decreasing the chance of constipation. If you have loose, watery bowel movements, fiber may also help to solidify them because it absorbs water and adds bulk. For some, fiber may provide relief from irritable bowel syndrome.
• Maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids or diverticulitis (small pouches in your colon) by helping to remove waste and toxins lingering in the intestines.
• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologists studies have shown that increased fiber intake can reduce blood pressure and inflammation, which is essential to heart health.
• Promotes weight loss. High-fiber foods typically requires more chewing time, which allows your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy-dense,” which means fewer calories for the same volume of food.

Smoothies are naturally power-packed with fiber, as everything is blended up and consumed. But what about all the pulp that is simply thrown in the garbage after juicing?

Fiber pulp – useless? No way!

Before tossing out what I consider to be fiber gold, I try to think of how it can be applied elsewhere. I’ve used my wheat grass pulp to make bread and when I juice tomatoes, I save the pulp to add body to spaghetti sauce. It’s really about getting creative. Soups, breads, sauces – you name it – can all be supercharged with the leftover pulp from juicing.

 

The thought of cleaning a juicer is enough to turn one off from juicing all together sometimes, what with all the moving parts…it can be a daunting task. I know this story oh so well.

When I first started juicing, my endeavor got off to a puttering start, because every time I juiced, it seemed like a chore having to clean my juicer. At one point I was juicing twice a day, and thus cleaning my juicer twice a day. I have learned a great many lessons about juicing.

Get the right juicer, and you might spend less time cleaning!

The first step in picking the perfect juicer is to take inventory of your juicing needs. If you are juicing for a large family, then a heftier electric juicer is likely the right choice for you. If you are a solo juicer, something smaller and perhaps manual may be all you need – and that will make cleaning easier for you.

Some people have a serious aversion to cleaning ANYTHING, so if this is you, consider buying a juicer that is 100% dishwasher safe. The LEXEN Healthy Juicer is a manual juicer that can be disassembled and placed in the dishwasher – I know, because I have one!

Handwashing may be unavoidable…

If an electric juicer is more your speed, hand washing is in your future. Step one, as is step one with anything that has the power to chop all your fingers off, is to unplug the juicer.

Then remove and rinse all the pieces that are dishwasher safe. Rinsing is essential because with all the gunk associated with juicing, it is a tall order for a dishwasher to eliminate it all. Wash the remaining parts and wipe down the juicer – spills and splashes are inevitable.

One last tip about handwashing

And lastly, always wash your juicer blades by hand, even if the manufacturer says it’s okay to place them in the dishwasher. In my experience, whenever I have placed a blade of anything – my food processor, blender or juicer – in the dishwasher, the blade has become dull.

When juicing, a dull blade can quickly cause frustrations, and we all know that juicing and cleaning is already a relatively involved task. Doing whatever it takes to make the process easier is a plus.

Getting bored while washing your juicer by hand?

Here’s some handy tips for keeping busy while you work.

• Play some music on your iPod (Oprah puts out a great podcast called “Health and Wellness Channel – it’s worth checking out!)
• Juice for a friend. They’ll likely hang around the kitchen while you clean.
• Assemble an intelligent, personal robot capable of human emotions to clean your juicer for you.
• Do squats between part rinsing.
• Turn on the radio and jam
• Pretend your not cleaning. Imagine yourself on a secluded Jamaican beach with an unlimited supple of freshly-blended Pina Coladas.
• Have the kids clean the juicer in exchange for fresh juice!
• Stage a mental breakdown related to juicer cleaning in front of your significant other, and then storm off into another room in a panicked and sudden madness. He/she will likely feel terrible and clean your juicer for you.
• Use your Jedi-Mind Tricks.

 

Honey, the stuff of legend and health-full-ness is the natural product of the labor of the honey bee. A great alternative to cane sugar, honey is nature’s own energy booster, immunity builder, and natural remedy.

Honey production is one of the ever-fascinating stories that unfolds in nature. Bees feast on the nectar from flowers. The nectar mixes with the enzymes in the bees’ saliva, and it’s this process that turns nectar into honey. The bees then take the honey back to the hive for storage and future feasting (for other honey bees, humans and enterprising bears, too).

Nutritional Benefits of Honey

Immuno Booster

Honey has both antioxidant and anti-bacterial properties that can keep the flora and fauna in your digestive tract humming along healthfully.

Morning Buzz: Mix 1 Tbs honey with juice from half a lemon in a cup of warm water and drink it down before breakfast. The morning buzz will have you full of vim and vigor throughout your day.

Improve Athletic Performance

A recent study concluded that the consumption of honey after an intense workout can help you maintain optimal blood sugar levels afterwards, and assist in muscle recovery and carbohydrate restoration.

The study included 39 male and female weight-trained athletes, of whom half consuming sugar after the workout while the rest consumed honey. Researchers also found those who ate honey post-workout were more prepared to workout again just as hard the next day. Honey, it seems, has a tonic effect on athletic endeavors.

Wound Healing

The wound healing properties of honey are not only legendary, but are also factual and reproducible. Honey has been used to treat ulcers, burns, and other wounds for eons.

A study in India measured the effects of honey vs. silver sulfadiazine (the conventional treatment) on 104 first-degree burn patients. After one week, 93% of silver sulfa-treated burns had become infected; compare that to 91% of honey-treated burns that were infection free. Additionally, the honey treated burns healed more rapidly.

Honey’s wound healing ability is attributed to honey’s chemical compound of glucose, fructose and antioxidant and flavonoid enzymes.

Antioxidant Health

Eating 1 to 4 tablespoons of honey a day “raises blood levels of protective antioxidant compounds in humans,” per a University of California study. Antioxidants, of course, help reduce the free radicals (cell destroyers) that ramble around in our bodies with the intent of mayhem.

High Cholesterol and Type 2 Diabetes

In a study comparing sugar, artificial sweeteners, and honey on patients with high cholesterol, honey came out the winner. Regular consumption of honey decreased total cholesterol levels by 8% and LDL by 11%.

The same study was done with patients who have type 2 diabetes. Natural honey causes a significantly lower rise in blood sugar than either cane sugar or artificial sweeteners.

Honey Lore

The practice of beekeeping or apiculture has been around since at least 700 BC.

Honey is been used as both food and medicinally throughout history. It has also been deemed a sacred food due to its divine sweetness.

As a sacred food, honey was given to the Gods in worship. And it was also used in Egypt to assist in the embalming process.

Olympic athletes of ancient cultures were required to eat honey (and figs) as a part of their diet to enhance their performance.

Honey Selection

Choosing the best honey for you is mostly a matter of taste, but can also be a matter of style and selection of process.

Honey Styles:

• Honey Comb: pulled directly from the hive, with the honey still in the beeswax comb.
• Liquid Honey:  removal of the honey from the beeswax comb through the means of a honey extractor and the use of centrifugal force.
• Chunk Honey: a combination of honeycomb and liquid honey.
• Creamed Honey: a blend of granulated honey and liquid honey. The combination is cooled until it becomes firm.

Honey Bee and Comb

Honey Colors and Flavors

If the bee colony has abundant access to one kind of flower, then they will typically produce a honey that is ‘flavored’ with that essence. If no one flower predominates, then bees will produce a honey that is blended. Sometimes, honeys from multiple hives are blended by apiaries to create a specific flavor.  There are over 300 types of honey available in the United States.

The color of honey also ranges upon the flower source, from colorless to dark brown; it simply depends on where the bees had buzzed. Typically, darker colored honey has a strong and distinctive flavor which lessens as the honey color lightens.

Some of the most widely produced and popular flavors include: alfalfa, buckwheat, clover, fireweed, orange blossom, sage, tupelo, and wildflower.

Processing

Honey that comes to your local grocer has often been processed to be in alignment with the FDA regulations (though these days, raw honey is now often more available, especially at your local apiary or famer’s market).

• Pasteurized honey has been clarified or filtered.
• Raw honey has not been pasteurized, clarified, or filtered.

Sources

http://www.benefits-of-honey.com/health-benefits-of-honey.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

http://www.honeyo.com/types.shtml