Category: anti-aging

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Sore Muscle Shower Hack

After a long weekend of shows, rehearsals and technique classes, my muscles need some TLC. So my new favorite go to is a Sore Muscle Salt Scrub. Made super easy with just two products! One cup of Epsom Salts, I like Dr Teal’s Pure Epsom Salt Soaking Solution. And 1/2 cup of Carrier Oil, I like Majestic Pure Sore Muscle Massage oil. Mix them together and apply in the shower as you would any salt or sugar scrub. Epsom Salts have been used for centuries for a variety of aches and pains. How does it work? Well the theory is that when dissolved in water, the Epsom Salts break down into magnesium and sulfate and are absorbed through the skin easing inflammation and soreness. The massage oil not only softens your skin, but helps you to relax with Lavender and Chamomile oils. Arnica extract aids in muscle inflammation and soreness. There is also the added benefits of no chemicals, perfumes, and dyes to harm your skin like in those fancy bath salts and scrubs!

Sore Muscles Salt Scrub is a great addition to your live younger, do what you love longer, anti-aging routine! xoxo

Epsom Salts
Massage Oil
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Sleep and Health 8 Reasons not to Skip Sleep

Sleep is often overlooked in favor of squeezing in an extra workout or night out dancing so a quick reminder on some of the reasons why you shouldn’t take sleep for granted

  1. Weight Management. Proper sleep improves hormone-related hunger response. The better we sleep, the lower the body’s levels of the hormone ghrelin, which promotes appetite. Better sleep also increases the hormone, leptin which is the satiety hormone. This increase helps us feel full sooner so we eat less.
  2. Exercise Performance. Energy levels increase with better sleep so performance and enjoyment increases
  3. Heart Health. Better sleep reduces the risk of heart attack, high blood pressure, and stroke by improving cardiovascular function.
  4. Inflammation Control. Sleep reduces the risk of inflammation in joints, muscles and connective tissues.
  5. Hormonal Output. Better sleep increases anabolic muscle-building hormones such as prolactin, testosterone, and growth hormones while decreasing catabolic muscle-wasting hormones such as cortisol, C-reactive protein and interleukin-6
  6. Brain Improvements. Sleep improves cognitive function, decision making and reaction times.
  7. Immune Response. Better sleep helps the body fight off colds, infections, and other common illnesses. It also helps the body respond better to serious health problems such as cancer and AIDS
  8. Emotional Well-being. Better sleep reduces the risk of mental illness, depression, and bipolar disorders

Taken from American Fitness Fall 2018

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Eat Your Water! Top 3 Foods for Hydration

Not a huge fan of drinking 8 glasses of water a day? Then do I have the solution for you! Eat your water. And here are my top 3 choices with a bonus of course that I personally can’t eat because of food sensitivities and allergies but if you can, go for it.

1. CUCUMBERS! Cucumbers are 96% water and only 16 calories. A cucumber is actually more hydrating than a glass of water so perfect to replenish after dance class or a workout. You will also get 4% of your daily requirement of potassium, 3% of your fiber, and 4% of your vitamin C. That means cucumbers are also filling and can help with your weight loss goals.

2. SPINACH! Spinach is also 92% water and only 7 calories for one cup of raw spinach. Spinach is loaded with vitamin A, giving you 56% of your daily requirement.

3. WATERMELON! Watermelon is 92% water and only 85 calories per serving. You also get 8% of your daily requirement of potassium, 4% of your fiber, and 3% protein.

4. STRAWBERRIES! Strawberries are 92% water and only 4 calories per strawberry. High in vitamin C giving you 11% of your daily requirement

And there you have it! Adding these foods to your diet, will keep you full and help meet your daily hydration needs.

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Top 3 Foods to Prevent Hormonal Headaches

From the moment I turned 30, I started experiencing debilitating headaches right before my menstrual cycle. My gynecologist suggested I stop having periods. 🙄 That seemed weird and somehow not the best solution. So I began a search for the reason and a better method of preventing them. The reason for the headaches is the sudden drop of the hormones estrogen and progesterone right before menstruating. So the better option for me? Loading up on estrogen rich foods seemed like a better strategy. When I get busy with life and forget to do that, I am immediately reminded why estrogen rich foods are so important in my diet.

Here are my top 3 choices and a bonus for those who can.

1. FLAXSEED these seeds are a superfood often referred to as the richest source of phytoestrogens and just 2-3 tablespoons capable of keeping healthy normal estrogen levels

2. NUTS Pistachios, Walnuts and Peanuts are your best choices. They are rich in Phytoestrogens and also rich in heart healthy Omega-3 fatty acids and proteins

3. MOONG BEAN SPROUTS Not only high in phytoestrogens, but also high in iron, folate, vitamin-B complex and fiber

4.BONUS SOY PRODUCTS. I include these as a bonus because I cannot personally eat soy but if you can, they are packed with phytoestrogens and can be easily added to your diet. Soy milk, tofu, and soy nuts

Photography Robert Swinson

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Top 3 Skin Aging Foods to Avoid

You are what you eat. And your skin suffers along with your waistline when you give it these top three villains of the anti aging cause.

1. SUGAR – first on our list is sugar. That seemingly innocent and delightful sweetener we all love is actually damaging your collagen. Whaaat?! You say. How? You say. We all know how important collagen is to keeping our skin firm, lifted and tight. Well when you eat sugar, it binds to the collagen proteins in your skin. This binding creates molecules called advanced glycation endproducts, or, AGEs. These AGEs damage collagen.

2. PROCESSED MEATS – Bacon, cured meats, and pepperoni are loaded with sodium. And sodium leads to water retention which show up as under eye bags and carrying excess weight.

3. ALCOHOL – All alcohol is super dehydrating which means your skin will look less plump and fresh. It also generates free radicals which contributes to the aging of skin.

There you have it! My top three enemies of collagen and beautiful, youthful skin!!! Avoiding these foods will make your skin look great, your waistline trim and your heart healthier.

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My 3 Favorite Foods to Get More Collagen in Your Diet

South Florida Fitness Model

As we grow older, our natural collagen production slows down. Collagen is what keeps our skin firm and supple and when this production starts slowing down in our mid 20’s we start to see the visible Effects, fine lines and wrinkles. Instead of Botox, injections or other expensive invasive procedures, look no further than your refrigerator!

Top 3 Collagen Producing Foods

1. Bone Broth! This is a must. Bone broth actually contains a bio available form of collagen your body can use immediately. Know your broth. Beef bone broth is best for your skin, while chicken bone broth is best for your joints

2. Chlorella! Chlorella, a single-celled algae, is nature’s version of retinol only in pill form. Chlorella contains RNA and DNA which give our cells instructions such as cellular repair and regeneration

3. Eggs! Chicken eggs contain collagen in the yolk and eggshell membranes and are rich in sulfur which is required for collagen production. And great for joint health

Remember whenever possible, Whole Foods are better sources for your body than supplements which are usually difficult to absorb.