5 Beauty Benefits of Avocado

   
A natural and effective way to get gorgeous skin and hair, avocados give your body a much needed boost without the addition of chemicals. Avocado oil has been used for many years in many beauty products like shampoo, conditioner, lotions and facial masks. Rich with essential vitamins and nutrients, the beauty benefits of avocado are countless. If you’re thinking of adding avocado to your daily beauty routine, check out this list of the beauty benefits of avocado and let me know what you think!

5 Beauty Benefits of Avocado

1. Gorgeous glowing skin. The vitamin A in avocados helps to remove dead skin cells, while the amino acids protect your skin from environmental damage.
2. Natural sunscreen. The oil from avocados can be used to protect your hair and your skin from UV damage.
3. Prevents wrinkles. Avocados are filled with antioxidants, preventing aging before it starts.
4. Super soft skin. When added to a lotion, avocado is easy for the skin to absorb. The oil in avocado helps get to the root of dry skin, leaving you totally moisturized.
5. Beautiful shiny hair. Avocado oil is a great conditioner, leaving hair silky and shiny.

The beauty benefits of avocado can be reached by using products that contain avocado, but can also be achieved by adding avocado to your diet. Have you tried avocado as part of your beauty routine?

A Man’s Guide to The Summer Slimdown

by Sean Wells

Gentlemen: even though the Fourth of July has just passed, there’s still plenty of summertime fun to be had, and most people are still looking forward to more cookouts, sports and poolside relaxation. At the same time, however, quite a few of us may still be dealing with what some might call the Ghost of Christmas Past when it comes to physique. Many months after the fact, the effects of the wintertime hibernation many of us fall into after the holiday season—and let’s not forget, the holiday eating—may still be hanging on (literally).
It’s easy to see how summertime can sneak up on us while we still have a few pounds to lose. If an honest look in the mirror has let you know that you’re in this situation—or more importantly, if you don’t need a mirror to know—read on. You’ll find that it’s easier than you think, and that following a few simple steps can still get you to the beach in style this season.

1. Eat More (Often)—this is probably the easiest one to follow. Instead of the traditional three squares a day, add one or two more small meals to your normal eating, choosing from protein sources first, fats second and carbohydrates third.
2. Eliminate the Sugar—as mentioned above, the holidays are long since over, and no one’s going to be offended to see you not partaking in cake and cookies. Now is also a good time to throttle back on the potatoes and pasta—both of which basically get absorbed by your body as sugar.
3. Add Green Tea and Yerba Mate—both provide a naturally-sourced boost to your metabolism, and will help provide extra energy and curb appetite throughout the day.

Having covered the basics for eating, the next step is to address exercise. If you’ve been keeping up on the workouts, good for you—with the addition below you can be burning fat that much faster. If you haven’t, remember that it’s never too late, but also remember that it’s better sooner than later; this style of working out is a great way to get started.

1. Start Strong— First thing in the morning, start off with 20-30 minutes of exercise on an empty stomach; recommendations include kettlebell swings, rowing and bootcamp-style bodyweight workouts—anything that gets the blood pumping and the breath going.  Carried out three or four times per week, this will go a long way towards stripping off body fat.
2. Stay Strong—two or three days per week a longer, strength-focused workout is also a good idea. Pick three or four exercises per session that focus on the major muscle groups, and set a slightly slower pace; these workouts are about building and maintaining muscle, not burning fat.
3. Starve the Fat, Feed the Muscle—with the above point in mind, and because we’re talking about fat loss, it’s a good idea to enjoy a post-workout protein shake to make sure you’re retaining as much lean tissue as possible. Some key ingredients to look for include:

• Whey Protein – Derived from dairy, whey protein is the fastest-absorbing form of protein available, making it the ideal choice for post-workout muscle feeding, when time is of the essence.
• BCAAs – Also known as the branched-chain amino acids—leucine, isoleucine and valine—these are used both during workouts as a fuel source and in the immediate recovery of muscle tissue afterward.
• Glutamine –During periods of stress (such as a vigorous workout), the body’s reserves of this amino acid can become severely depleted, making supplementation a post-workout priority.

And there we have it—six simple steps in eating, training and exercise that get you up and running as quickly as possible. It doesn’t get much simpler than that, and by following these basic guidelines to slim down and muscle up for the rest of this summer, you’ll be well on your way towards forming a habit that can last the whole year around!

3 Benefits of Argan Oil

Argan oil has taken the industry by storm! For centuries, Moroccans have used argan oil to add nourishment to their bodies and now it’s your turn. We’ve become so obsessed with it that we came up with three reasons why you should include this wonder oil into your beauty regime!

Hair Care. Between the road trips to the beach and your time at the pool, your hair may get more wear and tear through the summer than you realize. An argan oil shampoo and conditioner can help in battling damage from sun exposure and chlorine as well as split ends. It hydrates hair naturally and improves moisture to promote healthy hair growth.
Skin Care. Argan oil is packed with essential fatty acids and antioxidants that can help restore the appearance of dull skin while giving your skin and body a healthy sheen. Because of its heavy vitamin E content, it also helps to treat acne, dry and irritated skin, and prevents scarring from unwanted blemishes.
Anti-Aging. The oil is also touted as an effective anti-aging product, helping to minimize fine lines and wrinkles. It contains carotenoids, which protects the eyes and skin from UV radiation, and antioxidants that are essential to slowing down the effects of aging while stimulating renewal of skin cells and boosting elasticity.

Crispy Baked Kale Snack

by Vail Vitality Center     June 25, 2013

Did you know that eating Kale can help with weight management and cardiovascular health? Check out this great baked kale recipe

Crispy Baked Kale Snack
1lb washed and torn kale leaves
1/4 cup olive oil 1/2 tsp kosher salt
1/4 tsp fresh ground black pepper

• Combine all and spread evenly in one layer on cookie sheets
• Bake at 325 degrees for 12 to 15minutes or until kale is dry and “paper-like” but not brown

For a twist sprinkle with fresh grated Parmesan
-Recipe compliments of Terra Bistro

Setting the Intention for Fun

Erica Rodefer Winters of yogajournal.com

June 25, 2013

In yoga class, we talk a lot about intentions. We often take a moment to set an intention at the beginning of class: Something as simple as stretching our hamstrings or as deep as cultivating world peace (starting with ourselves, of course). Sometimes we take a moment at the end of class to set an intention to hold on to feeling of calm we’re experiencing as we leave the studio and move through our day. We talk about the yamas and the niyamas, yoga’s guidelines to help us be better people. With these guidelines in mind, we intend to learn more, study harder, eat better, and clean up after ourselves. And we want to pay it forward, too, and make the world a better place than we found it. I LOVE these intentions and, like so many other devoted yogis, I strive to life my life in this way. In fact, sometimes I find myself getting caught up in it all—looking for the deeper meanings in my poses (they are all metaphors for life, right?) and I forget that the practice, as deep as it is, is also about enjoying the experience of being in the present moment and loving life!
So this summer, I’m making a different kind of intention. I’m going to enjoy myself, without thinking too hard about what it all means. I put together a list of things that are fun for me. And I’m going to finish each one before the end of the summer, not because I need to complete items on my to-do list, but because it makes my heart sing. I hope it will inspire you to get out and have some fun this summer, too!
Stand Up Paddleboard Yoga If I do nothing else this summer, I am going to figure out a way to get out on the water on a paddleboard. I can’t think of anything that sounds more amazing than trying out my Downward Dog while floating on top of the water.
Aerial Yoga I’ve been intrigued by the idea of practicing asana with the support of or suspended by fabric ropes. There just so happens to be a studio that offers aerial yoga classes opening near me later this summer. I’ll be ready.
Run a 5K I hate running. But I love the way I feel afterward. So while I haven’t run in several years, I’ve decided I’m going to start again right now. I have even enlisted the help of a friend who lives nearby so we can motivate each other.
Finish writing and editing my eBook and get it into production! I’m sharing this publicly so now I HAVE to finish. (It’s a fun book about yoga. I think you’ll like it!)
Finish reading the partially-read books that have been collecting dust on my shelves for months. Not all of them–that would take more than a couple of months–just the really good ones that I have been meaning to crack open again.
Practice yoga on the beach This shouldn’t be hard since I live close to some of the most amazing beaches around.
Take a vacation with my husband and daughter. And when I say vacation, I mean vacation–NOT using “vacation” time for doctor’s appointments or visiting family or hosting guests. I mean a trip for the sole purpose of relaxing and having fun. We’re not going far, but a long weekend in a neighboring city seeing the sights and enjoying life is just what the doctor ordered. I can’t wait!
What fun things are you planning to do this summer?

All About Fruits & Vegetables

By Ryan Andrews 

 

What are fruits & vegetables?

“Vegetable” is actually not a scientific term and simply refers to the edible part of the plant: roots/tubers, stems, leaves, etc.

A fruit is the seed-containing part of a plant. If you want to get all botany-nerdy, a fruit is the fleshy or dry ripened ovary of a plant.

We often assume that fruits are always sweet, but that’s not necessarily true. For example:

Fruits	Vegetables
Avocado Coconut* Coffee Cucumber Eggplant Pepper Squash Tomato	Beets Cabbage Carrots Kale Onions Potatoes Spinach Yams

*The fruit part of a coconut is actually the fibrous husk, and is not edible.

We think of mushrooms as vegetables, but they’re technically fungi and not plants at all. (They’re still good for us, though!)

Why is adequate fruit and vegetable consumption so important?

You’ll have a hard time finding a reason not to consume fruits and vegetables each day.

• They are alkaline producing, which can help to preserve bone mass and muscle tissue.
• They are rich in antioxidants, vitamins, minerals, fibre, and phytonutrients.
• They contain lots of water to help you stay hydrated.
• Because fruits and vegetables have a high water and fibre content, they’re low in calories relative to their volume. Consuming them on a regular basis can result in a higher volume of food intake. Since humans consume a consistent volume of food, a high consumption of low calorie density foods can help to control overall food intake and manage body weight. See: What Are Your 4 Pounds Made Of?

Antioxidants

Plant foods, especially colourful ones, are a primary source of antioxidants. We need lots of these to curb free radicals formed in the body.

Many plant antioxidants are stored in the leaves, where oxygen is active in photosynthesis. Others appear in plant pigments (for example, the anthocyanins that make the blue-purple colours of blackberries and blueberries) and the chemical defenses of plant skins (for example, quercetin in apple skins).

Fat-soluble antioxidants are most likely to concentrate in the fatty plant material – such as within the germ.

Studies suggest that consuming a diet rich in antioxidants and anti-inflammatory components (such as those found in fruits and vegetables) may lower age-related cognitive declines and the risk of developing neurodegenerative disease.

Epidemiologic and clinical trial data demonstrate strongly that a diet rich in plants (including plenty of fruits & vegetables) can reduce the risk of cardiovascular diseases as well as other chronic diseases. For instance, by simply increasing vegetable and fruit intake, experts predict that we could prevent 20% or more of all cancer cases and avoid approximately 200,000 cancer-related deaths annually.

What you should know

Prehumans may have eaten meat, but our ancestors didn’t neglect plants. After all, a tuber is a lot easier to kill than a wild boar. Our ancestors ate vegetables and fruits in abundance, and we have evolved to reap the benefits of plants’ nutrients.

Vegetables and fruits should make up the base of everyone’s nutritional pyramid. They are the foundation of a high-quality, healthy diet.

Reduce your disease risk

A higher level of fruit and vegetable consumption is associated with a lower incidence of:

Cardiovascular disease Colon cancer High blood cholesterol High blood pressure Prostate cancer Type 2 diabetes Obesity Stroke Eye disease Asthma

Cervical cancer Breast cancer Chronic obstructive pulmonary disease Endometrial cancer Gastric cancer Lung cancer Lymphoma Osteoporosis Ovarian cancer Pancreatic cancer Thyroid cancer

It’s all good

In particular, leafy greens offer some of the greatest benefits. But keep in mind that most produce is good produce.

Variety is also imperative. Studies have shown a direct correlation between the variety of fruits and vegetables eaten and the benefits seen from the nutrients.

More fruits & veg = better diet overall

Most fruits and vegetables are low on the glycemic index and won’t significantly alter blood glucose and insulin levels. This can help with satiety and body composition.

Diets with a foundation of fruits and vegetables tend to be lower in saturated fat and cholesterol, and have higher levels of dietary fibre, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids and other phytochemicals.

Consuming vegetables and fruits in the form of greens supplements likely provide similar nutrients and can be used when the whole, fresh option isn’t available.

Is organic better?

If you are concerned about the difference in health benefits and nutrients between conventional and organic fruits and vegetables, see the following article for more: All About Organic Foods

Summary and recommendations

Aim to consume some sort of vegetable and/or a fruit most every time you eat.

 

Mindful eating enhances weight loss naturally

  

By Catherine Guthrie of yogajournal.com

Eating out can lead to excess, but a new study shows that women who practice mindful eating (an approach drawn from the principles of mindfulness meditation) can lose weight without dieting, even while continuing to dine out regularly. Women who used these techniques, which include taking time to savor the appearance, smell, texture, and taste of their food, ate roughly 300 fewer calories per day than those who didn't and lost an average of 3.7 pounds over six weeks. "The goal is to maximize the pleasure of eating out," says lead author Gayle Timmerman, a nursing professor at the University of Texas Austin. "If you are paying more attention, you can be satisfied with less." The mindful eating skills transferred to the women's own kitchens, leading them to eat fewer calories at home.
Try these tips for fully savoring your meal:
1. Slow Down
Before you taste your food, take a moment to appreciate how it looks, feels, and smells.
2. Notice
Pay attention to what happens between the first, second, and third bites. The pleasure-per-bite ratio typically drops off. The first bite or two of a dessert can give plenty of satisfaction.
3. Choose Well
If you feel neutral about a certain food, skip it and save the calories for something you really enjoy.