Baby Registry!

Being a first time mom I read all about the safety inspections and requirements for all the baby gear on the market. Months later I came up with this list! Almost 100% of what I put on my registry is available on Amazon. If you create a registry with them you can earn two great bonuses!

You’ll find safety spoons, bathtubs that check the water temp and your babies weight, safety certified mattress and accessories and organic diaper materials!

1. 20% off diapers for a year if $500 worth of baby essentials are purchased from your registry

2. 15% off everything left on your registry 60 days before your due date.

Here’s a link to my list!

Eating before bed: What’s the deal

The key is Protein! In many studies it shows that women who consume protein before bed had zero negative metabolic consequences. In active women the benefits included increased muscle building. Where can you find this protein? The best form of protein before bed comes from casein. Casein can be found in in dairy products like cottage cheese or yogurt. Be sure to focus on the sugar free, low fat versions of these products. Casein is a slow digesting protein that won’t spike your blood sugar and is slowly digested. If you’re vegan try plant protein with low sugar.

What to avoid: Fat and sugar. Both can cause an insulin spike and affect your sleep pattern. Some people feel stimulated after eating sugary products and it keeps them up.

The Errand Remix: How to make life easier

As my husband says, “you love convenience.” Well Yes I do! I work 4 jobs, clean, cook and attempt to have a social life. Convenience is a key to my life. I have composed a list of my errand remixes in hopes that it helps one of you!

  1. Instacart. If you haven’t heard about Instacart this is how it works: You register on their website to see what stores deliver to your area. Pick 1 store, pick your items, pick your delivery time, food appears, Voila! My favorite feature in Instacart is that they save the list of foods you ordered previously which makes re-ordering incredibly easy. It tells you what’s on sale, there are catering options and if you buy a certain amount of one item you can get free delivery. However, delivery is usually $4-7 so it’s really not that big of a deal to pay for it. If you click this link you will get $10 towards your first order. YEY!

2. Amazon Prime. My husband eats what I’m estimating is about 15lbs of food per day. That means I have to keep A LOT of quick side dishes and healthy snacks in the house or I have a hangry husband on my hands. Amazon prime will deliver your pantry staples in 48 hours. Here are links to some of my favorite clean eating essentials. (click on the photo)

Seeds of Change Rice & Quinoa: Protein packed, ready in 90 seconds, low sodium. Can it get easier than that?

Edamame Pasta: Another protein packed favorite and alternative to regular pasta. It does have a similar carb count as regular pasta but a healthier glycemic index, higher fiber and protein.

Lorissa’s Kitchen Jerky. I love this jerky! It comes in a variety of flavors and I keep it in my desk at work. Yes jerky has a higher sodium content but it’s just a snack not meant to be eaten daily. Treat yourself!

Hemp Hearts. Hemp seeds are full of protein and fiber. They are a great additive for yogurts, smoothies and cereals. I like to add them to yogurt with fresh fruit.

Planters nuts snack bags. Pre-portioned and full of healthy fats and protein, nuts make a great snack. You can throw them in your purse or keep them in your desk. Eat them after a workout or while shopping!

Goji berries. This is considered a super food due to it’s high antioxidant content. They are a little high in sugar so use them sparingly as a yogurt topping or mixed into a smoothie.

Chia Seeds. Chia seeds contain protein and fiber which keeps you feeling fuller longer. I like to mix these with unsweetened coconut milk and create a pudding. It sits over night and then you have pudding for a week! AKA Healthy dessert.

Roasted Edamame. Protein is a key factor when it comes to snacks. You want to feel full until you’re next meal. Edamame has a high protein content without much sugar or salt.

3. The gym. With my crazy schedule I don’t always have time to go to the gym so I had to create a small home gym area. With a mat, bands, a few weights and a stability ball I have managed to stay in shape. Here is a list of equipment that is fairly priced and I use on a regular basis.

Stability ball: Great for Abs, lunges, squats, core and it comes with a book of exercises and instructions on how to use.

Ankle Weights. I recommend these weights to all my patients with knee pain. They come in a variety of weight levels and sizes. You can maintain your quad and hamstring muscles by performing hamstring curls and leg extensions at home. These are the main stabilizing muscles of the leg, they protect your leg from injury and maintain the alignment of your knee cap. You can also wear them around the house while you clean-like I d, LOL.

Yoga Mats. It’s important to protect your back when laying on the floor. Using a cushioned yoga mat can give you just enough bounce. You can use this for stretching, abs, plank exercises etc

Booty Band. This is essential if you want to build your booty! I had no idea how important and effective bands were until a former trainer introduced me to them. They supply resistance to exercises and help you activate your glute muscle. Most of us are quad dominant which means while doing leg exercises your legs/quads take on most of the exercise. However, if you activate your glute before exercising you’ll have a greater increase in your glute muscle and toning. Booty band = better booty

Resistance Bands. You can use these to tone your arms, back and legs. This set comes with a list of exercises and instructions. These are so light weight you can bring them with you when you travel.

Booty Bands. Yes I mentioned these already but this is a different version. These are a lighter weight, rubbery version. They’re great for traveling and easier to use when you’re wearing shorts. They stick to your legs and won’t ride up or roll up. So if you’re a workout shorts girl you might prefer these.

De-Stress: Part 1

Meditation is a proven method of relieving stress. Starting and ending your day with this practice can improve your life overall. Before jumping into meditation some practitioners believe you need to realign your chakra’s to remove any negative energy effecting your body. I have attached a link to a youtube video that helps you reset your charka’s in 7 minutes. Even if you think this is silly or doesn’t work it’s 7 minutes you’ll spend doing nothing but focusing on relaxing. That alone will improve your overall health. Think of this as a start meditation video. Click here to watch!

Coconut water: Is it all hype?

Forcenturies, people in tropical climates have been using coconut water for itsamazing health benefits.

Now that coconut water has become readily available and word of its nutrition capabilities has spread, it’s become a trend. After doing my research I hope this trend is here to stay!

Loaded with antioxidants, aminoacids, enzymes, B-complex vitamins, vitamin C, iron, calcium, potassium,magnesium, manganese and zinc, coconut water can help improve your overallhealth in several ways. This superfood is most well-known for itsrehydration properties. Not only does coconut water surpass water andsports drinks at replacing electrolytes, but, it’s low in calories, low in fatand contains less sugar than sports drinks. It can help relieve hangovers andrehydrate those recovering from gastroenteritis. It’s well tolerated by thegastrointestinal tract and most suitable when you’re unable to tolerate food.

The most relatable property ofcoconut water is its anti-aging effect. This tropical treat containscytokines that promote cell growth and activation, a crucial role in replacingdead skin cells. It also keeps the skin hydrated reducing the appearance ofwrinkles and soft tissue deflation. Coconut water can also be applied directlyto the skin to reduce acne and inflammation. The anti-microbial capabilitymakes it an excellent organic alternative for pregnant women and thoseinterested in holistic “medications.”

Rich in Vitamin K, coconut water promoteshealthy hair growth and prevents hair loss. In addition, it’s packedwith Lauric acid, which helps improve hair strength. It only takes a cup a dayto reap these benefits!

In a study by the Journal ofMedicinal Food it was found that coconut water had a beneficial effect on lipidmetabolism to counteract total cholesterol, LDL (bad cholesterol) andtriglycerides. It can also help lower blood pressure and balance out sodium toreduce water retention.

Don’tyou want to just bathe in it?!

I highly recommend incorporatingyoung green coconut water into your diet for your skin and overall health.Luckily we’re in South Florida where it’s easily accessible. You can even findit while frolicking on the beach!

My favorite skin care tools and products

**Click on any photo below to be taken to a website where you can purchase the item**

  1. New Spa at Home Microdermabrasion Kit: A once a week microdermabrasion can really help those with acne prone skin or dull skin. I like this kit because it’s easy to clean and easy to use. (Click on the photo of the product to purchase)

2. Can’t afford the kit above but still want to remove the dead skin cells contributing to your dull complexion? Purchase Dr. Brandt’s Microdermabrsion Skin Exfoliant. It smells amazing and will remove residue from makeup in addition to flaky skin. (Click on the photo of the product to purchase)

3. Dry, cracked lips? Fabulips is a godsend! Not only will it remove the dead skin and polish your lips but it will moisturize them as well. This is best to you at night or right before apply a matte lipstick for a smoother appearance.

4. Peter Thomas Roth Therapeutic Sulfur Mask: THIS IS THE BEST FOR ACNE!! This will dry the blemishes, decrease the inflammation and remove oil from your skin. It even works on cystic acne. You can also use it to spot treat as needed. If you forget to take your makeup off at night this is a great detoxifier to use the next morning.

a 5. The best overall night cream. Neutrogena Deep Moisture. If you’re my client you have definitely heard me recommend this before. Out of all the night creams on the market, including $300 department store sea kelp, ground diamond, water sphere (eyes rolling), this is the best. Your body is capable of absorbing this product which allows it to plump the skin and not just create the illusion of hydration. I especially like this for women developing fine lines under their eyes. The skin underneath your eyes is very fragile. You want to keep it moisturized so it doesn’t have a crepe appearance.

6. Obagi Professional-C Serum: For brighter, more youthful looking skin. Apply at night and wear sunscreen during the day. Vitamin C is a potent antioxidant that can neutralize free radicals (toxins in the environment), it also helps boost collagen and is great for overall maintenance of the skin.

7. Sunscreen. There are two sunscreens that I love for every day use. Neutrogena Healthy Defense with Helioplex SPF 30 and Colorscience Mineral Powder Sunscreen Brush. They both great to put on daily. If you’re not wearing makeup go for the Neutrogena. If you wear makeup you can use the Colorsciene as a setting powder. It comes in a variety of colors to match your skin tone. Neither one will clog your pores.

8. Skyn Iceland Hydro Cool Firming Eye Gels and Icelandic Relief Eye Cream Pen Set. These patched really de-puff the eyes. You can keep them in the refrigerator for an extra boost. The best way to use them is to put them on first thing in the morning. Eat breakfast, put your eye make up, get dressed and by the time your done the patches will be ready to be removed. Clean off the area with a damp towel and proceed with the rest of your makeup application. They also make a great skin hangover kit for a full face refreshing and it makes a great gift!

9. Bliss Triple Oxygen Instant Energizing Mask. A quick fix for dull, tired, sallow looking skin. I like this for when you need a quick skin reset before a date or going to a wedding. Leaves you with a squeaky clean look.

Why I drink Après every day..and no they’re not paying me for this.

Après has been a lifesaving gem I found online about a year ago. Having numerous food sensitives and being unable to consume enough protein in my diet to gain muscle has always been a challenge. I use these drinks as breakfast when I’m in a rush, as post workout recovery drinks and occasionally as dinner if I got home late and don’t want to eat a full meal before bedtime. (These are my personal methods not dietary recommendations. For that you should consult your health care provider)

I have been recommending Après to my patients since I’ve tried them. With 4 flavors and a world of nutritional benefits in my opinion there is no downside to these drinks.

Let’s talk about the ingredients. Full list in order of content (Mint Cacao flavor-because it’s my favorite and it’s sitting on my desk right now): Filtered water, organic coconut water, plant protein blend (pea, chia, cacao, hemp), organic virgin coconut oil, natural flavors, organic coconut sugar, organic cocoa powder, organic sunflower lecithin, electrolyte blend (potassium phosphate, sea salt) organic Madagascar vanilla extract, organic monk fruit extract and gellan gum.

**Non-GMO, Vegan, Gluten Free, Dairy Free, Soy Free**

Organic coconut water and virgin coconut oil are packed with metabolic fats. You’re probably thinking oil is a fat. Not all fats are the same! This form of fat categorized as medium-chain triglyceride (MCT). There are numerous benefits of adding MCT’s to your diet I outlined a few here:

  • Easily digestible
  • Promote weight loss: They make you feel fuller longer, prevent obesity, are processed by your body in a way that requires you to burn more calories and people that consume them on a regular basis usually have a decrease in their waistline circumference.
  • Have 10% fewer calories than other fats such as those found in nuts
  • Ketogenic friendly: This fat is metabolized into ketones and not body fat.
  • Ketones can pass through the blood brain barrier supplying your brain cell with energy
  • The body can process them into instant energy
  • They can optimize the growth of good bacteria and support gut lining
  • They can reduce the amount of lactic acid build up following a workout. One study found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling had lower lactate levels and found it easier to exercise. Furthermore, the study found that taking the MCT oil before exercise may help you use more fat instead of carbs for energy
  • They help people with Alzheimer’s disease and in prevention. Alzheimer’s disease impairs your brain’s ability to use sugar. An MCT ketogenic diet offers an alternative energy source: ketones. This allows brain cells to survive better. It also blocks a receptor in the brain that causes memory loss.
  • Many autistic children benefit from ketogenic diets. One study found positive overall improvements when a ketogenic diet was followed for 6 months. Après can be used as part of ketogenic diet. It’s also gluten free which is occasionally recommended for children on the spectrum.
  • MCTs have been shown to reduce fat storage and increase fat burning. One small Chinese study of 40 people with diabetes found that those who consumed MCT oil daily had significant reductions in body weight, waist circumference and insulin resistance

Next Ingredient: Cacao powder

Cacao has 40 times the antioxidants of blueberries. Yes, you read that correctly 40 times!! There is a scale called an ORAC score that measures the ability of an antioxidant to absorb free radicals (toxins that come from pollution and our environment) which can lead to disease such as cancer.  Cacao has a score of 98,000 per 100g where blueberries have a score of 2,400.

Cacao also has the highest plant-based source of iron, at 7.3mg per 100g.  For comparison, beef and has about 2.5mg per 100g and spinach at 3.6mg per 100g.  It also has one of the highest plant-based sources of magnesium. Magnesium helps turn glucose to energy and is a heart healthy mineral. It also happens to be the most deficient mineral in the Western world. It’s also high in calcium and a natural mood elevator.

The last ingredient I’m going to review is Plant protein. People that eat a diet that is rich in plant proteins tend to have lower risk of heart disease, reduced risk of type 2 diabetes, lower body weight, lower cholesterol, lower blood pressure levels, lower risk of stroke and cancer. This of course would only benefit you if you use Après as a substitute for an animal protein for one or more meals a day. For example, instead of having a chicken salad you could have an Après drink and green vegetable salad instead.

As a workout recovery drink Après not only replenishes your energy with its MCT’s but with electrolytes. Hydration is an often-misunderstood term. Hydration is the ability to absorb water not just drinking water as it’s often misused. You are not hydrated if you drink water, you are hydrated when your body absorbs it. To absorb, use and maintain body water you need electrolytes to maintain the balance on a cellular level. Sodium maintains fluid balance, potassium prevents cramping, calcium regulates muscle contractions and heart rhythm, magnesium relaxes the muscles and bicarbonates delay fatigue and enhance endurance. Après contains all these key ingredients.

In addition to the electrolytes mentioned Après also contains 2g of fiber, only 14g of carbs, vitamin C, 25% of daily value of Iron and phosphorus.

Why do I love the taste of Après?

All the Après drink have a smooth velvety texture. They’re not watery or so thick you can’t swallow them. No chunks! You cannot taste the protein. In other drinks I’ve tried I felt like I was drinking liquid chalk (gross). I also like that they’re cold which is great when you know you must eat something but you’re feeling a little under the weather. Your stomach tolerates cold drinks much easier. Some people get nauseous after they work out and cold fluid is all they can get down. Water is great but doesn’t replenish your electrolytes and sports drinks have so much sugar they can make your nausea worse or cause a sugar spike that’s followed by a plummet.

Après has 4 flavors: Sea Salt Chocolate, Mint Cacao, Vanilla and Cold Brew Coffee. My personal favorite is Mint Cacao which has a very slight Mint taste. They are all Non-GMO, vegan and gluten free. They taste best shaken and chilled in the refrigerator or over ice. I have mixed them with crushed ice in a blender before and partially frozen as my version of ice cream. You can take the dairy away from the girl but no the ice cream craving! You can purchase Après online here . 

I have been selling this product in my office as mentioned before for my clients. However, we can’t stack large cases, so we suggest ordering online if you fall in love with them like I did.

Lastly, this post was not sponsored by Après. This is my personal and medical professional opinion on the product. You should always consult with your own medical provider regarding your diet.

The Truth About Cellulite

Eighty-five percent of women have cellulite! Fortunately there are new and effective solutions to help reduce the appearance of dimpled, lumpy skin. Cellulite occurs when fat beneath the skin is pushed against the surrounding connective tissue, this bulging causes a lumpy, indented texture.

The main causes of cellulite include: poor circulation, buildup of toxins in your fatty tissues, loose skin, lack of exercise and genetics. For most women their cellulite has a multifactorial origin and requires a combination of treatments to address them all.

Let’s break down the causes and corresponding treatments:

  1. Poor Circulation: Stimulating blood and lymph flow helps reduce the dimples associated with cellulite. The best way to do this is with a method referred to as “dry brushing.” You can find natural bristle brushed at your local target or pharmacy. The area must be brushed daily for full effect. Brush the area with light pressure until the skin turns a mild pink color.
  2. Buildup of Toxins: Toxins from diet or chemicals you absorb from lotions can build up in fat cells and cause them to expand. Bladderwrack Seaweed aids the body’s natural detoxification process and removes toxins from the cells, for smoother skin.
  3. Loose skin: With age and fluctuations in weight the collagen fibers in our tissues weaken, causing dimpling. Skin tightening cream and procedures can help reverse the process and improve skin texture. Specifically, micro-needling with Platelet Rich Plasma (PRP) can help re-build collagen, tighten skin and improve the texture. The procedure is simple and painless. First, PRP is derived from the clients own blood, same procedure as drawing blood for annual lab work. Micro-needling creates microchannels in the skin and the PRP is massaged into the skin for absorption.
  4. Lack of exercise: If you increase your daily activities and exercise you can firm your body and reduce the appearance of cellulite. Weight training and High Intensity Interval Training (HIIT) have been recognized as the best fat burners. Below we have included an example of an at home HIIT workout that you can use to get started!
  5. Genetics: While all of the above treatments will help reduce cellulite, women falling into this category might be seeking further treatment. If you’ve failed conservative treatment and PRP with micro-needling the next best option is to see a plastic surgeon and be evaluated for Cellfina. Cellfina is a minimally invasive one time treatment that uses a microblade to cut through fibrous bands that cause cellulite. Results vary by client and can last up to 3 years. Diet and exercise must be maintained for results to last.

Visit my fitness section for at home HIIT training exercises to help burn fat effectively.