MY experience, knowledge, opinion and
some of my favorite recipes
some of my favorite recipes
I love summer! Not just because I was born in the summer, but I love the warmer weather, the sunshine and wearing light weight clothing. By the way, incase you were wondering, my birthday is July 17th and I accept all kinds of gifts and cards. LOL!
I also love cooking on the grill, eating al fresco and summer foods. So here are 3 salads that I am serving for a family BBQ we are hosting for the 4th of July. The first one is a JICAMA SALD. Jicama is a starchy root vegetable, from Mexico, similar to a turnip or potato. It tastes slightly sweet, but is low in sugar, which is a healthy carb choice. It is a good source of fiber and it's also rich in inulin, which is a prebiotic fiber. Great source of Vit C and potassium. The second is an all American salad; COLE SLAW, which happens to be one of my husband's favorite. I altered his mom's recipe just a little. And the last one is EETCH, a favorite Armenian recipe that originally is made with bulgher, but because I am gluten intolerant, I substitute quinoa. This salad has so much protein with the quinoa, you can eat it as a meal.
Enjoy your holiday as well as these salads. Let me know how you like them.
1 Cup of cooked quinoa
1 bunch of parsley chopped very fine
1 bunch of green onion sliced fine
1 large white onion chopped fine
1 bell pepper (your choice of color) chopped fine
2 small cans of tomato sauce
1/2 cup of extra virgin olive oil
1 cup fresh lemon juice
Cayenne pepper and black pepper to taste
I hope all you mamas had a nice Mother's Day and you got to spend it your way. It had been way too long for me to see some of my family, other than my own mom. I love to entertain and with our new kitchen I couldn't wait to invite family over. Now that some of us are fully vaccinated, I had a good excuse to celebrate Mother's Day and invite some of my aunts and cousins over for brunch. The invite was well received and so was the food. We started with mimosas; I made a few varieties of GF quiches, (is that even a word or is quiche plural?), lemon poppy seed muffins and I made for the first time a Banana Oatmeal Bake which I attached the recipe below. I also had bagels and lox, bacon and fruit. Of course I made way too much food as usual, so we've been eating quiche everyday for breakfast and or lunch.
But let me know if you try the Banana Oatmeal Bake. It's a great breakfast option, or snack or simple dessert.
I'm learning we all have choices in life. As kids, our parents teach us right from wrong and most of us usually choose the right thing to do. I have been doing a lot of personal growth, including reading and I'm learning we really do make choices to either help us grow or keep us stagnant in our lives. The one choice I've made recently is to get up earlier in the morningA and follow the (MIRACLE MORNING ROUTINE). I do my daily affirmations, read and write in my gratitude journal; I then go to the gym 5-6 days a week. Do I like working out or getting up early? Hell no, but I feel more energized, I get more accomplished and I know I am doing something good for my mind and body.
We all have choices on how we spend our time; we all have 1440 minutes in day. I hear so many people say they don't have enough time. But what are they doing to use up their minutes? You can choose to sleep in, binge on Netflix (not that there's anything wrong with that), or scroll FB all day. But then what have you really accomplished and did it get you closer to your goals?
We all have choices with our meals? There are times when I eat really healthy and I feel great. But then I choose to eat things I know doesn't serve my body, and my body yells at me with either belly issues or a migraine. Like this past weekend I made a healthy dinner as we met my step daughter's boyfriend for the first time, who is a vegetarian. But my husband made a delicious berry tart and I bought some Armenian pastries and I ate both. I know you would too!
But this morning I went back to my morning protein shake - I could have had a piece of that tart. What would you have chosen?
When we think of February we think of the ground hog, Punxsutawney Phil and of course Valentine's Day. We also hear all about taking care of your heart. It's super important to make sure your ticker is tickin' properly. We do that with proper diet (ask me about our 30 Days to Healthy Living) being physically active, quit smoking, etc. But one thing our doctors sometimes neglect to tell us is to focus on taking care of our mind. What we think about we bring about, which means if we are thinking negative thoughts, negative things will happen. But if we focus on positive things, positive things will happen. We can actually re-wire our brains and thought process by changing the way we think.
There are 3 version to everything that's happening. Here's what I mean...I'm in the kitchen trying to prep my dinner early since I have a busy afternoon. My husband leaves the blender and his cup in the sink after he made his protein shake.
MY VERSION: I get mad THINKING, he's so lazy, he expects me to always clean up after him, I am not his maid. This is the story that you tell yourself about what happened. (My husband thinks I am his maid, and he's lazy).
HIS VERSION: In the meantime, he had to get on an important call for work and will clean up after he's done. The other person involved in the situation and the story they tell themselves about what happened. (He will clean up his dishes after his important call; cause his job is more important right now).
Then there is the TRUTH. Just the facts. No story. No explanation. (There are dirty dishes in the skin).
So before getting stressed out, count to 10, take a deep breath and make a choice of how you are going to react.
Stress on the heart and mind is not healthy and we can all choose to let it go. I also suggest, meditation, deep breathing and adaptogenics like InnerCalm
I hope this helps and if you need more tools and tips I'm here to help. Be safe and stay well!
Best of Health,
So we are 2 weeks into the new year and I want to know, have you given up on your resolutions already? I actually don't make resolutions, I like to just call them goals and lifestyle changes. Actually my word for 2021 is CHANGE. I needed to make some changes on my health; cause like most people being stuck in the house for months and then the holidays I was eating so poorly. Things I know that don't serve my body well, like cheese, sugar and processed foods were making me feel sluggish, causing migraines and of course weight gain. But I am back on track and haven't cheated. I am determined to not give up.
I also needed to work on my personal development and stay consistent for my businesses. I am hiring a business coach and I have a few accountability partners to help support me in my Level Up group with Arbonne. Can I tell you how inspiring and motivating accountability partners can be? When you see what progress each of you are making, it just pushes you more to keep going. For those of you who know me, I am not a reader. But guess what, I have read everyday for 2 weeks so far and that is part of my goal to continue to do so.
So, let me ask you what changes have you made for 2021? I'd love to hear them and maybe we can help each other. Feel free to email me email@example.com
Best of Health,
greatSo here are the benefits of exercising for your skin:
They are convenient, great for the gym, biodegradable and are non toxic.
The best way to help protect your skin is to simply stay away from these common irritants. Carefully select your cleaning products and detergents to help limit exposure. Be conscientious of everything that comes into contact with your skin. If you get a reaction, you’ll know what you need to avoid in the future. Wearing moisturizer can also help, and so can cleansing your skin morning and night with the right cleanser for your skin type (Ask me what cleanser you should use if you aren 't sure).
So what to do? It’s easy, really. You can avoid exposing your skin to the sun. There are some great options when it comes to protective clothing. A big, fabulous hat with a 2–3 inch brim is ideal, and so are sunglasses. It’s always best to avoid the sun in the middle of the day, as this is when the sun’s rays are the strongest and can cause the most skin damage. Always wear your daily SPF moisturizer with at least SPF 30. I have a great one if you want to try www.arbonne.com/Pws/donnawalter/store/AMUS/product/RE9-Advanced-Prepwork-Soft-Focus-Veil-Broad-Spectrum-SPF-30-Sunscreen-4681,12449,1103.aspx If you’re going to be in the sun for an extended period of time, don’t forget to reapply sunscreen throughout the day for maximum protection.
When you smoke, the living layers of your skin are less apt to receive proper amounts of oxygen and nutrients that are required to stay healthy. And then, you guessed it, here come the wrinkles.
Smoking also can prevent your skin from snapping back into shape due to the thickening of elastin fibers. The more you smoke, the greater the damage to your skin. For the sake of maintaining a more youthful appearance, and most importantly, for the sake of keeping your lungs strong and healthy, put down those cigarettes at all costs.
There are so many things out there in the big, wide world that are common contributors to skin damage. Be conscientious of everything you put in an don your body to ensure you are doing your absolute best to take care of it. Skin will age naturally and there's no reason to help speed up that process. Let's do our best to avoid those things than can cause skin damage, so we can age well.
We all now that we are suppose to drink 1/2 our body weight in ounces. Are you doing that? And do you know why you need to do that?
While our bodies are sleeping that's when we are in the healing or repairing stage. So when I wake up the first thing I drink is a cup of hot water with a slice of lemon to rehydrate my body, and get things moving.
Drinking plenty of water is key in keeping our body and organs happily functioning, and hydrated skin is just as important for a healthy complexion 'cause as you know the skin is the largest organ.
Have you ever gone too long without hydration and felt the stress on your body? The human body requires adequate hydration to carry out essential functions necessary for survival. Most people can only live approximately 3 days without any water at all. Makes sense since the human body is composed of 70% water. Besides flushing waste out of your body and helping your violet organs function optimally, hydration also helps nourish your skin. If you want to fight off wrinkles and give your outer layer a healthy glow, don't allow yourself to get dehydrated.
Here are 5 key benefits linked to hydrated skin:
Want to schedule a skin consult? Give me a call 484-354-0338
This is one of my favorite salads that I make and my guests love it to. It's perfect for summer, especially when you can get fresh corn on the cob. (These amounts maybe adjusted depending on size of jicama)
1 jicama peeled
1 large carrot
2-3 corn on the cob, roasted on grill
1/2 can of black beans drained
1/2 red onion chopped
chopped parsley or cilantro (optional)
juice of 2 limes
1/4 cup of EVOO
1/4 tsp of cumin
s & p to taste
Shred the jicama and carrot in a food processor and place in large bowl. Add black beans.
Cut corn off the cob directly in bowl. Add onions and parsley, cumin, salt and pepper. Add lime juice and extra virgin olive oil. Adjust seasoning to your liking. I like serving with tacos. Enjoy!
Well, we are 6 months into this crazy pandemic. I don't know about you, but I'm over it. I'm over having to wear a mask in public. I take care of my skin, but now I am noticing breakouts that I never had before and I know the cause is from my masks. So here's what I am doing to help treat my skin.