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.
​

     

  JICAMA SALAD                            

• 3-4 ears of corn on the cob
• 2 - 15 oz cans of black beans drained and rinsed
• 1 large jicama shredded
• 1/2 cup of shredded carrots
• 1/3 cup of sliced green onion
• 1/3 cup of parsley or cilantro
• 1/4 cup of chopped fresh basil
• 5 TBLSP of extra virgin olive oil
• juice of 2 fresh limes and grated lime peel
• juice of 1 orange
• juice of 1 lemon
• 1/4 tsp of cumin

1. Grill corn on the cob,  let cool and cut kernels.
2. Place all veggies and herbs in large bowl 
3. Whisk together orange, lime, lemon juice and lime zest with olive oil, cumin, s & p to taste.

               EETCH
     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

1. Cook quinoa in water and let cool
2. Chop all veggies and place in mixing bowl
3. Add quinoa
4. Add tomato sauce
5. Lemon juice, EVOO and spices 

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.
Ingredients

• 1 1/2 cups mashed banana (about 3-4 bananas) 
• 1/3 cup brown sugar 
• 2 large eggs
• 1/2 tsp salt
• 1/2 tsp vanilla extract 
• 1 tsp baking powder 
• 1/4 tsp cinnamon 
• 1/8 tsp nutmeg 
• 2 cups milk (I used oat milk)
• 2 1/2 cups gf old-fashioned rolled oats 
• 1/2 cup chopped walnuts 

Instructions

• Preheat the oven to 375ºF. Mash the bananas well with a fork.
• Add the mashed bananas to a large bowl along with the brown sugar, eggs, salt, vanilla, baking powder, cinnamon, and nutmeg. Whisk until the ingredients are combined. 
• Add the milk and whisk until combined again.
• Finally, stir in the rolled oats and chopped walnuts.
• Pour the oat mixture into a 9x9-inch casserole dish and transfer to the preheated oven. Bake for 45 minutes, or until it is golden brown on top and around the edges.
• Serve warm or refrigerate and enjoy cold!

NutritionServing: 1serving | Calories: 367.87kcal | Carbohydrates: 54.22g | Protein: 11.4g | Fat: 13.28g | Sodium: 324.97mg | Fiber: 5.7g

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, 
​Donna

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 donna.a.walter@gmail.com

Best of Health, 
​Donna

greatSo here are the benefits of exercising for your skin:

1. Reduce wrinkles - A good workout will help our body produce collagen and keep your skin supple. It will also help to maintain healthy levels of cortisol (your stress related hormones). Too much cortisol could lead to acne breakouts or cause the collagen in your skin to break down increasing sagging and wrinkles.
2. Instant Glow - When you get your heart pumping from aerobic exercise, your skin receives a dose of oxygenating blood, allowing it to produce more natural oils which will help your skin look healthy and naturally moisturized.
3. Sweat it out - Since your skin is the largest detox organ, sweating helps to clear the skin and purge your body of toxins that can clog your pores.
4. Muscle Tone - the more muscle tone you have, the healthier your skin will look and feel. Increased muscle tone will lead to firming skin and may also minimize the appearance of cellulite.

Make sure after your workout you wash your face. I love these Dissolve the Day Facials cloths.
They are convenient, great for the gym, biodegradable and are non toxic.
​

• Going  To Bed Without Cleansing

Did you know that it is so important not only to wash your face at every morning but also at night? We'e all gotten used to washing our hands a gazillion times a day, but when it comes to our face I highly recommend just twice a day. Yes once in the morning and before you go to bed. Here's another great tip (do it right after dinner before you relax so it's done before you get comfy). Bacteria builds up on your skin when you sleep, so you need to wash it off in the morning. And of course, at night you'll want to wash off every trace of makeup, oil dirt and whatever other environmental pollutants may have landed on your face during the day, so your pores don't get clogged. Actually your skin ages quicker if it's not clean.​

•  Using Irritating or Harsh Chemicals
  

Have you ever spent the night in a hotel and woken up to one side of your face being red and irritated? I sure have. The reason? Hotels tend to use harsh detergents when they launder the sheets and towels. This is a good thing for hygiene, but not when it comes to your skin. Chemicals that are commonly found in laundry detergent and other cleaning products can be irritating to the skin, as can certain synthetic fragrances. Exposure to these chemicals can lead to redness, sensitivity and even breakouts. People who have sensitive skin are the most effected and will likely experience more irritation than others. 
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).

• Sun Exposure

We all know the importance of avoiding the sun’s damaging rays, right? We know that the sun’s ultraviolet rays are responsible for breaking down collagen and elastin in your skin. It’s the collagen and elastin that keep your skin looking smooth and plump. (I know, most people hate the word ‘plump’ when it comes to their body, but it’s a good thing for the skin—really.) The sun’s rays can also affect your skin’s pigmentation, resulting in age spots and uneven skin tone. Of course, skin cancer is always on the forefront of our minds, and should be reason enough to protect our skin each and every day. (the sun doesn't discriminate so even if you have dark skin you can get skin cancer).
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.

•  Smoking

You would have to live in a cave if you haven’t heard that smoking is bad for you. When it comes to skin, smoking can be your worst enemy and the catalyst for fine lines and wrinkles. In fact, the term “smokers face” is used by doctors to describe a person’s face who shows the common signs of smoking. The skin of someone who smokes generally isn’t healthy, and frankly it doesn’t look very healthy either. It can wrinkle easily, especially around the eyes and upper lip, and it can look dried out and dull. Smoking causes blood vessels to constrict, and as a result they get narrower. This isn’t a good thing, as it’s these very same blood vessels that feeds the outer layers of your skin. 
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: 
 

1. Improved skin elasticity – Skin elasticity is skin’s ability to stretch and snap back to its original shape. Loss of skin elasticity causes skin to look saggy, crinkled, or leathery.
2. Reduced wrinkle appearance – improved hydration plumps up deflated skin cells and irons out wrinkles – this effect can be achieved in a short space of time with good skincare ingredients.
3. Balanced oiliness –Dehydrated skin can be oily.  Your skin has the ability to detect hydration levels and a lack of moisture signals sebaceous glands to produce oils. This feedback mechanism can be regulated by increasing hydration.
4. Improved skin defences – healthy, hydrated skin is better equipped to defend itself against environmental aggressors. With the aid of added anti-oxidants, fighting off free radicals becomes even easier.
5. Improved detox function – healthy skin cells have the ability to flush out toxins and the by-products of metabolism that result in dull skin. The ability for skin to detox is reliant on effectively hydrated skin.

​If you have a hard time drinking water, try adding a slice of lemon or cucumber, or some berries and a mint sprig to add more flavor. 
​Want to schedule a skin consult? Give me a call 484-354-0338
​