Ahh, cellulite – we have all likely experienced it.

Men and women alike. It’s a condition that affects 90% of women and 10% of men.

Cellulite is caused by a buildup of fat underneath the skin. It’s actually caused by fibrous tethers that run through your fat and pull on the fascia that lies underneath your skin, creating a dimpled appearance. It is a very common, harmless skin condition that causes lumpy, dimpled flesh on the thighs, hips, buttocks, and abdomen

And for some, it can go away. While with others…

It lingers.

All bodies are beautiful, with and without cellulite.

But when we see it on ourselves, we have a hard time seeing the beauty underneath it. We want to look AND feel beautiful…and most importantly – we want to love the skin we are in.

So if you have cellulite…

First, know that YOU ARE BEAUTIFUL no matter what…

But if you do want to try to reduce the appearance of it…

There are 5 easy tips that I personally follow to reduce the appearance of my own cellulite.

Here they are…

1. Hydrate!

Hydration is crucial for improving our circulation, so it makes sense that being properly hydrated plays a role in reducing the appearance of cellulite. 

Being properly hydrated helps keep your skin healthy and plump. If you are dehydrated your cellulite may appear to be worse and more prevalent as it weakens and thins the skin.

So make sure you are drinking up that water. Eight 8 ounce glasses a day is ideal!

2. Get Those Omegas

Omega-3 fatty acids and fat-soluble vitamins have been said to help reduce cellulite in many individuals.

Both Omega-3s and other fat-soluble vitamins are important for many other functions in the body, so why not our skin as well?

A small study has found that the omega-3 fatty acids in fatty fish may help increase skin elasticity.

My favorite source of Omega 3’s is Complete Collagen+. To say this stuff changed my life would be an understatement. Not only do I have the hair I have always wanted, but it fuels my body with some essential nutrients that I need in order to look and feel healthy. Especially when it comes to getting my Omega 3’s into me daily.

Not only does it have Omega 3’s to help tighten your skin, but also its main component is COLLAGEN. Which plays a fundamental role in the elasticity of our skin.

Collagen makes up 80% of your skin’s structure, providing firmness and strength. So when we don’t receive enough our skin can sag, stretch, and thus causes cellulite. 

So taking Complete Collagen+ can help by working to tighten skin and provide you with the Omega 3’s your body desires to keep skin tight and firm. The Omega 3’s and Collagen work like a dynamic duo to tackle cellulite…and of course, it TASTES AMAZING! 

3. Get Moving!

Exercise plays an important role in our skin and its appearance. Now, exercise won’t make your cellulite disappear, but it can make it less noticeable. It can help build muscle under lumpy areas making the skin appear more smooth.

If you find your cellulite is most prevalent on your legs, try some leg exercises that can help tone those areas most. The next time you go to the gym, head to a machine that can really focus on your legs. Even bike riding is a great way to tone your legs!

4. Massage The Skin

Try massaging or dry brushing the areas where you see your cellulite the most, giving them a firm rubdown. You can also use a deep-tissue roller. 

Massages may reduce cellulite by improving lymphatic drainage. It can also help stretch your skin tissue, which may help stretch out cellulite dimples as well. Massaging the skin can help improve blood flow and remove excess fluid, which can cause lumpy-looking skin.

And this should be done repeatedly if you can. Repeating the process is ideal to achieve and maintain the skin you want. 

5. Caffeine

Caffeine can be found in almost every cellulite-reducing product. And this is because it helps blood flow to the skin.

Now, there are 2 ways you can utilize caffeine to reduce the appearance of cellulite.

The first being a caffeine lotion. Caffeine causes the blood vessels to constrict and the fat cells to temporarily shrink. Applying a lotion with ample amounts of caffeine can help temporarily smooth and tighten your skin.

The other – coffee scrubs. 

The massage and exfoliation benefit the skin by stimulating blood and lymph flow, while the caffeine itself works to have a tightening effect.

When used topically, a ground-coffee exfoliant can help minimize the appearance of cellulite by stimulating lymphatic drainage while the caffeine content can work to tighten and plump the skin. Caffeine can also dehydrate our fat cells, which means it can deflate and reduce the appearance of our cellulite. 

We only get one body, so it’s important for us to love how we feel and look. So if you have some cellulite and would feel more comfortable with it looking a little less prevalent, try these tips and see how they can help you.

Stay beautiful!

Resources:

https://pubmed.ncbi.nlm.nih.gov/19160533/

https://pubmed.ncbi.nlm.nih.gov/25671051/

https://www.google.com/url?q=https://www.asds.net/cellulite/&sa=D&source=editors&ust=1624559221864000&usg=AOvVaw2V9CkJJbu9en4PyYmZbCfx

Face scrubs are all the craze and they are great for us – but what about our hair and scalp?

We should be showing our hair and scalp the same love as our skin.

Of course, we all want nourished and healthy hair.

And there are plenty of foods we can eat to help give our hair the nourishment it desires…

But just like our face, we can also add in a nice pampering scrub every now and then.

This is an at-home hair scrub your hair will absolutely LOVE!

The complimenting ingredients will work as a powerful exfoliator and help shed any skin and lose any oil that may be clogging your hair follicles while also hydrating the scalp.

It contains just sea salt, lemon juice, and olive oil. Only 3 ingredients but AMPLE nutrition!

Okay, let’s get started!

Here’s what you need to grab:

• 2 tbsp of sea salt — Salt helps loosen and remove existing flakes while stimulating circulation for a healthy scalp. It also absorbs excess oil and moisture to help prevent fungal growth and lessen the chances of dandruff.
• 2 tbsp of lemon juice — Lemon juice can cleanse the scalp and hair follicles, while restoring healthy pH levels, and removing build-up of hair products, oils, and pollutants.
• 2 tbsp of olive oil — Olive oil is loaded with vitamins A and E which help fight free radicals that can trigger hair loss.

Next…

• Combine all ingredients into a bowl
• Apply the mixture to damp hair while massaging it into the scalp
• Leave on for 10-15 minutes to let it soak in well
• Rinse well with warm water and continue to shampoo and condition as usual

And there you have it! 

A super simple but powerful DIY hair scrub that will leave your scalp feeling the love it deserves!

We tend to live life in the fast lane. By juggling work, home life, and a social life, it makes it hard for us to make time for ourselves.

So many of us are just GO GO GO all the time (I know I am)!

Between work life, farm life, and the additional aspect of motherhood in the coming future……here isn’t much time to sit and just relax.

But I have come to realize that even if I don’t feel like I have the time to unwind, I HAVE to make time!

One thing I have always told myself  is that “life doesn’t stop just because I do.”

And while I still believe this to be true..

I also know I need ME time.

I need set time each day to unwind, relax my mind, and decompress.

Easier said than done right?

I thought it was going to be impossible.

BUT there are some tips and self care guidelines that I follow to ensure I am taking time to care for myself each day.

They have been a HUGE help to me and I hope they are for you too!

When we feel more relaxed, it’s not just good for our mind but our overall health as well.

In fact, stress can really take a toll on our physical well being…

It can weaken our immune systems, impede our sleep, raise our blood pressure, upset our digestive system and more…

And it all starts with our minds.

If we can clear our minds of stress, we can get our bodies on the right track and feel our best on both the inside and outside!

Let me tell you about my FIVE TIPS for easing my mind and clearing up some mental clutter!

Five Tips to Unwind and Ease The Mind

1. Meditation

Meditation has been a widely used way for us to relax for CENTURIES! It has exploded in popularity because it’s an easy and effective way for us to focus on our breathing and relax our minds.

I personally spend 15-20 minutes each day on my meditation. Now, the time of day may depend on your schedule. For me, I like to meditate  first thing in the morning when the sun is coming up and the birds are chirping. The harmonic sounds of the morning songbirds help guide me into my breathing.

I sit in my sunroom as I watch the sun come up. With my hands in my lap,  I sit with my legs crossed and I close my eyes as I  focus on the songbirds (or the rain if it is a rainy day). Once I have my focus,  I then switch to my breathing.

If you don’t have a peaceful surrounding (heavy traffic for example) try to find the most quiet room in your house and focus only on your breathing. If that doesn’t work, try putting on headphones and listen to meditative music or sounds of nature before focusing on your breathing.  

The moment you breathe in deeply, it sends a message to the brain to relax. Keep your eyes closed and focus on the inhale and exhales. This will help clear your mind and relax your body as well. In breathing this way, it can immediately slow down the heart rate and blood pressure. It also reduces the production of stress hormones.

To steady your breathing, try inhaling while counting to and then exhaling for the count of ten.

You can also do this in the evening to end your day if you have had a very stressful day. In doing so,  you can help rid your mind of any excess thoughts before bed so you can relax and sleep more deeply. 

2. Music

Bob Marley once said “One good thing about music, when it hits you, you feel no pain”.

And I hold this to be very true.

Granted, there are some songs that may trigger unhappy memories… but music can speak for us when we have no words and calm us when we need it.

I find music to be such a great way to escape my own mind. I listen to it when I shower, when I cook, when I work, when I exercise, and when I am just having alone time to decompress.

Listening to music can help us escape the moment, which helps us relax and unwind. And whatever that music may be – listen to it! 

But, in order for it to be truly relaxing, it shouldn’t get your heart beating too fast. For relaxation, you want something that calms you. Now this doesn’t mean you have to listen to classical music. Your music selection can be any genre that you feel eases your mind.  Once the music is playing and you find yourself unwinding, you can begin to let your mind wander and allow the stress from the day to roll away.

3. Writing

Writing has been a unique form of expression for years and years. It gets the thoughts we have swimming around onto paper-which can help clear our head of all that clutter. 

Writing reduces stress as it helps us process our thoughts and emotions. It helps us think critically and review a situation in a different light. Sometimes it can simply get the words out when we don’t quite know how else to express them. 

I keep a daily journal that allows me to  get my thoughts into words and release any pent up emotion.. I find that it helps me to have a clear mind when I  don’t hold anything in and just write everything as it comes.

Writing is a great tool as it lets us release our thoughts and feelings without judgement. No one has to see what you’re writing. It can be as confidential as you want.

Do you have a head full of thoughts that you just need to get out? Put some pen to paper and just let it flow (even if it makes no sense). By eliminating the words and thoughts from your mind, it will help you to feel destressed and clear minded. 

4. Exercise

Exercise doesn’t have to be fast paced or overly exerting if you want to feel relaxed. Walking and yoga are great exercises to help unwind. Check out my benefits of yoga article here to see how Yoga can help your body and mind! 

Exercise aids in providing stress relief for the body while imitating \the flight or fight response. Through physical exertion and this response, your body receives positive effects including support to your cardiovascular system, digestive system, and immune system. By activating these systems, you are helping your body release stress and feel your best.
Walking specifically is a great relaxing way to exercise. I love putting my headphones on and going for a stroll with my dog Lincoln. 

Studies have shown that walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve our mood. 

5. Make Time For Yourself

Self care is one of the most important tips for overall health. Our mental and physical wellbeing go hand in hand and they each need to be taken care of for us to be healthy.

Making some time for yourself is crucial. Even if it’s not daily… Every other day or a few times a week will help you destress. This could be just having a nice soak or enjoying a drink outside on a sunny day. Whatever brings you joy, you should do it!

And it doesn’t even have to be solo. Have a date night with your spouse, go out for dinner with friends, or anything that helps you unwind and enjoy yourself.

You work hard-and you deserve to let loose – whatever that may be!

The more relaxed we are, the more we feel like ourselves. We feel more capable of taking on the next day and can feel rejuvenated to tackle anything that gets thrown at us! It gives us a more positive outlook on life which can go a long way!

Life isn’t easy, and our minds can take a beating. But, we can learn to empty out that mind of ours and make room for more positive thoughts!

Stay relaxed friends!

Resources

https://www.apa.org/topics/exercise-stress

Do you want healthier looking skin?

So many of us do – men and women alike.

And one thing we all have in common when it comes to skin…

Is that it’s affected by our diet!

Whether you realize it or not, your diet is KEY to healthy and nourished skin.

In fact, what you eat is essential for your body in so many ways like providing proper nutrition to fuel your cells, giving you energy, keeping your heart healthy, allowing your brain to function at its best…

And enabling your skin to look and feel amazing!

Similar to what we eat for our overall health, we need to ensure it is the best food possible. As always, it is about the ingredients. We need foods with ample nutrition which means full of vitamins and minerals to nourish our body.

What we put into our body doesn’t just affect us on the inside, but it also greatly affects us on the OUTSIDE too – Especially when it comes to our skin.

Foods with a high glycemic index (which contain sugar and refined grains) can wreak havoc on your skin. Plus, they are not ideal for your internal health either… 

So the next time you want a sugary snack, think again.

Instead, reach for something that will benefit your skin and nourish you on the inside too!

Try These Foods For Healthy, Glowing Skin!

Nuts: Walnuts, Cashews & Almonds

Walnuts can increase collagen production because they are high in omega-3 fatty acids. In fact, they are higher in Omega 3’s more than any other nut. Walnut’s rich omega-3 content also helps reduce stress and diminish the risk of heart disease. And, believe it or not, stress can play a huge factor in your skin quality, leading to breakouts from hormonal spikes. So less stress can equal healthier and more clear skin.

Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and are also packed with essential fatty acids, protein, and fiber. Vitamin E also works to keep the blood vessels dilated in order to keep the skin hydrated and can help protect the skin against some skin disorders like acne and eczema. They also contain Linoleic acid, an essential fatty acid that can help prevent dry skin.

Cashews are high in selenium, which acts as an antioxidant with vitamin E. They also contain  zinc, which works to promote immune function for healing and cell growth that can renew and replenish infected or damaged acne areas.

So toss a handful of these yummy nuts into your next salad or enjoy a handful as a nutritious snack!

Carrots

Carrots can protect your skin from the sun’s rays. The beta carotene in carrots works as a skin-friendly nutrient that gets converted to vitamin A within the body. It helps repair skin tissues while also protecting skin from harmful radiation-including sun damage.

It has been found that a carotenoid rich diet can protect your skin from UV damage and improve overall skin appearance.

Craving a midday snack? Have a bowl of raw carrots! And make it more fun by adding some tasty humus!

Kale & Spinach

These 2 leafy greens are nutritional powerhouses for us. 

Spinach contains vitamins A, C, and K, which all work synergistically to help skin enhance its radiance and can help heal the skin from scars and sun damage.

Kale is rich in vitamins C, E, and K, which work together to help the skin look younger and healthier. Vitamin C is an antioxidant that’s great for brightening your skin’s appearance; it can help us with a brighter complexion and can get rid of those pesky fine lines. 

Avocado

Avocados are a great source of biotin, which is part of the B complex vitamins. Biotin is known to help prevent dry skin when applied topically. It can also help prevent brittle hair and nails.

Studies have shown  that avocados contain compounds that may help protect your skin from sun damage and inflammation. Ultraviolet damage to your skin can cause wrinkles, as well as other signs of aging, and skin cancer.

Avocados are one of those great foods that can be used in so many DIY face masks and scrubs  (check out my avocado face mask recipe here). And, of course, it’s a delicious treat on crackers, toast, or simply sliced with salt and pepper.

Cucumber

Cucumbers are widely used topically for their ample skin benefits. They contain flavonoids and antioxidants that can help decrease swelling, redness and irritation. They are loaded with lots of nutrients like water, potassium, sulfate and vitamins A and C that soothe skin conditions like sunburns.



You can add them to your water, enjoy them as a snack, or chop them into a tasty salad. You can even apply them right to your face under your eyes or place them on a sunburn if you spend a little too much time in the sun!

Eggs

Eggs are a great food for us! Egg yolks are rich in fatty acids which can work to moisturize our skin. And the egg whites contain albumin, which is a form of protein that can help tighten pores and work to remove excess oil from the skin. Egg yolks and whites work as a dynamic duo together to tackle DRY and OILY skin.



Eggs are a great food to have in the morning for breakfast. Omelets, scrambled eggs, or even just a hard boiled egg! The sky’s the limit with what you can do with eggs!

Berries: Blueberries, Raspberries and Strawberries OH MY!

Berries taste great and are great at satisfying a sweet tooth. But not only do they taste great, they also work wonders for your skin as they are packed with antioxidants! Antioxidants protect the skin from the damaging effects of the sun.



Blueberries are vascular constrictors, which means they help decrease redness for people with sensitive skin. 

Strawberries contain Vitamin C which helps activate the production of collagen fibers that keep your skin smooth and soft.

Raspberries can also help protect the skin from the sun and any damage caused by the sun.

Berries are super versatile too! You can enjoy them on their own, in a fruit salad, in a smoothie- the possibilities are endless!

Tomatoes

Tomatoes have a plethora of nutrients that are great for our skin! They are loaded with vitamin C and other antioxidants. They contain lycopene, potassium, beta carotene, vitamin A as well as vitamins B1, B3, B5, B6 AND B9.

The potassium content in tomatoes is especially helpful as studies have shown that a decreased level of potassium in the body may contribute to dry skin in those with a type of eczema known as atopic dermatitis.

The vitamin C, E and beta carotene content in tomatoes work to even out skin tone and brighten the skin. The variety of B vitamins also help combat early signs of aging, while the lycopene works to help remove dark spots as well as lighten the skin to make it look brighter and a more even skin tone. 

Tomatoes are one of those great foods that can be used TOPICALLY as well for skin (just like avocado). There are a ton of great beauty regimens out there that involve tomatoes. Like an avocado and tomato face application.

Try making a paste from tomato pulp and mashed avocado. Rub it gently over the face for a few mins and then wash it with a cleanser. This easy application can help you on the path to younger looking skin!

So on your next supermarket or farmers market trip-  be sure to seek out these yummy foods and fuel your skin AND your body! 

Resources

https://pubmed.ncbi.nlm.nih.gov/23053552/

https://pubmed.ncbi.nlm.nih.gov/20978772/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1396401/

https://www.sciencedaily.com/releases/2009/04/090421154318.htm

https://pubmed.ncbi.nlm.nih.gov/22464763/

When I was little, my mom would always make this salad for every potluck and barbeque we attended. And people raved about it! Of course, as a kid, I LOVED it too!

When I got old enough, I started making it on my own…

And now it’s a It’s a MUST-HAVE item at every gathering.

Ultimate Potato Salad

Potato salad is such a fun and versatile salad to make. There are many different options and ingredients to spice things up!

It is gluten free based on the ingredients I use and it can also be made to be vegetarian as well.

Now, it’s time for Mom’s famous potato salad recipe…

Ingredients:

• 1 small bag of baby yukon gold potatoes (they are my favorite, but you can also use white or baby red potatoes).  QUICK TIP: I try to stay away from waxy potatoes like russett as they tend to become a bit more mushy!
• 5 diced hard boiled eggs
• 1 pack of crispy bacon
• 1 stalk of celery 
• 1 onion (scallions, red, or white – whatever you prefer)
• 1 crisp sweet pickle
• 1 tablespoon vinegar
• 2 cups of mayonnaise (you can also use sour cream or even some greek yogurt for a healthier alternative)
• 1 tablespoon fresh dill 
• 1 teaspoon of salt
• 1 teaspoon of pepper

My mom also taught me to make sure the potatoes don’t get too mushy (keep reading).

My mouth is watering so let’s jump right in!

How to Make it:

First things first, boil the eggs the night before, allowing them to sit overnight in the fridge. So once they have sat overnight, dice them up into chunks and just set them aside for now.

Next, prepare the potatoes. Rinse them off and cut them into a size you like best (I like mine larger). I also keep the skin on mine for some added flavor. 

Then, place in a pot of water and bring to a boil. Once they are at a boil, stir in some salt, and adjust the heat so the potatoes are at a low-boil… meaning they’re boiling, just not as vigorously (you want to avoid having the skins peel off completely).  Boil for about 10-12 minutes, until you can easily pierce with a fork. Make sure to keep a close watch, as there is a fine line between a gentle pierce with a fork (still a bit firm) versus complete mush for mashed potatoes.

Once they have boiled, remove them from the pot of water into a colander and run them under cold water for a minute or so to stop the cooking process. Drain them by shaking well to get any water off and then set them aside in a bowl. Then, add vinegar (I prefer apple cider vinegar for flavor). Add as little or as much as you want – and fear not if they smell too strong of vinegar as this will ease up greatly with the other ingredients and the dressing!

Now, start on your dressing. I use a mayo based dressing, but you can also use sour cream or even some plain greek yogurt for a healthier alternative! Combine the mayo (2-3 cups depending on the portion size you are making), dill, salt, pepper, into a large mixing bowl. I use the same bowl for mixing the ingredients in after also.

Once the dressing is all whisked up nicely, you can move on to the remaining ingredients. 

You can buy pre-cooked bacon if you are in a hurry or cook up your own. I like to cook thick-cut bacon on my own, and I cook them so they are nice and crispy. That extra crunch in the salad is a nice touch!

After the bacon has cooked and cooled down, chop it up into pieces (again, as big or small as you would like). I like to make them just a bit bigger than bacon bit size. Of course, you can completely skip the bacon for a meat free option or even add some diced tofu.

Then, dice up the rest of the ingredients: celery, onions and pickles.

Finally, take all of the remaining prepared ingredients (potatoes, eggs, celery, onions, and pickles) and add them to the mixing bowl you have the dressing in. 

Stir well to combine then but be careful as to not mush down the potatoes while you stir. For an extra kick, sprinkle on some paprika or even some cayenne pepper on top!

You will want to chill the salad for about 3-4 hours to let all the flavors set in and really have it settle. 

And that my beautiful friends is my favorite potato salad recipe of all time!

When the weather gets warmer, we turn to a nice refreshing drink to cool us down and quench that thirst.

And since I am a mom-to-be, I have been looking for more non-alcoholic summer drinks that I can enjoy!

And.. let me tell you, this is GREAT ONE!

I make it all the time and it is so delicious! It will be a summer staple for me forever.

Blackberry Vanilla Mint Soda Recipe

Sounds intriguing right?

That’s what I thought, and boy was I right – It’s bubbly, aromatic, and so refreshing! 

And the recipe is super simple. 

Without further ado… 

Ingredients:

• ¼  cup water
• ¼  cup honey (I prefer honey, but you can use whatever sweetener you like best)
• 1 cup fresh blackberries
• 1 tbsp lemon juice
• 5 fresh mint leaves
• 1 tsp vanilla extract
• Seltzer water
• Ice
  

How to Make it:

1. Take a small saucepan and set it over medium heat. Combine the water, honey, mint leaves and your fresh raspberries.
2. Heat for about 5 minutes – until the mixture is bubbling and the honey has dissolved.
3. Stir and cook for about another 5 minutes, until the blackberries have cooked down into the mixture.
4. Take a fine, mesh strainer/colander over a bowl and strain the mixture by pressing down on the pulp to squeeze out the juice.
5. Add the lemon juice and vanilla extract, and let this chill in the refrigerator for an hour in an airtight container.
6. Once it has chilled, fill a glass with some ice, and add 2-3 tbsp of the delicious blackberry syrup and about 1 cup of seltzer.
7. ENJOY!

Note: You can store this syrup in an airtight container in your refrigerator for about 2-3 weeks!