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! 

It’s common knowledge that exercise is key for overall wellness as it keeps your body functioning at its best.

But…

Did you know that exercise is also great for your skin?

We hear time and time again that exercise is vital for physical health… 

Yet, many people are completely unaware that it helps your skin too!

Surprisingly, your skin is your body’s largest organ – so obviously, you want to take care of it.

But what exactly is the connection between exercise and skin health?

We know that excess sweating can be a bit disruptive on our skin… 

But, if you look beyond sweat, exercise itself is actually great for our skin.

Have you ever worked out and felt like your skin is glowing? And no, I don’t mean from sweat… That post workout glow! We have all felt it! We feel GREAT after a workout. And our skin does feel like it is glowing after.

Why?

Because we worked out SKIN too!

Exercise and Skin Health

Exercise can actually give your skin a slight glow and help your skin look healthier. This is due to the increased blood flow that occurs when you work out. When your heart rate increases during exercise, it boosts circulation. Through circulation, oxygen and nutrients spread throughout your body – which of course includes skin cells!

By increasing blood flow, the exercise you are doing actually helps nourish skin cells and keeps them functioning at their best.

We know that blood carries oxygen and nutrients to working cells throughout the body. But, what we may not know is that INCLUDES our skin too! Blood flow also helps carry away waste, including free radicals, from working cells

Regular exercise also stimulates the production of our skin’s natural oils which can help your complexion stay soft and smooth!

Sweat and Skin Health

Back to sweat…

As unappealing as sweat may be, it can actually be GREAT for your skin too!

Here’s why:

• Water hydrates the skin
• Minerals and salt naturally exfoliate the skin
• Urea and uric acid work to combat dry skin and dermatitis

Sweating actually works to expel our skin of bacteria, dirt, oils and other impurities.

It’s important to note that you should clean your face before working out (wash off your makeup). Keeping your face fresh with your pores open will help that ‘glow’ set in.

While sweat can benefit our skin, it is still important to clean up after exercising to reduce the amount of impurities that could be reabsorbed by the skin. So after that good ol’ sweat fest, be sure to hop in the shower and wash your face with a gentle, natural product.

Stress Reduction and Skin Health

Working out and exercising can help reduce stress. And stress can take its toll on our body – including your skin.

Personally, if I start to get very stressed, I break out. Adult acne is real and it is not fun.

When we are stressed, our sympathetic nervous system actually releases stress hormones like cortisol and adrenaline into our body. Cortisol causes increased oil production in our skin glands, which can lead to clogged pores and acne breakouts.

So it makes sense that less stress levels can benefit our skin too!

So the next time you are feeling hesitant to do that workout, remember that you are helping your body inside and out – Fueling it both internally and externally!

Embrace that sweat and do your skin some good!

Resources:

https://fldscc.com/2020/01/23/how-stress-affects-skin/#:~:text=When%20you%20feel%20stressed%2C%20your,clogged%20pores%20and%20acne%20breakouts.

https://www.stack.com/a/effects-of-sweat-on-skin

https://www.webmd.com/skin-problems-and-treatments/acne/features/exercise#:~:text=By%20increasing%20blood%20flow%2C%20exercise,free%20radicals%2C%20from%20working%20cells.

Are you tired of trying to find an all natural face scrub that leaves your skin and face feeling amazing?

I was too!

Until I discovered this amazing do-it-yourself face scrub!

And the best part…

I ALREADY had all the ingredients!

How perfect is that?

You might have them too!

They are pretty common ingredients…

Honey & Apple Face Scrub Recipe

• 1 peeled and pitted apple (apple can be anything of your choice – I like to use red delicious personally)
• ½  teaspoon of jojoba oil
• ½  teaspoon of raw-warmed honey

And that’s it! 

If you don’t have these, you can find them at your local health store or even your local farmer’s market. I am all about supporting local farmer’s and I always stock up when I am there! Supporting small business owners PLUS getting all natural foods is a win-win! And, I must say… Local honey is so much better than store bought.

Okay, so let’s move on to making this scrub!

And don’t worry, it is actually SUPER easy.

But before we jump into making the ingredients…

I want to tell you WHY this scrub is so fabulous!

And of course, the secret always lies in the ingredients.

Honey 

Honey is one of nature’s best skin remedies and has been used for years for skin health! This is due to its antibacterial and antiseptic abilities. So, it can benefit oily and acne prone skin.

Honey is also a natural humectant, which means that it works to seal your skin with a protective barrier to keep it from losing moisture. It will keep the skin moist but not too oily!

Apples

Then we have apples! Apple’s antioxidant properties can prevent cell and tissue damage. Studies have shown that apples contain abundant amounts of elastin and collagen that help keep the skin young. The antioxidants in apples work to accelerate skin cell rejuvenation and help maintain healthy and glowing skin.

Apples are also rich in vitamins A, B complex and C which promote healthy skin by helping get rid of pathogens and excess oil.

Jojoba Oil

And last but not least, jojoba oil. If you have never used jojoba oil, you are missing out!

Jojoba oil contains high levels of vitamin E. And, vitamin E works with your skin as an antioxidant. 

Jojoba oil can help your skin fight oxidative stress caused by everyday exposure to pollutants and other toxins.

And if you are worried about having sensitive skin, worry not! Unlike other botanical essential oils, jojoba oil is typically non irritating for skin. 

It also has anti-inflammatory and healing properties, which when used topically, may help relieve dry, flaking and itchy skin.

How to Make the Facial Scrub 

So now you know HOW this scrub will benefit you and your skin…

Let’s dive into making it!

• First, puree the apple in a food processor until it’s smooth but not runny.
• Then, warm the honey so it’s easier to mix.
• Mix all ingredients in a bowl.
• Apply the scrub in circular motions to your face for 30 to 60 seconds (if you have remaining mixture, put it into a container and store in the fridge for up to 3 days)
• Allow the scrub to sit on your skin for 5 minutes 
• Rinse off thoroughly with lukewarm water.
• Apply your favorite moisturizer 

And, voila! Your skin looks and feels fabulous.

How could you not love how easy that was and only 3 ingredients!

Try it out, you won’t regret it!

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257702/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

https://www.healthline.com/health/honey-for-face#:~:text=Honey%20is%20one%20of%20nature’s,the%20skin%20without%20replacing%20it.

You are what you eat.

That is a very true saying.

And think about it…

If you eat healthy foods, you will feel vibrant and healthy.

And if you eat unhealthy junk foods, you will feel run-down and unhealthy.

So, it’s a no-brainer…

We know we need to eat healthy foods to FEEL healthy on the INSIDE.

But what about on the OUTSIDE?

Did you know that what you eat affects not just your body internally… 

But it also impacts the way you look externally?

There are hundreds of studies on this specific to all areas of your physical appearance.

But, for today, I am going to focus on one aspect…

Your Hair.

There are several foods that are beneficial for your hair quality that also provide nutrition. 

Your hair is such an integral part of your everyday appearance, so we want to take care of it just like anything else on or in our body – Whether it be promoting hair growth, softer hair, less split ends,  or even fuller hair. 

Having a healthy balanced diet is crucial for overall hair health.

I have always had a love-hate relationship with my hair… I tried so many products to help tame my frizz, split ends, and just make it “look” healthier.

Until I realized… 

What if I ate foods that have nutritional value to support my hair health?

Once I put that theory to the test, my hair started feeling so much healthier.

Now as some of you know, I struggled with hair loss issues (which you can read about here)…

Through the creation of Complete Collagen+…

I was able to give an extra boost to feed my hair what it craves.

So between that and these everyday foods I have listed below, I finally have the hair I have ALWAYS wanted!

Without further ado, let me tell you of some foods that you too can eat to support healthy hair! 

5 Best Foods For Healthy Hair

Fish & Other Omega 3 Rich Foods

Salmon, trout, sardines and mackerel are all JAM PACKED with healthy Omega-3 fatty acids that our body needs and loves – Both internally and externally! Our body cannot create these fats themselves, so we have to rely on getting them through our diet.

Aside from fish, omega-3s can also be found in other sources such as avocado, pumpkin seeds and walnuts.

Omega-3s can help protect you from disease, but your body also needs them to grow hair and keep it shiny and full. 

Omega-3s are found in the cells that line our scalp and also provide the oils that keep our scalps and hair hydrated. 

Vitamin C Enriched Fruits

Vitamin C is something we need for so many reasons for our body to function as it’s best, but it is also something important for our hair too. Vitamin C helps with the production of collagen in our body which in turn helps strengthen our capillaries that supply the hair shafts.

Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals. In addition, Vitamin C helps your body absorb iron, a mineral necessary for hair growth.

Some great fruit sources of Vitamin C include:

• Blueberries
• Citrus fruits such as oranges
• Mango
• Kiwi
• Strawberries
• Guava
  

Spinach & Other Dark Green Leafy Veggies

Spinach, kale and other dark green leafy vegetables come with so many amazing nutritional values. They have a plethora of vitamin A, iron, beta-carotene, folate AND vitamin C – All which work together synergistically to help maintain a healthy scalp and help keep our hair moisturized to prevent breakage.

Spinach also contains Vitamin E, which is widely known to assist with hair health. Vitamin E is known to help support a healthy scalp and hair due to its antioxidant effects. The vitamin’s antioxidant properties help reduce the amount of oxidative stress and free radicals that cause hair follicle cells in our scalp to break down. 

Eggs

Eggs are delicious and are so versatile! There are so many ways to eat them… Whether it be deviled eggs, over easy eggs, an omelet, or even just some good old scrambled eggs. Not to mention, the benefits of eggs are endless!

Eggs are rich in a specific B Vitamin called Biotin which is essential for helping your hair grow. In fact, a vitamin deficiency of biotin can actually result in hair loss! 

Eggs also contain Vitamin E and A, which are great for hair growth as well as overall healthy hair.

Another great source of Biotin is Avocado. So, maybe try some avocado slices with your eggs!

So we know EATING eggs is beneficial for hair…

But, as an added bonus… 

Did you know that APPLYING egg yolk to your hair can also do wonders?

Egg yolk is widely known to actually help your hair grow faster by applying the yolk right to your scalp! By doing so, you are infusing the root of your hair with the vitamins in the yolk. Which means that new hair can grow out stronger, be less prone to breakage, and can even prevent shedding. When your hair doesn’t shed or fall out as much, it is becoming fuller!

Sweet Potatoes

Sweet potatoes are a delicious and seriously underrated food. They taste great baked with just a bit of olive oil, salt, and pepper – and they also come with a ton of nutritional value! They are a rich source of vitamins A, C and E as well as iron, copper, potassium, magnesium and the powerful antioxidant – beta-carotene.

Beta-carotene is known to assist in cell growth, can prevent hair thinning, and can even reduce dullness in hair by bringing back that shine.

Beta-carotene can also be found in other orange veggies like carrots and pumpkin.

Our body naturally turns beta-carotene into vitamin A, which helps protect against dull and dried out hair. It also promotes the glands in our scalp to make a fluid called “sebum,” which keeps our hair from drying out. 

There you have it!

5 DELICIOUS foods that can bring back life to your hair! 

So next time you hit the farmer’s market or supermarket, be sure to grab some of these foods and give your hair some nutrition too!

Resources

https://www.naturallycurly.com/curlreading/ingredients/the-best-vitamin-for-hair-growth

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

https://www.healthline.com/health/biotin-hair-growth#research

Ah, weight loss. Something so many of us struggle with.

Why is it that it seems so easy for us to gain weight… 

But when we want to lose it, it sticks around like glue!?

You’ve probably heard the tired phase: “With proper exercise and diet, you can lose weight.”

While that may be true, many of us are missing another key factor…

Did you know that the foods we eat can actually HELP us lose weight?

You read that right!

There are actually foods out there that work to boost your metabolism!

And let me tell you, there are some delicious foods out there that not only taste great – but they can boost your metabolism too!

Let’s have a look…

6 Foods To Boost Your Metabolism

1) Cacao

Starting with my favorite… Cacao! Cacao is a powerful superfood that can really BOOST your metabolism! 

Seems almost too good to be true, right? But it’s true!

The monounsaturated fats found in cacao have been known to boost the metabolism which stimulates the body to burn calories faster. Studies have proved that chocolate affects the way our body synthesizes fatty acids and reduces the absorption of fats and carbohydrates. Studies have also found that cacao helps to regulate energy use and metabolism while ALSO increasing feelings of fullness.

Cacao is also rich in phytonutrients and low in fat and sugar, so the calories we get from cocoa powder will be packed with healthy chemicals! In fact, my absolute FAVORITE cacao powder is this one. It’s loaded with nutrients and is low in sugar and additives. Plus it tastes delicious and can be used in all kinds of healthy chocolate recipes like, cupcakes, brownies, cookies, mochas, and much more!

Also, you may be wondering, what is the difference between cacao and cocoa… 

Well, they both come from the same plant – the cacao tree – which is native to South America. Once the cacao beans are harvested from the cacao tree, what happens next determines whether it’s considered cacao or cocoa.

To make cocoa: the beans are roasted, ground, and highly processed (additional ingredients are added such as sugar, corn syrup, dairy, artificial flavoring, and hydrogenated oils). This process causes the cacao beans to lose a significant amount of its nutritional value. 

To make cacao: the beans are simply fermented and dried (or occasionally heated at a low temperature) which allows the bean to maintain significantly more nutritional value. This form is a great source of antioxidants as well as magnesium, potassium, iron, and calcium.

It’s a no brainer. When searching for a decadent metabolism-boosting superfood, cacao is the way to go!  

2) Fruit

It must be noted that NOT ALL FRUITS contain metabolism-boosting properties… 

However, there are certain fruits that are known to help boost your metabolism!

Those fruits include:

• Melons: Melons, such as Watermelon, Cantaloupe and Honeydew, contain potassium, which helps create glycogen. Glycogen is a substance produced by the liver that helps burn calories in the body.
• Apricots: Small but mighty, they are packed with all-important iron! Low iron can slow down metabolism. So these fruits being jammed full of iron can help quicken up your metabolism. In fact, just two to three fresh apricots per day can supply us almost 20% of your daily need for iron! That is pretty impressive, right?
• Avocado: Avocado is high in healthy polyunsaturated and monounsaturated fats, which allows us to feel more full. A study published in November 2013 in Nutrition Journal found that adding just half an avocado at lunch may help overweight people feel more satisfied and reduce their desire to eat in the hours following a meal.
• Apples: An apple a day keeps the doctor away! We have all heard that saying, but it really is true! Apples are high in fiber and contain vitamin C. They also contain vitamin B, which helps the body turn protein, fat, and carbs into energy. As well as vitamin K, which metabolizes protein and keeps our blood flowing. Apples also contain pectin; when pectin binds with water in your body, it limits the amount of fat the cells of your body can absorb. That can help reduce the amount of visceral fat (aka belly fat) your body has.

3) Chili & Cayenne Peppers

Calling all spicy fans! Chili peppers contain a chemical called Capsaicin, which has been found to help boost metabolism by increasing the number calories and fat the body burns. A review of 20 research studies reports that capsaicin can help your body burn around 50 extra calories per day.

It does this through a process called diet-induced thermogenesis, which causes an increase in your metabolism.

However-spicy foods are not for everyone so don’t overdo it on the spices if you are not a spicy food lover! Spicy foods can also cause heartburn and make you feel a tad uncomfortable… So, if you want to give the pepper a try, please do so cautiously and in small amounts!

4) Water

Water does so much for us – it is no wonder it can also help our metabolism!

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. This can be even greater if if its COLD water as your body uses energy to heat it up to body temperature

Water is also something that helps fill us up. Studies show that drinking water a half an hour before you eat can help you eat less.

5) Protein-Rich Foods

Protein is said to be one of the best nutrients for weight loss.

It can help boost metabolism and has also been shown to help you feel more full and prevent you from overeating.

Protein rich foods include:

• Fish
• Meat
• Eggs
• Legumes
• Nuts and Seeds

These foods work to boost metabolism as they require our body to use more energy to digest them than other foods. This is known as the thermic effect of food (TEF). The TEF refers to the number of calories that your body needs to digest, absorb and process the nutrients in your meals.

Studies have shown that protein-rich foods increase TEF the most individuals. As they can increase your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats.

Another study found that individuals were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.

So, try incorporating more protein into your diet and see what this powerful nutrient can do you for you!

6) Coconut Oil

Coconut oil has grown in popularity over the years! People are using it topically for their skin and hair, using it for cooking and adding it to their everyday meals.

But no matter how you use it, there is no denying the benefits that come with it!

Coconut oil is high in medium-chain triglycerides (MCTs). Once MCTs are absorbed, they go directly to our liver to be turned into energy. This makes them less likely to be stored as fat.

Studies have shown that MCTs can increase metabolic rate more than longer-chain fats.

Some of the fatty acids in coconut oil can also work to reduce appetite and increase fat burning, which in turn can help us lose weight. One study found that the long-term consumption of MCT oil may help you burn more calories than a diet that’s heavier in long chain fatty acids, like olive oil, soybean oil, or avocado oil.

When your cells use MCTs instead of glucose for fuel, the body’s metabolism is boosted for up to 24 hours. And speaking of MCTs… Collagen is also a GREAT source of MCTs – especially Complete Collagen+.

With 3000mg of MCTs per tbsp, adding this delectable caramel collagen to your everyday routine can help with your metabolism and have you feeling great both inside and out!

I encourage you to add some of these everyday foods to your food repertoire and see how they can help to boost your metabolism! Stay healthy my friends! 

Resources:

https://pubmed.ncbi.nlm.nih.gov/15850966/

https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155

https://pubmed.ncbi.nlm.nih.gov/22634197/

https://pubmed.ncbi.nlm.nih.gov/14671205/

https://pubmed.ncbi.nlm.nih.gov/16400055/

https://pubmed.ncbi.nlm.nih.gov/12532160/