We all want to live a long and healthy life. However, some everyday bad habits can get in the way… 

Just know that you’re not totally to blame (and you’re not alone)!

Life is busy and we don’t always feel like we have the time to take care of ourselves the way we should. But, when we neglect ourselves, we neglect our overall well being – Which can do a number on our bodies, both mentally and physically.

Being healthy doesn’t just happen overnight. We do have to put in some leg work to be healthy, especially if we want a long and healthy life ahead of us. And it goes beyond just eating right and exercising. It also means taking care of our mind and body as a whole.

I know I want a long life ahead of me! Life truly is a blessing and has so much to offer. 

I personally follow these everyday 7 tips to guide me on the path to a long and healthy life. Take a moment to check them out.

7 Tips for a Long and Healthy Life

1. Quit Smoking

One of the worst things we can do to our body is smoke. It can come with some very negative effects like asthma, lung and heart disease, cancer and more.

And of course, quitting is easier said than done. Cigarette smoking is actually one of the leading causes of preventable disease and death in the United States. Cigarette smoking kills more than 480,000 Americans each year. 

If you want to quit smoking and you do need some help, speak with your doctor or naturopath to see what options are available to help you. It doesn’t have to be ‘cold turkey’ – reach out to your health provider if you need assistance.

2. Eat Well

Eating a well balanced diet is essential to a healthy life. What we put into our bodies is what fuels our existence. We need to make sure we are giving our body what it needs on a regular basis so it can function at its best. Sweets and other sugary foods should be limited as well as processed foods like potato chips and french fries. While they taste great, they can do a number on our bodies (and they can be highly addictive).

A balanced diet includes foods from five groups and each category fulfills your nutritional needs. 

The 5 Essential Food Groups:

• Vegetables – There are five subgroups of vegetables that are rich in nutritional value, including: leafy greens (kale, lettuce, cabbage, etc), red or orange vegetables (carrots, tomatoes, beets, and radishes), starchy vegetables (potatoes and sweet potatoes), legumes (beans, peas, and edamame) and other vegetables (such as eggplant or zucchini). The USDA recommends that we eat vegetables from each of the five subgroups every week. More food guidelines can be found here! 
• Fruits – Eating whole fruits is vital (think bananas, apples, berries, melons, etc). A bowl of fresh fruit a day is recommended.
• Grains – Similar to veggies, grains have subgroups as well: whole grains and refined grains. At least half of the grains that a person eats daily should be whole grains, such as quinoa, oats and rice. However, I personally eat primarily whole grains as they are less processed and have more nutritional value. Refined grains are found in things like breads, cereals, crackers, desserts and pastries (which usually have lots of hidden sugars and other processed ingredients).
• Protein – Some great protein sources include beef, poultry, pork, and fish. Now, if you are a vegetarian or vegan – fear not! There are some other great sources of protein such as Tofu and a variety of legumes.
• Dairy – The USDA recommends consuming low-fat versions whenever possible. Some low fat dairy and soy includes: cottage cheese or ricotta, low fat milk and yogurt. Now this can be troublesome for those that are lactose intolerant… but there are alternatives available such as low-lactose or lactose-free products. Or choose soy-based sources of calcium and other nutrients.

Ensuring we are eating from these 5 essential food groups daily will give our bodies the nutrition our body needs and craves.

3. Get Restful Sleep

Sleep is another crucial part of a healthy life. Adults typically need 7 to 8 hours of sleep a night to feel rested and allow our body time to recharge. Although we “need” 7 to 8 hours sleep, most of us are lucky to get between 5 to 6 hours. 

Why? Because life is stressful, busy, and chaotic at times. It can be hard for us to shut off our mind to get the sleep we need.

Tips for Restful Sleep:

• Turn off all electronics – When I go to bed, I turn off my TV, phone, laptop – anything and everything I can deem a distraction and an emitted of blue light (which can impact your circadian rhythms). 
• Listen to calming sounds before bed – When I lay down in bed to unwind, I listen to crashing waves on the beach. It helps soothe my mind and puts me right to sleep! 
• Avoid drinking my coffee after 5pm – Ideally anything with caffeine should be avoided at least 5-6 hours before bed. 
• Sleep in a very dark room – Any form of light coming in disrupts my sleep. If you are the same way, I would recommend room darkening curtains and try to avoid turning on a light for any nighttime bathroom breaks.

When I feel like I had a good night’s rest, I feel like a whole new person the next day! I am full of energy and my mood is always so much better.

4. Hydrate

Water is key to so much in life. Staying hydrated and drinking around 8 glasses of water a day can go a long way.  

When we sweat, we need water to replenish the lost fluid from sweat or we can feel fatigued and drained. We also need water for a healthy digestive system as it helps digest our food for us and get rid of waste.

Plus, it can help us stay full which can be beneficial if you are looking to shed a few extra pounds. Drinking water not only keeps us hydrated and feeds our cells, but drinking a glass of water before a meal can help you feel full faster (so you actually end up eating less). 

5. Avoid Negative People

Negativity can be toxic. And when we are exposed to a lot of negativity, it can affect our overall mood and mindset. Try to surround yourself with positivity and positive people. Someone once told me a “bad mood can be contagious.” I find this to be very true! If I am with someone who is always in a bad mood, I start to feel the same way.

When we have negative emotions it can actually affect our bodies. Negative attitudes and feelings can create chronic stress, which upsets the body’s hormone balance, depletes the brain chemicals required for happiness, and damages the immune system.

Doctors have actually found that people with high levels of negativity are more likely to suffer from degenerative brain diseases, cardiovascular problems, digestive issues, and recover from illnesses much slower than those with a positive mindset.

So being surrounded by positivity is actually much healthier for you! Life is short – We should embrace and love every moment of it!

6. Prioritize Self Care

You are the most important part of your life. You make your life what it is. Taking care of yourself by eating well and exercising is one thing… But taking care of your MIND is just as important.

Make sure you take time for yourself and do things you love. Try to find one thing each day you love doing and do it! Whether it be a peaceful walk with your dog, 30 minutes of yoga, a hot bath with your favorite candles – whatever your heart desires – do it for you!

A happy mind is a happy body. We need to feel inner peace with ourselves and our lives. And that starts with you. Don’t over work yourself and make sure to take time for yourself each day. We all need our alone time to regain ourselves and to have some peace. If you can’t do it daily, try to set a self care time at least 3-4 days a week if you can!

Self-care encourages you to maintain a healthy relationship with yourself so that you can transmit your good feelings to others. You cannot give to others what you don’t have yourself. So take care of you!

7. Supplement

No matter how hard we try, sometimes we need a little helping hand in the way of nutrition. If you find that your body just isn’t getting the nutrients you need, looking into a supplement may be a good fit for you. Whether it be a multivitamin or something like vitamin B12, adding a supplement to your repertoire is a good idea.

My B12 levels can get a little low sometimes which leads to things like fatigue, brain fog, and mood swings. So, I take B12 daily to ensure my body is getting the daily intake it needs. In fact, the one I love most is PuraTHRIVE’s micelle liposomal B12 which has superb absorption (compared to capsules) and tastes delicious.

I also use collagen, which is great for both my inner and outer body. Since I live on a farm, I have a HUGE vegetable… And that means being crouched down a lot during the day and using muscles I sometimes forget I have (I am sure you can relate after a day of yard work). 

Collagen is a lifesaver for me! I use it daily to help my joints feel their best and to avoid discomfort after working in the garden or daily exercise. Plus, it also does wonders for my hair, skin, and nails (check out my story here on how collagen changed my life). It is one of the first things I grab in the morning when I wake up. Plus it tastes like caramel which makes taking it that much easier when it tastes SO GOOD!

Find out more about Collagen and how it can benefit you here!

There you have it friends, some easy ways to get you on a path to a long and healthy life.

Stay healthy and happy!

Resources:

https://www.cdc.gov/tobacco/campaign/tips/resources/data/cigarette-smoking-in-united-states.html#:~:text=Current%20Cigarette%20Smoking%20Among%20U.S.%20Adults%20Aged%2018%20Years%20and%20Older,-By%20Sex%20%7C%20By&text=Cigarette%20smoking%20remains%20the%20leading,than%20480%2C000%20Americans%20each%20year.

https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf

https://marquemedical.com/damaging-effects-of-negativity/

https://www.takingcharge.csh.umn.edu/how-do-thoughts-and-emotions-affect-health#:~:text=Poorly%2Dmanaged%20negative%20emotions%20are,and%20damages%20the%20immune%20system.

Life is busy. I can vouch for that! Balancing work life, married life, being a dog mom, working on my little farm – and not to mention a baby on the way! Trust me… I GET IT! I feel you! Life is crazy sometimes.

But we have to take time for the little things. Especially to take care of ourselves. And sometimes that means….

OUR SKIN.

The first thing we tend to notice about not just ourselves – but other people is – their face. Our faces are front and center. Exposed and vulnerable!

But, we should feel good about that!

All faces are different. Different colors, shapes, all unique in their own way.
Some have freckles – some have laugh lines – some have hair…

There are 2 things our faces all have in common…

The first being ALL FACES ARE BEAUTIFUL!

The second is ALL FACES HAVE SKIN!

Now granted all skin is different – the one thing it has in common – is that it craves moisture!

I know with my busy schedule it can get super difficult to make it to a spa for a facial or for a true pamper session. But that doesn’t mean I can do one in the comfort of my own home!

I want to give you the details on what I do at home so you can get that pampered skin you deserve while in the comfort of your home… and maybe even in your jammies!

Let’s get started.

One of my FAVORITE go to’s is what I like to call my “Guac Mask”… it may sound silly… But it works.

AND the best part is…

It has only 4 ingredients!

And you I am sure you guessed the main ingredient is AVOCADOS!

Here’s what you will need:

• 1 teaspoon of Vitamin E (the oil if you can- even if you have capsules- you can open them up and use the oil inside)
• 1 drop of Argan Oil 
• ¼  cup of avocado oil
• PLUS ½ of an avocado

Blend all of these ingredients until they have a thick paste like consistency. You will notice the avocado does become quite guac like! Apply to your face evenly until it has completely dried to your face. Gently remove it with a washcloth and VIOLA!  You can then of course follow up with your regular moisturizer that you would typically use.

Why this works.

These 4 ingredients work as little mini powerhouses for your skin – each providing your skin with their own benefits.

Vitamin E is a powerful antioxidant that is known to be effective in reducing UV damage reduction in skin. And when vitamin E is applied topically, it can help nourish and protect your skin from damage caused by free radicals.

Argan oil packs quite a punch for our skin! It is known to protect it from sun damage, moisturize it, assist with acne, anti aging effects and so much more!

Then there is the avocado. Avocado contains beta carotene, protein, lecithin, fatty acids, AND vitamins A, D, and E. All of these nutrients work to help moisturize and protect our skin from damaging UV rays while increasing collagen metabolism (which is essential for keeping our skin tight, nourished and even prevent fine lines and wrinkles)!

So what are you waiting for? Grab these 4 ingredients and let the benefits just SOAK in!

Water is the foundation of life.

The adult human body is 60% water. When we drink water, it can benefit the body in so many ways!

And yet, so many of us are not drinking enough! An average person should be consuming 64 ounces of water a day, or 2 litres.

We know water is important. We know how it can affect our bodies internally when we do not get enough of it. Not drinking enough water can make us feel run down, fatigued, have frequent headaches, feel weak and even gain weight.

But what about EXTERNALLY?

What we might not know about water is that it greatly affects our appearance as well.

Water can help

Improve our skin tone
Drinking ample amounts of water helps the body to flush out toxins we may have while also giving us healthier skin. Studies have shown that 2 cups of water daily can work to increase blood flow to the skin- providing it with a more even tone. 

Prevent Acne and Breakouts
When we drink enough water, it balances the oil and water content within our skin – primarily on our face. This works to prevent excess oil and sebum secretion, which in turn means fewer clogged pores and breakouts.

You may be thinking breakouts are for adolescents and teens, but the truth is that adult acne is growing more and more common.  A study revealed that 4-6 people out of 100 in the age groups of 20-40 have adult acne. 

Reduce Puffiness within the Face
Sometimes our face can look a bit puffy. This is because our skin is actually retaining water to protect us from dehydration. If we stay hydrated, we can work to reduce that puffiness we see in our face. 

Eliminate Itchiness
Drinking enough water can work to keep your skin hydrated from the inside out while flushing out toxins that can cause irritation.  If you are finding your skin especially itchy lately, it could be from lack of hydration. 

Prevent Premature Aging and Tightens Skin
Staying hydrated helps increase the elasticity in our skin due to it staying moisturized for longer. When we have more elasticity in our skin, it can delay the sagginess of our skin and also delay the premature appearance of fine lines and wrinkles. 

Sometimes, with sudden weight loss and just gravity not being on our side, our skin can start to sag. Drinking water can help revive the skin’s elasticity. To prevent your skin from sagging and to tighten it in areas where the sagging is prominent, like the upper arms, thighs, waist and jawline, drinking water helps as it revives the skin’s elasticity.

Skin Tip

If you find your skin is lacking in the radiance you crave… Water is essential for that!

But, also adding COLLAGEN to your daily regimen is highly recommended!

A great collagen product can do wonders for your skin and help with any unwanted saggy skin, wrinkles or fine lines you might see!  I find drinking around 8 glasses of water a day and taking my Collagen makes my skin GLOW and I just feel refreshed and amazing!

Love the skin you’re in and stay radiant friends!

Resources:

https://www.healthgrades.com/right-care/skin-hair-and-nails/9-things-that-relieve-itchy-skin

https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day

https://www.instyle.com/news/6-amazing-beauty-benefits-drinking-enough-water

We hear so much about collagen… But WHAT is it?

Here is the rundown on collagen:

Collagen is the main structural protein in the extracellular matrix found in the body’s various connective tissues. Since it is the main component of connective tissue, it’s the most abundant protein in mammals – which makes up from 25% to 35% of the whole-body protein content.  Collagen consists of amino acids bound together to form a triple helix of elongated fibril, also known as a collagen helix. It is mostly found in connective tissue such as cartilage, bones, tendons, ligaments, and skin.

In simple terms…

It is a protein that gives structure to skin, joints, and bones. Collagen is found in skin, bones, cartilage, tendons, and teeth, and provides structure to the connective tissue throughout your body.

So it makes sense that our bodies need this protein for our skin and bones to not just look healthy but FEEL healthy. It is something that our body naturally produces- and as we age, the amount our body makes can decrease.

One way to tell if our body is producing less collagen, is if our skin has wrinkles or appears to be sagging – it means it has lost its elasticity. And if our joints are stiff – it can also show in our bones- they can become brittle and even break. 

Taking collagen may help to improve bone density and keep your bone strength at an optimal level. Not to mention, the benefits it can have for your skin and hair as well! Low collagen levels can even cause hair loss, which is what I experienced!

And the good news is, you generally cannot have too much collagen. Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won’t experience adverse side effects.

There are foods naturally rich in collagen that we can incorporate into our diet…

Collagen Rich Foods:

• Fish & Poultry
• Egg Whites
• Garlic
• Citrus Fruits
• Berries
• Soy
• Leafy Greens
• Tomatoes
• Bell Peppers
• Cashews
• And more!

Now, collagen is something our bodies does produce on its own… but sometimes we do not make enough. And I knew I wasn’t as it was PHYSICALLY OBVIOUS!

I eat well and eat a lot of collagen filled foods… but I just was not getting enough, so I knew I needed more… but how?

That is when I KNEW I had to create a supercharged supplement for collagen.

Supplementing with collagen is quite popular, and comes with a lot of great benefits…

IN FACT, check out these stats:

A 2014 study of 69 women between the ages of 35 to 55- found that those who took 2.5 or 5 grams of collagen daily for 8 weeks- showed a lot of improvement in skin elasticity, compared with those who didn’t take it.

Another showed that 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest, compared with a group that did not take it.

It has also been shown to help with bone support. We know that calcium supports strong bones- but adding collagen to that- is like the cherry on top!

A study was conducted on women that took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.

By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium.

Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months.

The women who took the collagen showed an increase of up to 7% in their bone mineral density (BMD), compared with women who didn’t consume any collagen.

Now- there are more benefits to collagen than just bone/joint support and hair and skin benefits.

It is also said to assist with:

• Sleep
• Immunity Support
• Heart Support

So you know all the great things collagen does for us. You may be wondering what your next step is if you fear you are not getting enough.

Incorporating collagen high foods is a great place to start- but a collagen supplement can also help fill your collagen void.

And trust me- I know that when seeking any type of supplement – quality is always the biggest concern.  So one for collagen should be no different!

You want the most top notch ingredients and to ensure what you’re giving your body- is nothing but THE BEST!

If you are looking for a collagen supplement – try Complete Collagen+.

A high quality oral supplement your body will LOVE!

I am living proof of the results.

Try Yours Today >> Learn More Here!

Resources:

https://www.medicinenet.com/collagen_diet/article.htm

Do you wake up feeling groggy, run down and just BLEH?

You are not alone!

Some days we get out of bed and just draaaag ourselves out of our bedroom to start the day…

Likely to grab a cup of joe to give yourself a boost or for some ambition to seize the day…

But what if you grabbed something different?

Like a…

Smoothie!

Now, this isn’t just your plain run of the mill smoothie… 

THIS IS AN ENERGY-BOOSTING CARPE DIEM MORNING SMOOTHIE.

(which incorporates a special energy-boosting ingredient)…

Let’s get started!

For this smoothie, you will need:

• 2 Cups of Orange Juice – This can be any type of Orange Juice of your liking. Personally, I prefer pulp free when making a smoothie! (If you aren’t an orange fan, you can try substituting with pineapple juice or even almond milk).
• 1 Cup of Plain Yogurt – I like to use just a plain Greek yogurt, but you can certainly substitute another yogurt of your choosing. 
• 2 Cups of Fresh or Frozen Berries – I prefer fresh berries out of my garden (but of course this can depend on the season… So if I can’t grow my own, I purchase from my local market). Of course, frozen berries are a suitable and easy option – no slicing and dicing needed!
• 1 Cup of Ice Cubes – This is only applicable if you’re using fresh fruit. If you’re using frozen berries, no additional ice is necessary.
• SPECIAL INGREDIENT – 1 Packet of Complete Collagen+
• Tip: This caramel flavoring will really help bring out all the flavors in this smoothie and really give you that extra morning BOOST!

Now the we have all the ingredients, here are the next steps:

• First – add the orange juice and yogurt and lightly blend.
• Tip: I always layer my softest ingredients first then move onto the hardest (frozen). 
• Second – add the Complete Collagen+ and lightly blend again.
• Third – add fruit (and if needed, add ice). 
• Finally – blend on high for approximately 2 minutes or until the mixture is smooth. 

Ta Da! A delicious energy-boosting smoothie at your fingertips!

Easy right?

Give it a try and let me know what you think! Did you like the taste? Did you feel more energized in the morning AND throughout the day? 

Stay Beautiful.