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WBL Podcast: All About The Gut with Anne Aniya

Anne Aniya episode 24
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Welcome to Well Beauty Lab! Did you know that there is a connection between what we eat and how we feel throughout the day? In today’s episode, our guest Anne Anyia shares how to keep your gut healthy by introducing a genuine lifestyle of healthy eating and living! Anne is a registered Nutritionist & Certified Health Coach. She is passionate about helping women and men transform their weight, health and life by focusing on nutrition, coaching, fitness and gut health!

  • Live Well Tip of the Week: Don’t let your emotions ruin your health!
  • A Quote from Our Guest:  “All health and disease begins in your gut! Everything you eat affects your body and is digested by the gut. The gut is the center of everything!” ~ Anne Anyia

6 Takeaways That You’ll Learn From This Episode: 

  • Your gut begins from your mouth and ends at the anus. The gut is the center of your health and it works to digest and absorb everything you eat. Our gut health really includes our entire digestive system! Everything starts in your gut!
  • Anne discusses how the state of your gut also affects your mental health! This includes stress, anxiety, and even depression! Stress can shut down your gut. 
  • Yo- Yo dieting is when you jump from one diet to the next in order to lose weight. This may cause you to hate food instead of seeing food for what it really is. Jumping from diet to diet and eating processed or sugary foods can also negatively impact your gut health. 
  • A genuine lifestyle change will help you on your weightloss journey. The number on the scale is not a true reflection of your weight loss journey! If the number on the scale hasn’t changed yet, this doesn’t mean that the healthy changes you are making are not positively affecting your gut health! Non-scale victories are better! If your clothes fit you better, if you have better energy, if you’re less bloated, then these are more important victories! 
  • Anne also discusses the benefits of prebiotics and having a healthy diet before depending on supplements!
  • The more natural and holistic your diet is, the better it is for your gut health! Some holistic and natural options to maintain in your diet include drinking plenty of water, vegetables, some fruits, lentils, chickpeas, nuts, fish & salmon, avocados, dark chocolate 90%, and things that are rich in fiber, which also assist in good bacteria. In addition to incorporating a more natural diet, make sure to find an exercise you enjoy and be consistent with it! 

Connect with Anne Anyia:

Instagram

Website

Facebook

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WBL Podcast: Intuitive Eating with Christyna Johnson

WBL Podcast Christyna Johnson

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Have you ever considered changing the way you look at food? Food is not always the enemy. We just have to find a diet that works for our individual body type. This does not always mean restricting yourself from foods that you enjoy!

In this episode, we discuss the meaning of intuitive eating as it relates to finding a balance of the foods and lifestyle that work best for you. We will also cover the importance of acknowledging your unique body type, despite the pressure of society to try and categorize one’s diet into  what everyone else is doing or saying that works for them!

  • Live Well Tip of the Week:  Food is not the enemy. Your mindset is!
  • A Quote from Our Guest: “Understand that everyone doesn’t have the same genetics. We shouldn’t be pursuing to have the same ideal body as everyone else  in order to fit the standard of popular belief.”~ Christyna Johnson 


4 Things You’ll Learn in This Episode: 

  • A nutritionist is an experienced professional, who is not required to have a degree or certification in order to become a nutritionist. They also do not have legal standing or legal protection behind their title. Whereas a registered dietitian is a credentialed individual with at least a bachelors degree in nutrition, and required to complete additional training and certifications. 
  • Intuitive eating is a form of self compassionate eating. This means eating in a way that is internally wise and compassionate towards your own dietary fulfillment and needs. This also means becoming rebellious towards the expectations and influences of outside sources where it concerns your personal dietary needs (outside of a medical professional). This includes rebelling against the ‘diet culture’ or diets that are trending for everyone else. Example: You do not have to become gluten free  just because it’s the popular thing to do. You should only  choose it if it works well for you. 
  • There are often financial challenges associated with intuitive eating, due to the expense of allowing yourself to consistently eat the foods that you desire to eat (that work best for your needs). In this situation, it is important to learn to become creative in how you approach your diet. 
  • Listen to yourself, be intune with yourself. Unhealthy food habits can be addressed by a proper dietitian. For those who are looking for financial assistance, there are often health grants and resource centers within your community that are available to provide financial assistance towards professional health services. 

Connect with Christyna: 

Website: https://encouragingdietitian.com/media/

Instagram: https://www.instagram.com/encouragingdietitian/

Twitter: https://twitter.com/encouragingRD

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What Is the Link Between Your Diet & Acne Breakout?

Today, there seem to be two types of people: those who are health conscious and those who are not.  Those who are very mindful of what they put into their body firmly believe that a poor diet is the root cause of the majority of both mental and physical health issues.  Those who are not as cautious about their diet tend not to hold any stock in those ideas. But, can our diet exacerbate some problems or reduce others from occurring?

When it comes to acne breakouts, is there a correlation between an increase in acne and what you eat?  Or are there no scientific facts to back up that claim?  As with most issues, the answer to these questions is not precisely cut and dry, but there is scientific information that seems to agree that you are what you eat in the case of acne breakouts.

What Science Says About Your Diet Causing Acne Breakouts

At present, most medical experts agree that there is not a definitive diet that should be followed to prevent acne breakouts from occurring.  While that may be the case, they also agree that food in moderation and paying attention to how your skin responds when you eat particular foods is wise in determining whether or not you are subject to specific foods causing breakouts.

They are hesitant to reach a definite conclusion on this issue because there are too many variables for the science to be reliable.  For example, if you are very conscientious about your food intake, you may recall having a particular food and then breaking out shortly thereafter.  However, if you do not pay attention to everything you consume, you might not remember having a food that could cause your acne.

Is There Anything Scientists Can Agree On When it Comes to Your Diet Causing Acne?

While there is still debate surrounding this issue, most doctors and scientists can agree that there seems to be a correlation between several different types of food and acne breakouts.

Refined Carbohidrates

Foods that are high in refined carbohydrates show to contribute to skin breakouts. Some foods that contain refined carbs include:

  • Foods made from white flower
  • White rice
  • Sweetened beverages
  • Sugar sweeteners

The science backing this theory is sound.  Carbs like these cause issues with your body’s insulin levels.  When these foods break down, they raise your insulin levels, and, in turn, they tend to block the glands on your face that secrete oil.  Because those glands can’t “breathe,” they clog your pores with oil, causing acne.

One study conducted in the US showed some interesting results in this regard.  Around 2,200 patients were put on a low-carb diet for other health-related issues.  87% of those patients claimed a reduction in acne breakouts during the study.

While this would seem to be definitive evidence to prove that a diet high in carbs causes acne, the study also says that there needs to be further research conducted before that conclusion can be drawn.

Cow’s Milk

Another frequently ingested substance that seemed to make all of the acne-causing foods and beverages list was cow’s milk. In these cases, it did not matter the type of cow’s milk, as all types (whole, 2%, skim) seemed to affect skin breakouts.

One study showed a 44% increase in acne breakouts in women who drank two or more glasses of milk per day.  Another showed that people who drank milk or ate ice cream regularly had breakouts at a rate of four times higher than those who did not. 

The flaw with this theory is that there is no proof as to WHY milk causes breakouts.  Most believe that cow’s milk contains a high amount of hormones, and an imbalance in hormones is a proven factor contributing to acne breakouts. However, it is still not verified that the excess hormones in cow’s milk cause acne.

While the possibility is excellent, most studies agree that more research must be done on the topic before concluding.

What is the Final Recommendation Concerning Diet and Acne Breakouts?

Most doctors and scientists agree that eating a healthy, balanced diet will always be the best answer for any issue regarding your health.  Beyond that, they recommend tracking your food intake and taking note of what you eat and drink (by doing something like keeping a food journal) just before an acne breakout.  Those foods and beverages are probably personal triggers for your skin’s inflammation, and they should be avoided whenever possible.  

While the jury still seems to be out on whether or not your diet can cause acne breakouts, the evidence seems to support that it can.  So eat healthily and avoid trigger foods in excess to prevent unnecessary acne.

 

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The Best Smoothie Ingredients for Flawless Skin

You Are What You Eat

There is no truer statement when it comes to skincare. The key to a flawless complexion is not in the beauty products we apply topically, but rather what we consume.

Our organs depend on food for proper functioning. Among these organs is the skin, the largest organ of the human body. Proper nutrition can have a profound impact on the health and function of the skin. A healthy complexion can also indicate a healthy body. 

Certainly, aging, poor genes, stress, and neglect of self-care affect skin. However, eating the right foods supports healthy skin function, regardless of the individual’s age, gender, or skin tone.

The Greek physician Hypocrates is often credited with saying, “Let food be thy medicine, and medicine be thy food.” The right foods can aid in treating chronic dehydration, removing toxins, and stimulating skin production of collagen, elastin, and fibrin. 

Smoothies As Skincare 

Smoothies are a great way to consistently feed your skin what it needs on a daily basis. Besides being delicious, blended drinks are an amazing way to consume more vegetables, fruit, and other nutrients.

Certain foods, such as those high in sugar and refined carbohydrates, should always be avoided. However, there are many smoothie add-ins that have been shown to improve skin health. With smoothies as a stepping stone to a daily skincare routine, it is possible to target problem areas naturally. 

Here are the best beauty ingredients for an everyday skincare routine, using a blender.

 

Best Smoothie Ingredients for All Skin Types

Ginger 

Keeping skin hydrated and glowing is made easier with ginger’s antioxidant properties. Antioxidants protect your skin against sunburn and tanning damage. Ginger contains anti-inflammatory properties that reduce the appearance of pigmentation and blemishes. Additionally, it rejuvenates dull skin and delays the signs of aging. 

In terms of flavor potency, ginger is pretty powerful. When mixing it into smoothies, one should only add about a half-inch piece.

Pomegranate

Pomegranates’ antioxidant properties make this fruit a true superfood, capable of regulating skin hydration levels across different skin types.  Antioxidants improve the texture of the skin by improving collagen and elastin production. Besides helping to reduce the appearance of aging skin, it also has other benefits. Studies suggest pomegranates may also help prevent skin cancer. 

Store-bought pomegranate juice contains added sugar, and the seeds are difficult to blend. Instead, prepare pomegranate juice from the seeds and blend it into smoothies. 

 

Best Smoothie Ingredient for Dark Under-Eye Circles

Spinach 

As a natural source of vitamin K, spinach is a great smoothie addition. By reducing bruising and discoloration, strengthening blood capillaries, and healing wounded skin, vitamin K is the most essential ingredient when struggling with dark circles under the eyes. Spinach is also known to have some antioxidant properties that may help to prevent the formation of wrinkles, lines, and pigmentation.

 

Best Smoothie Ingredient for Dry Skin

Avocados

Avocados are rich in biotin, a B-complex vitamin, and biotin helps prevent dry skin. Healthy fats, like those found in avocados, are vital to keeping skin flexible and moisturized. Avocados also contain vitamins E and C, which are essential for healthy skin.

 

Best Smoothie Ingredients for Oily or Acne Prone Skin

Oatmeal

This superfood is beneficial for treating acne, amongst other things. Oatmeal promotes collagen production, improves your skin complexion, and reduces inflammation. The high fiber content of oatmeal helps to control blood sugar levels, which is recommended for preventing acne. For smoothies, soaked raw oats provide the best results. The soaking process is vital here. Oats that are not soaked will be gritty. After the oats are soaked, pour the liquid with the oats into a blender, add all the remaining ingredients, and blend until smooth.

Sweet Potatoes

Because they contain beta-carotene, sweet potatoes are great for acne-prone individuals with oily skin. During digestion, the body converts beta-carotene into vitamin A. Vitamin A can protect the skin from damage resulting from free radicals, such as discoloration, inflammation, and clogged pores. To make a sweet potato smoothie, place cooked sweet potatoes and all the remaining ingredients in a blender, then blend until smooth.

 

Best Smoothie Ingredient for Aging Skin and Wrinkles

Quinoa

Quinoa offers the possibility of delaying visible signs of aging like fine lines and wrinkles by stimulating new collagen production in the skin over time. Its high levels of riboflavin make your skin both soft and resilient. Manganese and vitamin B are abundant in quinoa, making it a valuable anti-aging health product. 

Raw, uncooked quinoa can be blended into a smoothie with a powerful blender. The raw grains can also be soaked for a half hour or so to soften them up. As an additional option, quinoa can be blended together with fruit and yogurt, though some nutrients will be lost to the cooking process.

 

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4 Beginner Steps to Clean Eating

If you’re one to keep up on the latest trends in health and wellness, chances are you’ve heard the term “clean eating” a lot recently. Different from popular diets like keto and paleo, clean eating is less about a restrictive diet and more about a lifestyle. It’s about fueling your body with whole foods that are minimally processed, if at all, that provide you with the best nutritional benefits. So how does one start to eat clean? Aside from eating a diet rich with fruits and vegetables, there are other ways to eat clean without eliminating entire food groups. Keep reading for four easy steps that you can implement in your daily life as you start out on your new health journey. 

 

1.  Read Nutrition Labels

There’s no denying that the easiest way to eat clean is to avoid packaged goods entirely, but that’s just not realistic in this day and age. Instead, if you’re reaching for that box of crackers and maybe a dip to pair with them, take a look at the ingredients listed on the package. A rule of thumb is that if you can’t pronounce it, it’s not clean. The shorter the ingredient list the better! 

Don’t fall victim to “all natural” marketing claims either. Natural does not always mean minimally processed, so it’s always best to do some digging of your own to make sure there are no added sugars, unhealthy fats, or preservatives. 

2.  Set Yourself Up for Success 

Once you’ve made the decision for yourself to eat clean, make sure you’re not regularly putting yourself in tempting situations. Refrain from buying too many “cheat” snacks or foods that do not support your new lifestyle. It is easy to tell yourself at the store that these foods will only be for special occasions, but we all know how a late night sweet tooth can catch up with you. 

Instead, look for clean alternatives to your favorite foods. You’d be surprised how many brands have emerged that offer products with whole food ingredients that are better for you. Don’t worry, eating clean does not mean that you’ll have to say adios to those post-dinner cookies, they’ll just be healthier!

3.  Cook at Home 

The easiest way to get off track with your new lifestyle is eating out too much and not knowing what the food you’re eating is made with or how it’s prepared. The healthy-looking salmon on the menu could easily be smothered in butter or unhealthy oils which are hard to keep track of! When you’re starting off on your journey aim to scale back on eating out and when you do, select entrees that are more whole food based like a salad. If you really want to impress your friends and family with your new commitment, bring a side of dressing from home so you know exactly what you’re putting into your body.

If you aren’t used to cooking on your own, try making an experience out of it. Spend some time each week looking up clean recipes online and invite friends over to try them out on the weekends. You won’t have to say goodbye to your social life and your friends will get some delicious, healthy food at the same time. Who knows, you may inspire them to join you on your journey! 

4. Implement an 80/20 Mindset

Everything in moderation, right? As people we are creatures of habit, and it isn’t always easy to make a major lifestyle change. For the best chances of making a change and sticking with it long term, drop the “all or nothing” mindset and instead opt for 80/20. 80% of the time you will follow your new lifestyle, while giving yourself flexibility the other 20%.That’s not to say you should do a complete 180 during your flex time, but showing yourself grace and treating yourself to a small treat here and there will keep you more motivated along your journey. Over time you may even surprise yourself and stop craving processed foods all together!

After all is said and done it’s safe to say clean eating isn’t just the latest fad diet, it is here to stay. Increasing your awareness of the foods you eat will not only help your physical health, but your mental health as well. The mind body connection is very powerful and eating clean is the first step to optimizing your overall health.