At Whole Food Love, we spend a lot of time in the kitchen, but it’s usually around the stove.  In today’s blog, we’re still going to be in the kitchen, but for a WHOLE new reason!

Here’s the deal ladies, your skin is your largest organ so you want to be EXTREMELY cautious about what you use on it.  Harsh chemicals are absorbed directly into your body so you want to be make sure you’re using ingredients that are as natural as possible.

Here’s the secret…“Natural” ingredients are also much cheaper than the processed chemicals that so many beauty products use.

A parched face never looked good on anyone, so we’ll dive right in and here are our top 7 Natural Skin Remedies Revealed…

WATER

Lets start with the easiest and most basic – WATER. A simple way to increase the radiance and glow of your skin is to drink one gallon of water per day. In just two weeks you’ll notice clearer skin and whiter eyes. We’ve all see this info graphic on Facebook – Challenge yourself. We guarantee you’ll see results + we’ve all see that Facebook picture.)

PAPAYA PEEL ENZYME MASK

I love spending time in the produce aisle, especially when I can make my beauty purchases there as well! Papaya is a not only a delicious treat, but it’s a *sweet* face mask too! It’s great for cleansing and clarifying skin and it’s 100% NATURAL!

Look for a nearly ripe papaya. Cut fruit and rub your face with the papaya, avoiding the delicate eye and lip area. Let the fruit soak in for 5 -10 minutes. Pat off with a lukewarm wash-cloth. After treatment, your complexion will appear youthful, radiant, and fresh.

**Caution** The more unripe the fruit is, the stronger the enzymes will be. If the enzymes are too strong, you may start to feel a tingling or burning. If this occurs, simply remove with a lukewarm washcloth.

 RETRO REMEDY RESCUE – ACV!

Apple Cider Vinegar is truly one of nature’s miracle products. There are literally hundreds of uses in that $3 bottle!

For skin health, we love to use it as a cleansing astringent. After using a gentle cleanser on your face, soak a cotton ball with ACV and apply directly to skin. Notice that new dewy glow and diminished pores!

For other uses of ACV including a beauty tip for shiny hair check out the full article here.

MOROCCAN ARGAN OIL EYE TREATMENT

Enough with cleansing, let’s talk MOISTURE!

Need to reduce fine lines and dark circles around the delicate eye area? That same Argan Oil that you have been using to polish that beautiful hair can also be used on your under eyes.

Make sure you’re using 100% pure Argan Oil. I know it’s expensive, but you only need a few drops. Gently dab under eyes at night to decrease dark circles and lines.

AVOCADO, HONEY?

In need of an all-over moisturizing? Look no further than our Avocado Glow Face Mask. Winter weather and sun damage can be harsh on all skin so here is quick remedy that you can mix up in no time and all you need is an Avocado and Honey!

1.) Remove make up and wash face with gentle cleanser.

2.) Peel + Pit Avocado

3.)   Mash in small bowl with a fork until smooth.

4.) Add 1 Tbsp. of honey and mix until it forms a paste.

5.) Using clean fingers, apply mixture to your face being careful to avoid the eye area. Leave on for 20 minutes

6.) Remove with lukewarm wash cloth and notice how skin looks fresh, plump, and smooth!

Want more info? Check out the full article here

SEXY & SMOOTH – COCONUT OIL + OLIVE OIL

Now that we have the facial moisturizer, we also need an all over body moisturizer. With literally thousands of body moisturizer options, the task can be daunting. Don’t bother with the store aisles, simply head to your kitchen.

{Coconut oil} is one of the easiest and best moisturizers you can use! Coconut oil in its natural state resembles the consistency of butter. Simply scoop out 1 – 2 tablespoons and apply to legs, torso, and arms as a body butter.

Your body heat will naturally begin to melt the coconut oil and you’ll be able to massage it into skin.

**Caution** Coconut oil can take a few minutes to absorb into skin so its a great evening option, but not great for rushed mornings. It also may stain silk material. Don’t be afraid to try it – just know WHEN to use it.

{Olive Oil} is a soothing fat for damaged hair and dry skin as well as nails! To moisturize dry skin and heal damage try an Olive Oil Moisture Treatment!

(PSSST – Olive Oil can also help minimize stretch marks so keep this in mind when Baby is on the Brain.)

After a hot evening bath or shower, massage olive oil into the skin. Allow the oil to sink in for twenty minutes and towel off excess. Try this once per week and notice how soft and smooth your skin feels.

LUSCIOUS LADY SUGAR LIPS

Are you constantly applying Chapstick to no avail. Winter can be especially brutal on those LIPS. Here’s a great natural + inexpensive way to exfoliate and make you your lips look even more luscious.
½ Cup Sugar or Other Granulated Sweetener (White Sugar works just fine)

½ Cup Oil of your choice (We use Coconut or Grapeseed Oil)

1 – 2 Drops of Essential Oil (We LOVE peppermint for lips)

1.) Combine all ingredients in a bowl and stir to combine.

2.) Store in a glass container. (Plastic will work but has been known to change the properties of some essential oils.)

3.) Apply liberally to lips and rub together for 30 seconds. Wipe off excess with lukewarm wash cloth.

Apply moisturizer or lipstick and watch it work even harder for you now that those dry cracked lips are gone for good!

Do you have any at home natural remedies that you love? Share them in the comments below.   What natural remedy do you already have in your kitchen? Let us know!

Live your WHOLE life,

Meg + Shannon

Finding Flow…

Moving Meditation…

8 to Plate…

The Exact Truth…

Sense in Savoring…

PRESENCE  is the key to everything inside and outside of the kitchen.  When you stay PRESENT, you have no choice but to stay positive.  You can only be in one moment at a time and without the recall of tragedies of the past or worrying about the future, you can only focus on the NOW and

NOW is an extraordinary place to be.

It seems like the moment that Christmas is over, the conversations automatically shift to New Year’s plans and (of course) New Year’s Resolutions. Every year, I try to start my New Year’s “Resolutions” early so that by the time the New Year rolls around, I am already in the habit and not burning out by March.

I thought I had my 2015 goals set until one tiny conversation with my hubby last week. Everyone who knows me knows that I LOVE sweets. I have to make truly conscious efforts to avoid + crowd out the sugar in my life. I can easily pass on potato chips and fries, but ice cream and cake is another story. With the holidays last week and family in town, there were plenty of sweets around the house – a birthday cake for Mr. C who just turned 1, cookies that were given as gifts, and fudge on its way to be delivered to neighbors. Needless to say over the course of a few days, I was doing a little bit more than sampling…

My hubby who has the willpower of Superman, said “Why don’t you just NOT eat it?”

As if it’s so easy…

We all have our struggles and in order to experience success, we need to find a way to manage them. For me, sugar is a weak point. One of the ways that I manage it, is by NOT bringing it into the house. Of course, there are special occasions when we have a sweet or two in the house, but for the most part, you wont find it in my cabinets. There are occasions where we will have dessert at a celebration meal or if I am REALLY craving something, I’ll purchase a single serving size. When it’s gone – it’s gone.

Why is it so easy for some of us and so difficult for others?

So, I found yet another way to help me manage it – I found a partner and yes, it’s my hubs.

Like me with sweets, he occasionally smokes cigars. It’s usually on the golf course or a get together with friends. It has been a point of contention for a few years because I just don’t understand how someone could enjoy cigars – probably much like he can’t understand “Why don’t you just NOT eat it?” when it comes to me and sugar.

That being said, we joined forces and decided that for the next year, he will help me help myself by not eating sweets and he is not going to touch a cigar. Talk about a win win!

Oh, it makes me nervous, the potential to fail is so great. I know that both challenges will only make 2015 better + healthier, but I still find myself thinking about what if I slip up. That’s why I NEED your help on this one too!

We should all be able to give up sweets for a year. Just to be clear…these are processed sweets that are clearly not healthy (i.e. cookies, cake, ice cream, brownies – gosh that’s hard to say). Fruits are allowed and as I am writing this, I am already thinking about some delicious Maverick Pears that I had a few months back that were BETTER than ice cream (thanks Mom!).

I officially Quit Sugar!

What are you going to do to make your 2015 even better than your 2014?  How are you going to do it and what support system do you have in place?  Let us know in the comments

Live your WHOLE life!

Meg + Shannon

Which veggies do you think are the healthiest? We’ve received this question so often and as we begin to spread our holiday cheer through our hugs + tummies, we wanted to clear up some confusion and not only give you the information to prepare a delicious meal, but also give your guests as many nutrients as possible!

It may seem like the obvious choice is FRESH vegetables, but this actually depends on several factors, including how the veggies are grown and how long it takes to get the veggies from the ground to your table.

FRESH

THEE best choice is organic, pesticide-free, freshly picked vegetables. This is exactly the way that nature intended you to enjoy this gift, however, depending on where you live, the winter weather may have limited your ability to get locally grown vegetables. Do the best that you can and once the weather starts to warm up, head back to your local farmer’s markets to shop for in-season veggies or consider growing your own in a garden.   Also, buy what you need as close as possible to the time that you plan to eat them. Our Whole Food Love programs encourage you to plan a 30-minute grocery trip once per week (+ a quickie trip depending on your meal prep schedule.)

Only stock up if it’s going to encourage you to eat MORE veggies!

FROZEN

Frozen organic vegetables are an excellent alternative to fresh veggies both during the colder months when your veggie of choice may be out of season as well as during those times when you just need to stock up and know that fresh veggies won’t last.

An additional benefit of frozen veggies is that they are usually “flash” frozen shortly after being harvested and at the peak of freshness. Frozen organic vegetables can actually be MORE nutritious than fresh veggies if the fresh veggies have taken extended periods of time to be transported from farm to grocery store.

CANNED

Canned veggies are by far, the least nutritious method. Despite being canned shortly after being harvested, canned veggies lose up to 90% of their original nutritional value. Further, canned veggies have loads of sodium and many cans are lined with plastic that contains BPA.

 PREPARATION

A final component of veggie nutritional value is how it’s prepared. All veggies will lose most of their nutrients and flavors if they are boiled in water for extended periods of time. Lightly steam to preserve as many vitamins as possibly. Enjoy!

How many of us struggle with overwhelm? I struggle with overwhelm on a daily basis and I have to commit a portion of myself to managing it every single day. There are so many things that I WANT to accomplish and so many things that I NEED to get done.

The month of December always adds an additional layer of places to go, people to see, gifts to buy, and friends to call. Based on the wisdom of Tim Ferris, I have been working on few ways to reduce overwhelm + I started implementing them right away!

1.) REDUCE DECISIONS THAT HAVE TO BE MADE

We make thousands of decisions on a daily basis.   These decisions consume an incredible amount of brain power, but the truth is, that there are very few decisions that actually MATTER. By 10:00AM the brain is already exhausted and we’ve accomplished deciding to wear our hair in a pony-tail vs. down.

Remove all decisions that really aren’t important. Consider picking out tomorrow’s outfit tonight. Even if you work from home, select an outfit so that you don’t have to make this decision in the morning. Reserve your brain power for choices that matter more!

Steve Jobs took this to the extreme, by essentially have his uniform of jeans + black mock neck turtleneck. This man knew a thing or two about reserving that brain power!

2.) IDENTIFY 2 CRITICAL TASKS THAT MUST BE ACCOMPLISHED

So much overwhelm is related to all the “to do’s” on our list. When we are unfocused and distracted, it is incredibly easy to “find” other tasks that “must” be completed. In actuality, we know that we are looking for an escape from a task that is less appealing, more difficult, or more time consuming to complete.

Rather that focus on how to grow your “to-do” list, focus on just 2 critical (i.e. tasks that actually matter!) tasks that must be completed by the end of the day. Having two tasks is completely manageable. You’ll actually complete something and you’ll find that a lot of those other tasks on your to do list will simply fall away. They weren’t relevant in the first place and they are stripping you of so much brain energy!

These are my 2 go-to steps for managing overwhelm. Don’t complicate it, just do it!

Live your WHOLE life,

Meg + Shannon

Thanksgiving is only 1 week away. People have already been putting orders in for turkeys, but in the case that you haven’t, there’s still time. Have you ever wondered how to pick out an amazing turkey? You have come to the right place. This week, we’re featuring Delfina from Code to Wellness and her Top 8 Things to Know when Picking out a Turkey. Let us know what you think and if you want to know more, head on over to Code to Wellness here.

Live your WHOLE life,

Meg + Shannon

1. SOURCE

Aaaaah turkey. Probably the most popular lunch meat ever. So many brands and so much eye-glazing-over when it comes to choosing. Let me help you out a little. You can get turkey from a few different places:

▪   The butcher

▪   The grocery store

▪   The local farmer or farmer’s market (find on the Eat Wild database or Wellness Mama’s article on Where to Find Free Range Turkeys)

▪   The online food suppliers such as US Wellness Meats and Tropical Traditions

So now that you know where you can get one, decide the route you’d like to take and move on to thing #2.

2. QUALITY & QUESTIONS FOR THE BUTCHER (OR FARMER)

There are so many different types of turkeys you can buy: heritage turkeys, wild turkeys, organic turkeys, anti-biotic free turkeys…the list goes on. You don’t have to wonder what the heck it is anymore, because it’s all broken down for ya here.

Heritage turkeys – Not the same as wild turkeys and it doesn’t mean they are organic. They don’t exclusively feed on bugs, worms and other treasures found in pastures as would a wild turkey . And, they’re not necessarily medicine/anti-biotic/supplement free. Feed mixtures may or may not be Non-GMO or soy/corn-free. They are however; required, to spend a certain amount of time outdoors. But mainly, the term “heritage turkey” refers to 10+ (non-broad-breasted-white i.e. most factory farm turkeys) turkey breeds whose meat boasts superior taste to that found in grocery store turkeys. And yes, I actually did read through the The Livestock Conservancy’s Heritage Turkey Manual to figure this out for you!

Wild turkeys – SUPER lean. Not a lot of breast meat, but a ton of thigh meat. Wondering if it’s tender? Surprisingly, yes! And apparently it was the bird the inspired Ben Franklin to nominate it as the national symbol for the US of A. Neat! Anyways, these guys are not-vegetarian birds so they can be found in the likes of swamps, grasslands and forest floors foraging and gobbling (no pun intended) insects, salamanders, nuts, seeds and fruits. Look for them in the Americas, Hawaii, Europe, and New Zealand. Naturally, they’re Non-GMO and soy, corn and anti-biotic free. This also usually means they are organic too, but not always. PS- the terms “pastured” or “pasture-raised” and “free-range” turkeys are often interchangeable with “wild turkeys”, although not always so be sure to ask as they may also be supplemented with GMO, soy, and corn-laden feed. But if they’re clear of the former three yuckies, then this is the jackpot right here. Food of the gods if you will

Organic turkeys – These are not necessarily “wild” or “pastured” or “pasture-raised” or “free-range” unless they specifically say they are. So, they’re not necessarily flapping around under the sun. All “organic turkey” means is that the turkey was given only organic feed which is not synonamous with Non-GMO and soy/corn/anti-biotic free unless it says so and can be found in their vegetarian feed. Check the packages carefully.

Anti-biotic Free turkeys – This means that despite whatever feed they were given, be it GMO/soy,/corn-laden, they weren’t given anti-biotics. It doesn’t mean they weren’t given other drugs. It also doesn’t mean that they will be kept in cleaner houses or that they will ever see the light of day.

All Natural/Supermarket turkeys – This basically only means that yes, you did in fact pick a turkey and not a very large chicken. Aside from that, it doesn’t mean that it’s anti-biotic free, organic, wild or heritage AT ALL. This term is completely unregulated by the FDA and is used to mislead and capture the attention of uninformed, well-intentioned buyers hoping to buy healthier food. These are likely the factory chickens that we’ve seen in food industry documentaries such as Food, Inc. living in extremely unhealthy conditions, that are purposely fattened up via vegetarian feed, drug and anti-biotic use over a very short period of time for mass production purposes.

3. GROCERY STORE BRANDS YOU’LL RUN INTO

▪   Bell & Evans

▪   Eberly

▪   Murray’s

▪   Plainville Farms

▪   Butterball

▪   Empire

None of these are wild, but one is organic and a few are at least anti-biotic free. Epicurious did a nice taste-test on all of these turkeys for ya. Here are the results and brief brand descriptions for your browsin’ pleasure.

*Bell & Evans says in the description that their birds are free-range, but in this case the term is not interchangeable with wild since these birds still actually eat vegetarian, man-made feed.

4. WHEN TO BUY

Order your turkey at least 3 weeks in advance. Maybe even earlier if you want to ensure you get what you want. Info on pick-up dates, refrigeration and thawing below. Order now!

5. HOW MUCH TURKEY TO FEED THE GUESTS

Factor in about 1-1.5 lbs per guest (unless of course you’re feeding the hulk, then multiply that by 10 and you’ll have enough to feed him…and probably him only). So just multiply the number of guests by 1 or 1.5, pick the one that sounds more realistic, or if you’re me, find the average of the two and bank on that covering the whole gig (or if you want left overs add in a couple pounds to the 1.5 x guests calculation).

6. PRICE BREAKDOWN

Here’s a great one from The Nibble, which outlines about how much per pound you should expect to pay for different kinds of turkey:

Turkey Price Breakdown courtesy of www.thenibble.com’s article, “Heritage, Organic & Wild Turkeys”

*these prices may vary a bit depending on the grocery store, online supplier and/or farmer from which you purchase

7. FRESH TURKEY

The 101 on purchasing a fresh turkey:

▪   Tends to cost more

▪   You don’t have to thaw it

▪   Only need to pick up 1-2 days ahead

▪   Refrigerate in the coldest part of your fridge (locally raised fresh ones won’t last more than 2 days in your fridge; commerically raised may last a bit longer…check the expiration date)

▪   If you’re getting a store bough one, it’s possibly it has been sitting around for many days (this is not the same story if you get one from a local farmer)

8. FROZEN TURKEY

The lowdown purchasing a frozen turkey:

▪   Requires anywhere from 3-6 days to thaw depending on weight

▪   Usually less expensive

▪   Available year round, so you could purchase next years on Black Friday if you really wanted to

▪   Don’t keep it in your freezer for longer than a year (I dunno why you would…it takes up a boat load of space!)

▪   They’re flash frozen immediately after they’re butchered, so sometimes they’re even fresher than “fresh” turkeys

▪   Butchers tend to favor these for their superior freshness (refer to the above bullet point)

Not sure how to thaw it? No worries. We gotcha covered. How to thaw a turkey here.

Bonus – don’t wanna lift a finger this Thanksgiving? Check out Paleo on the Go. They ship nation-wide and have some really affordable Thanksgiving Meal Plans with really high-quality ingredients (we’re talking free-range and organic turkeys!).

Happy Turkey shopping!

After every Halloween, it seems like I blink an eye and it is New Year’s Eve. How does this time of year go by so fast (every year)?

The holidays can be both an exciting and stressful time and each year, I pick up little tidbits of guidance that help me both ENJOY + SURVIVE the holiday season.

Here are my TOP 3 Tried and Tested Rules for navigating the holidays.

INDULGE (in moderation of course)

It sounds simple but we’ve all experienced that inner “Jiminy Cricket” at a party dessert table.

“I shouldn’t…”

“Well, maybe just one.”

“I only eat these once a year, so a few won’t hurt.”

And then it happens…you’ve eaten 6 of the brownie bites and you didn’t even realize it. You have my permission to INDULGE, but in moderation.

We’ve all heard this before, and it’s not rocket science, 1 brownie bit or piece of fudge (can you tell I LOVE chocolate?) isn’t going to hurt you. It’s a way to celebrate, engage, and enjoy. The problem exists when we create a habit of eating this way (i.e. its not the 1 or 2 brownie bites at an occasional party the does us in) Instead, it’s the hot fudge sundae that we have 3 times a week.

So this holiday season, feel free to sample on occasion and indulge in moderation.

Ban “Guilty” PLEASURES

According to researchers in a 2013 study published on the online version of Appetite, worrying over calories or feeling guilty can put you at risk for weight gain. Can you imagine feeling guilty when you eat the goodie + gaining weight!   Talk about a lose/lose!

Why do we sometimes feel guilty when we indulge? According to Roeline Kuijer, PhD of the University of Canterbury in New Zealand, guilt from eating is often associated with feeling a loss of control, the feeling that you can’t do it, and you might as well let it go.   According to the UC study, researchers found no evidence that guilt led to motivation or stronger intentions to eat healthier. Instead, those that felt guilty perceived that they had less control over healthy eating behavior and found it more difficult to eat healthily.

They key here is to consider your indulgence a CELEBRATION + ENJOY it rather than a “guilty” pleasure.

Put a PLAN in PLACE – START EARLY

With the holiday season being so hectic, have you ever considered starting your New Year’s resolution early? This is a lot easier than it sounds and can be one of the best ways to ensure success.

The holiday season requires so much focus and attention on others, but often doesn’t allow us to focus on ourselves. By the time the New Year rolls around, we are exhausted and don’t have the energy to commit to ourselves which is why less than 8%*of people follow through with the intention that they initially set for themselves.

Start now to build up momentum and get in the habit of your resolution during the busiest of times. If your goal is to work with a personal trainer, set this up now. Contact trainers and book your appointments before the January rush. Begin to modify your schedule so you already have this momentum built up come January.

If your resolution is to eat healthier, identify a plan that can help you achieve this goal. Define what you mean by “healthier” so that you can measure your success. Are you on track or do you need to modify your trajectory? What support or guidance do you need to ensure that you meet your goal?

Looking for a place to start? Check out our next Beautiful University program starting December 1^st. (Perfect for beginning that healthy eating resolution early! Sign up on our homepage for additional details and to find out about Early Bird pricing.)

Let us know what strategies you employ to MANAGE + ENJOY the holiday season!

Live your WHOLE life,

Meg + Shannon

*According to Statisticbrain.com

I had a busy weekend, running all over the place to attend events and fulfill obligations- the kind of weekend that leaves you with a long to-do list for the week ahead. As I stared at my 2 page (single spaced) to-do list on Sunday, I fought the anxiety that was creeping in and opened my email. After a couple hours of sending email responses, coordinating holiday arrangements, and researching for clients, I realized that I was slouching. Sitting up, I noticed my back was aching from all those hours driving and I was craving movement. I thought about how great the gentle stretching and breathing exercises of yoga class would feel, but quickly stopped myself- I don’t have time for a yoga class, an entire HOUR to myself, no way there’s too much to do!

When I’m pressed for time I consistently put my work priorities first, friends and family priorities second, and myself last. That’s the opposite of being selfish, right? At least that’s what I learned growing up- put the needs of others before your own to be a good person. While I acknowledge this logic is useful to teach kids important lessons like sharing, I’m not sure it transcends to adults, and here’s why:

Taking care of yourself is not selfish, and it will benefit everyone around you. Women have a much easier time sacrificing for their families and jobs instead of taking care of themselves. When you take care of yourself, you’ll be a better spouse, parent, co-worker, and friend because you have more of yourself to give.

We’ve all been “stretched too thin,” trying to keep promises we’ve made, without ever admitting that we just might be “over-committed” (that’s like admitting defeat!). So what do we do? Prioritize others first and stick our own needs at the bottom of our list. When was the last time you scheduled out your day/week/month and included a couple hours of “me” time? Why is it that we don’t think that self-care is important or worth our time? When you feel pulled in a million different directions, remember, “You can do anything, but you can’t do everything!”

Self-care is active participation in enhancing the quality of your health. Self-care is an approach to living that incorporates behaviors that refresh you, replenish your personal motivation, and help you grow as a person. Both your energy level and your ability to cope with the external world are renewed when you balance productive time and restorative time. There are 3 components to self-care:

3 Components to Self-Care

1. Physical- the importance of movement and touch. We’ve all heard that exercise is great for your health. Moving your body increases blood flow, improves mental clarity, and creates feelings of accomplishment and pride.

2. Mental/Emotional- it’s necessary to accept yourself and forgive yourself easily. Set limits to find your ideal balance! Too much work will make you feel depleted and too many indulgences will produce feelings of guilt. Finding the right equilibrium of work and reward will balance challenging yourself without breaking yourself.

3. Spiritual- Tap into your spirituality with prayer, meditation, religious services or your own practice that exercises your mind and soul. These practices build up your spirit and allow you to explore yourself and identify values and priorities.

I’m glad to say that I did shut my computer and attend that yoga class. The instructor even began class with a quote about making time for yourself so you can in turn be better for others! I left class with a clear head and the energy to tackle the rest of that to-do list! When did you last spend quality time with yourself? Self-care is the fun stuff! Listen to your body and do what you want without resistance. Nurturing oneself is a key factor in being able to keep up strength, resolve, motivation and the ability to continue to give to others! How will you make the time to recharge your batteries? Leave a comment below and let us know your favorite self-care activity!

Live your WHOLE life,

Shannon + Meg

Information obtained from University of Texas at Dallas and Psychology Today.