Starting a new single life with my grandson has left us with a very limited budget.  There is no room in this budget for meat.

Corners must be cut.

We have become “forced” vegetarians.

We’ve always been health conscious eaters, but our diets did include meat that I purchased from a local farmer. You know, grazed, grass fed, no meds, humanely raised, etc.

I knew this wasn’t going to be an easy task. The 10 year old is extremely picky these days.

I needed dinner ideas.

I found a blog post titled 31 Delicious Meatless Meals from Chocolate-Covered Katie.

That’s A LOT of meals and good odds that I would find something to meet the budget and fill the bottomless pit a.k.a., Elijah.  I tried my hand at 5.

Five Minute Cheesy Baked Pasta Casserole

Any recipe that starts with five minutes has my attention. This was unbelievably easy to prepare. We skipped the faux cheese and used good Parmesan. Elijah LOVED it. I thought it was pretty good too.

Makes the list.

Homemade Panda Express – Orange Cauliflower “Chicken”

Elijah gave it a thumb down. “You know I don’t like cauliflower.” Me: “Since when?” I thought the sauce was awesome but kept thinking how great it would be with chicken.

Cut from the list.

Sweet Potato Burgers

These burgers are delish! I used baked beans as a garnish in lieu of the avocado. Elijah ate two and our “meat and potato” guy guest, went back for seconds.

Makes the list.

Green Noodle Soup

Elijah was not digging this at all, which surprised me because it is a sweet tasting soup and he loves broccoli. He said, “I don’t even like the noodles.” And this kid LOVES noodles. I ate two bowls.

Cut from the list.

Homemade Amy’s Mexican Tamale Pies

The filling was scrumptious. Elijah thought it was pretty good too but then again, he’ll eat cornbread with ketchup.

The recipe for the cornbread topping didn’t come out right, which hugely bummed Elijah out so I had to make a separate loaf. Next time I’ll just follow the regular recipe for cornbread and this will get 5 stars.

Makes the list with cornbread tweak.

Thanks Katie for providing an extensive list of meatless meals to explore. I’ll be pulling from this list as we fumble our way into vegetarianism.

Are you struggling with creating tasty and nutritious meals on a limited budget? What’s working for you? Teach me in the comments below.

Here is the final part of this four part series on nutrition and skin care.  I hope I’ve provided you with some useful information and tips that you can use to get your skin glowing and avoid the mistakes I made.

Exfoliate

My definition of exfoliate extends beyond general skin buffing.

Skin Brushing: Not all medical professionals agree that the dry brush massage provides all the benefits that alternative health practitioners claim but it is harmless and can leave you feeling refreshed. Dry brushing has been used for centuries by people in Scandinavia, Russia, Japan and Greece. A Finnish doctor prescribed to this technique to his patients to detoxify (stimulates the lymphatic system), exfoliate (remove dry dead skin) and stimulate the skin (bringing more oxygenated blood to the surface). Some people sing its praises as an incredible cellulite treatment.  Here are some instructions and tips from Mind Body Green.

Stress:  Honey really, just take a close look at my face. Like sugar, stress can spike insulin levels. Stress, real, or perceived, causes the body to release adrenaline, cortisol and other hormones to helps us respond to “emergencies” by channeling the body’s energy toward being able to “fight or take flight.” This instant energy has a downside. The body slows down digestion, repair, and maintenance to channel energy into dealing with stress. As a consequence, prolonged stress is associated with speeding up the aging process and compromising the immune system. I implore you to find ways to dispel and manage stress.

Which leads us to…

Move It: Exercise is the best way to manage stress. Anything that promotes circulation also helps keep your skin healthy and vibrant. Exercise helps nourish skin cells by increasing blood flow. Blood carries oxygen and nutrients to working cells throughout the body including the skin. It also works by flushing cellular debris out of your body, cleaning your skin from the inside.

Get Outside: If you can take your exercise routing outdoors, you’ll be killing two birds with one stone. But if all you can manage, is a walk around the block, you will still reap the rewards. Breathing is a significant part of detoxifying the body. Inhaling fresh air helps clear your lungs and enables you to take deeper, longer breaths of air. This, in turn, helps you to exhale fully, expelling carbon monoxide.

Sunshine is healing in so many ways. This might seem contradictory to what you’ve heard about skin damage and cancer from the sun. To an extent this is correct. It’s never a good idea to spend excessive amounts of time in the harsh midday Summer sun. Like all things in life, too much of a good thing can still be too much and that is when damage can occur.

Most of the vitamin D in our bodies is manufactured from sunlight, so there is almost always a drop in vitamin D levels during the winter. Plus, if you’re north of Atlanta, the winter sun is too weak to generate vitamin D in your skin, no matter how much sunlight you get. So I recommend supplementing in the winter months.

In the summer, you can get your daily sunshine D dose by spending 15 to 20 minutes in the early morning light. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous, and facilitating normal immune system function.

Conclusion:  What I want you to take away from this four part series is how interconnected the topics I covered are. Our bodies are complex systems, working synergistically. You may not see the damage from an unhealthy lifestyle for years but I guarantee, it will visit your door step one day.

I’d love to hear your questions, tips and feedback.  You can leave those comments (here)

Dancing,

Kimberly

Disclaimer:   Nutrition guidance and aromatherapy are not intended as diagnosis, prescription or treatment for any disease, physical or mental.  It is also not intended as a substitute for regular medical care.

Nutrate: It bears repeating. You really, really are what you eat.

Whole Foods: If what you are eating comes out of a box, can, or bottle (or, eek, a fast food bag), it has been highly processed and refined. Whole food means it is as close to coming out of the earth as possible. This is where the bulk of our nutrients need to come from. We were not born to eat out of containers. As my mother would say, “No one ever picked a can of corn.” Organic is ideal but I wouldn’t want you to skip on your veggies and fruit because you can’t afford organic or it’s not available. If you can’t get organic, take the time to wash it well in a vinegar and water solution.

Vitamin Supplements: As I referenced in Part 1, in an ideal world, we could obtain every nutrient we need for health through our diet. Supplementation needs to be taken into consideration because of the environmental toxins we are assaulted with every day. In addition, age, disease, and lifestyle habits need to be taken into consideration.

The Vitals: A, C and Sulfur or MSM

Vitamin A:  I recommend getting vitamin A from whole food sources such as beef and veal liver, carrots, cabbage, squash, melons, oyster, and pecans. (You can find more sources with a simple search on the Internet.) If you are going to supplement, I suggest it be through a multi vitamin. There are risks involved when supplementing with vitamin A alone. This is one vitamin that stands true to its topical use. Application of a retinol cream can be as effective to your skin health as oral intake but of course, never substituted for eating sources of this nutrient.

Vitamin C: OK, I admit it. Vitamin C is my favorite. It is such a crucial and incredible anti-oxidant. I can’t sing its praises enough. It is probably the safest supplement available. I keep a bottle of 1000 mg vitamin C on my kitchen counter. Every time I go into the kitchen, I pop one. Vitamin C plays a crucial role in collagen synthesis.

Sulfur or MSM (methyl sulfonyl methane):  MSM is a constituent to keratin and collagen. Rather than taking collagen, or using expensive creams that contain it, you are better off supplying your body with what makes it. That’s where a MSM and Vitamin C supplement can come into play. I recommend taking 1,000 mg of MSM daily. Sulfur is rich in foods such as cruciferous vegetables, onions, garlic and eggs.

Blending vs Juicing: I am a smoothie advocate. Smoothies allow you to get at least one to two servings of fruits and vegetables in a single, easy to consume, yummy tasting glass. But there is a difference between blending a smoothie and putting vegetables and fruits through a juicer. With a blender, you are still getting all the fiber contained within the plant. With a juicer, the nutrients are absorbed into the bloodstream and reach skin cells quicker because of the lack of fiber in the juice. A quality juicer can be expensive. If you are not able or willing to purchase a juicer, a simple way around this is to buy liquid chlorophyll which is the “magic” elixir in green plants. As for me, I’ll stick to my morning blend.

Essential Fatty Acids – Omega 6 and Omega 3: I talked about these in the hydration section and their presence in seed oils. Healthy fats are nature’s own moisturizer. Excellent sources containing these fats are avocados, flax seed, pumpkin seed, sesame seed, sunflower seed, walnuts and cold water fish.

Sugar: Sugar does not look sweet on your face. Simple sugars are fast releasing, causing rapid increase in blood sugar levels that leads to inflammation in every part of the body. Inflammation produces enzymes that break down collagen and elastin, resulting in wrinkles and sagging skin. A good idea is to keep a Glycemic Index on hand to help guide you with smart food choices.

Coming up – Part 4 will include exfoliating techniques and more tips on holistic skin care.

Your homework: visit your local farmer’s market. Markets are bursting with locally grown produce this time of the year.

Tell me specifically — which of these tips will you start using?  Or share your tips on skin care.

Dancing,

Kimberly

Disclaimer:  Nutrition guidance and aromatherapy are not intended as diagnosis, prescription, or treatment for any disease, physical or mental  It is also not intended as a substitute for medical care.

Welcome back for Part 2 of Nutrition and Skin Care.

Part two will focus on hydration.  An especially important part now that we are into the warmer weather.

Water!!!  We are wet, moist beings by nature.

Every function of the body is dependent upon the efficient flow of water. Water hastens the flush of toxins out of our bodies through urination.

Contrary to popular belief – when you are retaining water, this is when you really need to up your water intake. I know it sounds counter intuitive but what’s really happening is your body is storing the water by default. Because it doesn’t know when it’s going to get more, it holds on to what it has.

You cannot substitute any other liquid to do this job. I do, however, make the exception of herbal teas and bone broth. Another way to supplement your fluid intake is to eat fruits that are packed with water like cucumbers and watermelon. Don’t go overboard. Stick to the recommended 6 to 8 glasses of liquid a day.  Unless, of course, you are exercising or doing heavy labor outdoors.

Avoid diuretics. Unless you have a medical condition that requires a prescribed diuretic, try to eliminate or moderate your intake. This would include anything that contains caffeine, such as coffee, and energy drinks. Watch your alcohol intake. Diuretics increase urination which may lead to dehydration and loss of minerals.

Bone Broth: This little known secret is a lost art. Not very long ago, bone broth was consumed in many of our meals as a base for soups, gravies, and stews. Then along came the brain damaging chemical, MSG – which gives processed foods an artificial meat flavor.

Broth is rich with nutrients which makes it an excellent collagen builder. And it’s way cheaper and safer than Botox! Try and incorporate a cup a day.

Oh, and did I mention, because the broth is a good source of gelatin, it does wonders for your nails and hair? Bonus!!! Try to get your bones from grass fed animals. You can use beef, chicken, even fish bones.

You can find a ton of bone broth recipes on the internet. The best part is how easy it is to make and making it in a crock pot is really convenient.

Beta carotene is a precursor to the body’s ability to create vitamin A. Vitamin A plays a large role in the health of our skin. I do not recommend supplementing with vitamin A. Some excellent food sources of beta carotene are sweet potato, carrot, squash, apricots, cantaloupe, peaches, cayenne or red pepper flakes, paprika, chili powder, pistachio, pecans, and sesame seeds.

Seed and Nut Oils: You can’t escape the coconut oil hype these days. It has taken the stage as the cure-all for everything. And to set the record straight, coconut is not a botanical nut. It is a fruit. While coconut oil might work well for people with “in the middle” skin, it’s not a great option for those with dry or oily skin.

I’ve found that coconut oil is better to consume internally and leave the hydrating to nut and seed oils.

These are the seed/nut oils that I put my money on:

Cucumber seed oil is a super slippery seed oil that has astringent and hydrating characteristics. It’s a true antioxidant full of Vitamin A & C. Used since ancient times to aid aging skin, wrinkles, and eye circles. Cucumber seed oil has been a culinary staple in the Mideast for thousands of years.

Argan nut seed oil is used by the Berber women in Morocco for dry hair and skin.

It contains nearly 80% fatty acids and is high in Vitamin E. Argan also contains phytosterols which reduce inflammation and produce cell stimulation.

Rosa rubiginosa (rose hip seed oil): A super skin re-generator because of the high content of essential fatty acids (Omega 6). Omega 6 is essential to the formation and reformation of tissue membranes.   This seed oil is high in linoleic acid which is a precursor to gamma linoleic acid, an anti inflammatory plus a stimulator of skin and hair growth.

(P.S. I sell these oils, so if you’re interested, hit me up.)

As always, dancing,

Kimberly

Disclaimer:  Nutrition guidance and aromatherapy are not intended as diagnosis, prescription, or treatment for any disease, physical or mental  It is also not intended as a substitute for medical care.

Skin Care and Nutrition Part 1

A few months ago, I was asked by Jolie Health and Beauty Academy to speak to the esthetician class on nutrition in relation to skin care.  It was truly my honor to share the evening with a great group of women.

The students were awesome. They were engaged, curious, and fun. I got such good feedback on the presentation that I thought, “I have to share this with you.”

Do you know why I was the best presenter for this topic?   Because there’s nothing like having the poster child for what NOT to do to your skin as a visual graphic!

I grew up in the 60’s and 70’s. Not only was there sex, drugs, and rock and roll, but the introduction to “convenience” food and microwaves. Our sun screen was baby oil. We had no clue what stress did to the body. No one talked about cortisol and adrenal function. Smoking cigarettes and drinking alcohol was encouraged.

The 80’s and 90’s weren’t kind at all. (I’ll just leave it at that.)

Whatever passes your lips will show on your skin. Unfortunately, I didn’t get this connection until very late in life. But even at this late stage, I’m not going to turn a blind eye to the ignorance of my ways.

Assaults on the skin are not limited to what we eat, and drink, but also our environment. Let’s face it, our air quality – not so great. We slather ourselves with grooming products and perfumes. We pour hair dyes on our scalps. We use chemical laden products to clean our homes. Remember, if you’re putting it on the outside, you’re “eating it on the inside.”

A recent study showed that a baby’s umbilical cord can contain more than 280 chemicals! It’s a sobering reality but in our modern world, no one is exempt to toxins.

And how are we handling our stress levels? Do you have coping tools in place to manage the stress in your life?

Although the focus here, is on nutrition, it is important to give these other environmental and lifestyle factors the same attention.

Real change takes place from the inside out.

The three crucial steps to healthy glowing skin are: Hydrate, Nutrate (I love making up words), and Exfoliate.

Stay tuned for Part 2 with tips to hydrate your skin.

In the mean time, stay wet.