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3 Easy and Healthy Recipes When Pressed for Time

Health

Hi everyone,

Don’t let your health suffer because of your responsibilities!

I am finally on break from school, and frankly, it has been a really challenging semester. I took some of the hardest classes, tried to stay actively involved in my sorority, maintain my grades and work as a model all around different cities in Florida. My health took a back seat and to say I am exhausted would be an understatement.

Maintaining our health is so important, but it is something I neglected to do this past semester at school. I have not been working out as much as I should. I was staying up late working on assignments and even forgetting to eat some nights. My actions went against everything I try to promote.

I wasn’t consciously trying to be hypocritical. It just happened. I would get so wrapped into reading my textbooks or writing my paper half the day would go by until I realized I didn’t eat breakfast or forgot about breakfast. Instead of waking up early to work out, I would sleep in exhausted from studying the night before.

College is challenging without the added pressure of trying to live a healthy, clean and organic lifestyle; it’s especially tricky with food allergies. The one thing I did not let slide was my dietary needs. I would go to the grocery store during the weekends and stock up on all the healthy clean food I would need for the week.

I have compiled a list of easy and clean foods to enjoy when you are in a rush and challenged for time.

  1. Cauliflower Rice with Veggies: this is a personal favorite. If you are pressed for time and do not have the luxury to cut heads of cauliflower, buy the pre-diced packages. You can also pick up the pepper and onion medley, shredded carrots and any other vegetable your heart desires. Throw everything into a pan and stir it around every 3-4 minutes. Add some sesame oil, tamari and olive oil, and you’re good to go.
  2. Spaghetti squash: wrap it in tinfoil, pop it in the oven at 350 degrees, and cook for roughly 3 hours depending on the strength of your oven. Take it out and let it cool. You can add tomato sauce or plain olive oil depending on your taste buds. The great thing about spaghetti squash is the length of time it takes to cook. You can do your laundry, homework or clean all while the squash is cooking.
  3. Baked chicken: if you haven’t picked up on it, I am a fan of anything that allows me to multitask. Roasting the chicken, whether it’s legs, thighs or breasts, in the oven allows me to complete other tasks while food is cooking. You can season the chicken with whatever you like, flip it from side to side, and take it out when cooked.

Hopefully, next semester, I will live a more balanced lifestyle. I need to get back to working out which I know helps me deal with stress. I know that all of us at one point in our lives will neglect tour own well-being to accomplish the tasks that we feel as though we need to complete. Just remember to also take care of yourself.

My mom, who’s practice was just featured in Allure, and I are so happy to offer medical grade supplements to our readers. If you feel as though you need a little boost this holiday season, click the link here to stock up. You won’t find these prices anywhere else.

Love and light.

H and H

Quinoa: Superfood Grain for your Skin and Body.

History of Quinoa

Quinoa has been around for thousands of years and consumed by the native people of Peru, Chile and Bolivia. In recent decades quinoa has made it into health food stores as a new superfood because of its high protein content for a grain. Quinoa consumed is high in amino acids, vitamin E and Lysine. These all help make collagen, elastin and contain anti-oxidants, all of which help to rebuild and repair the skin.

QuinoaRecently, quinoa is being used in cosmetics. Like with anything new in the cosmetics world, a plant must undergo studies to support any claims. There are two Quinoa studies cited in this article that show its promise for hair and particularly skin. This superfood is promising for diminishing fine lines, brightening the skin, and helping heal acne scars.

A study in the Int J Cosmet Sci. in 2015 demonstrated that quinoa contains tyrosinase inhibitors, an enzyme that decreases pigmentation and therefore brightens the skin and has been shown to be effective in reducing brown spots and hyperpigmentation keeping skin bright. Being rich in Riboflavin, a B vitamin, Quinoa helps with the production and regulation of melanin. The physical symptoms of aging skin are lessened through the reduction of intracellular oxidative stress and MMP (matrix metalloproteinases) enzymatic activity, and tyrosinase enzymatic activity.

Quinoa has the ability to help recover damaged skin and reduce aging of the skin and skin damage. Ecdysteroid is another compound in quinoa (J Biochem Mol Toxicol) that helps reduce damage and oxidative stress, helping to recycle skin matrix, particularly the structural proteins, collagen and elastin in the skin and aids acne scarring.  Its antioxidant properties help reduce the aging process by rebuilding skin from matrix metalloproteinase) enzymatic activity.

QuinoaQuinoa grounded like other scrubs made from grains, has a gentle husk or outside covering. Many women from Andean countries like Peru, Bolivia and Northern Chile have been using Quinoa to gently exfoliate their face for centuries. Make sure to use quinoa that is gently ground. Mix with an organic skin oil or water and gently rub into the face. Rinse with a damp cloth and make sure the quinoa doesn’t block the drain. If you don’t want to make your own there are several new products on the market using quinoa as a main ingredient.

When consumed as food, Quinoa is extremely high in antioxidants, which neutralize free radicals, and can help fight aging and several diseases. In a 2009 study, researchers found that among five grains, three grasses, and two legumes, quinoa had the highest antioxidant content of all. Compared to other foods, quinoa demonstrated superiority in disease reduction.

Quinoa protects against oxidative stress, which can damage and age skin and hair. It is important for readers to realize using quinoa alone will not cure their skin and hair issues. It is, however, another wonderful botanical that has demonstrated efficacy in treating hyperpigmentation and reducing oxidative stress.

Dr. Elizabeth Trattner

Excerpts of the above, have been used for an interview for Newsweek magazine.

Indie Beauty Expo, New York City, Some Personal Favorites

Indie Beauty Expo

Indie Beauty Expo, Personal Favorite Roundup

After returning from a whirlwind week in New York City I wanted to share some of my personal favorites from IBENY 17 (Indie Beauty Expo).  I was first introduced to some of these brands in May at IBE Dallas and am confidently retain them on the top of my list.

The brands that won me over meet a variety of prerequisites such as their low carbon footprint, personal mission statements, high quality ingredients and mindfulness towards health, not to mention their appeal to a wide range of consumers:

Kindred: I met Frances, the owner, at IBE Dallas and visited with her again in NY. Driven by her own skin challenges she created a line of high quality, organic oil based skin care. I love all the aspects of her products from the beautiful fragrance to the delicate nature of the non-greasy oils. Her cleansing oil is appreciably light which is unique among the crowd of organic cleansing oils. Kindred’s facial Oil Cleanser helped me break a 25-year habit using a market-leading Japanese cleansing oil.  Also, her facial mask clays are formaldehyde-free, a known environmental toxin.  Their newly released Eye Treat, which contains caffeine and botanicals, is a new favorite of mine. It’s perfect for my puffy allergic eyes and I use it morning and night. It’s perfect or those mornings when I wake up like Hitch. Kindred just released a solid moisturizer baton, which is compact and TSA-friendly for travel. As an added bonus, I love that the packaging on all Kindred products is designed for protection while travelling and it’s reusable. Many of the products have a light sandalwood fragrance.

Luk Beautifood: This luscious lip nourishment company from Australia really drew me in with its packaging (wrapped in reusable fruit-printed cloth to clean computer and phone screens) and its edible food-grade ingredients.  Women ingest a lifetime of lipstick pigments, waxes and petrochemicals that contain heavy metals and toxic pigments, which are endocrine disrupters accumulating over a lifetime compromising our immune system (read more here). The fact that Luk Beautifood contains food grade ingredients places them at the top of my list. In fact, I had one for a snack on my way to JFK (JK).  The company’s owner is a food scientist with years of experience behind herself in food testing, creation and preparation.

Luxe Botanics: This beautiful South African brand is sourced from high quality oils and fruits from South Africa. Not only is it brilliantly made, backed by science but a portion of proceeds go back to the communities that produce their core botanicals in Kenya, Brazil and Malawi. From Nature to Nuture, we love this brand. They have three core botanicals: Marula Oil from Kenya, Camu Camu Berry from Brazil, and Kigelia Africana from Malawi. Their products are made with pure botanical ingredients in combination with compounds synthesized from natural and organic bases. They are ethically harvested with science behind them. Luxe Botanics are vegan, cruelty free, and ethically and sustainably sourced. The founder and creator studied biotechnology in Australia. She had a successful nine-year career working for pharmaceutical in both Australia and Singapore, before deciding to pursue her dream of creating Luxe Botanics.

L’odaites:  This tiny gorgeously packaged line is from France.  With only five products, this line is derived from natural pure extracts from fruits, flowers or seeds.  Using the fruit sugar from dates is an interesting concept. Through cold processing they maintain the integrity of the active ingredients. These date-based products are rich in minerals which support healthy skin, including the synthesis of collagen and elastin. A study in Pakistan treating facial skin with date extract improved elasticity, pigmentation, redness, brightness and hydration.  http://dx.doi.org/10.3390/cosmetics4020013

Osmia Organics:  This line was created by Dr. Sarah Villafranco who left Emergency Room medicine to pursue a healthier lifestyle. Drawing on her medical background and after a lot of experimentation she created Osmia, a broad line of beauty products derived from consciously-sourced plant materials. Although I didn’t get to spend that much time with her, I was highly impressed by her line. Her personal story is compelling to all of us who are too afraid to make a change no matter where you are in life. I tried her Nectar vital rose drops and loved them. Her spot treatment which is used for breakouts is tea tree oil free making it ideal for people with sensitive skin.

Little Moon Essentials:  This all-natural affordable line is one of my favorites.  All the products are organic and made in Colorado. Their wonderful organic bath salt soaks are calming and restorative and I have personally used their products for years. It is a way to bring nature into your bathtub.  I love their Clear Skies Ahead room spray, Dream Cream, and sugar scrubs.  They have a cooling spray, called Lift Off, which is great to use after a day at the beach or when you’re experiencing hot flashes or both. This brand is very affordable for people looking to transition to green products. You can read more about detoxification through salt bath therapy here.

Olverum: This brand is simplistic and singularly focused producing a gorgeous German cult bath oil. The smell is out of this world.  We met them at IBE Dallas and can’t get enough of their formulation of plant extracts, specifically selected for their traditional therapeutic properties. Olverum provides a luxurious synergistic nighttime experience from bath to bedtime. This treasured olfactory treat from the 1930’s has us swooning for it today.

Element Candles:  Another company we met at the Indie Beauty Expo in Dallas and happy to see them in NYC has a unique collection of candles that are as clean as you’re going to find. Most people with allergies and respiratory issues must be careful of candles. They may contain heavy metals in wicks, toxic fragrance, petrochemical derived wax and they produce soot that gets into the air exacerbating respiratory illnesses. This candle has none of that.  As an asthmatic I can get behind a product specifically designed to avoid all those problems.

 

Indie Beauty Expo

Seen above: The Blackout from The Makeup Mitty and Element candle.

Mitty: Say “goodbye” to disposable wipes! The Makeup Mitty helps you clean up your act without messing up the planet.  This company offers large sizes for the face and a mini size for your eyes and other tiny areas. This product is a reusable low carbon footprint wash mitten. It is gentle enough to use on the most delicate skin.  These Mitties outperform and outlast wipes and washcloths and in the long run reduce your carbon footprint. Being overly fastidious about my products I discovered that the Mitty can also double as a cleaner for cosmetic brushes.

Source Vital:  These friends from the Indie Beauty Expo in Dallas and NYC have two products I’m crazy about:  Deozein Zest deodorant and their Tranquil Multi spray.  We have been crazy for their innovative clean roll-on deodorant for months.  Making a switch to a clean deodorant can be tricky for some people during their transition from conventional products. Especially in hot locales like here in South Florida, it can be a smelly experience no matter how clean your diet is. We put it to the test. This deodorant performed wonderfully. It even survived Miami Swim Week castings. Deozein Zest is not just a cover-up, their formulas eliminate odor for both men and women. Source Vital formulates their deodorant with pure essential oils, natural mineral salts and seaweed extract, all known for controlling bacteria that cause odor. Source Vital is a broad-range company that has many full lines and custom formulas, but I had to mention our favorites.

Ayuna, Less is Beauty:  This beautiful high-end line from Spain offers a small line of theory based products.  We especially love their volcanic glass and carbon mask. This very gentle mask helps to draw out impurities, reduce skin sensitivity and leaves your skin feeling radiant and rejuvenated. The collection is elegant and complete.

Stay tuned for future writings on H&H as we continue to review other outstanding brands from the Indie Beauty Expo Dallas an New York.

Dr. Elizabeth Trattner

Neither Haute and Holistic nor I have been compensated for any of these reviews. All of the coral pictured have been collected over a lifetime and have not been excavated from our precious oceans.

Taking Care of your Whole Self

Body And Soul

Hello to our lovely H and H followers,

Our very own, Dr Trattner was featured in Life and Beauty Weekly for Body and Soul about ways to take care of both your body and soul.
Read more: 6 Ways to Take Care of Your Whole Self | Health | Life & Beauty Weekly http://www.lifeandbeautyweekly.com/feature/health/body-soul-6-ways-care-whole-self/index.html#ixzz4nhlEZzgn

If you think of health as simply swapping apples for cookies or getting a flu shot, you’re only seeing part of the picture.?? Complete wellness means maintaining balance in body, mind and spirit -which is not always easy to do if you’re the kind of person who puts themselves last in line for TLC. “As women, we tend to take on more than we can chew,” says Elizabeth Trattner, an integrative health expert in Miami, Florida. “No one wrote the handbook on how much should women juggle.” Take control of your well-being and care for yourself with these wellness tips.

Care for Your Spiritual Side

Get out in nature: To best feel spiritually fulfilled, step outside at least once a day to see the beauty in the natural world. “What happens is that you’ve disconnected from things around you,” says Trattner. “Whether it’s the woods, the ocean, a lake or even a flower shop, by being in nature you’ll feel the powerful effects of harmonizing with nature.”

Make it work by: leaving your electronic devices at your desk — or at least turned off — during your outdoor time. You can’t truly immerse yourself in nature if you’re distracted by a screen.
Learn how to meditate: No matter what your religion or belief system, daily meditation can help you connect with your spiritual self. It can also help you find deeper purpose and meaning in your life.

For more information please visit http://www.lifeandbeautyweekly.com/feature/health/body-soul-6-ways-care-whole-self/index.html# or email [email protected] To learn more about the creators behind Haute and Holistic check out the About Page.

Love and light,

H and H

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