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How Do I Know Which Skincare Treatment is Right For Me?

Everyone’s skin is different, and different skin types have different needs, as do different types of problems or issues.

First, it’s best to identify what you are treating. Certainly, if you’re dealing with a serious skin issue, you’ll want to know exactly what it is; so it’s best to consult a physician, and get a diagnosis. Some conditions can be exacerbated by applying the wrong treatment.

Additionally, some issues such as severe acne, types of eczema, rosacea, or psoriasis are often treated with medication, but there are literally thousands of cases in which people have chosen the holistic approach to skincare, and have seen great success.

What are your goals for your skin?

Would you like to look younger and perhaps decrease wrinkles? Everything that we ingest, from food and beverages to the type of air we breathe has an effect on our bodies. It affects the way we look and feel. The right kinds of exercise and skin treatments, whether it be a body wrap or a massage, coupled with a healthful and nutritious diet can work wonders for your being and overall wellness. Additionally, there are times when prescribed medicines may be beneficial in some ways and harmful in others, which is why it is so important to look at the overall picture.

Acne or acne scars

There are different theories regarding acne and its causes, including hormonal imbalances and genetics, however studies now indicate that there is a link between diet and the rate of breakouts and flare-ups. Stress is also a factor, so it makes sense that a diet that is high in carbohydrates, processed foods and trans-fats would increase stress. Such foods are hard on your system because essentially they make your body’s organs work double-time in its effort to process them. In turn, physical activity become more challenging as well. When you develop a plan that optimizes your body’s opportunity to A) derive nutrients and B) have a better and more effective workout, everything in your body naturally begins to benefit everything else. When you work out, your brain produces endorphins which make you feel better and think better, which in the end, results in less stress, a better complexion, and a happier you.

Tired eyes/dark circles

What causes those pesky raccoon eyes? While genes are largely to blame, other issues come into play such as age and seasonal allergies, but there are good ways to treat them, and once again; a holistic approach can work wonders.

Should I see a doctor?

If you have been trying over-the-counter medications as a solution to skin problems, and you’re not seeing results, or if your condition is worsening, then by all means, see a doctor or a licensed professional, and get a diagnosis. Once the diagnosis has been made, you can begin to take steps toward treatments. Many times, prescribed medication can work in tandem with natural treatments.

If you are you dealing with a specific issue, and you don’t mind sharing, please feel free to post a comment or a question. Of course, if you want to connect with me, I am happy to answer your questions privately, too.

With love,


Maryanne

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Summertime, Sunscreens, and Healthy Skin

We all look forward to fun in the sun and enjoying the warm weather, but at the same time, we need to keep in mind the importance of protecting our precious skin. And while beautiful, healthy-looking skin is lovely, it is imperative that we realize that the possibility of skin cancer is a very real threat to not just our skin, but our lives.

“What should I look for in a sunscreen?”

You need a sunscreen that protects against both UVA and UVB radiation. Not all sunscreens do. Also, if we can avoid rubbing chemicals into our skin that may actually be harmful, then we should do so. There are some great natural, mineral-based sunscreens. Here are a few that I recommend:

UVA and UVB. What’s the difference?

To put it simply, UVA stands for Ultraviolet A, and UVB stands for Ultraviolet B. In terms of the skin, we can think of each as a layer. Ultraviolet B refers to sun rays that affect the upper layer, which we call the epidermis—the layer of skin that gets sunburned. The layer just beneath the epidermis is known as the dermis—the layer that gives the skin its strength and elasticity. As the dermis becomes damaged or worn out, it causes the skin to wrinkle, and sun spots (scientifically referred to as hyperpigmentation) can develop.

Beware of extra-high SPFs. They’re not all they’re cracked up to be.

Here’s the thing. The SPF, or Sun Protection Factor is what protects from UVB rays, and only gives you so much protection. Essentially—and in theory—it tells us how long we can be in the sun without getting burned. So if you are someone who typically burns after ten minutes in the sun, then an SPF of 10 is theoretically good for two and half hours.

The trouble is that it doesn’t exactly work that way.

The difference in the level of protection between a 20 SPF and a 45 SPF is just under 3%, and the fact is, sunscreens and sun blocks wear off over time because of sweat and other actions throughout the day.

So as great as it might sound, an SPF of 100 does not mean you can apply your sunscreen once in the morning and then be in the sun all day (or for 25 hours as it would suggest… never mind that that would be a really strange day to begin with) without reapplying it.

If you do need to be in the sun for an extended period of time, it’s recommended that you reapply your sunscreen about every two hours.

Be sure that your sunscreen offers both UVB and UVA protection!

Sunscreens that offer UVA protection are often referred to as “broad spectrum” or “multi spectrum” and will be labeled accordingly. Look for combinations of the following ingredients:

  • Oxybenzone

  • Avobenzone

  • Zinc oxide

  • Ecamsule

  • Titanium dioxide

 

Other tips for showing your skin the love it deserves:

Avoid being in peak sun – Between the hours of 10 a.m. and 4 p.m. is when the sun is most intense, so if you can, schedule outdoor activities for other times.

Wear protective clothing – Wear hats that will provide shade, and UV sunglasses that will protect your eyes. The more you keep your skin covered and out of the sun, the better off it will be. UPF (ultraviolet protection factor) clothing, or even darker, tightly woven clothes are better for protecting the skin.

The right foods can help!

While I don’t recommend not using sunscreen, there are certain foods that actually help fight against damage from sun radiation. Foods that are high in antioxidants, including vitamins C and E, along with leafy greens as well as foods rich in omega-3 fatty acids (salmon and other fatty fish) are all nutritious foods that will help your skin.

Any thoughts or questions about sunscreens or protecting your skin?

Please comment, or just contact me directly. I’m always here to help.

With love,

Maryanne

 

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Spring is here and it’s time to cleanse. Do you have your coach yet?

First, let’s talk about why spring is such a great time to detox your body. As our days get longer, and as we are reenergized by the sun, and all of nature is coming into bloom, it’s only natural for us to want to take part in that awakening. We have a desire to feel refreshed, healthy, and whole. That, in turn, means that we also have a desire to shed the things that are holding us down or are making us feel less than whole.

Steps to a cleaner, healthier, lifestyle

Baby steps you can take to a lifestyle that is both manageable and enjoyable is the best way to achieve your goal. Little steps allow you ease into your new choices, then as your positive changes become more enjoyable, they become habit-forming.

Cleansing: why it works as a first step

First, I’ll just say that not all cleanses are equal, and even with that in mind, a cleanse is not for everyone. Generally speaking, I prefer to start my clients out with a food cleanse, which I affectionately call “Detox 101.” The reason why it works so well is that it’s doable. Since you get to eat during this program, it’s not so extreme, nor is it a shock to your body. However, it is a commitment, and since you will be making some changes to your diet during this time, it is challenging. Therefore, I always recommend giving it some serious thought before you begin, and take time to really think about your goals. After all,

“A goal without a plan is just a wish.”

– Antoine de Saint Exupery

 

How a coach can help you:

Making a change in your life can be hard. When it comes to finding a good, nutritional balance; for some, this can be a lifelong battle. But it doesn’t have to be. The right Nutritional Health Coach will:

Thoroughly assess your needs…

Everyone is different, and therefore, each of us has specific nutritional needs. A careful assessment will ensure that your next steps will be the right ones for you.

Select a program that meets your needs

A certified nutritional health coach will be able to determine the best program to start you on, depending on your assessment—and the best program will be customized to your specific needs.

Guide you and hold you accountable

Now that you have a plan, you need a guide… someone to mentor you and be there for you whether it’s a good day, or a not so good day. Your coach is that person that will help you get from one level to the next.

Why Maryanne?

That’s me! But first, I will tell you that I may not be the coach for you. Why would I tell you this, do you think? Well… because the relationship we will build is personal and deep. Here are some things that might make me the best coach for you:

I will sincerely care about you and that you get what you want out of our time together.

That said, I will need you to be committed to the idea better health.

 

Warm, calm, and kind.

I will not yell at you. I will not offend you (at least not on purpose ;))… and you may not think of me as tough. However. You will work hard, and at the end of the day, I think you will take great joy in that.

Hardworking and Tenacious.

I’m the coach who will not give up on you, which is why your commitment is important to me. You need to be sure that this is something you really want—for you, and you, alone.

Direct

I am an excellent listener, and I have been accused of being direct, so with that in mind, I will very likely remind you of things that you said, as part of the accountability program.

Thoughtful and Sincere

I will encourage you when you’re struggling. I’ve been there myself, and I know how to help you work through it! I will also encourage you when you’re succeeding. I will know the ways to make sure you stay on track—and get you back on track, should you fall off—sincerely!

I don’t care about the status quo. I care about your bio-individuality.

Everybody is unique—nutritionally speaking. I want to recognize your uniqueness—that’s your bio-individuality. It’s what works for you. I will help you fine-tune your bio-individuality to help you be at your very best.

I follow a plan, I’m well organized, and I have high standards.

So… maybe organization isn’t your middle name. Don’t worry. I’m not the one who will make you feel bad about it. But I will be on task and ready to go, so you will need to show up. Having high standards means that you have expectations for yourself and for others. If that sounds like it will work you, then together we can reach your goals.

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Good Nutrition and Your Skin: How the Right Foods Can Contribute to a Happier Complexion

What makes leafy greens so special?

Leafy green vegetables like kale, Swiss chard, and turnip greens, to name a few, are high in fiber and a great source of beta carotene; a powerful antioxidant that helps renew and repair skin cells. Spinach is another beauty of a vegetable that offers the B vitamin known as “folate.” Folate is a nutrient known to help maintain heart health, and it reduces the risk of cardiovascular disease, but it also works to repair DNA—which leads to healthier skin.

Foods Rich in Vitamin C

There are many benefits to a diet that is high in Vitamin C, such as:

  • It fights free radicals that damage skin cells and contribute to wrinkles.

  • It is necessary in the production of elastin and collagen, which bind skin cells and maintain firmness.

  • Both dietary and topical ascorbic acid have shown to be beneficial in terms of preventing and treating UV damage.

Strawberries, kiwis, dark, leafy greens, papayas, bell peppers, tomatoes and citrus fruits are some of the wonderful foods that are high in vitamin C. That said, because some of these foods are also known as being heavily sprayed with pesticides, I always recommend choosing the organic options. Remember that healthy skin needs fresh food that is also free of harmful chemicals.

Avocado

One of the most healthful foods that nature has to offer is the gorgeous and delicious avocado. Yes, another fruit that is high in Vitamin C, believe it or not; avocados are also rich in carotenoids (powerful antioxidants) including zeaxanthin, beta carotene, beta cryptoxanthin, alpha carotene, and lutein.

What are some other key benefits of the mighty avocado, you ask?

  • Vitamin E which is fat soluble, mitigates the effects of free radical damage in your skin cells that lead to aging (caused by the oxidation of fats). 

  • Studies also show that vitamin E can reduce the harmful effects on the skin from the sun’s UVA and UVB radiation.

  • It can prevent acne breakouts when eaten regularly. Yes, really!

  • It’s an excellent source of magnesium; an electrolyte which supports organ and bone health—and this most definitely includes the skin! As you probably know, it also makes a great face mask, and the magnesium content is one of the main reasons (just mix it with a little honey).

  • It’s also a great source of potassium which keeps skin cells hydrated and moisturized.

Pumpkin: It doesn’t have to be a fall-thing.

Pumpkin is delicious and nutritious, and offers many of the same nutrients as the foods mentioned above. Pumpkin is rich in fiber, potassium and magnesium, as well as vitamins A, C, and E. It makes a fabulous soup, and if you’ve never tried a pumpkin pie smoothie… well… let’s just say you’ve been missing out!

“Maryanne, are there things that I should avoid eating in order to keep my skin healthy?” So glad you asked!

As a matter of fact, yes! Things such as caffeine and carbonated sodas can actually prevent your body from reaping the benefits of good foods and all their nutrients. There are other “dirty” foods and beverages to be aware of, but fortunately, the list of healthful foods is long, so there is a lot to enjoy!

If you have other questions, please let me know with your comments. I’m here to help!

…And don’t forget to click here to sign up for more great tips and recipes, and to learn about my programs that can lead to a happier, healthier you!

With love,

Maryanne

 

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Nutrients, Vitamins, and Supplements For Our Skin, and How We Take Them In

Most of us know about how certain vitamins and supplements can benefit our skin, such as Vitamin C, Vitamin E, Vitamin D, and Biotin, but what may not be as commonly known is how the foods that we eat along with the lotions and other topical treatments may affect us.
 

Having a balanced, high-alkaline diet that includes the following is a great start:

  • Lots of leafy greens such kale, spinach, chard, and collard greens contain vitamins A, B, and C to help restore your skin, nails, and hair.

  • Beans—especially kidney beans and lentils are easy to digest, high in protein and are low glycemic.

  • Salmon contains Omega-3 fatty acids that will help make your hair shinier and keep your skin hydrated, and vitamin B-12 helps to make nails strong.

  • Fruits such as berries, cherries and oranges offer vitamin C, improve blood circulation, and strengthens collagen in your skin to help keep it vibrant and wrinkle-free.

  • Whole grains such as brown rice and quinoa are fiber and protein-rich, and offer the benefits of important vitamins and minerals such as manganese, magnesium along with antioxidants that protect the body and its cells from damaging free radicals.

A few superfoods

  • Chia Seeds – contains omega-3 fatty acids, antioxidants, fiber, vitamins and calcium

  • 70 % Dark Chocolate – contains antioxidants that reduce inflammation

  • Sweet potatoes – high in antioxidants and vitamins A and C

  • Spirulina powder - can be taken orally or it can be applied topically as a mask. It offers numerous benefits such anti-aging, detoxification, protects against free radicals, and can remove dark eye shadows and dryness.

  • Turmeric powder – can be taken orally (it’s used in many Indian and Thai curry dishes), or can be applied as a mask that you mix with honey and organic yogurt or egg whites. Skin benefits are greater when applied topically, though you may want to test it first to be sure that the color works well your skin tone! For best skin results, use Kasturi turmeric (curcuma aromatica) for your mask. It offers the same benefits to your skin but will not stain. Please note, however, it should only be used topically. Don’t eat this one! Turmeric reduces acne, is a great antioxidant, fights free radicals (molecules that ravage and age our skin), and helps to normalize uneven skin tone among other benefits.

A brief note on these wonderful foods I mentioned—try as best as you can to stick with organic fruits, nuts and veggies, and if possible, choose wild salmon over farm-raised.

All that said, diet is only part of the picture when it comes to giving your body what it needs for healthy skin, hair and nails, as not all vitamins and nutrients from what you ingest will go toward the benefit of these areas.

 

So what are the benefits of topical skin treatments, you ask? Many!

  • Retinoids, a.k.a. vitamin A derivatives help to prevent and reduce wrinkles and fade brown spots. They should be applied at night since sunlight generally cancels the effects and benefits of vitamin A.

  • Vitamin C cream is a great all-around anti-ager that fights free radicals and helps keep your skin firm and reduces spots. Use it in conjunction with Vitamin A creams for best results.

Body wraps and facials

Dead sea mud contains seventeen trace minerals including a healthy dose of magnesium. Dead sea body wraps draw toxins from your body and at the same time, your skin absorbs the benefits from these minerals—especially the magnesium. Dead Sea mud will help to improve your skin’s elasticity, and will decrease wrinkles and reduce pores. Wraps and facials can help you feel great, too, since naturally, you’ll feel better, having removed so many toxins from your skin!

Get plenty of sleep, exercise, and drink your water.

There are many benefits to getting proper rest and a good amount of exercise, along with drinking lots of water. Sleep will help your mood, your metabolism, and yes—even your skin! All organs, including your skin need rest to give your body the chance to rebuild, and exercise improves blood flow and increases the flow of oxygen your body needs. Water obviously hydrates and replenishes us. Your body and your skin will thank you for giving it what it needs!

If you have questions, or if you’re looking for a program to help you get on the right track, get in touch with me directly. Or, if you have comments you’d like to share, please post them here. I'd love to get your thoughts!


 

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Lighten Up and Feel Great. Why Weight Control is About Lifestyle Choices.

Learning to Love Your Body

As strange as it might sound, being comfortable in your skin starts with your attitude about yourself. In other words, the person that you see when you look in the mirror might seem different to you than the person that you know you are inside… or you may feel that one reflects the other.

How do you really feel about what’s inside? As you learn to give yourself the love you deserve on every level, you begin to realize the importance of showing your physical body the loving kindness and respect that it deserves.

It’s been said that our bodies are our temples. What does this mean? If we were to think of it in spiritual terms, a temple is a place of worship. These places are usually treated with great reverence and care because this is a way to provide a peaceful, serene, and nurturing environment for the purpose of contemplation and the pursuit of a higher purpose.

So just as a messy or dirty temple is not conducive to pursuing higher matters, a body that is cluttered with toxins, unhealthy fats and chemicals is going to have some challenges with being a great host to the person that inhabits it. A body that is being given proper and healthful nutrients along with exercise and good rest will typically function better on every level. The brain will have the opportunity to think more clearly. The liver and kidney will be less taxed, and so will work better and more smoothly, and the same is true for the other organs and systems.


Each way in which the body is given care and attention helps to expand its opportunity to create the best possible environment for its person. And just as the person needs a happy, healthy body; the body needs a happy, healthy spirit. So you see, they really do reflect one another, and depend on one another.

If you have had a tendency to put yourself down or talk or think negatively about particular parts of your body, it’s a good idea to be aware of this tendency so that you can nip it in the bud. If, for example, you say something such as, “I hate my thighs,” then it’s important to see how that negative talk about yourself can be damaging and self-sabotaging. Instead, tell yourself that you love your thighs because they are a part of your body that you love, and for which you are grateful. As you take these little steps to create a positive attitude about yourself, your new and wonderful self-image will carry you forward on the path to a happier, healthier, and more physically fit you.

Start small and make a few simple changes at a time.

By simply making some easy adjustments in your daily routine, you will begin to notice some positive changes in the way you feel, and if you’re trying to lose weight, you will likely start to see the pounds drop off as well. By starting with small changes, and then moving on to new ones as you become more comfortable with your adjustments, you’ll realize the benefits of a gradual approach. It’s about developing better habits that you can live with and enjoy as opposed to a crash diet that just isn’t realistic.

So for example, if you live close to your place of work, but you usually drive, you might consider walking to work when the weather is nice. In terms of your diet, maybe you currently eat a number of processed foods, or maybe you’re accustomed to eating rich foods.

In regards to processed foods, there are many more in the average American’s diet than is typically realized. Generally speaking, by making some small dietary modifications over time, you can learn through your observations what foods work best for you.

Now that I’ve said that… there is a great way to jumpstart your journey to a healthier lifestyle. A manageable food cleanse gives your body the break it needs and rids you of toxins that have been building up inside—making it easier to break away from the unhealthy habits that have been holding you back.

My Detox 101 program is your ticket! If you’re ready to get on board, contact me for a free consultation via telephone or the contact form below. Questions, or thoughts you’d like to share? Please feel free to comment and join the discussion. Looking forward to hearing from you!

 

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Detox With a Body Wrap, and Feel Great.

The Body Wrap Process

A complete dry brush body exfoliation is the first step. Exfoliating will cleanse your skin, slough away dead cells, and open up your pores so that the Dead Sea Mud can easily pull the toxins out of your body and through the skin. The dry brush process increases blood flow in order to get more healthy oxygen to your cells.

Next, the Dead Sea Mud is applied to the skin from the shoulders to the feet (“head-to-toe”) wrap. Over 17 trace minerals are found in the Dead Sea Mud that is applied (perhaps most important is magnesium). These minerals are infused into the body transdermally which is found to be one of the most effective ways, versus taking an oral magnesium supplement.

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Giving the Gift of Health - A Brief Intro to Detoxing

First, a few questions.

Do you sometimes feel tired or sluggish, but you’re not sure why? How about periods of Foggy Brain (trouble thinking clearly)? Do you experience uncomfortable bloating? These are just a few of the signs that your body may be battling toxicities. A good detox program will start out with an assessment to help you understand what you’re dealing with, and whether or not detoxing is right for you.

That said, whether it’s a gift to yourself or to someone else—there is no gift like the gift of health. Getting your body on a healthy course is a big deal, however; and so it takes a commitment. So whatever program you might choose, whether it’s a workout routine or a nutritional health plan, it helps to thoroughly investigate your options and understand what it is you’re signing yourself or (someone else) up for.

What is Detoxing? How Does It Help?

Often, without even realizing it, people consume things that are not healthful, or that may actually be toxic, or once consumed, creates toxicity within the body. Additionally, we expose ourselves to things that are toxic such as certain products we put on our skin, and even the air that we breathe.

With the clear understanding that it is not a way to “fix” any and all ailments or problems that can occur within the body, detoxing is a process that literally cleanses parts of your body. By giving your body the healthful nutrients it needs along with powerful antioxidants, you can begin to eliminate the toxicities and chemical imbalances within.

Many people have diets that are highly acidic, due to the foods they consume as well as certain combinations of foods that are consumed. Our bodies function much better on a diet that is more alkaline in nature. “More alkaline” translates to organic leafy greens and other fresh veggies, organic fruits, whole grains, and organic raw nuts and berries.

Acidic diets and/or diets that cause difficult-to-process imbalances include meats of all sorts, but especially red meat and animals that are injected with hormones and other chemicals, non-organic processed foods of all kinds, many non-organic fruits and vegetables, processed sugars, syrups (especially high fructose corn syrup) and salts, breads, caffeinated beverages, and alcoholic beverages.

Why Detox 101 is a great way to get started

My Detox 101 course is an excellent way to ease into detoxing because you actually get to eat things, as opposed to juice cleanses or liquid diets which for many starting out, are simply too extreme to maintain. I will provide you with a complete plan from start to finish that’s loaded with delicious options for you to choose from. Also, you will be glad to know that you do not have to go through it alone. I will be there for you each day to offer support and answer any questions. I will also help you stay strong through the tough stages (there will be a few, but you can do it)!
 

Detox with a buddy

Personally, I think it’s really nice to have a buddy to detox alongside with, which is also why a detox program can be a really nice gift! Having said that, my suggestion is to explain the idea to your friend/partner before signing up to ensure there is an interest. Then once you get the commitment from him or her to join you in the program, you will both be on board and ready to go. And of course, if your friend decides not to partake, you still have me as your coach!

The rewards

Most people will experience a positive change in the way they feel when they complete Detox 101. Many people will claim that they have more energy and feel great, and it is certainly common to lose a few pounds. Beyond the immediate results, the Detox 101 course often encourages people to dig a little deeper, and take things to a more serious level—in other words, a lifestyle change. Not to worry; there are more courses just around the corner!

So what about you?

Have you thought about detoxing? Do you have any questions? Comments? Anything holding you back? What are your thoughts? Let me know. I’d love to hear from you!

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