Tips For Healthy, Radiant Skin

You may already know that beauty products can be a major source of our exposure to unhealthy chemicals. And since the skin is the body’s largest organ and absorbs most of what is put on it, we need to make sure all of our beauty products are healthy and non-toxic!

The challenge we face today is that healthy products are not the norm. According to the Environmental Working Group (EWG):

    “The average woman uses 12 products containing 168 different ingredients daily. Many cosmetic chemicals are designed to penetrate into the skin’s inner layers, and they do. Consequently, some common cosmetic ingredients turn up in people’s bodies. Among them: industrial plasticizers called phthalates; parabens, which are preservatives; and persistent fragrance components like musk xylene.”

Here is a an assignment I give to all of my health coaching clients.  Take the time today to count how many beauty products you are using. I’m talking about everything from your makeup bag to your shower. Surprised? Now, read the ingredient labels on those products. Look them up at EWG’s Skin Deep database and see how they rate for things like cancer, immunotoxicity and reproductive toxicity. Do those same products make you feel beautiful now?  If not, you are not alone.

You might be feeling like you just don’t want to know. You’ve been using the same moisturizer, cleanser and toner for a decade and they work—end of story. If that is your mentality, I hope you will reconsider.  Two years ago, I was reading a wellness blog by Kris Carr (she is a wellness advocate, writer, cancer survivor)  about the toxic ingredients used in skin care products and the lack of regulation in the beauty industry, and her words really resonated.  Here I am, working so hard to be the healthiest I can be, dedicating so much time and energy to good nutrition and exercise, yet I’m using skincare products that are full of toxic chemicals. And I’m absorbing them right through my skin.

Here are a few simple ways to start cleaning up your beauty routine.

1. Cut down on the number of products you use each day. Sometimes, cutting down on your body burden is as easy as simplifying your beauty routine. Less is more!  These days I have only two products in my skincare routine.  I wash my face with Beautycounter's Cleansing Balm and I use the Hydrating Face Oil as my moisturizer.  That's it! 

2. Start reading labels. EWG has created this handy list of the top ingredients to avoid for women, men and kids. If you have a smart phone, check out these great apps -  EWG’s Skin deep. or Think Dirty

3. Choose a safe sunscreen.  This is one of the easiest healthy changes you can make!  We're all going to be buying sunscreen and enjoy the outdoors this summer.  So why not choose wisely?  I love All Over Sun Protection by Beautycounter.  It is 19% zinc and goes on transluscent.

Of course, it is not just about what you put on your skin. In addition to using safe skincare products, do you know what makes my skin glow?  Taking AMAZING care of myself.....eating nourishing foods, staying hydrated, sweating every day, managing stress and getting plenty of rest.  Having a non-toxic skincare routine is essential, but it is only one piece of the puzzle when it comes to looking and feeling your best.

If I Had $200 To Spend On My Health, What Would I Buy?

Last night at a dinner party I was asked a terrific question:  "If you had $200 to spend your own health and wellness, what would you buy?" 

I love this question, because it – very simply – cuts to the chase.  It allows me to share with you what I value most in a health and wellness plan to help you look and feel your best!

So here is how I would spend my $200..........

I would start every day drinking two cups of water with lemon and an Energizing Green Drink   $2.26/day. 

(Note:  I already have a high powered blender!  If I didn't have a blender for my smoothies, I would buy that first.  Wow.....$200 goes fast)

Smoothie Ingredients that I buy every week:

• Almond Milk $4.99 (or use water)
• 1 12oz box spinach $2.49
• 1 bunch kale $1.99
• 1 bag frozen blueberries $6.40
• 1 bunch of bananas $5.50
• 1 bunch celery stalks $2.00
• 4 honey crisp apples $4.00
• 2 cucumbers $1.78
• 4 - 6 lemons $2.50 for a 1 pound bag

(This is not exactly accurate because I also use various herbs, chia seeds, hemp seeds and coconut oil in my smoothie, but they last a long time, so I estimated)

Total = #31.64. $4.52 per batch or $2.26 per smoothie. 

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I would get A Fitbit to track my daily steps and I would do "at home" strength and stretch routines.  The Fitbit Flex is $70.00, but the steps are free!

I always tell my clients "You don't have to join a gym to stay strong, slim and healthy!"  If my budget was too tight for a gym or fitness classes, I would get a basic pedometer and set a goal of 10,000 steps per day (that's about five miles.)  I would do my my strength training and stretching at home for 20 minutes.

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I would take a high quality fish oil supplement   $30

If I was going to choose one supplement to take daily, it would be fish oil. Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; they support cardiovascular, joint and vision health; they strengthen skin, hair, and nails. 

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I would get a great face oil to moisturize my skin.  $68

I can not live without my favorite face oil from Beautycounter.I have to admit, I was skeptical before I first tried putting an oil directly on my face.  I wasn’t sure it would work well for me......I was wrong!  My skin has never looked more soft, radiant and "glowy". Lightweight and silky smooth, this blend of seven natural oils moisturizes, nourishes, and helps firm skin. Fragrant jasmine oil replenishes moisture, while omega-rich argan oil helps minimize the appearance of fine lines.

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Looking For A Private Consultation To Jumpstart Your Health And Wellness?

Call me for a FREE Breakthrough Session and let's figure out a plan that will work for you!

7 Natural Energy Boosters

Many of my clients tell me that they feel tired all the time.   They are overworked, stressed-out and exhausted thanks to jam-packed schedules and today’s go-go-go culture.

Sometimes, lack of energy can be related to something physical – you might need more sleep, better nutrition or more regular exercise.   Other times, it can be emotional issues that make us feel drained.

Many of us are living a life in which we are being pulled in countless directions and feeling distracted and burned out.  In that case, we may just need to slow down and recharge. 

Whatever it is, once we make a healthy shift back to balance it can be surprisingly easy to get your mojo back!  Here are some simple ways to get your energy flowing again.  I hope it helps........You deserve to feel great, and have the energy to focus on what's most important to you!

7 Natural Energy Boosters

Exercise - I know that this might be the last thing you want to do when you are feeling exhausted but I promise, regular exercise will actually boost energy levels. Physical activity sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently and boosting your energy.

And remember, you don’t need to run a marathon to get the benefits — moderate levels of your favorite fitness activity will reap the good energy benefits, too.

Sleep - Most people need 7.5 to 8 hours of sleep per night to maintain good energy throughout the day.—yet the average American gets only 6.5. If you struggle to sleep, try a magnesium supplement which helps relax muscles and calm nerves. You can also try a sleep-promoting supplement such as melatonin or an herbal blend that includes valerian,.  Click here for more tips on getting your zzz's. 

Keep your water bottle handy - Even mild dehydration can make you feel tired and decrease your ability to concentrate. As a rule, you should drink half of your body weight in ounces each day, plus more if you are really active.  If that sounds like a lot, remember that fruits and vegetables, like watermelon and cucumbers are very hydrating! 

Check your Vitamin levels - The slightest drop in Vitamin D levels can zap your energy. Ask your doctor to test your blood levels of Vitamin D.  You should be in the 40-80 range. If your levels are low, start supplementing with 2,000 IU’s daily.  And for my vegan friends, you might need a B12 supplement to keep your energy system rev'd. 

Eat and drink well - The afternoon slump is often related to what you have had to eat during the day.  For all-day energy, eat a mix of nutrients at each meal, including plenty of fiber-packed veggies and fruits, protein and some healthy fat, found in nuts, seeds, avocados and olive oil.  Steer away from carbs like pretzels, bread, and sugary treats which can spike your blood sugar levels and crash your energy. 

It's ok to enjoy a little caffeine if you need an energy boost, as long as you don't over do it.  Try some green tea, black tea, kombucha or a few squares of dark chocolate for an afternoon pick me up.  All contain moderate amounts of caffeine to keep you going and lots of antioxidants too.

Breathe some fresh air - A study from the Journal of Environmental Psychology found that being outdoors increases feelings of vitality.  In the study, people who spend 20 minutes outside felt more energy during the day than those who spent the day inside.  2O minutes of sunlight actually boosts the oxygen levels in your blood stream and provides a healthy dose of Vitamin D.

Looking For A Private Consultation To Jumpstart Your Health And Wellness?

Call me for a FREE Breakthrough Session and let's find a program that will work for you!

Chocolate Covered Strawberry Smoothie

Even if you belong to the "Valentine's Day is a silly holiday invented by the card companies" camp, there is never a wrong time to spoil the ones you love or yourself with a little chocolatey goodness.

Chocolate Covered Strawberry Smoothie

• 1 1/2 Cup Almond Milk or Coconut Milk (unsweetened)
• 1 1/2 Tablespoon Cocoa Powder
• 1 Cup Frozen Strawberries
• 1 Banana, Frozen
• 1/4 Teaspoon Vanilla
• Garnish With Fresh Strawberries and Cacao Nibs

Why I love this:  Cocoa and strawberries are both antioxidant powerhouses. Not only are strawberries rich in the potent antioxidant vitamin C — just five large berries provide almost 59 milligrams of vitamin C, or 98% of the recommended daily value — but they’re also low in sugar. This means that they won’t cause the inflammatory spike in blood sugar that sweeter fruits can.

Practicing Gratitude

“In daily life we must see that it is not happiness that makes us grateful, but gratefulness that makes us happy.” - Brother David Seindl-Rast

It is possible that the simplest and most effective habit for living a happier life is to take a few minutes every day to focus on what we can be grateful for.

Behavioral and psychological research has shown that surprising life improvements can stem from the practice of gratitude. Being grateful can help to:

• Lift your mood, make you happier
• Improve resilience
• Strengthen relationships
• Improve health
• Reduce stress
• Find joy, even during tough times.

Here are three practices you can try to cultivate the powerful habit of gratitude:

Gratitude Meditation from Lisa Cohen on Vimeo.

Guided Meditation from yours truly. 

1. Morning gratitude meditation.  I like meditation in the morning because it grounds me. It helps me to relax, to focus on what’s important and to be grateful for what I have. I always feel elated and full of positive energy afterwards. It’s AWESOME.  Check out my 5 minute guided gratitude meditation right here....Just push play.

2.  Keep a gratitude journal.  Take a few minutes every day to write down 10 things you are grateful for. These thoughts can be about your day, yourself or your life. Keep your gratitude journal by your nightstand so you will see it and remember to jot down what you are thankful for before going to sleep. Your gratitude journal doesn't necessarily have to be deep or elaborately written. The things you are thankful for can be as simple as "family" or "my home" or "lunch with a friend", for instance.  Sometimes I just count 1o things I am grateful for on my fingers!

3.  Express your gratitude in person.  Tell someone you appreciate them tonight. Send a card or an email to someone who lives far away from you. You may even send a quick text to someone right now; "i am grateful for you." Expressing your gratitude no matter how simple, can have a big impact on someone’s day, or even life!

Try one of these simple exercises every day for a week to see how it impacts your life!

The Importance of Downtime

It took a broken arm to force me to finally take a break and slow down.

I have never been the type to stop and smell the roses. I rarely take any time off. I like a fast pace. I like to push myself. I have all these “important” things to do!

feeling great only One year after my accident

Then in April of 2015, I crashed on my mountain bike and broke the proximal humerus bone in my shoulder joint.  It was a serious injury that took me a year to completely recover from. 

During this period of forced downtime, I spent a lot of time doing NOTHING and almost immediately, the creative floodgates opened. I started getting a lot of inspired ideas about life, and specifically my goals for my business.  A LOT.  I found that rest was not only what my body demanded, but it was also exactly what my mind needed for inspiration and clarity. Over the course of the next year I launched a new website and an entirely new online health coaching business.           

Believe me, I had no idea a whole new body of work was living inside me, just waiting for me to slow down and tune in.

But the ideas weren’t coming out of nowhere. Our subconscious and even our conscious minds need rest and quiet in order to bring forth inspiration. Most days our brains are occupied with phone calls, answering emails, meetings, logistics and other tasks. This state of mind does not encourage creative thinking.

In fact, research on the habits of exceptional artists, athletes and business people reveals how mental breaks increase productivity, improve focus and encourage creativity.

I wonder how many of you are craving some downtime, a chance to step off the treadmill, but just can’t seem to swing it?

Here's the thing - you don’t have to wait for an injury or illness to slow down your frantic pace like I did!  Even a 5 minute stretch break at your desk, or a few hours working in the garden can be beneficial. The whole idea is to eliminate distractions, do only what’s essential, connect with your inner wisdom, and to listen.

These days I am dedicated to scheduling downtime into my daily and weekly routine.  Here are a few ideas that might help: 

Keep a journal with you during your downtime to record your ideas

• Take some time to meditate, even if it’s just for five minutes. 
• Take a hot bath, steam, or get a massage.
• Use a deep breathing technique to calm your nervous system and clear your thoughts.
• Sing, paint, dance, or otherwise express yourself creatively. It’s hard to stress and over-think when you’re engaged in something fun and expressive.
• Go outside and immerse yourself in nature. Feel the earth underneath your feet and focus on being present and on enjoying your environment and the scenery.
• Simply sit. Choose to do nothing—don’t read, watch TV, surf the web, or in any way consume information. Just be.
• Write down the things you’re grateful for. Identifying the things that have brought us joy is a powerful way to create more.
• Make a conscious decision to spend the first portion of your morning tech-free. Don’t power up your computer, phone or turn on the TV.
• Try a technology fast on a weekend day. I’ll admit this is challenging for me even on the weekend—but it’s worth trying: a day without any gadgets.
• Give your technology a bedtime. Looking at the blue light of a screen can negatively impact sleep. Decide in advance at what point you’ll put all your screens away, and then choose other relaxing activities before you head to sleep.

Of course, I have to mention that the most effective downtime is a true vacation.  A longer period, (3-5 days), of being away from distractions is the best way to revitalize.  By being away from your normal routine, you see your life from a different perspective.  For me, the autumn is the best time to slow down and tune in.  I always set new goals and discover new ambitions in autumn.  

Don't wait for forced downtime through an injury or illness, start carving out some downtime for yourself today!

In health, 

Lisa

Yoga For Busy People

It is well known that there are many benefits to having a regular yoga practice. Many of my clients have the best intentions for fitting yoga into their day, but sometimes a busy life can get in the way. We are all in different phases of life, whether juggling work, school, kids, errands or household responsibilities and sometimes, yoga is the last thing we have time for.

However, there are still ways to get your daily practice in, even if you only have 5 minutes.

1.   Practice deep breathing.  Place your hand on your lower stomach so you can connect deeper to your own breath and body, close your eyes and take deep breaths through the nose and into the belly. Breathe deeply.  You can practice deep breathing virtually anywhere; on road trips, commutes to and from work, on the airplane, bus or train.

2. Start small.  Start by incorporating a few poses at the end of your workout as part of your cool-down routine, just like you would stretching. Here are some great yoga poses for after workout. Hold each pose for 3-5 breaths.

Click to zoom

3. Sun salutations.  A great way to incorporate yoga into your day is to move through a few rounds of Sun Salutation. Sun Salutations awaken the energy in your body. This is an easy sequence of poses and is a great way to get out of your head and start to link mind, body and breath.

Click to zoom + full workout

4. Online classes.  Online classes have come a long way over the years and are an excellent resource. There are videos ranging from 15 minutes to 90 minutes – perfect to fit your individual needs or fitness level.  I love Yogaglo.  They have a wonderful line up of teachers and a huge variety of classes.

5.  Make it a priority.  As with anything, if you really want to do it, you have to make time for it. You have to make it a priority. If you are like me,  you might find it challenging to balance family life, career and health.  However, I make it a priority to practice yoga by carving out little chunks of time every day.  It is not all about the physical practice in my favorite yoga studio, (although that is a big part of it). It’s also taking time for myself and practicing mindfulness every day.

4 Tips for Creating Change that Lasts

Helping my clients ditch old habits and create new, healthier habits is the most important part of my work in helping them reach their health and wellness goals.

Aristotle said it best:

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

If we are what we repeatedly do, then creating quality habits is the only path to our best selves. The hard truth is that creating new habits and making healthy choices is not easy. All change is difficult, but your health, happiness, and confidence are worth every moment spent getting intentional and pushing yourself to do the work.

Believe me when I tell you, there are ways to create habits that will stick for good!  The following are the most effective strategies to make new habits stay for good:

Have A Plan

If you want to succeed at any goal, you must have a plan of action. You need to put some thought into the What, When and Why of your goal. For example, if you want to create the habit of daily exercise then you must decide what type of exercise, on what days and for how long before you put your gym clothes on. Write out your plan and place it somewhere you will see it everyday. It is also highly effective to schedule the time and activity on your calendar with the rest of your appointments. Think of it as an appointment with yourself.

Take Small Steps In The Right Direction

When starting a new habit, the best strategy is to take a small step and repeat it often. For example, if you want to create a habit of exercising, the trick is to do a little every day. Start small, and gradually build up to bigger goals. If you have never exercised before, a good plan is to start with 10 minutes every day and tack on 5 minutes each week until you get to 30 minutes. Trying to do too much at once will only lead you to feel frustrated, overwhelmed or wanting to give up entirely.

Focus On The Right Things (Think Positively)

Many people focus on the wrong things without even realizing it. For many years I set a goal of making more money in my business, and every year I would fail. Last year I finally realized why it wasn’t working; I spent a lot of time focusing on how I could not afford things and feeling negative about the amount of financial success I had achieved. It was then I realized my epiphany: I spend my life teaching others to focus on the positive and to focus on what they want to achieve, and here I am spending my time focusing on all the things that I had not achieved instead of focusing on the strong, vibrant business I am creating. From that moment, I've gone on to achieve the business success I've always wanted.

 Believe In Yourself.

“If you think you can do a thing or think you can’t do a thing, you’re right.”
- Henry Ford

If you go to the trouble of setting a goal, do yourself a favor and believe in your ability to achieve it. Start by being your own best friend and encourage yourself in every way. Nurture yourself with positive words and rewards. Believing in yourself is a crucial component to success. You can do it this year. You can, and you will!

If you are interested in learning more about habit change:

I absolutely love both of these books, and I recommend them to all of my clients.  If you understand how habits take shape in your brain, you can more effectively start to build good ones and breaking the bad ones.

Clean Up Your Beauty Routine

Here are 5 very easy natural beauty swaps that you can make today. 

I consider these to be the most important swaps to start with because of the surface area that these products cover on the body and the frequency of use!

1.  Body Wash: Commercial body wash often contain parabens and fragrances that are known allergens and endocrine disruptors.

• I LOVE Dr. Bronner’s all-purpose pure castile soap.

2.  Body Lotion: Watch out for parabens, fragrances, dyes  in the ingredients.

• NOW Solution's Apricot OIl
• NOW Solution's Sesame oil
• Beautycounter’s Citrus Mimosa Body Lotion

3.  Deodorant:  Contain aluminum, triclosan and other harmful ingredients.I finally found 2 natural deodorants that work for me.

• PiperWai
• Schmidt’s

4.  Toothpaste:  Make sure your toothpaste does not contain Triclosan.  I also choose to go with a fluoride free toothpaste.  All of these products can be purchased at Amazon. 

• Redmond Earthpaste
• Jason’s
• Tom’s Toothpaste

5  Sunscreen:  Watch out for the ingredient oxybenzone.

• All Over Sunscreen by Beautycounter

 

Here are my Beautycounter skincare recommendations by skin type

I have been a Beautycounter consultant for some time now and it is a brand that I love and trust. I really appreciate the fact that the company not only offers safe and high performing products, but is also working hard to educate consumers and pass legislature that will better regulate the beauty industry.

So how do you know which of these safer, highly effective products are right for you?   Here are my recommendations, including my own skincare routine:

Dry Skin

I live in a VERY dry climate so this is my personal skincare regimen.

• Cleansing Balm (This is an oil-based face wash and a fantastic skin cream that can be left on overnight or used under your makeup in the morning. Hands down, this is the best product for dry skin)
• Nourishing Cream Exfoliator (gentle but super effective exfoliator remove dry skin)
• Rejuvenating Night Cream (lightweight, but moisturizing)
• Plumping Face Oil #2– Jasmine, is recommended for dry and mature skin

Acne-Prone/Oily

Oily skin is often a symptom of chronically dry skin. As mom to a teenager,  I can attest to this winning combo:

•  Charcoal Cleansing Bar and Nourishing Cream Cleanser, rotate throughout the week
•  Balancing Charcoal Mask
•  Balancing Face Oil #3 which pairs nicely with the charcoal products (which are naturally drying). Face oils work wonders on acne-prone skin, trust me on this one!
•  Rose Water Mist  (non-drying)

Mature Skin

The Countertime Rejuvenating line is best for mature skin, actively working to reduce dark circles, fine lines, wrinkles and dark spots. I particularly enjoy the Rejuvenating Night Cream, Eye Cream and Cleansing Balm.  I would also recommend the Plumping Face Oil # 2 with Jasmine for mature skin

Sensitive Skin

The Nourishing Face Collection is best for those with sensitive skin. The Nourishing Day Cream, Night Cream and Eye Cream are all formulated without any fragrance and the Cream Cleanser is particularly gentle. For sensitive skin, I would also recommend the Brightening Face OIl # 1

Face Oils to use for your skin type

Use A face oil morning and night as you moisturizer, or add a few drops to your cream moisturizer.

•     Brightening Face Oil #1 – Calendula, is recommended for sensitive skin
•     Plumping Face Oil #2 – Jasmine, is recommended for dry and mature skin
•     Balancing Face Oil #3 – Ylang-Ylang and Chamomile, is recommended for active/oily skin

You can check the safety of the products that you use on a daily basis on the Environmental Working Group ( EWG)  Skin Deep Database to see how they rate for things like hormone disruption and toxicity.  (low numbers are best)