The Dirt on Clean Eating

The Dirt on Clean Eating by Jo Brielyn

On your journey to lose weight, get in better shape, or simply live healthier, you’ve no doubt heard the advice to “eat clean” from someone. Clean eating. The phrase seems logical enough. Who would prefer to eat dirty food anyhow, right? But, seriously, what is the real idea behind clean eating? Here’s the dirt…

First of all, let’s clarify what eating clean is not. It is not a fad or a “lose weight fast” diet. It’s not an elaborate eating plan that only people with loads of time or a personal chef can maintain. It isn’t a business ploy to get consumers to spend a lot of money purchasing special kitchen equipment or shopping in expensive specialty stores. In fact, clean eating is not a new concept at all.

The concept behind clean eating is a pure and simple one. Eat more whole foods and less packaged and/or processed items. “In some ways,” says Dr. David Katz, director of the Yale University Prevention Research Center, “clean eating is what eating was always about.” He goes on to explain, “Food that’s clean is food that’s, for the most part, real food and not encumbered with things that compromise health: artificial flavorings, artificial colorings, sugar substitutes.” Of course, as with anything else, there will be varying degrees. Some people choose to avoid all processed foods, others work on severely limiting them. Many will eat lean meats only supplied by a butcher or ones they’ve prepared themselves. Others may opt to cut out all meats from their diet. Regardless, the underlying theme to clean eating is to try to use foods in their purest, most natural forms.

Why Eat Clean?

So, while that all sounds reasonable, you may find yourself asking “Why should I go through the extra effort to eat clean when fast food and already-prepared meals save me time? What’s in It for me?”

Foods still in their natural states offer the most nutrients. When you eat clean, you give your body more minerals, vitamins, antioxidants, etc. to use to take care of you. The result? You will find that your body returns the favor by burning more fat, aiding in weight loss, increasing energy levels, fighting illnesses better, having healthier skin and hair, just to name a few.

The bottom line… the better you care for your body the better it can care for you.


Here are a few tips to help you eat cleaner:

1. Focus on foods with fewer ingredients. Stick to food items that have an ingredient list no longer than 4 to 6 items, the fewer the better. More ingredients usually indicates that it is a man-made item not a natural one. And, a good rule to remember is that if you can’t even pronounce it or know what it is, don’t put it into your body.

2. Eat more fresh fruits and vegetables. Most of us have parents who have been telling us this since childhood. So, yes, listen to Mom and Dad and eat your veggies and fruits! Try to choose fresh options over canned or processed ones. They come straight from nature and are packed with nutrients without all the added ingredients your body doesn’t need.

3. Nix the sodas and sugary drinks and limit alcohol consumption. While small amounts of alcohol can offer health benefits like raising “good” HDL cholesterol and acting as a blood thinner, too much alcohol also affects your liver, dehydrates your body, and adds unnecessary calories to your diet. Soda and other sugary drinks don’t offer any beneficial nutrients. Instead, they simply pile on extra sugar and calories. Try to replace them with water and green tea. Water is vital for your body, its helps circulate oxygen, and gets rid of toxins. Green tea provides a multitude of benefits, including building immunity, burning fat, and fighting cancer and other diseases.

4. Swap whole grains for refined grains. Beneficial fiber, vitamins and minerals have been removed from refined grains like white flour and white rice, so they add calories but not many nutrients. Since refined grains are low in fiber, they are also less successful at satisfying hunger than whole grains. Make sure labels on rice, pasta, breads, and other grains say “100% whole grain” and don’t have a bunch of other ingredients added. These whole grains are still complex and haven’t been broken down, so you will get the most out of your grain servings with them.

5. Skip the processed items and fast food. They often contain a lot of sugar, sodium, fats, and extra calories that you can do without. Although these types of meals may be quicker, a little bit of “clean” food preparation on your part will go a long way to benefiting your body.


Eating clean will take some practice and adjustment time, especially if you have never eaten that way before. You might choose to ease your way into eating “100% clean” by introducing one or two clean meals into your daily diet each week. Foods in their natural and unprocessed state taste differently than processed ones. You may have to give your taste buds time to adjust and experiment with new foods, preparation methods and recipes that appeal to you. You will also find that it does require more kitchen time to plan and cook meals, at least initially, but the benefits your body will gain by your clean diet will be worth the efforts.


JO BRIELYN is an author and contributing writer for Get Fit Now and has currently completed 16 nonfiction books about health and wellness. Jo is the founder, writer, and editor of Creative Kids Ideas, a resource website that supplies parents, teachers, and family members with the tips and fun ideas to help build stronger, happier, and more creative kids. She is also the writer behind Jo is a veteran of the United States Air Force and a former youth leader. She resides in Central Florida with her husband and their two daughters. Jo is the co-author of Combat Fat for Kids.




Water and Your Weight: What's the Connection?

Does Water Affect Weight? by Stew Smith

Most people do not drink enough water in a day PERIOD. The Mayo Clinic states, “Water is your body’s principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.”

The Institute of Medicine advises that men consume roughly 3 quarts (about 13 cups) of total beverages a day and women consume 2.2 quarts (about 9 cups) of total beverages a day. Total beverages includes water and other drinks as well.

As with most things in health / nutrition and exercise, there is always some study that disproves another study.

Many doctors agree that eight ounces of water – eight times a day (2 quarts) has no scientific backing. This is true!  Water intake does not and probably should not have a universal standard as water intake depends on the individual / environment / activity level, etc…

The explanation of this question has a few levels of details, so it is broken up in the following sections:


Daily Weight Gain

By drinking more water per day, you will have a series of weight gains throughout the day as a quart (32 oz) of water weighs two pounds.  So, while you read this article and sip from a 32 oz glass, you will gain two lbs in the next 90 minutes.  Now, you will also likely be interrupted by Mother Nature and lose 1-2 lbs from the previous 32 oz glass of water you drank. So, yes, drinking water does affect weight significantly enough to be seen on a scale immediately. Usually, in a 24 hour period, you will cycle through this process of gaining water weight and losing water weight and have either a net loss or stable weight for the day.


What About Weight Loss?

Remember this saying – “Want to Lose weight? – Just Add Water!”  Adding more water to your diet will help you lose weight a few ways. (1) You will not be as hungry when drinking water through the day because your stomach will constantly have something flowing through it. (2) When your body realizes it is getting enough water, it will allow you to release retained waters from your cells through digestion.

Have you ever felt bloated, hands and feet puffy, belly extended? This is your body holding onto water. It could also be a symptom of a variety of medical issues so alerting your doctor is never a bad idea when bloated for long periods of time with no relief. But it is easily removed by adding water if you are just bloated due to dehydration or high sodium diet.


Replacement of Water Lost

Humans sweat, digest and breathe. All three are processes that help our bodies to expel water. These fluids should be replaced and, depending on your activity level and environment, your replacement may be significantly different from someone with another lifestyle. Regardless, everyone needs water. The amazing thing about the human body is that it is capable of pulling water out of every piece of food we eat. So, by eating, you can actually survive and have enough water in your body to excrete toxins, sweat (some), and breathe. You can also lose significant weight through sweating (like wrestlers cutting weight). This is not healthy since you are also losing vital electrolytes that are not replaced and will negatively affect performance and could cause death. However, what performance fitness experts agree on is that additional water will help us perform better by staving off dehydration, overheating, and even heat stroke.  A common formula is to take 1/2 to 2/3 of your body weight in pounds and replace that many ounces of water in a 24 hour period. For instance, an individual who weighs 200lbs should typically get 100 oz. of water a day – especially after exercise.


How Much is Too Much Water?

A few years ago there was a water drinking contest on the radio that actually caused someone to die from water intoxication. The person had downed nearly two gallons within a short period of time (less than 2 hours). This forced her body to shut down, causing kidney failure as well as electrolyte imbalances that affected all organ function. Many endurance athletes have died from the same issues, however they sweat profusely and re-hydrated with ONLY water and had the same electrolyte imbalances that caused death.  When drinking water after sweating profusely, you should consider foods or supplements with electrolytes (sodium, potassium, etc) so that does not happen. You can also read more about hydration and how to recover from your workouts.


Does Water Affect Weight Loss? Take the 10 Day Challenge

Over the course of ten days, you can see significant weight loss by adding water to your daily intake. So, take this 10 Day Challenge and see for yourself.For the next ten days, chart your extra water consumption to show you that a few quarts of water a day will make you feel better, make skin look better, make you less hungry, and best of all help you release water that is retained in your body’s cells.

— Weigh yourself in the morning, after using the bathroom and in the evening after dinner.

— Try adding 2-3 quarts a day for men and 1-2 quarts a day for women and see what happens!


Note: If you are already consuming the above amounts there is no need to try this 10 Day Challenge or add more water to your diet.


STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.

Try this Mouth-Watering and Nutritious Roasted Chicken and Sweet Potatoes Dish!

Roasted Chicken Breast with Sweet Potatoes


2 tablespoons olive oil

4 (4 ounce) skinless chicken breasts

4 sweet potatoes, unpeeled and quartered (about 1 pound)

1 large yellow bell pepper, seeded, ribs removed, and chopped (about 8 ounces)

1 large zucchini, chopped (about 8 ounces)

1 teaspoon dried Italian herbs

Salt and pepper to taste



Preheat the oven to 400ºF. In a large bowl, mix 1 tablespoon oil with the chicken and transfer to a roasting pan. Toss the remaining 1 tablespoon oil with the sweet potatoes, bell pepper, and zucchini. Transfer to the roasting pan arranging them around the chicken breasts. Sprinkle the Italian herbs and lightly season with pepper. Roast until the chicken and vegetables are tender, 25 and 30 minutes, turning halfway through the cooking time. Remove from the oven, season lightly with salt, and serve immediately.


Reprinted with permission from Cooking Well: Thyroid Health. ISBN: 978-1-57826-393-6 $15.00 (paperback). From Hatherleigh Press. Distributed by Random House.
Chisel Your Chest with this Flat Dumbbell Fly Technique

WATCH this video to learn an isolation exercise called the flat dumbbell fly to develop your chest muscles from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.




HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Yoga Meditation Tips for Beginners

Yoga offers meditation and controlled breathing techniques that can be used effectively to manage the pain, relax your mind and body, and refocus your thoughts. Meditating for only a few minutes each day can help.


Here are some quick tips for meditation beginners:


— Take the time to stretch out first. Loosening muscles and tendons before beginning allows you to sit or lie down more comfortably.

— Make it a formal practice by setting aside a specific time and place to devote to your meditation.

— Focus on your breathing. Slowing your breathing helps your mind and body to relax and prepare for meditation.

— Meditate in the morning. It is usually quieter in the morning, and your mind has not yet had the chance to get cluttered. It will also help work out any kinks in your body from sleeping. And it’s always great to start your day with focus!

— Find a time and place to meditate where you will not be disturbed.

— Enlist the help of instructional videos or calming music if they help you relax more.

— Light a candle and use it as a focal point, instead of closing your eyes. Focusing on the light causes you to strengthen your attention.

— Be aware of your body and how it feels in both its normal and relaxed states, and embrace the differences.

— Experiment with different types of meditation and different positions. You won’t know which methods work best for you until you try them.

— Have a purpose behind your meditation, such as pain management or feeling more focused on a specific issue you must deal with.

— Push aside any feelings of doubt, frustration, and stress about whether or not you are doing it right. It is counterproductive to your meditation.

— Relax and relish in your mind’s incredible ability to focus and care for your body through meditation.

— Remember your meditation and breathing techniques throughout the day. A few well-placed cleansing breaths will do wonders for your mind and body.

Reprinted with permission from Gentle Yoga for Osteoporosis ISBN: 978-1-57826-397-4, $12.50 (paperback). New from Hatherleigh Press. Distributed by Random House.

Serve up this Salmon Bruschetta Recipe!

Salmon Bruschetta



1 1/3 cups fresh basil

2/3 fresh parsley

2 tablespoons minced fresh lemon thyme

1/2 cup walnuts

2 garlic cloves (optional)

1 lemon, zested and juiced

1/4 cup olive oil

1 country bread loaf

24 smoked salmon slices, rolled (about 1 pound, 2 ounces)

Salt and pepper to taste



In a food processor, puree the basil, parsley, lemon thyme, walnuts, garlic, 1 tablespoon lemon zest, and 1 tablespoon lemon juice. Gradually add the oil until you have smooth paste. Season with salt and pepper. If too thick, add a little more oil.

Preheat the broiler. With a serrated knife, cut the walnut bread into 1/2-inch-thick slices. Cut each slice in half. Place the slices on a baking sheet. Broil on both sides until golden brown. Cool before using.

Spread some paste over each bread slice. Add one salmon roll, sprinkle each with a little lemon juice, and serve immediately.


Reprinted with permission from Cooking Well: Thyroid Health. ISBN: 978-1-57826-393-6 $15.00 (paperback). From Hatherleigh Press. Distributed by Random House.
Swiss Ball Moves for a Strong Core and Killer Abs

Swiss Ball Moves for a Strong Core and Killer Abs by Jo Brielyn

If you have ever used a Swiss ball to perform crunches or other simple moves, you have no doubt noticed the difference in how your muscles are engaged. The Swiss ball is unstable so your core must work harder to maintain the positions. Performing exercises on the Swiss ball takes exercises to next level by challenging your balance, stability and overall coordination while you work the muscles. It also allows you to go deeper into some moves by widening the range of motion backward where you would normally have to stop because of the floor. The ab and core exercises below utilize the Swiss ball to help you use your own body weight as force to get better results from basic moves.The result? Stronger, sexy abs in less time!


Swiss Ball Ankle Taps

Lie on the Swiss ball in a basic crunch position — feet flat on the ground, knees bent, and your back conformed to the ball. Pull your abs in toward your spine and lift up, leaning your body slightly to the right as you bring your right hand to your outer right ankle and tap. Then lean to the left and tap your left hand to your left ankle. If you find that you cannot reach your ankle in this position, slide your legs back slightly toward the ball to create a shorter distance for your arms to reach. Return to the start position with your back against the ball again. That is one repetition. Do 15 reps.

To make this move more challenging: Extend your reach to the inside of each ankle for each tap to deepen the movement.


Swiss Ball V-Pass

Begin on your back with your arms stretched over your head and your legs straight in the air at 90º. With the Swiss ball gripped in your hands, lift your shoulders off the ground and bend forward to place the ball between your legs.Grip the ball between your feet and lower your arms and legs. Let your arms touch the ground again and hold your legs as close to the floor as possible without allowing them to rest on the floor. Pull your abs into your spine as you do this, to avoid straining your back. Hold that for a few seconds before passing the ball back to your hands. Focus on making it a slow, deliberate move using your abdominals and hip flexors instead of relying on momentum. Return your arms to the floor above your head. That is one repetition. Do 15 to 20 reps.


Swiss Ball Bridge

Place the Swiss ball in front of you and kneel with your forearms resting on the ball. Lift off the ground and straighten your legs until only the balls of your feet are touching the ground. Keep your upper arms bent on the top of Swiss ball, your back flat, and your abs and glutes pulled in tight. Your body should form a straight line on top of the ball. Squeeze and hold this position for 30 seconds, gradually building up to 60 seconds. Repeat this 5 to 10 times.


Swiss Ball Reverse Crunch

Lay on your back with your arms at your sides and the Swiss ball held firmly between your feet. Keep your head and upper body on the ground and lift your legs straight up until they form a 90º angle with your body. Hold the movement there for a few seconds, squeezing your abdominal muscles in and pressing your ankles to the ceiling. Slowly lower your legs to the start position. This is is one repetition. Repeat 20 times.


Swiss Ball Jackknife

Start by positioning your hands shoulder-width apart like you are preparing to do a pushup. Stretch out your legs and rest your shins on the stability ball. With your back still flat, slowly roll the ball forward by bending your knees toward your chest. Pause for a few seconds, squeeze your abs and roll your legs back out to return to the start position. That is one repetition. Do 15 to 20 reps.

To make this move more challenging: Add a pushup as your straighten your knees to return to the start position.


To get the full benefit of these gut-busting exercises, remember to contract your abdominal muscles while you perform them. Also, keep in mind that performing the exercises is only a portion of achieving the weight, look, or fitness level you have in mind. What you do in the kitchen is huge, especially when it comes to building abs. Combining these nutrition strategies for optimal fitness results by Stew Smith with your workout will help you reach your goals more effectively.


JO BRIELYN is an author and contributing writer for Get Fit Now and has currently completed 16 nonfiction books about health and wellness. Jo is the founder, writer, and editor of Creative Kids Ideas, a resource website that supplies parents, teachers, and family members with the tips and fun ideas to help build stronger, happier, and more creative kids. She is also the writer behind Jo is a veteran of the United States Air Force and a former youth leader. She resides in Central Florida with her husband and their two daughters. Jo is the co-author of Combat Fat for Kids.


A Fun and Healthy Kid Creation Recipe to Make with Your Child!

The breakfast fruit wrap recipe listed below is from Combat Fat for Kids Kid Creation section. Older kids can make it by themselves or parents can make it with younger ones! Combat Fat for Kids is the ultimate guide to building a healthy lifestyle for the whole family and fighting childhood obesity. Complete with nutritious recipes and kid-themed exercises, the book has everything you need to get your family fit and establish healthy habits that will last a lifetime.


Breakfast Fruit Wrap


1 tortilla, preferably whole wheat

2 teaspoons all-fruit strawberry preserves

2 tablespoons reduced-fat ricotta cheese

1/2 cup sliced fresh strawberries

2 tablespoons sliced almonds, toasted



On a flat surface, spread strawberry preserves on tortilla. Top with ricotta cheese. Carefully top with sliced fruit and sprinkle with sliced almonds. Starting from one end, roll tightly. Wrap in foil for neater eating.

Note: As an alternative, try replacing the strawberry preserves and strawberries with apricot preserves and sliced fresh or canned, well-drained peaches.


Reprinted with permission from Combat Fat for Kids. ISBN: 978-1-57826-458-2, $9.99 (ebook). ISBN: 978-1-57826-396-7, $15.00 (paperback). New from Hatherleigh Press. Distributed by Random House.

Magic Weight Loss Pills and Diets: Do They Work?

If diet pills and “special” weight loss supplements worked, there would be fewer overweight people in America. Weight loss pills and diets for that matter are both ineffective and potentially harmful; long-term health-oriented programs should replace them. The weight loss pills contain ingredients that are not regulated by any scientific research or government department like the Food and Drug Administration. Notice on any supplement the statement next to the asterisk:  “*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”

The problem with skipping meals and doing low calorie diets, is you lose too much muscle also in the weight loss process. Muscle determines the overall metabolic rate of the body, so if muscle is lost, the metabolic rate will be reduced and you will burn fewer calories than before your diet. When you return to a normal pattern of eating again, the lower metabolic rate will result in rapid weight gain. Have you ever heard of the YO-YO diet? You need to exercise the muscles to best burn calories. Weights, calisthenics, rubber bands, anything to produce resistance on major muscle groups will help keep your metabolism high.

The other problem with having a low level of lean muscle tissue is the feeling of fatigue. Fatigue is a bi-product of people looking for an easy way to lose weight that delivers quick results. No such HEALTHY approach exists, yet the “nutrition / fitness” supplement industry continues to misguide people into believing that fast weight loss can be achieved with minimum effort. It can, but it is unhealthy and will not deliver those results long term unless a lifestyle change occurs.

A lifestyle change includes regular exercise, a sensible approach to healthy eating and the right mental attitude. You don’t have to be a chef to follow a sensible diet, but if you are addicted to sodas and fast food, you will have to break those habits if the program is going to work properly.

The sample meal plans here are examples of good nutrition. Of course, you are totally free to invent your meal plans, and the food table that’s included is a valuable guide. The single most useful piece of wisdom is this: COMMON SENSE.  People know what foods are healthy and unhealthy. Follow the inner voice!

The average male requires 2,000 calories per day and females 1500 calories per day. This should be your target even if you are significantly overweight. The program will help you naturally lose weight, provided you don’t overeat. Remember, if you lower your caloric intake below the minimum recommended levels, your body will eventually adapt to it, and you will cease to lose weight.


Preparation of Food

Do not fry foods if possible. Broil, grill, steam or bake. Microwaving foods is often a good alternative. These methods allow fat to drain while cooking. Frying adds significant amounts of fat (now you understand why fast foods are so bad for you).

Trim fat from meat, and remove skin from poultry. Avoid real mayonnaise and heavy dressing.  Try mustard and light dressing like vinegarettes, Italian etc..

Eat vegetables raw or steamed (I understand that many folks cannot digest raw vegetables). Steaming allows you to control the crispness or “crunchiness” of the vegetables. Over cooking vegetables destroys vitamins.



Lean meats:

·         Chicken breast

·         Fish

·         Turkey breast

·         Lean beef (sirloin, round, flank).

·         Eggs (boiled is preferred method)

Some Non-starchy vegetables:

·         Asparagus

·         Green beans

·         Carrots

·         Cauliflower

·         Celery

·         Cucumbers

·         Lettuce (all varieties), but note: iceberg is not a good source of vitamins/minerals

·         Onions

·         Peppers (green, red, jalapeno, etc.)

·         Spinach

·         String beans

·         Squash (summer varieties only)

Some Fresh fruits (not dried or canned) and easy for on the road snacks:

·         Apples

·         Melons (cantaloupe, honeydew)

·         Cherries

·         Grapes

·         Nectarines

·         Oranges

·         Peaches

·         Plums

·         Raspberries

·         Strawberries

Starchy carbohydrates:

·         Brown rice

·         Potatoes (with skins)

·         Yams and sweet potatoes

·         Oatmeal (rolled oats)

·         Cream of Rice

·         Beans (lima and kidney)


Water and Beverages

Drink plenty of water daily. As a guide, you should be drinking at least 0.66 x body weight, in ounces per day. So, if you’re a 180 lb male, that’s nearly 7.5 lb of water, or 3.4 liters. Lack of water lowers energy level. Severe dehydration is dangerous, so when exercising, or in hot conditions, drink more water than what is recommended above. Often people confuse hunger with dehydration. Next time you think you are hungry in between meals, drink a few glasses of water. It helps!


STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout.

Hydrate Your Skin All Summer with this Rosy Complexion Recipe

Summer is in full bloom. The grass is green, the air is crisp and nature is calling. Take advantage of the beautiful weather and spend some time outdoors and let the sunshine bathing your skin (But please don’t forget to wear your sunscreen!).

Do your skin a favor, and sweat out the toxins in your body while spending time outside in the warmth of the season. Exercising in the fresh air often motivates you to do even more than you typically would do inside at the gym. The sensory experience you get from working out outside plays into that. You hear the birds sing, enjoy the view, fill your lungs with new air, exhale the stale air, and feel your beauty. Nature is quite a motivator. So break a sweat for beauty’s sake!

After a brisk hike in the mountains or an outdoor workout of your choosing, refresh your skin and hydrate with this great, natural beauty recipe.

Rosy Complexion Recipe

Green Tea is an anti-inflammatory with healing properties.  Rose water is derived from the beauty of the rose.  It aids with circulation and digestion, and has value as a toning astringent.

Note: Rose water can be purchased at your local health food store in the body/beauty aisle.


2 Green tea bags

1 cup rose water


Steep green tea and add to rose water in a 1:1 ratio. Place in a mister and use as an astringent on a clean face, before applying moisturizer.


ELIZABETH TENHOUTEN is an accomplished beauty expert and author of Natural Beauty: Homemade Recipes for Radiant Skin & Hair and Cooking Well: Beautiful Skin. She has devoted her career to bringing out the best in women, naturally. Widely known for her all-natural skincare recipes and holistic approach to beauty, TenHouten’s sough-after tips and expert advice regularly appear on television, online, and in national publications such as Health, Natural Health, Working Mother, Natural Solutions, Discovery Channel’s Planet Green, Your Health Connection, Young Hollywood, and US Weekly, to name a few. She has appeared on It’s Your Health TV and the KTLA Morning Show, and has been featured on Beauty Now Radio and Martha Stewart Living Radio, among others. TenHouten is the Editor-in-Chief of Celeb Life Magazine and also serves as Contributing Beauty Expert for and, the health and wellness social media platform created by Dr. Oz in partnership with Harpo Studios and Sony Pictures Television.