Category Archives: Eating Tips

PREP, PREP, PREP! Candid Monday Motivational Vlog

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YT_FoodPrep

Is your fridge always empty so you grab something quick like fast food?

Do you rely on coffee or Red Bull to give you a boost?

Are you lethargic and your mood dips throughout the day? 

It’s time to get it together sista and prep your meals and snacks for the week ahead. This has revolutionized my energy and mood levels. When I’m hungry I turn into Medusa (just ask Aaron) and not only get grumpy, but I get shaky and lethargic. I rarely allow myself to get to this point now, but when this does happen I will eat anything…I mean, anything! Even McDonald’s or Taco Bell! Eeeeek. Now that’s scary.

Plan a day that works for you- Sunday is great– to prep some meals, snacks and grill some chicken breasts. (if you’re not a vegetarian) It makes me so happy to open the fridge and have a fresh pot of soup, some tuna fish, chicken breasts, chopped veggies and fruit ready to go so we never have to experience Medusa!

Here’s a candid video from my kitchen just encouraging you to prep, prep, prep! 

 

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FLUFFY TO FIT AGAIN: Tiff’s Thursday Thrive Tips

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Tiff Before/ June 2014 – After/ Today, October 2, 2014

Ok, this is tough to share, but- HEY, I’ve been working hard over the past 3-4 months and people scoff at me when I say I’ve gotten “fluffy”. It’s all relative and 5-8 lbs on me definitely shows and makes it a challenge to fit into half my wardrobe. I got SICK of hearing myself whine about it and was TIRED of being tired… and did something about it!  With fluctuating hormones, we need to change diet/ supplements/ workouts/ lifestyle to keep our energy levels up and our waistline down. Basically, we have to put in the work! I’m not afraid of a lil hard work and won’t just throw in the towel and give in to my hormones. Plus, I have a closet full of great clothes I would like to wear and I’m fitting back in to most of them. Yay!

WE CAN CONTROL THIS LADIES!

SOS Sista Suanne Rieker of www.riekerfit.com  gave me that advise a few years ago. She said women can control their hormones instead of their hormones controlling them and their life. She is over 55, but looks and acts like she’s 35. She was overweight and exhausted at one point and did something about it! Such an inspiration! Just check out the video on her website homepage and you’ll be inspired too. 

Want to know what I did to go from fluffy to fit again? 

Before I do, I want to give a DISCLAIMER and reminder that everyone’s health & fitness needs are different. Please take in to consideration any blood sugar/diabetic and thyroid issues which alter your metabolism. I am simply giving the tips that worked for me. Here ya go…. 

AMP UP THE WORKOUTS

Working out is a part of my lifestyle, but it’s easy to plateau and get stuck in a rut with your workouts. I’ve been a powerwalker since I was about 14 years old, but as I age I’ve had to amp it up and add light weights to see results. I admit, I tried the appropriately named workout DVD’s called Insanity, but geez, those workouts are just too jarring on my neck & back. 

  • Cardio 4-5’s a week. Combo of power walking, a light jog & sprints. 
  • Hot yoga once or twice a week at Sunstone.
  • Strength training for Legs, abs & arm 2-3 x’s a week by the Tone It Up girls on YouTube.
  • Or various YouTube barre workouts to keep from getting bored. Check out my workout playlist on my YouTube Channel. 

FAT BURNING FOODS & SUPPLEMENTS

If you watched my videos on healthy snacks & meals, you know I try to stick to a lean protein and low carb/sugar/dairy diet. So, to amp up my metabolism I added a few fat burning supplements.

  • Conjugated linoleic acids (CLA, brand name Tonalin) – Increases metabolic rate, decreases abdominal fat, enhances muscle growth, lowers cholesterol and triglycerides, lowers insulin resistance (insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight), reduces food-induced allergic reactions, enhances immune system. via About Health
  • Rodiola Rosea–  Amps up your energy, reduces belly fat (calming effect on our body and mental state because of an ability to reduce cortisol- which creates belly fat), helps with mood & depression (many women experience these symptoms with hormone fluctuation).
  • Cayenne– Added it to my protein shakes. Hot peppers cause the body temperature to rise. When the body temperature rises it needs to be cooled and you burn more calories when the body is forced to go through a cooling process. They also act as an appetite suppressant. By simply adding a pinch of cayenne pepper to a meal, studies show you will consume 600-100 less calories at your next meal. 
  • Chia Seeds– Also added to my protein shakes. I introduced you to chia seeds a few years ago with my friends drink called Drink Chia.  Chia seeds expand in the stomach giving you a satisfied and full feeling. They are also packed with nutrients like protein, fiber, calcium, magnesium and more! 

A few other small tweaks I made were trying not to eat after 6pm and limiting wine to once a week- which I admit is a challenge because I enjoy my Pinot Grigio! I kept up with pizza “cheat night” once a week with my hubby, but cut out my weekly popcorn. (sad face) I actually pop my own popcorn with olive oil or coconut oil and light sea salt, but my problem is that I can eat an entire massive big bowl by myself. A few cups is a great low fat snack, but honestly- I can’t eat just a few cups so I’ve only been eating (gorging on) it about once a month during this 3 month weight loss challenge. Corn is a carb, remember. Also, before I got started on all of this- I actually did a light detox/cleanse with no wine for 3 weeks to shift my body & shake up my metabolism a bit.  

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I am always asked how I stay in shape so I share my experiences & weight fluctuations (that’s what is great about having your own blog)  to show that I battle health/weight issues, too! 

It’s all about feeling strong, energetic & WALKING TALL….not just the jean size, but it sure is nice to be able to wear the clothes I already own. 

What are your thoughts?

Tweet, comment, share.

Love, Tiff

WOMEN OF DALLAS EMPOWERING OUR YOUNG WOMEN: A Personal Invitation to the ESTEEM Fashion Show

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Julie_Pic2Julie, Age 17

 

Remember back when you were a teenager?

What was your confidence and level of self-esteem when you were 17? 

Were you under the pressure to be a good girl and to always look good. Perhaps you didn’t feel that pressure- thank God, but the majority of teen girls feel the pressure so strongly that they commit a slow suicide by starvation and binging/purging. We all know it’s not about the food- it’s about feeling so out-of-control that the one thing they can control is their weight. There are many layers to an eating disorder. As a teen, I experimented and swung between bouts of starving myself and binging/purging. Many of the women in my family were overweight and constantly dieting so at an early age I learned what a laxative was and how to abuse it. At around 16, I had a Japanese modeling agent tell me that my legs were too big & muscular and if I wanted to have any kind of modeling career, I needed to have thinner legs. The self-loathing was amped up to a new level at this point. Even at my age and so many years passing since the go-see with that agent, I still have to keep myself ‘in check’ from disliking my legs. Luckily, around age 20- after a few years of experimenting with hard core diet pills from Mexico, starving and working out for hours, I couldn’t keep it up and decided I enjoyed good food more than I enjoyed modeling. I was never that super thin, gaunt model and was on the shorter side at 5’7″ so bikini and fitness modeling was the niche I worked best in. My curves and muscles were embraced and I could give up the diet pills! 

Now, let’s put ourselves in the shoes of this generation of teen girls and how they are bombarded with Instagram images and size zero celebrities to compare themselves to. I can’t begin to imagine the battle for perfection they are killing themselves to achieve. Because of my tumultuous teen years and knowing the pain girls suffer in silence, I began mentoring young girls who are dealing with issues from eating disorders, cancer, abuse, early pregnancy, drugs and more.  

Now that I’m in Dallas, I was introduced to The Elisa Project– founded in 1999 by Rick and Leslie McCall in memory of their daughter Elisa, who suffered from an eating disorder and ultimately took her own life. A 501(c)(3) nonprofit organization, The Elisa Project is dedicated to the prevention and effective treatment of eating disorders through support, awareness, education, and advocacy. We strive to be the premier knowledge resource on eating disorders and a proactive agent of change to ensure that all those affected by these diseases receive the treatment and support they need. via http://www.theelisaproject.org

Dallas sistas, I invite you to join us for the ESTEEM Fashion Show —now in its 5th year—is a celebration of positive body image and self-esteem. Local celebrities will join girls and women, of all ages and sizes, to embrace healthy, balanced lifestyles and self-acceptance. By helping to increase awareness about eating disorders and the importance of positive body image, ESTEEM encourages people to love themselves while striving to be healthy.

I am thrilled to be walking in the show in honor of my sweet Julie who is on the road to recovery from heart complications due to anorexia.  Hope to see you there!  Invite your friends!  

 

PURCHASE TICKETS HERE

 

esteem-rsvp

 

EVENT INFORMATION

Saturday, September 13, 2014 

10:30am // Doors Open

Tootsies

8300 Preston Center Plaza

Dallas, TX 75225

TICKET PRICES

$75 VIP Front Row Seating

$40 Adults

PURCHASE TICKETS HERE

STARTING YOUR DAY LIKE A QUEEN: Tiff’s Morning Menu [New Webisode]

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Hey Ms. Fit & Fab,

If you watched some of my webisodes from 2012, you will notice I was a bit “fluffier“. With the combo of stress and out-of-whack hormones that year, I packed on an extra 8-10 lbs. Some of you may not think that’s much weight, but on a smaller frame– it means I had to go up two jean sizes! OUCH! I got so sick of hearing myself complain about it and not being able to wear half my wardrobe- I had to make some changes.

As we get older, our metabolism and hormones change- who feels me– so we have to change our eating, exercise and supplement regimen along with it. 

On a daily basis, I began tracking everything I was shoving in my mouth with the awesome app called “Lose It!”. Do you have any idea the true amount of calories you eat in a day? I also knew that my power walks 4 times a week weren’t cutting it if I wanted to get serious about losing that 10 lbs. The app also helps you keep track of how many calories you burn during specific workouts, too. I used the app diligently for about 60 days and amped up my hikes and got back into power yoga, which I prefer for strengthening instead of weights. I had always lived a healthy lifestyle, but with the changes in my hormones and stress levels– I had to make the necessary adjustments. I remember the day I sheepishly went into my closet and decided to try on “THOSE JEANS”… you know that pair of jeans you have that you need be at your best goal weight to fit into? Yep, those! I had not worn them in two years. They went up over my hips and then the button fastened and VOILA- I zipped them right up!

Hallelujahhhhhh! 

I guess the results are showing because I’m getting lots of comments on the last 3-4 webisodes asking how I stay so fit and trim. Well, thank you! *wink*  So, I decided to take you into my kitchen and give you a rundown of what I eat in a day. The morning is definitely the most important and will determine your energy levels throughout the day and how well you stay sharp and focused.  WATCH THIS:

Now, there a million and one recipes for making yummy protein shakes and smoothies. Many people like adding fruit and ice along with the protein powder in a blender. I’m just too lazy for all that and prefer just shaking it all up and downing it. If it’s too cold or icey- it takes me longer to drink, but to each her own, right. I consider this my jet fuel for the day and not a tasty treat. I’ve grown to like the funky flavor, especially when I started adding the apple cider vinegar.  Here’s a list of what I mention in the video:

1) TRADER JOE’S WHEY PROTEIN POWDER

TJ_ProteinPowder

If you do not have a Trader Joe’s near you, check out your local health food stores and just start doing taste tests to find the one you like. Also, if you are a vegetarian and do not want to use whey (which is derived from an animal source, milk) then try hemp protein (which is a vegetable source derived from the Cannabis Sativa plant. No, it won’t make you high! Of course, I had to say that!) Here’s a great article on LIVESTRONG explaining both types.

2. ALMOND MILK

silk-light-almond-milk-couponThere’s much debate about Soy VS. Almond milk and when my hormones when crazy a few years ago, I learned that soy did not work for me. Supplementing with soy can be great for women of certain ages, but it can interfere with progesterone production. Both, soy and almond milk are great vegetarian alternatives to dairy milk. As I mention in my Hormonal Acne webisode- dairy products can increase hormones as well.

3. SUPER GREEN POWDER

TJs_supergreens

Various brands can be purchased at Whole Foods, Trader Joe’s and several online vitamin stores. The brand I show in the video is by Premier Research Labs which is recommended by my Holistic Doc, but I actually prefer the Trader Joe’s Super Green Drink Mix the best!

4. APPLE CIDER VINEGAR

Bragg_applecidervinegar

You can add ACV to your shake or if it’s just too tart, you can also hold your nose and down a quick shot of it on it’s own. It has so many health benefits from anti-aging to slowing the growth of cancer cells to weight loss. I actually make a homemade salad dressing with it using olive oil and basic spices! Yumm!

5. FIBER

Genesis-Today-4Fiber

Fiber is also a MUST for women (and men) because it supports our gastrointestinal tract. So many women have IBS due to stress or simply not eating enough fiber rich vegetables. I love this one by Genesis because of the additional supplements like Noni and probiotics.

6. RESVERATROL

resveratroljuice__83506.1331757297.1280.1280Ok, this stuff is called the Fountain Of Youth! HOLLA! It’s great for anti-aging and found in the skin of red grapes so there’s another reason to enjoy that occasion glass of red wine!

7. VITAMIN C POWDER

traderjoe-vitaminc

Vitamin C Ascorbic Acid is the most powerful form of Vitamin C and is clinically more potent in fighting infections and strengthening the immune system. Several brands can be purchased on Amazon!

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I had to share this comment from YouTube! These are also great breakfast options. My hubby loves the protein pancakes. Thanks Ally!

“I usually have egg whites with spinach in the morning with either a piece of toast with peanut butter, a piece of fruit like an apple with or without peanut butter, or oatmeal with a mashed banana, apple, or alone with some cinnamon, too. Some days when I’m not usually low on the protein powder (like this week :/) I’ll make a version of protein pancakes. I’ll mix an egg white with half a mashed banana and half a scoop of protein powder, cook it like a pancake and top it off with some peanut butter and the other half of the banana sliced on top.”

I would love to hear if you have a yummy breakfast recipe.

COMMENT BELOW.

If you have girlfriends who complain of low energy or they skip breakfast, please share this info with them! Like I’ve said a million times now–

IT’S LIFE- CHANGING!

Love, Tiff

AMP UP YOUR ENERGY: Ba-Bye Gluten

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HAPPY FRIDAY FAB FRIENDS! 

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I trust you are all catching your breath after a wirlwind few weeks of gift giving, family gatherings and celebrations. Have you taken some time to regroup, refuel and get some rest? Maybe this weekend will be your first opportunity. I encourage you to take some “Me” time, get caught up on sleep, hydrate with lots of water and fill your body with some healthy, antioxidant rich foods. Start next week feeling energized and shake off that sluggish holiday feeling from all the indulgence. My mom outdid herself with cooking and baking this Christmas and I’m SO grateful, but I’m ready to start a light detox/cleanse myself and back to my no dairy, no wheat/gluten, no sugar diet. 

ARE YOU CONFUSED ABOUT THE GLUTEN-FREE CRAZE?

About 7-8 years ago, by the process of elimination, I figured out that I had an intolerance to wheat & gluten. I had already found out that I was lactose intolerant in my mid 20’s. Since then, I paid close attention to how foods made me feel. After eating bread or pasta dishes, I would literally get a stuffed up nose, itchy eyes, foggy head, felt sleepy and had a bloated stomach. Obviously, I just stopped eating the stuff then a few years later all this research surfaced about food allergies. Here’s a quick description from Allure.com that may enlighten you:

The Skinny: Gluten is a protein found in wheat, barley, and rye. Translation: It’s in practically everything. For starters, bread, pasta, cereal, and crackers, plus beer, some salad dressings, soups, and soy sauce. Gluten-free adherents learn to love alternative grains like amaranth, buckwheat, quinoa, and rice, but only those with a wheat allergy or, more seriously, ­celiac disease must strictly comply. When they eat gluten, it sets off an immune reaction that damages the lining of the small intestine, causing diarrhea, gas, bloating, and other symptoms: irritability, muscle cramps, skin rashes, anemia, plus a risk of developing intestinal cancer. (A blood test and an intestinal biopsy can confirm a celiac diagnosis.) Celiac disease affects about 3 million people in the U.S., but far more—as many as 20 million—have gluten sensitivity; bread or pasta leaves them bloated, foggy, depressed, and headachy. “Some people eat gluten safely for 20, 30, or 40 years, then suddenly develop a problem,” says Alessio Fasano, director of the Center for Celiac Research at the University of Maryland School of Medicine. Since no reliable sensitivity test is yet available, the only way to determine whether your malaise is gluten-related is to try the diet and see if you feel better—which should be apparent within a few days.

Benefits: Those with celiac or pronounced gluten sensitivity will see the most improvement. “Brain fog, bloating, and headaches should go away immediately,” says Fasano. “Many people feel remarkably better.” Some look better, too, since gluten sensitivity can trigger an inflammatory response that leads to acne, rosacea, or eczema, according to Fredric Brandt, a cosmetic dermatologist in Miami and New York City. But if you don’t have true gluten sensitivity, you’re not likely to notice any changes to your mood, skin, or gut.

Drawbacks: You could pack on the pounds. “It used to be that a gluten-free diet almost assured weight loss, because there were very few alternatives except for fruits and vegetables,” says Susan Bowerman, assistant director of the UCLA Center for Human Nutrition. But thanks to the gluten-free trend, there is now a glut of G-free muffins, pies, cakes, and pizzas. Some of these substitutes are more caloric than their standard counterparts, because manufacturers use corn or potato starch to add texture. Another problem? Avoiding gluten can set you up for a vitamin deficiency, since wheat is rich in thiamine and other Bs, says Cynthia Kupper, executive director of the Gluten Intolerance Group of North America. “B vitamins are important for the health of your hair, skin, brain, and nerves,” she says. “So you may pay a price if you’re not careful.” The other way you’ll pay: G-free foods can cost two or three times as much as conventional ones.

Bottom Line: The gluten intolerant now have a greater variety of appealing choices than ever. Everyone else: Skip the diet and count your blessings.

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To learn even more, check out Shirley Plant’s book- Finally, Food I Can Eat! shown on the right sidebar of this website. 

We’ve all given of our time & energy to your family and friends over the holidays, so please take some time to focus on YOU sista! The more vibrant, energetic and healthy you feel will effect every area of your life.

IT’S TIME TO SHINE!

REMINDER: I will be taking new mentoring/coaching clients in January. If you are serious about committing and investing in yourself, please take advantage of my offer of COMPLIMENTARY 15 MINUTE SKYPE OR PHONE CONSULTATIONS through Wed, Jan 15th. If you are interested, please feel out the contact form on the SERVICES PAGE. Those who take advantage of this January consultation will receive a 25% discount on all packages or single sessions. *If you are not committed to your personal growth, a coach or mentor will not help you. Again, serious inquiries only!

I look forward to hearing from you!

Love, Tiff

 

Ready to Lose the WEIGHT and the DEPRESSION? with Guest Blogger- Health/Weightloss Expert Rayo Cole

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I am excited to be on this  journey with you towards better health!   I promise you that by giving yourself 30 days to TRY ON a new way of eating, you will lose weight and feel great!  As you know, I lost 70 pounds without surgery  or weight loss pills.

I no longer suffer from depression, anxiety, body pains and allergies.

This wasn’t my reality two years ago. I was angry, depressed and very overweight!  My diet plan changed my life and I am now eager to help many people solve their health issues by changing their diet. If you are suffering from obesity, low body weight, allergies, depression/anxiety or any other ailments, my diet plan is the answer you have been looking for! I am committing myself to you! Only thing I ask from you is to be 100% committed to your health and fitness. Are you willing to take the challenge? If YES, please proceed to the diet plan below.

Below you will find a sample diet plan and a healthy food list.  You have to commit to eating 5 small meals a day (eat every 3 hours), stay away from gluten laden carbohydrates (barley, wheat, rye, white flour products), high glycemic sugars ( agave, high fructose corn syrup, honey, evaporated cane juice ), soy, milk products, alcohol and processed foods. We are cutting these foods out because they have been found to cause: depression and anxiety, bloating and gas, inflammation, fatigue, headaches, aching joints, weight gain, poor concentration and mood swings.  These foods also cause cancer, liver issues, high blood pressure and many other health ailments. You will also have to commit to drinking 8-12  8 oz glasses of water per day, working out 5 times per week and taking a daily multivitamin. I recommend eating organic and non GMO products.

You will learn how to properly combine your foods to stabilize your mood and keep your blood sugar balanced. You will feel more: energetic, happier, no more inflammation/congestion, better digestion, no more skin issues, no more depression, mood swings and anxiety. You will finally feel what real HEALTH feels like!

Diet Plan For Women

Each of your 5 meals should contain proteins, gluten-free carbs, non-starchy vegetable and a fat.

How To Combine Each Meal:
*For weight loss, do not eat the starch at dinner time. *

1)Healthy Protein Options
4 oz or 28grams for breakfast, lunch and dinner and 2 oz or 14 grams for two small in between meals or snacks.

grilled chicken salad
Chicken
Beef
Turkey
Pork
Lamb
Eggs
Fish
Hemp Protein

2) Healthy Carbohydrate Options
1/2 cup  or 28 grams per serving for main meals (breakfast, lunch and dinner) and 1/4 cup or 14 grams for two mid day snacks.

sweet-potatoes-yams
Potatoes
Sweet potatoes
Yams
Quinoa
Gluten free bread
Gluten free brown rice pasta
Brown or wild rice
Buckwheat
Beans
Lentils
Fruits
Plantains
Squash
Peas
Carrots
Corn
Beets
Pumpkin

3) Healthy Non- Starchy Vegetables Options
2 cups cooked or 4 cups raw for main meals and 1 cup cooked or two cups raw for snacks.

dark_greens

Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables (Nori, seaweed)
Broccoli
Cauliflower
Cabbage (or sauerkraut)
Mushrooms
Jicama
Cucumber (or pickles without added sugars)
Peppers (all kinds)
Scallions or green onions
Asparagus
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Green Beans and Wax Beans
Tomatoes
Eggplant
Artichoke Hearts
Fennel
Onions
Okra

4) Healthy Fat Options
Fats: 1tsp liquid(oils) , 12-15 nuts, 1 tbsp nut butter or 1/4 avocado. For in between meals, make sure you divide a regular serving by half.

Good_Oils
Flax seed oil ( mix in smoothies, oatmeal, not good to cook with)
Olive oil ( best not to cook on high heat because it destroys the healthy properties)
Coconut oil ( great for cooking on high heat or eating it right out the jar)
Grape seed oil ( great for cooking on high heat)
Avocado ( 1/4 of a whole fruit)
Nuts ( 12 -15 nuts) No peanuts because it is a high allergen food
Nut butter ( 1 tbsp) ( eliminate if you want to lose weight)

Example of a typical day:

Breakfast:
2 eggs, 2 egg white
1/2 cup cooked plain oatmeal cooked
1 tsp flax seed oil
2 cup steamed spinach

Mid Morning Snack:
2 scoop  hemp protein
1/2 cup blueberries
1 tsp coconut oil
blend above items w/ ice for an amazing smoothie!
1 cup steamed broccoli

Lunch:
4 oz turkey/lean beef burger wrapped in lettuce and topped w/ lots of veggies
1/2 grams cup baked potato
2 cups sautéed cabbage in grapeseed oil
1/4 avocado

Mid Day Snack:
Same as mid morning snack

Dinner:
4 oz Grilled Salmon
1/2  cup brown rice
2 cups Brussels sprouts sautéed in
1 tsp grape seed oil

Desserts/treats:

Check out my previous blog on healthy  desserts and dig in!

You can still have your favorite foods! Just substitute them with better alternatives.

Other Healthy Habits:
Vitamins: Take a multivitamin
Drink 8 cups of water per day
Exercise 5 times a week (cardiovascular,weight lifting, and flexibility workouts)

I am here to support you! Feel free to contact me with any questions or concerns!

Rayocole@gmail.com

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WIN THE BATTLE OVER ADULT ACNE!

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HELLO GORGEOUS!

I recently asked you all to submit your questions and concerns and WHOA BABY- sounds like lots of you girls are suffering from hormonal adult acne. (GRRRRR!!!)  I have been there, done that and know too well how your self-esteem suffers from it.  In today’s webisode, I give you the strategy that  has helped me win the battle once and for all. (HALLELUJAH!!!)  We usually see the first signs of adult acne in our late 20’s when our hormones start changing and many women experience it after childbirth when their hormones are regulating. Then, several women may experience it all over again in their 50’s-60’s as they go through menopause.  With a few minor tweaks and supplements, we can all experience the freedom of beautiful, clear, healthy skin!  This is an extra long video because I just couldn’t edit out any info! 

Get out your notepad + pen….

{Cleanser with Salicylic Acid}

{Fave scrub by Sia Botanics}

{Weekly At-Home Greek Yogurt Facial}

{Blueberries Neutralize Oils}

{Turmeric Spice or in a Supplement Form}

{VERY IMPORTANT}

Final Tip- Drink lots of water!

{Truth}

Beautiful skin really does start within, not only with healthy eating and supplements, but through a low-stress lifestyle!  Did this info help? Please click like and share! Tweet it too!

Thank you, Thank you!!

Have you joined the Facebook Page Community?

Cheers to a zit-free existence:-)

Love, Tiff

NEVER GIVE UP! Sunday Eve Affirmations

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Hello Gorgeous!

Here’s your weekly reminder to:

NEVER GIVE UP.  If you feel like you can’t go on and it’s as if you are running on fumes and about to putter out…..STOP, take a beat, yield, pause, take a deep breath, exhale…then dig a little deeper and muster up more strength! Girl, you’ve got reserves. You are stronger than you realize…SO KEEP ON KEEPIN’ ON!
Set your mind for the joy, success and fun you will have in the coming week. I love the clean slate we are all given on Monday!  Here’s you affirmations for the week:

I WILL….

  1. Silently send love to a crazy driver instead of a curse word.
  2. Lay off excess sugars + starches.
  3. Rock a bold, stylish item over the same old, comfy one I always wear.
  4. Buy myself a bouquet of my fave fresh flowers.
  5. Be a giver instead of a taker.
  6. Not look at my cell phone or computer before I have a moment of peace in the A.M.
  7. Choose faith over fear.
  8. Listen to a friend who needs to vent + not give her my 2-cents. Unless she asks:-)
  9. Walk barefoot on the grass at least once.
  10. Eat a handful of almonds instead of a handful of chips.
  11. ____________________________ (write your own + share it)

 

Check in on the FACEBOOK PAGE during the week and say hello.

Comment + let us know what your #11 affirmation is.

I wish you a week full of girlie giggles, blue skies + bubble baths!

Xoxo, Tiff

 

End of Summer Pampering + Your Sunday Eve Affirmations

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Hello Gorgeous!

Who is excited to celebrate the official end of summer this holiday weekend?  Perhaps many of you are sad to see summer go. I have mixed feelings because I love the long days of sunshine, but this heat has got to go already. It has been fun to read all the comments by you mom’s on Facebook about the kids going back to school and getting more time to yourselves.  This is the PERFECT time to focus on YOU and start sprucing up your skin, hair, nails, energy level and wardrobe for Fall.  Sounds like a hefty job, but YOU ARE WORTH IT!  If you have spent too much time in the sun + chlorine, nibbling on your kids packaged snacks, exercising less and enjoying that extra summer cocktail on a regular basis– then there are a few simple tweaks we can do to get back on track!

BOOK A FACIAL:  Because we sweat more in the summer, you may notice more breakouts and blackheads.  It is great to have a professional esthetician perform any extractions, deep clean and hydrate your sun-parched skin. Plus, even if you are diligent with your sunscreen you probably picked up a few new sunspots and hyperpigmentation which can be helped with a light glycolic peel, microdermabrasion or my fave, the Hydrafacial.  You know I adore at-home facials, but I also firmly believe in treating yourself as often as you can to a professional facial. (I have to give a shout out to my amazing esthetician, Trisha Gilbert at Motykie MedSpa.  She gave me an off-the-charts end of summer Hydrafacial last week.  If you are in the greater Los Angeles area, book an appt today)

HAIR HYDRATION:  Does your hair feel like the scarecrow from Wizard of Oz?  Then it’s time to do a DEEP CONDITIONING TREATMENT.  There are several great ones on the market, but I love KERESTASE MASQUINTENSE FOR THICK HAIR the most. They also have a formula for fine hair.

EXFOLIATE + HYDRATE SKIN: There are a few different ways to exfoliate the skin which are super effective.  I just started DRY BRUSHING a few months ago and love the difference it has made in my skin. There are many important health benefits to it other than just getting the dead skin off. Dry brushing also helps stimulate the lymphatic system. You do this before you get in the shower.  Scrubs are also a great way to exfoliate and the essential oils leave your skin hydrated and feeling so soft.  There are many fantastic products from Neutrogena, Philosophy, Archipelago and even Trader Joe’s makes a great scrub!  If your skin is extremely dry, I recommend slathering on coconut oil or olive oil after showering. Use sparingly so you don’t feel like a piece of chicken ready for the frying pan!

MANI/PEDI PLUS PARAFFIN:  Remember a woman’s hands can show aging before her face, so it’s vital that we take care of them.  Treat yourself to a mani/pedi with the works (paraffin wax, hot stone, extra massage and callous remover) to get your hands and feet feeling like they belong to a lady and less like a mechanic!

DETOX/ CLEANSE:  With the fun BBQ’s, picnics and vacations, we tend to eat more snacks and drink more alcoholic beverages during the summer.  This really takes a toll on our energy, our waistline and our metabolism.  I don’t go overboard because detoxing can become stressful.  Instead we need to look at it as a form of self- love and nurturing our body and organs and not as a “diet”.  A few simple things we can alter is the obvious: Lay off the alcohol, additional sugary drinks + snacks, any processed/ packaged foods, excess dairy, wheat, meat.  Implement juicing into your daily routine.  It does wonders for your organs and energy levels.  Eat more fresh raw foods.  You should be drinking a protein shake daily, but if not- I highly recommend starting the day with one filled with super greens, antioxidant supplements and either blueberries or strawberries. (REMINDER: If you have specific health issues like heart or thyroid problems or diabetes– you must consult your physician before trying any diet or cleanse)

WARDROBE DETOX:  Plan an afternoon to go through your wardrobe and determine what needs to stay, what needs to go and what needs to be moved to another closet.  I did this last week and it felt awesome!  I was able to see what items I needed to get for Fall and what I what I needed to give away.  Then I hit a few of my fave stores and strategically purchased what I needed. This really saves time + money.  Here’s my webisode on the topic in case you missed it: 

Your Sunday Eve Affirmations.

THIS WEEK I WILL…..

  1. Pamper myself.
  2. Follow my bliss.
  3. Smile more.
  4. Love + Laugh harder.
  5. Try a new workout class.
  6. Embrace my own unique kind of beauty.
  7. Celebrate my life instead of complain about it.
  8. Rock a killer boot.
  9. Read a spiritually rich book.
  10. Count my blessings every single day.
  11. Put my shoulders back, walk tall + shine my light!

Do you have a great end-of-summer beauty tip that you swear by? Comment + Share!

Wishing you all a fun and safe Labor Day and a Spectacular September ahead!

The new Fall webisodes will be up soon. Stay Tuned!

{Please invite your friends to join the Style Sisterhood and give them the tools they need to feel confident and beautiful}

High Five + A Hip Bump,

Tiff

Say “I love you” to YOU!

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Hi Little Lover!

How was your weekend?  Can you believe it’s already that time again? Yes, here are your Sunday Evening Affirmations!  Every week seems to be flying by.  That’s a good reason to take some time to pause and regroup every weekend.  Now- this evening let’s all set our intention on having a successful week ahead before we ever see Monday morning’s sunrise:

I WILL…..

  1. Look in the mirror and say “I love you ____” (insert your name) at least 3 times.
  2. Plan a playdate with a genuine, like-minded girlfriend.
  3. Not skip a healthy breakfast even if it’s a protein shake on the go.
  4. Feed my faith and starve my fear.
  5. Stop taking myself so seriously.
  6. Try a new nail polish or lipgloss color.
  7. Stop making excuses and move my butt and get some exercise.
  8. Use my voice.
  9. Not compare myself to others.
  10. Allow myself a cheat day to indulge in something yummy.
  11. Always stay in peace because it gives me power.

I would love to hear some affirmations you may have! Please comment and share your love and brilliance with the rest of us.

As we wind down from the hoopla and fun of the summer swag bag giveaways, I want to thank all the sponsors once again and encourage all of you who won these great products to give us all feedback by posting on the Facebook  page and letting us all know how you liked everything.  I love doing some kind of at-home facial on Sundays and did a Beauty Sprinkles yogurt mask this morning and loved it! 

Remember to Pin with me on Pinterest and also Tweet with me on Twitter!

Thank you for being part of the Style Sisterhood.

Thank you for choosing to walk tall in your power.

Thank you for being a champion for women.

Love, Tiff