Beauty and Wellness From The Inside Out

Beauty Inside Out 

listening yo yourself when it comes to your body is the most important voice To Listen to

.This is Guide to inspire ways to feel lighter and be nourished from the inside out.

There are 3 macronutrients: fat, carbohydrates, and protein. Eliminating any of these from your diet  and overemphasizing the other two creates an inevitable imbalance in your body. Super low-fat and low  carb diets are examples of such diets that can promote imbalance.  

FAT: Eating fat is essential for beauty and health, but you don’t need too much of it. The source of fat in  your diet is extremely important.  

●  15-30% of your diet should come from healthy fats. You should get most of your fat from nutrient  dense seeds, nuts, and avocados. Coconut oil is great for cooking. Try to avoid congestive fats,  trans fats, vegetable oils, and animal fats. 

CARBOHYDRATES: Carbs provide energy for your muscles, brain, and central nervous system. The  brain depends exclusively on carbs for energy. 

●  Research has found that eating carbs increases serotonin release. Normal serotonin levels are  important for helping you feel balanced, elevating your mood, regulating your appetite and help ing you with healthy sleep patterns.  

●  50-70% of your diet can be made up of complex carbohydrates, vegetables, legumes and fruits. 

Let’s take a quick look at the types of carbs that are in different foods and how they help your nutrition. 1. Simple and refined carbs are the carbs found in white sugar, refined white flour products, jams, and sodas. These carbs are broken down in your system very quickly and can create a surge in  blood sugar level and insulin release. It can also lead to chronic inflammation. Excessive sugar can lead to overgrowth of “bad” bacteria, providing a breeding ground for candida imbalance that  leads to acne, bloating and constipation.  

2. Complex carbs (aka starches) such as starchy vegetables, beans & legumes, whole unrefined and gluten-free grains (brown rice, quinoa, millet, oats) are more structurally complex and take  longer to break down and digest. They enter the bloodstream more slowly and do not cause a  dramatic spike in insulin levels. They have a stabilizing effect on your body and provide sustained  energy. They contain a lot of minerals and beauty nutrients. 

3. Fiber rich indigestible carbs such as chia seeds, flaxseed, and mushrooms are not broken down finely enough for your body to absorb them and are not a source of energy or calories. However, they help you feel full, help sustain your energy, and help you sweep toxins from your body. 

Diets that are excessively low in carbs can lead to fatigue, dehydration, constipation, and bad breath.  While you may get a short term benefit going low-carb, in the long run a low-carb diet can make you less revitalized and beautiful.  

PROTEIN: Protein is made up of amino acids, the building blocks of every cell. Amino acids are found in  all natural foods in varying amounts and they can be combined from smaller units into whole proteins. ●  We need much less protein than people believe. If your diet contains enough calories, you most  likely will get more than enough protein.  

●  Excessive protein puts a heavy burden on digestion, and is taxing on your liver and kidneys. It  can lead to an increased accumulation of uric acid and kidney stones. It can also lead to a loss  of calcium from your bones, because diets excessively high in protein are acid forming after the  protein is metabolized.  

●  The China Study found strong evidence of the diet’s role in cancer growth and a correlation be tween high protein intake and cancer growth. 

●  10-20% of your diet can be made up of protein. 

●  Your body recycles proteins, so you don’t have to ingest complex proteins every meal. Still, protein is essential for beauty inside out, so here are some of my favorites: 

Great plant based sources of protein include lentils, legumes and beans, hemp seeds,  chia seeds and flax seeds, almonds and other nuts, quinoa, millet, teff, mushrooms,

green veggies, non-GMO, organic soy (preferably fermented, like tempeh and miso),  brussel sprouts, and other whole veggies. 

It’s not just what we eat that matters, but also the order in which we eat our food. The concept of light to heavy is designed to enhance digestion to get the most out of your food and free up energy. We want to  optimally assimilate nutrients in our food and then efficiently release wastes. This helps reduce gassiness, bloating and wasted energy, all things that contribute to energy leaks, aging, and diminish our beauty.  

Here are some general notes on eating light to heavy throughout the day, and within each meal itself.  

Breakfast: We’ve often been told that breakfast is the most important meal of the day and that we need  to load up. Unfortunately, eating overly heavy in the morning is a recipe for a lot of our energy going  straight to digestion in the morning, away from our minds, creativity, and other parts and processes within  our bodies, including rebuilding our skin and other organs. 

1. Our first principle is this: We will never eat when we are not hungry. If our body is not telling us we  are hungry, it is also telling us that it certainly doesn’t need any food. 

2. When you wake up in the morning, you have a fresh start. You have not put any new food in your  body since the evening before, so your body will start to go to work eliminating and cleaning out  what is already in your system. For many of us, this is the only time when our bodies’ energy is  not consumed in digesting something, but can instead be directed into actually cleansing. 

3.  We cannot get energy from food until nutrients from that food have been absorbed in the small intestine. 

4. The best thing in the morning is to get outside and move your body and get your metabolism going. Then eat something nutrient-dense and light, like a smoothie or fruit. If you are still hungry half an hour later, you can eat some avocado toast, oatmeal or  coconut yogurt, as some good, easily digestible options.  

Lunch: We know we need nutrients, but we also don’t want to eat so heavy and miscombine our foods,  so that we get exhausted! Ayurveda has traditionally taught us to eat our biggest meal in the middle of the  day, when the sun is in its peak and digestive fire is believed to be strong. However, in modern life, where we don’t get long lunches to chew and relax, and have to keep working afterwards, if we eat overly heavy  at lunch, we have a hard time, energy-wise, getting through the day.  

1. Eat a very veggie forward lunch, full of fiber and nutrients. Some examples are a big salad and some kind of stew or soup, cooked veggies and lentils, an avocado and sprout wrap, veggie sushi  rolls and so on. 

2. Try to cut animal protein out of your lunch, as you start to build more plant-based from the morn ing up, for more beauty nutrients and keeping your body more clean, detoxed and beautiful. 3. Take your digestive enzymes before and remember that you simply don’t need to eat animal protein more than once a day. You will feel lighter and create a much lighter digestive load on your  body, which is a wonderful way to support your natural beauty.  

Dinner: We’ve kept ourselves light and the path clear for proper digestion all the way until the evening.  Now, we can enjoy a nice dinner with some heavier foods, depending on what our body needs and is calling for. Generally, we want to eat dinner at least 3 hours or so before bed, to make sure you fully digest  before sleep.  

1. Try eating veggies, cooked and raw with a heavier protein or starch item. 

2. Take your digestive enzymes first, and properly food combine. 

FOOD COMBINING PRINCIPLES: Proper food combining, or beauty food pairing, is about combining the  foods you eat in a strategic way so that you use less energy when you digest. This in turn leads to you  having greater energy overall, healthier, more glowing skin, an easier time losing weight and slimming  down, and more mental clarity.

Digestion is a very energy-intensive process, and if we strategically make it Easier on our bodies with the combinations of foods we put together, we can free up large amounts of our own vital energy.

Our bodies are 98 degrees, and have various biochemical reactions taking place, all of which must be  accounted for. Since our bodies are at such a hot temperature, the longer a food stays in our bodies, the  more of a chance for improper digestion, toxin buildup, bloating and gassiness.  

FOOD COMBINING PRINCIPLES 

1. The first and most important rule of all is simplifying your meals. The more simple your meals are, the better your digestion will be.  

a. Every food requires different substrates and enzymes from your GI tract to break it down,  and this is a significant amount of work on your body. It’s better to eat fewer items and eat more of them. For instance, this translates to loading up on greens and veggies at the  salad bar and getting one heavier item, like lentils or bean stew, versus a tiny amount of  4-5 heavier items.  

2. Drink significant quantities of water in-between meals. It’s key for beauty, energy and health to stay hydrated. 

a. Start your day off hydrated with room temperature water. I love to add Pique teas yuzu berry flavored beauty electrolyte drink, or the Hibiscus tea.

b. Be sure to keep water on your desk or in your car, and regularly sip it to stay hydrated in  between meals, at least a half hour before your meals, or about an hour following meals. c. During mealtimes, drink as little as possible. Too much liquid with meals dilutes your digestive juices and delays and slows digestion. You can sip some water if need be during meals, but it’s better to go into your meals hydrated. 

3. Only eat fruit on an empty stomach, the exception to this is to also eat fruit with greens, like in a green smoothie.

a. Fruit is basically composed of simple sugars, micronutrients, water, and fiber. It digests very quickly out of your stomach, so if you eat fruit after heavier foods like protein, it can  get stuck in your stomach. This can create a backup that will result in fermentation, bloating, gas and weight gain.  

SUPPLEMENTS FOR BEAUTY 

SBO (Soil-Based Organisms) Probiotics 

●  Powerful, effective probiotics formula 

●  Designed to promote general well-being, health and overall balance in your body ●  Improve everything from digestion, skin health, mood, energy, immunity, and beyond ●  Everything is connected, so when you support your gut, you support everything!  ●  This formula is based on how our ancestors got probiotics, which is from eating some unwashed  veggies from the garden. 

It can be confusing because there are a million probiotics out there. However, it’s not just about the culture number. 

●  Ratios of cultures and making sure they work synergistically is more important than culture count. ●  Clinically researched strains of SBO probiotics have been shown to be the most effective.  ●  These probiotics do not need to be refrigerated, survive stomach acid, and are resident-forming in  your gut. 

●  Contain powerful prebiotics, such as turkey tail and chaga, which act as food to the probiotics.  ●  Also contain mineral-rich Shilajit, which is an ancient compound used in Ayurvedic medicine to support overall health. 

Take 2 capsules with water as part of your morning practice, with or without food. 

Digestive Enzymes: We’re not what we eat. We are what we digest. This is a powerful supplement to  also make part of your day, that improves digestion, including gas and bloating, & nutrient absorption ●  Ensures not only that you get the most out of your food, but that you digest it in the best and most  efficient way possible.

  Reduce gas and bloating.

●  Amylase, protease, and lipase break down starch, protein and fat.  

●  This is a very powerful formula, with 2-3 x more Lipase enzymes to enhance fat metabolism. ●  Fiber-digesting enzymes to reduce bloating. 

●  Enzymes designed to help target yeast overgrowth, which creates all kinds of imbalance in the  body. 

Take 2-3 before lunch and dinner. If you forget you can take them after your meals, but ideally you would  take before.  

Detoxy: A pure, powerful formula composed of nascent oxygen, magnesium, and ACS2P. It’s not just what we put in, but what we flush out of our systems on a regular basis that makes an enormous difference in our health, energy, and beauty. 

●  Our bodies are naturally detoxing all the time, but we could all use the extra support as a result of  living in a toxic world with a lot of stress and not always eating ideal foods. 

●  Breaks up wastes and toxins and helps flush them out. 

●  Not a laxative, non habit-forming. 

ASC2P is a special form of Vitamin C. It’s around 20 times more potent than the classic form of Vitamin  C, also known as L-ascorbic acid.  

●  It has the ability to penetrate easily into the cells’ interior and protect against intracellular oxidation. 

●  Studies have shown that ASC2P slows down human cellular aging and aging in general.  ●  Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the  plastic tips at the end of shoelaces. Without the coating, shoelaces become frayed until they can  no longer do their job. Similarly, without telomeres the DNA strands become damaged and our cells can’t do their job. 

●  These features, combined with its zero toxicity, make this ‘super-vitamin’ highly recommended  both for its vitamin-potent action and its outstanding anti-aging effects. 

●  Vitamin C-Phosphate offers your hair protection from androgens 

Take 1-5 capsules with water before bed. It’s not habit-forming, so you can take it every day, though if you  get diarrhea, back off.