This boxing beauty is tearing up Aukland one punch at a time.
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Whether you’re a seasoned mom with a minivan and five kids or a first-time parent, we all have one thing in common: feeling like every ounce of energy has been sucked right out of us. Long days and sleepless nights become the norm, and when that happens, it’s tempting to reach for caffeine or your go-to sugary pick-me-up treat. While all of these things seem like satisfying strategies at the moment, they will not successfully sustain your energy for a busy life.
No matter your family size, agenda or the number of diapers to be changed, try these ten foods and tips to gain long-lasting energy—and keep your tank full all day long.
Keeping your blood sugar stable, dark green leafy veggies are a nutrient-packed superfood high in antioxidants, vitamins, minerals, and folate. My top pick of leafy greens includes spinach, kale, broccoli, and arugula. Try adding them to a morning smoothie to kick-start your day!
The importance of adding omegas to your diet can be pivotal. The levels of omegas in salmon help to decrease blood sugar levels, balance and sustain energy and help you feel full longer. Also, research shows that low levels of omegas are linked to fatigue, mood swings as well as depression.
No more low-fat, fat-free foods. We now know those good healthy fats are critical not only for brain health for you and baby but they also help stabilize blood sugar and digestion. When your gas tank is low, reach for an avocado and stuff it with tuna or salmon for a quick boost. Nuts, flax seeds, chia seeds, and sardines all benefit your body by absorbing the nutrients, naturally keeping your energy up from sunup to sundown.
Oatmeal is one of the easiest and most delicious meals! A personal favorite, this superfood contains the healthy type of carbohydrates that are an excellent source of energy. Providing nutrients like vitamin B, thiamine, folate and niacin, oats help metabolize the energy in your body. Plus, you can customize your oatmeal. Try throwing in whatever ingredients you like—sliced almonds, walnuts, fresh berries—for a high-fiber, nutrient-rich breakfast or snack.
An antioxidant powerhouse, berries are low on the glycemic (sugary) food list. Not only do berries help to boost nutrient absorption and maintain blood sugar levels for sustained energy, there are no sugary highs and lows. A perfect snack when paired with a handful of nuts, yogurt or mid-day green energy smoothie, fresh berries are an easy addition to your daily diet.
It can be a challenge in itself to stay hydrated, so it’s time to ditch dehydration. Water is a powerhouse for the body, and your cells require water to work properly. H2O helps to metabolize proteins and carbohydrates, aiding in the release of toxins in the body. This function supports a boosted immune system and in turn, gives you energy.
A great source of iron and protein, grass-fed meat is higher in antioxidants than traditional meat and is high in carnitine—a driver in mitochondrial, fatty acid transfer. It is also much leaner than it’s traditional counterpart, with grass-fed beef having about 50% more omega-3 fatty acids than standard beef.
Easy to cook and a great source of protein, egg yolks have a lot of Vitamin D which helps boost energy as well as strength—something every mom needs. Make hard-boiled eggs for a grab-and-go snack, as a topping on your favorite salad, or add a fried egg to a burrito bowl for extra protein.
Bone broth is trending, but the benefits far outweigh its popularity. From healing gut issues to supporting a healthy immune system, bone broth is good for muscles, bones, hair, skin, and nails. Nutrient-rich bone broth also provides an outstanding source of fat, protein, and collagen. The process of allowing the bone broth to simmer anywhere from 8-24 hours helps fight fatigue and boost energy naturally. Try a sip!
Keeping blood sugar levels balanced is essential. Skipping meals, fasting or low-calorie diets will not help fuel your body for all the energy motherhood requires. Stay supercharged throughout the day by choosing healthy, nutrient-rich superfoods with a good source of fat and protein.
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.