Skin Tone Transformation – Radiant Skin in Four Weeks

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Week Two to A Younger, Healthier, Radiant Skin

                Week 1 – Food for Your Skin

                Week 2 – Skin Tone Transformation               You Are Here

                Week 3 – Skin Care Products for Daily Use

                Week 4 – Minimizing Your Wrinkles

Your Goals This Week:

1. Minimize splotchiness in your facial skin
2. Minimize brown spots in your facial skin
3. Protect skin around your eyes as a sensitive area in your face
4. Boost radiance and reveal more youthful, healthier skin
5. Continue with your nutrition and healthy skin and weight loss routine from Week One (that’s a MUST, as you step-by-step progress towards the end of the month.)


How To Achieve the Goals of Week Two:

This is for Your Morning (AM) Routine
1. Use gentle exfoliating formulas (granular scrubs or glycolic acid (AHA) lotions) to:
• Slough off dead skin cells
• Expose new, healthier skin
• Exfoliate and moisturize skin

This is for Your Evening (PM) Routine
2. Use Retinol products that:
• Stimulate cell turnover
• Address acne
• Give skin a healthier appearance

Morning Routine – Examples of granular scrubs and glycolic acids (AHAs)
(You might experiment what works for you. I’ve tried personally the listed below formulas. My favorite products are the ones I make myself: It’s easy and quick, and potent. See the next post with the Scrub Recipe.)

Glycolic acid is a group of chemicals called Fruit Acids or Alpha-Hydroxy Acids (AHA).
Fruit acids are beneficial for your skin because they loosen the dead skin, slough it off, and reveal new layer of new cells, leaving the face smooth and soft.

You would be amazed how easy it is to produce the results for your skin without using the most expensive cosmetic products on the markets! Fruit Acids are found in fruit and vegetables you already keep in your fridge or even grow in your garden.

Here’s a quick list of AHAs that will do wonders for your skin.

Glycolic Acid: Found in Sugar Cane
Citric Acid: Found in Citrus fruits – lemons, limes, oranges, grapefruit
Lactic Acid: Found in yogurt, sour cream, blackberries, tomatoes, buttermilk, powdered skim milk
Tartaric Acid: Found in grapes, grape juice, wine, cream of tartar
Malic Acid: Found in apples, applesauce, cider, vinegar

All You Need:
1/2 tsp. of liquid per face cleansing

Preparation:
Squeeze the juice of lemon or grapfruit, for example, and dab the face with it. Leave on for 5-10 mins, then rinse.
OR
Use halves of strawberry or blueberry or apple on your face. Let the juice set for a few minutes, then rinse. And you are ready for the day!

Important!

Do not expose your skin to the sun before or after the use of Alpha-Hydroxy (AHA) cleansers and masks.

Evening Routine – Examples of Retinol-based products
(You might experiment what works for you. I’ve tried personally the listed below formulas. My favorite is Afirm 1X.)

Afirm 1X ($32-38/Internet stores)
• Perfect for sensitive skin
• Reduces brown spots, rough skin, fine lines
• Treats sun-damaged skin
• Based on Microsponge technology that maximizes efficasy but minimizes the potential for irritation

RoC Retinol Correxion Deep Wrinkle Serum ($22 at drugstores/Internet stores)
• Contains retinol, zinc, copper, and Magnesium, DMAE (to tighten and tone your skin.)
• This is a light formula that easily absorbed by skin, stimulating its renewal and rejuvenation.

SkinCeuticals Retinol 1.0 ($46-50/Internet stores)
• Advanced Formula
• Reduces fine lines, age spots, pores
• Treats blotchiness and blemishes
• Contains 1% retinol (the highest concentration available over the counter)

Neutrogena 14 Day Skin Rescue ($26-29 at drugstores/$10 at Amazon store)
• Gentle formula
• Contains retinol and Vitamin C
• Easy to use and get results


Conclusion

1. Start Week 2 Routine right away
2. Continue with Week 1 routine (foods that feed your skin and contribute to your weight loss.)

As you progress from one week into another, you’ll be adding new steps to your daily life that become part of your lifestyle.

There is only Do and Not Do.

To Your Daily Health!

Disclosure: If and when my references fall onto mentioning any Product and/or Brand in this and further blog entries, they come from my personal recommendation and experience. I do not receive any products from any mentioned companies and/or brands for promotion and/or giveaway.

VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Founder, CelebrateLifeNutrition.com
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.

Fiber, Protein, Iron Rich Sicilian Lentil Soup – Finishing Week One Challenge

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To control your weight and reach your daily goals, start your lunches, dinners with soups. They are a combination of liquids and solids. Together, they better curb your appetite.

Soups could be a generous plate of nutrients rich in fiber, protein, vitamins, minerals. Such nutrients feed your body and skin, contributing to its healthy glow and rejuvenation. Soups are easy to cook too! You could prepare your soup for hte whole week and then freeze it in individual portions.

Again, easy to make. Plus, individual portions will save you time in the week to come. Here is one of the recipes you'll enjoy.

Sicilian Lentil Soup

(this recipe is great for freezing individual portions for your lunches, snacks and dinners)

Why it is Good
• Lentils are rich the following nutrients:
• High content of Fiber
• Excellent source of Protein
• Rich in Vitamin B3 content (which is vital for a healthy functioning of your nervous and digestive systems)
• High in Iron, Zinc, Calcium

Preparation

Soak lentils in dish filled with water for about 30 mins. Drain water.

In a large pot, add oil, oregano, onion, garlic. Saute for 5-7 mins.

Add tomatoes, tomato sause (or tomato paste), vegetable broth, and water. Boil for 5 mins.

Add lentils adn cook over medium heat for about 20 mins.

Taste the lentils after 20 mins and decide if they’re cooked. If you wish them to be softer, cook for a few mins. more.

Season with sea salt and pepper.

Fill small containers and freeze for your future lunches, and dinners, and snacks.

Makes 15 one-cup servings.

There's only Do and Not Do.

To Your Daily Health!

VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Founder, CelebrateLifeNutrition.com
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.

Week One. Food for Your Radiant Skin and Successful Weight Loss.

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Week One is dedicated to taking into consideration of a Diet that would boost your skin’s vitality and youthful looks.

We’ll focus on the following ingredients in Week One to Your Gorgeous and Radiant Skin:

1. Water
2. Fruits and Vegetables
3. Whole Grains
4. Proteins
5. Fats/Omega 3 (DHA) Fatty Acids

We’ll mention Why they are important to your skin’s health. Plus, we’ll give you Examples of these excellent foods to include into your daily diet.

The countdown to your Radiant Skin starts Here and Now.

You are what you eat. For your skin to be healthy, you need to include fruits and vegetables, protein, whole grains, and good fats in your daily diet.

Water

Why Water in your daily diet?

Drinking water moisturizes your skin from the inside out. It clears up your skin from toxins and bodily by-products (drink at least one full glass of water in the morning to get rid of the night’s toxins.)

Water is the most vital element for cellular integrity. Nothing will improve the appearance of your skin better than drinking enough water!

Carry water with you. Drink before you get thirsty (if you feel thirst, your body is already dehydrated.)

To your beautiful and healthy skin!

Fruits and Vegetables

Why do you need fresh Fruits and Vegetables? Here are just some basic, however, powerful pro’s for fruits and veggies.

1. Fruits and vegetables are sources of powerful micronutrients. These micronutrients have antioxidants = fight free radicals that damage and/or destroy cells in our bodies.

2. Some of the richest in the above nutrients fruits and veggies:

garlic
broccoli
tomatoes
carrots
legumes
sweet potatoes
blueberries
citrus fruits
acai berries
pomegranite seeds
red grapes (resveratrol compound)
flax seeds
green leafy vegetables

3. Fresh fruits and vegetables are loaded with water that keeps skin hydrated.

You can’t go wrong with at least 3 servings of fruits and five servings of vegetables in your daily diet! The more the merrier. If you can eat them raw, rather than processing (cooking) – more power to you. Here are some helpful tips to get you oriented in what a daily serving is about.

1 Fruit/Veggie serving = 1 whole medium fruit
1 Fruit/Veggie serving = 1 cup of berries
1 Fruit/Veggie serving = 1/2 cup of cut fruit
1 Fruit/Veggie serving = 1/2 cup of cut-up vegetables
1 Fruit/Veggie serving = 1 cup of leafy greens

Whole Grains

Why Whole Grains in your daily diet?

Because they contain nutrients that help the body produce glycosaminoglycans that participate in building firming collagen and elastin fibers in your skin.

Have at least 4 to 7 servings of Whole Grains in your daily diet.

1 Whole Grains serving = 1 slice of bread (with at least 4 grams of Fiber per serving)
1 Whole Grains serving = 1/2 cup of cereal or grains (use Heritage grains for best results)

Heritage Grains Examples:

quinoa
amaranth
hemp seed nuts
teff
buckwheat
sesame seeds
chia
brown rice

Protein

Why Protein in your daily diet?

Because protein-rich foods are crucial in production of collagen and elastin. For example, eggs contain lecithin, that helps strengthen cell membranes, making them better able to withstand environmental impact on your skin.

If you are a fish-eater, make sure you populate your plate with cold water fish, rather than the farm-grown fish and/or fish harvested in warm waters. Such fish harbors heavy metals and pesticides in their flesh (yes, we dump a lot of garbage into our oceans.)

1 Protein serving = 1 egg
1 Protein serving = 3 oz of fish or meat
1 Protein serving = 1/2 cup of tofu
1 Protein serving = 1/2 cup of beans

Fats

Why Fats in your daily diet?

Because fats help to keep skin soft and supple.

What Fats are good for you? Unsaturated fats like the ones found in olive and flaxseed oils and nuts (walnuts, pistachios, almonds).

Omega-3 Fats (DHA) that have been proved to be beneficial for your heart arteries (yes, much lesser chance for heart attacks and heart diseases), brain (yes, think good memory and active life for many years), younger skin (yes, Omega 3 fatty acids keep skin cells moist and strong, which produces a younger looking skin.)

Omega 3 fatty acids are also helpful:

• help reduce acne
• reduce skin inflammation
• make skin soft and supple
• reduce dry and scaly skin

1 Fats serving = 1 teaspoon of oil
1 Fats serving = 6 nuts
1 Fats serving = 1 Tablespoon of ground flaxseed

Summary

Have Fun in Week One to enjoy:

1. Water
2. Fruits and Vegetables
3. Whole Grains (great if you stick with Heritage grains)
4. Protein like cold water fish and beans
5. Fats like unsaturated flaxseed oil (or flaxseed powder) and nuts

This food will nourish your whole body, providing great nutrition to your Skin. Plus, such a balanced diet will surely contribute to your weight loss!

There's only Do or Not Do!

Disclosure: If and when my references fall onto mentioning any Product and/or Brand in this and further blog entries, they come from my personal recommendation and experience. I do not receive any products from any mentioned companies and/or brands for promotion and/or giveaway.

VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Founder, CelebrateLifeNutrition.com
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.

Motivate Yourself to Look Great with Your Newly Revealed Skin Complexion

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There are no miracles in weight loss – regular exercise and healthy eating would definitely take you there. There are no miracles in fresh mouth breath – daily brushing does its job in a wonder-full way.

And guess what. There are no miracles in gorgeous skin complexion – physical activity, yummy, phytonutrients-rich foods, and some minimal facial exercises would contribute to your gorgeous skin.

All of the above take time and work. Daily work. However, you do not have or need to invest hours and millions of dollars to look beautiful, healthy, and confident.

What it really takes to get the results is your dedication and taking pleasure in the process of getting those results. We all need and want to enjoy life on the daily basis, not once in a blue moon. So, we build our daily routines around our personal needs and wants.

If Gorgeous Skin Complexion is on your calendar, I’d like to invite you to this 4-weeks-staying-and-doing-things-together that are beneficial to our skin.

Radiant skin does not happen over a couple of days of rigorous routine. To deliver smooth and healthy-looking skin, you’ll need approximately 4 weeks. That’s how long it takes for your skin cells to completely turn over.

As your nourish your body (with exercise and foods) and take care of your facial skin, as your new cells form, your face is guaranteed to look fresher and healthier by the month’s end.

I would love to support you with facts about foods, facial exercises, some great products that would transform you into a more confident woman.

Disclosure: If and when my references fall onto mentioning any Product and/or Brand in this and further blog entries, they come from my personal recommendation and experience. I do not receive any products from any mentioned companies and/or brands for promotion and/or giveaway.


VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Founder, CelebrateLifeNutrition.com
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.