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Easy White Chicken Chili (Slow Cooker or Instant Pot) – The Real Food Dietitians

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Niacinamide. If it sounds familiar, that’s probably because it’s been buzzy in the skin care world forever. A form of Vitamin B3, niacinamide is a nutrient that is required by the body to maintain healthy cells and helps turn the foods you eat into energy. But beyond its effects on your body from the inside, niacinamide has major benefits for your skin too. Read on to learn more about the ways this vitamin can help your skin care and whether it’s right for you. 

What Is Niacinamide?

In the context of skin care, niacinamide is a topical version of Vitamin B3. Used as an active ingredient in many products, this water-soluble vitamin has a number of functions: It helps lock in hydration, minimizes large pores, improves the look of uneven skin tone, softens the appearance of fine lines, brightens skin, regulates oil production, strengthens a weak barrier and boosts cell-building proteins in the skin. In other words, it’s the multitasking jack-of-all-trades of the skin care world. 

Thanks to the wide variety of benefits it offers your skin, niacinamide is a perfect complement to just about any skin care routine. Besides the extensive list mentioned above, it is also helpful in boosting collagen production, plus the gentle anti-inflammatory nature of the niacinamide can potentially decrease the risk of irritation from other active ingredients you may be using, including conventional retinol and AHAs like glycolic acid. 

What Does It Do For Your Skin? 

Some ingredients are true skin care powerhouses and niacinamide is definitely on that list. Let’s explore it in more detail and see how adding this skin care superstar to your routine can help with your specific skin concerns. 

Boosts Hydration 

Niacinamide helps renew and restore skin’s surface against moisture loss and dehydration. 

When key fatty acids in the skin’s barrier gradually deplete, skin is left vulnerable to all sorts of problems, from dryness and flakiness to extra sensitivity. Niacinamide does an effective job of balancing the skin’s natural lipids to ensure this doesn’t happen.

Applying niacinamide has been shown to boost the hydrating ability of other moisturizing ingredients like hyaluronic acid, so the skin’s surface can better resist the moisture loss that leads to dryness and flaky texture. While it locks in moisture, it can simultaneously help keep pollutants out, making the skin both more hydrated and less sensitive. 

Supports The Skin Moisture Barrier

Niacinamide helps bolster the skin barrier by increasing the amount of key lipids, called ceramides, in the skin’s outer layer. Ceramides improve moisture retention to help keep skin cells hydrated and plump, and better barrier function means less irritation from outside factors. This is why people with dry skin may benefit from regular topical application of niacinamide. Research shows that niacinamide may help the skin form a lipid barrier which can aid in moisture retention. 

Evens Out And Brightens The Look Of Skin Tone

Board certified dermatologist Dr. Anar Mikailov says: “Niacinamide brightens your skin by inhibiting melanosome transfer. In some studies, it’s been shown to be only slightly less effective at skin brightening when compared to hydroquinone …. Niacinamide is much less irritating and more tolerable to most skin types as well.”

Excess melanin (skin pigment) can show up on the skin’s surface (stemming from sun exposure, pregnancy and aging, among other things), creating unwanted dark spots. Not only does niacinamide help inhibit the appearance of new discolorations, it can also lighten the look of existing ones. And because it plays so well with different ingredients, it can be used with other discoloration-reducing products, including all forms of Vitamin C, licorice root, conventional retinol and bakuchiol.

Minimizes The Appearance Of Pores

Niacinamide may minimize the appearance of pores by helping keep your skin smooth and clear. It may also help regulate the amount of oil your glands produce, which can prevent breakouts and clogged pores. 

Refines The Appearance Of Texture And Fine Lines

Niacinamide also reduces the impact of environmental damage because of its ability to improve the skin’s barrier (its first line of defense). It also plays a role in helping skin to repair signs of past damage. Ignoring this type of daily damage can make skin appear older, dull and less radiant.

How To Incorporate Niacinamide Into Your Skin Care Routine

Niacinamide can be used twice daily on cleansed and moisturized skin. It can also be mixed with a serum and applied to the face and neck, because it pairs well with so many other ingredients. In many cases, niacinamide can actually amp up the benefits of other skin care ingredients, including antioxidants like Vitamin C, glycolic acids, conventional retinol or bakuchiol.

We created the new Bakuchiol + Niacinamide Collection with the versatility and benefits of niacinamide in mind. Featuring two products, the Bakuchiol + Niacinamide Moisturizer and the Radiant Protection SPF Fluid, this collection hydrates, minimizes pores and targets uneven texture to maintain luminous skin. To find out more about how to incorporate bakuchiol and niacinamide into your routine, visit your nearest Eminence Organics Spa Partner. 

Meal planning can feel like a grind but it doesn’t have to! Try these five tips or hacks from a registered dietitian to make meal planning easier!

I used to DREAD meal planning. And I’m a dietitian and food blogger! I’m supposed to love it.

But every Sunday would roll around and it would feel like such a grind to have to meal plan, again. Didn’t I just meal plan like yesterday?

It felt like I was always meal planning. And recreating the wheel. Coming up with new ideas each week. Searching the internet for delicious recipes.

It took more time than I wanted it to.

Then we had a baby! And I couldn’t find the time to cook, let alone meal prep. So we relied on a lot of prepared meal delivery and takeout for that first year and a half post-baby.

Until I had the bandwidth AND the tools to make this easier on myself.

I was inspired by a life coach for working mamas, Katelyn Denning. I did a group coaching program with when I was 8 months postpartum and trying to get back into work. She shared her meal planning system with us and at the time I didn’t have the bandwidth to try it but about eight months later I did!

And I found it much easier and more helpful than what I was doing before!

Full disclosure, I don’t always use this system. For example, this summer we have a CSA box and I don’t know what produce we’re going to get each week so we’ve been improving more lately and not having a set meal plan.

But that’s the key with meal planning – let it be flexible. Use it when it serves you and don’t use it when it doesn’t. It would make sense that different systems and strategies are going to work better for us in different seasons of life.

Try some of these tips to make meal planning easy!

Have themes for most nights of the week.

If you sit down to meal plan and have no structure or inspiration whatsoever, it’s going to feel like staring at a blank slate. And you’ll spend so much more time and energy starting from scratch.

But what if you had different culinary themes for different nights of the week? That would take a lot of guesswork out of the equation and simplify / narrow down your options. Here are some different ideas for nightly dinner themes:

Meatless Monday (vegetarian or vegan)
Taco Tuesday (or Mexican-inspired night)
Breakfast for dinner
Pasta night
Italian night 
Pizza Friday
Indian-Inspired
Stir-fry night
Seafood night

2. Try planning monthly instead of weekly.

Imagine having to sit down every single weekend and spend time figuring out a meal plan for the week ahead.

Now imagine having to sit down once a month to spend time figuring out a meal plan for the month.

Would you rather meal plan 4x/month or 1x/month?

I tried on the monthly meal plan as an experiment and realized I much preferred this method over weekly planning. I enjoyed only having to think about it once a month vs. having to think about it every weekend.

Here’s how I do it:

I print out a free monthly calendar for whichever month it is.
I start by penciling in any date nights / travel / solo parenting nights, etc.
Then I pencil in meals based on themes like Mexican-inspired / Taco Tuesday, Seafood night, Pizza Friday.
Sunday’s are my day to try a new recipe that might take more time so I page through my cookbooks to find ones I want to try.
I pencil in leftover nights – Monday’s, Wednesday’s, and Friday or Saturday. Yes, we rely on leftovers ~3x/week!
I reference my running recipe document to pencil in the rest of the month (see tip #3).
I try to include at least one night a week that’s just protein + frozen starch + veg (ie very minimal prep / cooking involved)
I think about variety – if there’s still some nights to pencil in, I’ll see what’s missing from that week – seafood? pasta? chicken?

3. Keep a running document of easy, 30 minute or less, tried-and-true recipes.

I keep a Google document where I can add recipes we tried that we enjoyed that are 30 minutes or less to make (or if they’re longer I’ll make a note of it). I can also access this document from the Google Docs app on my phone so it’s easy to add recipes in real time.

It’s so easy to forget what you tried that you (and hopefully the whole family!) liked so this document serves as a reference to keep out when you meal plan. Why recreate the wheel when you can repeat recipes that everyone loved?!

4. Be flexible.

I often get asked is there room for meal planning with intuitive eating?

The answer is YES!

When you’re an intuitive eater, food takes up some mental space but not a lot or all of it.

The key to meal planning while eating intuitively is FLEXIBILITY.

There was a time in my life when I was not flexible with my meal planning (before I found intuitive eating). Something would come up – someone would invite us out to dinner last minute, for example, and I would get so stressed out about wasting food and changing up the plan.

Today, I am crossing off things on our monthly meal plan / moving things around all. the time. Yeah it’s messy. But it’s real life. And I don’t stress out about it anymore.

Especially now that we have a toddler at home, we have to be flexible. There have been many nights when one of us is solo parenting, Luca is requiring all our attention, and we don’t have the time or bandwidth to cook.

Giving ourselves that permission to pivot and change is everything. You deserve that same permission!

Look at your meal plan as a tool, not a hard and fast rule.

Notice if you’re projecting some perfectionism onto the meal plan, get curious about why that is, and see if you can give yourself permission to loosen the reigns a little.

5. Keep your meal plan visible for the whole family to see.

Ok ya’ll, big pet peeve comin’ at you. It really irks me when my husband asks me every day what’s for dinner. And if I had older kids, it would probably equally irk me if they also asked me everyday what’s for dinner.

I don’t want to be the keeper of dinners! I’m sure you don’t either.

So make your meal plan (whether it’s weekly or monthly) accessible and visible for the whole family to see!

I tape ours up on the fridge so we can always see it when we’re in the kitchen.

Now let’s be real, even with this taped on your fridge, you know your family is still going to ask you, right (old habits die hard)? So then you have to set a boundary.

Make sure your family knows that you will no longer be communicating what’s for dinner – they are responsible for checking the meal plan on the fridge (or wherever you keep it).

The thing about boundaries though is that we often have to continue to reinforce them. So if someone forgets to check the meal plan, well then dinner is a surprise for them that night!

Speaking of the whole family, if it would make meal planning easier to have their involvement, by all means, ask for some support and help! Sometimes I’ll ask my husband for ideas if I’m feeling stuck or I’ll ask for any requests ahead of time before I sit down to plan.

Are these tips helpful? What would you add to this list? Please leave a comment below and let me know!

For more intuitive eating tips, check out my posts below!

6 Tips to Make Cooking Easier

6 Ways to Find More Enjoyment in Cooking

Am I Hungry? Signs of Hunger to Watch For

Am I Eating Enough? 8 Signs You’re Undereating

5 Tips to Cope with a Bad Body Image Day

Lentil Salad with Roasted Vegetables (Gluten Free) – The Real Food Dietitians

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You’ve seen them everywhere, but have you ever wondered whether tools like jade rollers and gua sha actually provide face lifting results that last? These two tools are popular with both professional beauty experts and at-home beauty trend followers alike, but the question is: What do these facial tools do, and do they even work? Read on to learn about these skin-enhancing tools, how to use them and the numerous benefits they provide — from facial massage and lifting to lymphatic drainage and skin plumping.

What Are Jade Rollers & Gua Sha Tools?

Jade rollers and gua sha are are tools that date back to seventh century China. They have been used for hundreds of years to help ease facial tension, reduce eye puffiness and improve lymphatic flow (aka moving stagnant waste fluids away from a tense or puffy area to be expelled from the body using massage and gentle pressure). These days, gua sha tools are commonly made of jade, as well as other high quality, pure and natural stones like rose quartz, green aventurine and amethyst, as well as other materials that are cooling and smooth against the skin like stainless steel and porcelain. The gua sha tool has been used in traditional Chinese medicine for hundreds of years for the aforementioned therapeutic benefits, as well as more recently for cosmetic benefits such as contouring and lifting the face and plumping the lips.

A jade roller is another face lifting device that dates back to ancient China. Made of jade like the name suggests (though they can be made from other stones as well), these tools are very accessible and easy to use. Simply move the natural face lift tool to the point on the face or neck you want to massage and roll it along the area. Several passes in one spot (under your eye toward your temple, for example) can help achieve the benefits. In comparison, gua sha requires more technique, so we’ve mapped out the steps below so you can learn which tool is best for you and how to get the most out of it.

Prepare Your Skin To Use A Gua Sha At Home

Before starting, prep the skin by applying a facial oil on the areas you want to massage, like your face and neck. Use a generous amount of oil, warming it up in your palms before pressing it into your skin. The Rosehip Triple C+E Firming Oil is a great choice for facial massage — it provides the “glide” you’ll need while also smoothing the appearance of fine lines and wrinkles with essential fatty acids that improve the look of the skin’s texture. One happy customer, Lali P., reviewed the oil online saying: “Rosehip Firming Oil is one of my favs! Packed with great vitamins, it smooths and repairs the skin, making it look glowing and healthy.”

Another luxurious option is our Facial Recovery Oil, which is suitable for all skin types. Often referred to as “liquid gold” by happy customers, this formula contains clary sage oil, olive oil and sage leaf extract, which improve the look of the skin while providing deep hydration. For a soft and bright complexion, the Camellia Glow Solid Face Oil with pink tourmaline gemstones is another highly moisturizing oil option. Marula oil and hemp seed oil hydrate the skin so that it appears smooth and supple. 

Tutorial: How To Use Your Gua Sha & Jade Roller

You can learn to use these tools in the comfort of your own home by performing a self-guided face massage.

For The Jawline

To release any facial tension along your jaw and cheek area, glide your jade roller or gua sha tool along the jawline and across the cheeks. The gua sha tool might look a little more tricky to use because of its shape, so simply use the wider part to glide up from the base of the jawline to the top of the cheekbone. Repeat roughly five times on the first spot and then do the same on the other side of the face. You’re likely to feel relaxed, so you’re welcome to continue applying pressure for as long as you’re comfortable. Getting blood flowing is the ultimate goal, so if it feels good, keep going!

For The Neck

Many people experience neck strain thanks to office jobs and from too much time staring down at handheld devices. To help ease that tension, hold the tool of choice at an angle on your neck and slowly move up from the bottom of your neck (by your collarbone) toward your jawline. To help lymphatic drainage, work the tool from the ear all the way down the neck to the collarbone. Repeat until you feel tension release. The purpose of these repeated movements is to stimulate blood flow and relieve tightness in your neck. 

For Puffy Eyes

To assist with puffiness around the eyes, gently glide the tool across the undereye area up to the temple until you reach the hairline. As with all of these techniques, repeat five to eight times, or until you feel relaxed. You can also cool the gua sha and jade roller in the freezer for a few minutes before you slide it over the area to further help reduce puffiness, swelling and inflammation.

For The Forehead

Now it’s time to move onto the forehead. For the gua sha tool, place the narrow end of the stone between the brow bone and the eyebrow and sweep from your eyebrows up until your hairline. Do the same for the jade roller repeatedly, gliding through from the corner of your eye to the temple to relieve the tension in the forehead. You can hold the tools still with some pressure on spots of tension before sweeping up to the hairline too.

For further instruction on all these techniques, watch our Lead Skin Care Trainer Natalie Pergar demonstrate a facial gua sha and jade rolling tutorial. .

Have you tried using these facial techniques and reaped the benefits? Let us know in the comments below or on social media! Or visit your nearest Eminence Organics Spa Partner and book an appointment for a gua sha facial! 

This article was first written in July 2021.

by Caitlin H,

Sep 11, 2023

Summer may be ending, but that doesn’t mean you have to stop using your grill! Cookouts might always make you think of burgers and brats, potato salad, brownies, and lemonade. As delicious as all those things can be, they’re far from the only barbecue options. In fact, you can add variety to your menu by grilling proteins like steak, chicken, pork, and fish — particularly when they star in some delicious, unique, and healthy recipes that everyone will rave about.

Why don’t you add a new recipe to your cookout grilling menu plan?
 

Steak

 

Serves: 4
Calories: ~400

Nothing says summer quite like watermelon. And thankfully, this delicious pink fruit is packed with antioxidants and nutrients — making it as good for you as it tastes! Watermelon and steak star in this dish, which leverages a simple spice mix and the perfect steak sear plus a fruity salad mix for a savory-meet-sweet dish perfect for enjoying at sunset out on the patio.

Get the recipe at Delish.

Serves: 4
Calories: ~450

Give your steak dish a serious kick with Tiger Bite Sauce, a spicy sauce made with Thai chilis, garlic, shallots, fish, and oyster sauce. You’ll serve it over a tasty steak that’s been soaking in a delicious Sichuan peppercorn marinade for the full flavor effect. It’s a combination you’re sure to come back to again and again.

Get the recipe at Bon Appétit.

 

Chicken

Serves: 4
Calories: 450

Chicken is a tasty, lower-calorie protein than steak — and it’s also a summer cookout staple. But topping it with a spicy avocado salsa? That’s taking things to a whole new level. Plus, it only takes 15 minutes of cooking time for this simple but scrumptious summer-friendly concoction that will have everyone’s mouths watering.

Get the recipe at Healthy Fitness Meals.

Serves: 4-6
Calories: 285

If you’re a lover of Thai flavors, then this is the chicken for you. It combines the juicy tenderness of perfectly grilled chicken with the spicy, creamy taste of Thai Peanut Sauce for an Asian-inspired meal that tastes like it came straight from a restaurant.

Get the recipe at Joyful Healthy Eats.

 

Pork

Serves: 2-4
Calories: 310

Keep things simple with these moist and tender grilled pork chops. All you have to do is marinade them ahead of time in a simple but exquisite mix of Worcestershire sauce, lemon juice, garlic, and brown sugar. When you’re ready, preheat the grill and char these to juicy perfection.

Get the recipe at Fit Foodie Finds

Serves: 6
Calories: 550

No cookout list is complete without skewers — and these juicy morsels take the cake. Pork skewers are a popular street food in Thailand — for obvious reasons when you give them a try. Prepare these in advance and roast them up at this year’s neighborhood barbecue. Chances are, the steaks and burgers will get cold while everyone lines up for these instead.

Get the recipe at Serious Eats.

 

Fish

Serves: 4
Calories: 630

Lemon-garlic butter-soaked mahi mahi is a step above on its own. But top it with some pineapple salsa, and your tastebuds are really going to sing. Bring the Hawaiian flavors that embody summer to your next barbecue. Your guests will thank you!

Get the recipe at Recipe Girl.

Serves: 6
Calories: 360

If you’re looking for something simple but still packed with flavor, then this grilled salmon recipe is just the thing. Brown sugar, soy sauce, lemon zest, Dijon mustard, and an array of spices mix together for a moist pre-grilling marinade that brings out the natural acidity and taste of the salmon. Grill it up for 5-6 minutes for juicy (and healthy!) fish perfection.

Get the recipe at Dinner at the Zoo.

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

Crockpot BBQ Beef (Healthy and Whole30) – The Real Food Dietitians

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U.S. News & World Report Names Diet-to-Go #1 for Best Vegetarian Meal Delivery Service Overall

by Caitlin H,

Aug 21, 2023

Being a vegetarian can definitely mean eating healthier. In fact, studies show that vegetarians tend to eat less saturated fat and cholesterol and enjoy more nutrients, like dietary fiber, potassium, magnesium, folic acid, and vitamins C and E.

But trying to lose weight as a vegetarian can also be challenging, especially if you’re unsure where to begin.

That’s where we come in. Diet-to-Go’s No. 1 rated Vegetarian Meal Plan has been helping people lose weight for over 30 years. Our dietitian-approved menu delivers restaurant-quality flavors and balanced potions of delicious, chef-crafted meals. And the best part? You just heat and eat.

Ready to learn more?

U.S. News & World Report Names Diet-to-Go #1 for Best Weight Loss Prepared Meals

by Caitlin H,

Aug 7, 2023

Diet-to-Go has been crafting balanced, nutritious, tasty meals that help people eat healthy and lose weight since 1991.

Along the way, we’ve adapted our menus to align with sound scientific research and healthy eating trends that purport actual results that ultimately lead to a long-lasting lifestyle change for our tens of thousands of customers across the U.S.

Want to learn more about healthy eating?

A Deep Dive into Intuitive Eating

by Caitlin H,

Jul 24, 2023

Remember when you were a small child, and you ate when you were hungry and stopped when you were full? Even if you faced challenges surrounding eating, such as temptations from sweets or rules about finishing everything on your plate, there truly was a time when your body told you what it wanted to eat and how much — and you listened.

That’s the core message of intuitive eating, a method that dates back to 1995 but has recently gained momentum in mainstream healthy living culture.

U.S. News & World Report Names Diet-to-Go #1 for Best Mediterranean Prepared Meals

by Caitlin H,

Jul 10, 2023

Here at Diet-to-Go, our team of nutritionists and chefs work tirelessly to ensure Mediterranean plan meals adhere to this diet’s cultural and nutritional guidelines. That means delivering high-quality, tasty meals packed with healthy fats, whole grains, and fruits and vegetables.

It’s hard work, but it pays off. Diet-to-Go is thrilled to announce that U.S. News & World Report named us No. 1 for Prepared Meals on its 2023 “Best Mediterranean Diet Meal Delivery Services.”

Alternative Ways to Track Weight Loss

by Caitlin H,

Jun 26, 2023

When you embark on a weight loss journey, you may find yourself focusing solely on one thing: the scale.

It’s easy to get hung up on that number and feel frustrated when it doesn’t budge, no matter how hard you try. While the pounds do play a part, they don’t tell the complete story, not by a long shot.

Let’s explore why scales don’t give the full picture and additional ways to track your progress for a more comprehensive understanding of just how far you’ve come.

Do You Really Need 10,000 Steps a Day?

by Caitlin H,

Jun 19, 2023

When you think about how many steps you need to take in a day to be healthy, what’s the number that immediately comes to mind? There’s a solid chance it’s 10,000.

That’s because 10,000 steps a day has become the fitness industry baseline for living a healthy lifestyle. After all, it’s the default setting for most pedometers and fitness trackers, and a simple internet search will yield thousands of articles on the topic.

But is that number, which generally equates to about 5 miles daily, really based on science?

Do You Struggle With Self-Confidence?

by Caitlin H,

Jun 12, 2023

Confidence is a powerful, sometimes obscure, sense of self-assurance that leads to believing in yourself, your judgments, your abilities, and your identity.

The more confident you are, the more quickly you’ll be able to tackle life’s challenges, achieve your goals and find positivity in your day-to-day life.

Thankfully, there are practical ways to boost your self-esteem and improve your overall confidence, which can go a heck of a long way toward improving your personal and professional life.

7 Reasons to Book a Wellness Retreat

by Caitlin H,

Jun 5, 2023

Imagine waking up feeling energized and fresh in a clean, luxurious hotel room before heading to a short yoga session with a stunning backdrop of distant mountains or a beautiful blue ocean and sandy beach. Then, consider how great it would feel to enjoy a nutritious, balanced meal and spend the rest of your day getting a massage or spa treatment, exercising with a trained fitness instructor, or working with therapists to learn how to incorporate mindfulness into your daily routine.

Those are just a few of the extraordinary things you can expect when you take a wellness vacation, which are getaways designed to help you focus on your overall well-being.

Turn Your Daily Stroll Into a Walking Meditation

by Caitlin H,

May 29, 2023

One of the most accessible and perhaps enjoyable fitness activities to make a part of your daily routine is walking. That’s especially true during the late spring and summer months when the fresh air, sunshine, and beautiful scenery can elevate it to the next level.

And while those things may improve your fitness and well-being in and of themselves, what if there were a way to make them even more beneficial?

Enter…meditation.

12 Healthy Snacks Everyone Should Have On Hand

by Caitlin H,

May 22, 2023

Do you often find yourself eyeing the snack machine in the office or scanning the pantry at home between meals?

Constantly feeling hungry can be a recipe for disaster when it comes to weight loss, especially if you’re snacking on unhealthy foods like chips or candy bars all day.  Stocking your pantry or office desk with healthy snacks packed with filling nutrients like fiber and protein is essential.

We have 12 suggestions for filling, healthy, simple snacks that can break the hangry cycle and keep you satisfied and energized all day.

10 Tips to Break a Bad Habit for Good

by Caitlin H,

May 15, 2023

Many of us structure our lives around habits, such as getting up at 7 a.m., drinking a cup of morning coffee, or eating dinner at 6 p.m. These regular practices may be a critical part of ensuring your everyday life is consistent and manageable, and that’s a good thing.

But some habits—such as smoking, overeating, drinking, consuming too much caffeine, or scanning social media right before bed—can negatively impact your overall health and well-being.

There’s a good chance you can quickly identify your own bad habit (or habits). There’s an even better chance you are well aware of their harmful effects. So how do you go about breaking those bad habits? 

7 Brain Exercise Activities to Keep Your Mind Sharp

by Caitlin H,

May 8, 2023

Creating a healthy lifestyle is about many things. It’s about a consistent diet with balanced nutrition. It’s about staying active and exercising. It’s about ensuring your mental well-being. And it’s about keeping your brain active and engaged.

Need a little help keeping that mind sharp, engaged, and present in the moment?  Read on!

10 Signs Your Diet is a Dud

by Caitlin H,

May 1, 2023

If you’re like many of our customers, there’s a solid chance you have tried some weight loss plans in the past—and didn’t see the long-term results you desired.

Here’s the thing: The people who find lasting success do so by making it a lifestyle. That doesn’t mean you shouldn’t try a diet. But it means you need to find a diet that works for you and allows you to incorporate healthy eating into your everyday life.

But how can you tell if that “diet” can become a lifestyle?

Delicious Recipes For Our Favorite Spring Fruits

by Caitlin H,

Apr 24, 2023

Spring is the most colorful time of year, and that’s especially true when it comes to spring fruits!

While you can find these fruits year-round in supermarkets, using seasonal produce tends to elicit the best-tasting results. You can also visit farmers’ markets to support local growers and get the freshest stuff available.

We love springtime and the colorful fruits that come with it. Now is the perfect time to try a new light, healthy snack or dessert that everyone will love!

Financial Analyst Loses 10 Pounds in One Month with Diet-to-Go

by Caitlin H,

Apr 17, 2023

Hailey’s 32nd birthday weekend in February was filled with the kinds of things most people like to do on their birthdays — dinner and drink outings, celebrations with friends, and enjoying time with her fiancé.

But after that weekend, Hailey stepped onto the scale and quickly realized she had gained 5 pounds over those few days alone.

Find out how Diet-to-Go helped Hailey lose 10 pounds in 30 days!

10 Fun Fitness Ideas to Make Exercise Enjoyable

by Caitlin H,

Apr 10, 2023

Exercising can sometimes feel intimidating, especially when you go to a gym and see what looks like elite athletes pumping weights or pounding out mile after mile on the treadmill.

It’s okay. We get it. And you are certainly not alone. Thankfully, exercising can take place anywhere, anytime, and in all sorts of fun formats.

The Benefits of Staying Hydrated and How Much Water to Drink

by Caitlin H,

Apr 3, 2023

Water is an essential part of a healthy, well-rounded diet. In fact, studies show that hydrating often may slow the aging process and help you live longer. In addition to adding years to your life, there are also a host of other benefits of drinking water and staying well-hydrated.

So, how much water should you drink each day? 

Here’s the thing, it’s not a one-size-fits-all model. But, we can help you figure out what amount is right for you!

5 Weight Loss Tips That Fit Into Your Hectic Schedule

by Caitlin H,

Mar 27, 2023

Remember when it was just before the new year, and you were highly motivated to lose weight and get healthy?

Between balancing things like work, kids, social events, and everything in between, our hectic schedules often mean there’s not much time left for self-care or healthy habits, and that resolution might have fallen to the wayside.

But here’s the thing: Taking care of yourself ensures everything, and everyone else will get the best, most productive version of yourself.

How do you make taking care of yourself a priority again though?

7 Scientific Reasons You Should Try Meatless Monday

by Caitlin H,

Mar 20, 2023

Burgers, steak, lamb chops — red meat is a staple of the American diet.

While it may be unreasonable to cut it out of your diet completely, going vegetarian at least one day a week can go a long way toward improving your health. That’s why we outlined seven scientific reasons why you should try Meatless Monday and reap all the benefits of reducing your meat consumption.

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by Caitlin H,

Mar 13, 2023

Prediabetes means your blood sugar levels are higher than normal, but not high enough to be diagnosed as diabetes. It could be considered a blessing in disguise. Knowing that you have it allows you to make new, healthier choices to reverse the condition and hopefully help you avoid developing Type 2 Diabetes.

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Conventional retinol has long been a mainstay of skin care, finding its place in topical formulas that target the visible signs of aging. Unfortunately for some, the benefits of conventional retinol come with plenty of uncomfortable side effects. If you’re interested in finding out more about conventional retinol, but looking to avoid the side effects, you’ve come to the right place. Read on for our guide to conventional retinol in skin care and how to incorporate natural alternatives into your routine.

What Is Retinol?

Conventional retinol is a synthetic derivative of Vitamin A, an antioxidant that is essential for healthy eyes and skin. Because the body cannot produce this vitamin on its own, it needs to be supplied by diet and/or applied topically to the skin. It is often added to skin care products because of its ability to promote skin cell turnover, build collagen, fight free radicals and target fine lines and wrinkles.

How Does Retinol Work?

In order for the skin to benefit from retinol, enzymes in the body must convert it to retinoic acid (also known as tretinoin), the active form of Vitamin A. Retinoic acid works on a cellular level to optimize several functions that improve skin’s health and vitality. Among these functions:

Speeds Up Skin Cell Turnover

Efficient cell turnover is necessary for skin growth and repair. When you are a child, your skin cells naturally turn over every two weeks. However, as early as your twenties, the turnover process starts to slow to every 28-35 days. By fifty, it takes as long as 45-90 days for dead skin to fully shed from your skin’s surface. As a result, skin becomes drier, thinner and more pigmented. Conventional retinol prompts surface cells to turn over more quickly, enabling your skin to grow healthy cells and shed dead layers more efficiently.

Stimulates Collagen And Elastin Production

Over time, your skin’s stores of collagen and elastin — proteins that provide necessary support and elasticity to the skin — begin to deplete. Suddenly, skin starts looking less dense, plump and smooth. As the production of collagen and elastin declines, the skin begins to loosen and sag, and fine lines and wrinkles set in. Retinoic acid not only stimulates the production of new collagen and elastin, it also prevents their breakdown, helping your skin stay elastic (aka, able to bounce back).

Neutralizes Free Radicals 

Ninety percent of skin aging is caused by environmental factors like pollution, blue light and UV rays. These stressors expose skin to free radicals — highly reactive molecules that cause oxidative stress and damage healthy skin cells. Unchecked, this can degrade the skin’s structural integrity and lead to premature aging. Conventional retinol’s antioxidant properties neutralize free radicals and reduce their reactivity, thereby improving your skin’s resilience. 

Retinol Benefits And Side Effects

Through these actions, conventional retinol provides the following benefits:

Removes dead skin cells
Clears congestion
Tightens pores
Smooths uneven skin texture
Minimizes the look of fine lines and wrinkles
​Keeps skin firm and plump
​Fades the appearance of dark spots

However, regular use of conventional retinol can cause the following side effects:

Dryness
Peeling 
Redness
Itching
Irritation
UV sensitivity

Most dermatologists advise that you skip conventional retinol if you suffer from rosacea, eczema, psoriasis and other inflammatory skin conditions. It’s also a no-go for sensitive skin and super dry complexions.  

A Retinol Alternative

You can reap the benefits of conventional retinol (and skip its side effects) by opting for a natural, botanical-based alternative like bakuchiol. Bakuchiol is an extract derived from the leaves and seeds of the babchi plant. It has been used in Indian Ayurvedic and Chinese medicines for hundreds of years, but has only recently been introduced to the modern skin care landscape.

A plant-based powerhouse, bakuchiol offers many of the same results as conventional retinol without the harsh side effects or concerns. It can reduce the appearance of fine lines and wrinkles, help restore firmness, refine skin texture and even out the look of skin tone in a gentle yet effective way. 

Benefits of Bakuchiol

Doesn’t Irritate

Peeling, redness and sensitivity are often associated with a topical retinoid. Bakuchiol is well tolerated by most skin types, including sensitive, and can be used day and night (conventional retinol should only come out after dark) because it doesn’t cause sun sensitivity, which is a major bonus.

Smooths The Look Of Fine Lines And Wrinkles

Clinical studies have demonstrated bakuchiol’s potential in minimizing the appearance of fine lines and wrinkles. Its ability to enhance cell turnover results in smoother and more even-looking skin by boosting elasticity and firmness. Incorporating bakuchiol into your skin care routine can help you achieve a youthful-looking and rejuvenated complexion. 

Improves Firmness And Elasticity

As skin ages, it’s common for elasticity and firmness to decrease. This loss of elasticity can be caused by a reduced production of natural oils, pollution, oxidative stress from sun exposure and gravity. Studies have shown that, much like conventional retinol, bakuchiol can improve firmness and elasticity in the skin. Bakuchiol slows the breakdown of collagen and increases elasticity, giving you skin that looks firmer, plumper and tighter.

Evens Out Skin Tone 

Uneven skin tone can show up in a number of ways. Hyperpigmentation that shows up as blotchiness, dark spots or uneven texture can be caused by sun damage, melasma and acne scarring. Conventional retinol is often suggested as a way to fade the appearance of dark spots — though it can be a slow process and irritating to the skin. Bakuchiol can be a safer alternative to conventional retinol for people looking to even out their skin tone. It will help encourage cell turnover without causing irritation.

Suitable For All Skin Types

As mentioned, bakuchiol is generally well tolerated by all skin types. Whether you have oily, dry, sensitive skin or some combination, this is an ingredient that will almost certainly work for you. Like with all new ingredients, it makes sense to start out slow and see how your skin reacts, but it’s safe to say that chances are, your skin will love it and you will love the results!

How To Add Natural Retinol To Your Skin Care Routine

If you’re liking the sound of this plant-based retinol alternative, our new Bakuchiol + Niacinamide Collection might be exactly what your skin needs. We have created two new products that lean into the benefits of bakuchiol as well as another major skin care multitasker, niacinamide. A form of Vitamin B3, niacinamide helps lock in hydration, minimizes large pores, improves the look of uneven skin tone, softens the appearance of fine lines and visibly brightens the skin. Like we said, a major multitasker. 

The new collection includes two products, a moisturizer and an SPF fluid that introduce a combination of ingredients designed to hydrate, replenish and protect your skin, while revealing a soft, smooth complexion. 

Our Bakuchiol + Niacinamide Moisturizer will help restore your skin’s natural hydration and minimize the look of fine lines and wrinkles. This gel cream moisturizer is formulated with the combination of retinol alternative bakuchiol and niacinamide, plus hydrating panthenol. This trio helps to smooth wrinkles while visibly firming skin and minimizing the look of large pores and uneven texture with no visible irritation.

For daytime, we recommend adding the Radiant Protection SPF Fluid, an all mineral SPF that helps protect skin from the harsh effects of the sun while smoothing the look of fine lines and wrinkles. With a hydrating, nourishing feel and dewy finish, this SPF keeps skin looking ageless while offering broad spectrum SPF 30 protection for combination to dry skin.

Natural Retinol Alternative

Another way to enjoy the benefits of conventional retinol (and skip the side effects) is with products that contain our proprietary Natural Retinol Alternative. This formulation is derived from chicory root and tara tree extract, two natural compounds that help create a complex that mimics the effect of conventional retinol by appearing to lift and tighten the skin. If you’re looking to add another retinol-like ingredient to your skin care routine, our Natural Retinol Alternative improves skin firmness and elasticity while minimizing the visible signs of aging.

One of our favorite products with Natural Retinol Alternative, the Monoi Age Corrective Exfoliating Cleanser, is infused with exotic monoi and finely ground olive seeds. This refining cleanser rejuvenates skin for lifted appearance. It also removes impurities and surface debris to encourage the appearance of smooth-looking skin.

You can also add a retinol-free treatment step to your skin care routine by using the Bamboo Firming Fluid. This silky concentrate, formulated with our Natural Retinol Alternative, smooths the look of fine lines and wrinkles and tightens the skin. Bamboo and coconut are additional ingredients that tone and condition for a complexion that appears firm and ageless.

Eminence Organics customer and fan, Judy, says in her five-star review: “I’m absolutely in love with this product. The formula is incredibly lightweight and absorbs quickly, leaving my skin feeling soft, supple and well-hydrated. I have noticed a significant improvement in the firmness and texture of my skin, especially around my eye area. Fine lines and wrinkles have become less noticeable, and my complexion looks brighter and more radiant.”

For best results, apply the Bamboo Firming Fluid after your favorite toner and before moisturizing your skin. Like all Eminence Organic Skin Care products, a little goes a long way! A thin layer is plenty to keep your skin soft, smooth and wrinkle-free.

Do you use conventional retinol in your skin care routine? Would you switch to natural and organic alternatives? Visit your nearest Eminence Organics spa to find out which products are right for you.