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It’s no news to me, an esthetician of 30+ years, that people neglect their necks when it comes to skincare. In fact, I often make sure my friends, family, and clients are applying their products correctly by asking them to demonstrate how they apply their sunscreen. More times than not, I’ll watch them apply it to their face and then apply whatever is leftover on their fingertips to their neck– which is far from a generous application. What I want to emphasize is that our necks are an extension of our faces, as well as one of the first areas to show visible signs of aging. Taking the proper steps to care for our necks day in and day out is incredibly important, don’t get me wrong. But it’s important to note that skincare alone has limitations. As we age, our bodies and muscles naturally undergo changes that may require alternative solutions.

So, What Do You Need To Know About The Neck?

Located immediately below the skin in our necks is the platysma muscle. This muscle serves very little purpose in humans except to protect the deeper neck structures. With age, this neck muscle begins to loosen and descend, causing the telltale signs of aging, or sagging vertical neck bands (also known as the “turkey gobbler” – a lovely phrase LOL!). While this is completely normal, it is something that I personally have undergone a variety of treatments for. As some proved more effective than others, I’m here to provide insight to those of you out there seeking professional procedures (surgical and non-surgical) to tighten the neck.

Let me introduce you to my personal board-certified facial plastic surgeon Dr. Sam Lam to discuss what modern-day medicine can do for anyone struggling with visible signs of aging around the neck. Let’s dive in!

Non-Surgical Options To Tighten The Neck

Botox for Platysmal Bands

Botox treatments are a minimally invasive and effective treatment for fine lines and wrinkles. By injecting botox into the edges of the platysmal vertical neck bands every three to four months, the muscles will begin to soften and become less visible. “Botox injections can help with early neck aging, minimize visibility of the vertical neck bands, and delay the need for a face and neck lift,” says Dr. Lam. “However, in moderate to advanced neck sagging, only a facelift will help ameliorate these bands, as Botox will prove ineffective to manage this more pronounced sagging.”

Read more about how Botox can improve your appearance (and quality of life!).

Radiofrequency Microneedle

Radiofrequency microneedling is a form of controlled skin injury that stimulates the growth of healthy new skin by using a fine needle to create micro-wounds in the skin. What separates this procedure from regular microneedling is the needle’s ability to release radiofrequency into the skin, causing additional damage and resulting in thicker, smoother skin. “For non-surgical therapies, I believe that radiofrequency microneedle can help with improving skin tone and crepiness,” says Dr. Lam.

This form of microneedling is also a common professional treatment for acne scars— but is it worth it?

Mesobotox

Mesobotox is a cosmetic procedure that uses a microneedle to inject small amounts of diluted botox throughout the face, generally in the T-zone. This treats the skin quality, like pores, texture, tone, wrinkles, and horizontal lines. “Unfortunately, most people in the United States still do not appreciate Mesobotox even though it is the most potent method of skin rejuvenation out there, is safe in all skin types, with no long-term risks, with profound long-term results, and with little downtime,” says Dr. Lam, adding that he prefers it to radiofrequency microneedle, as it achieves similar ends with less subcutaneous scarring.

Kybella

Kybella is a non-surgical injectable technique that targets fat beneath the chin. According to Dr. Lam, any kind of subcutaneous neck fat reduction is a mistake. “The problem with fullness in the neck actually does not reside in the subcutaneous plane (immediately under the overlying skin) but in the plane that is deep to the platysma muscle,” says Dr. Lam, adding that the procedure risks complications such as premature aging. This procedure exposes the underlying platysma muscle without providing any major improvement.

Other Minimally Invasive Procedures

While there are other non-surgical therapies like Ulthera, Thermage, and many more, Dr.Lam advises against these, saying they “do not provide much neck rejuvenation and can lead to unpredictable subcutaneous scarring.” While popular in the past, he says minimally invasive procedures like threadlifts can cause more harm than good.

As for laser treatments, it’s important to tread carefully. Lasers, especially any kind of ablative laser (where the skin is burned off), have a high risk of scarring due to the neck’s lack of sufficient oil glands.

Read about my experience with Vbeam laser treatment for Poikiloderma here.

Surgical Options To Tighten The Neck

Liposuction

Liposuction is a cosmetic surgery that aims to remove undesired fat from the body (and neck, too!) and is one of the most popular plastic surgeries in the world. However, Dr. Lam believes any use of liposuction to be just as problematic as Kybella.

Neck Lift and Face Lift

Neck and facelifts are specifically designed to address sagging– and they’ve come a long way. According to Dr. Lam, neck lifts are the preferable surgical option, and can be performed in isolation or combined with a facelift. Wondering if you’re a good candidate for this procedure? Dr. Lam says that those approaching or exceeding 40 years or dealing with sagging along the jawline would benefit, so long as there is no excessive neck fullness. “The way that I can easily tell if someone needs a deep neck lift is to simply pull back on the neck tissues with my fingers and if there is still fullness, then a deep neck lift combined with a facelift is the way to go,” says Dr. Lam. “However, if the sag is completely taken care of then a standard deep-plane facelift is sufficient.”

For more on this complicated procedure, see Dr. Lam’s detailed 5-part video series.

Topical Options To Tighten The Neck

While sagging is a natural (and normal!) part of aging, there are things we can do to delay it. My best advice for those looking to postpone the onset of sagging is to use sunscreen and active skincare ingredients that encourage elasticity. A daily application of SPF to your neck and face is the best way to protect your skin from the #1 cause of premature aging: the sun. I also love to use Triple Berry Smoothing Scrub at least twice a week on my neck, as physical exfoliation is really important for making it look smoother. 

Procedures I’ve Done To Tighten My Own Neck

The first time I considered getting work done on my neck was after hearing about one of my client’s experiences with Botox for platysmal bands. As someone with a low amount of body fat and a 9-year history of clenching my jaw tightly while doing CrossFit, I had developed quite prominent platysmal bands myself. (Platysmal bands can be more pronounced for those like me who lift weights and make facial expressions while doing so.) While I was diligent about sunscreen and anti-aging care, these bands were still something that I felt had become unsightly with age. This led me to seek out solutions.

When I started seeing Dr. Lam, he began injecting a little bit of Botox into my platysma muscle to tighten it. However, due to my lengthy weightlifting history, the Botox wasn’t doing as much as we had hoped. It was then that we decided to go forward with surgery, specifically platysmaplasty.  The procedure required an incision under the chin and I did have to go under anesthesia. Overall, I have definitely seen improvement. My platysmal bands did not entirely disappear, likely due to the fact I still lift weights and have lower body fat, but I am very happy with my results.

All in all, there are several effective surgical and non-surgical methods to rejuvenate and tighten the neck, such as Botox, radiofrequency microneedling, Mesobotox, and neck and facelifts. Now which one is right for you? That’s something that will depend on your individual anatomy, age, lifestyle, etc. For my active lifestyle and low body weight, that meant platysmaplasty. It’s important to research your surgeon and find someone who will steer you in the direction of the best-fit procedure for you– even if that means abstaining from procedures entirely due to budgetary restrictions, problematic procedures, or limitations in desire for surgery.

Next, find out why your sunscreen is pilling (and how to prevent it!).

Perfect for the fall, this apple pie baked oatmeal is a cozy, delicious make-ahead breakfast for the week. Made with diced apples, rolled oats, maple syrup, cinnamon, nutmeg and ginger, it’s reminiscent of warm apple pie flavors!

Why I Love This Recipe

This Apple Pie Baked Oatmeal is a perfect warm and cozy breakfast that will give you all the fall warm and fuzzies. We’re talking warm fall flavors – cinnamon, nutmeg, and ginger. 

Oatmeal is one of my go-to breakfasts in the fall and winter because it’s satiating and satisfyingly cozy. But I don’t always want to dirty a pot every morning and wait for the oats to cook. Enter baked oatmeal! I get the satisfaction of hot oatmeal every morning but only have to make one batch for the work week and dirty one pan! 

Baked oatmeal is custard-like vs. porridge-like, which is another reason I love it. I dig the hearty texture that almost reminds me of a bread pudding. The other cool thing about baked oatmeal is you can change up the add-in ingredients based on what you have on hand. Since apples are in-season right now, I decided to make an apple version but you could swap in whatever fruit (or frozen fruit!) you have on hand. 

This breakfast only takes 5 minutes of hands-on prep time. And 50 minutes hands-off in the oven. Now if that’s not #BREAKFASTGOALS, I don’t know what is.

Ingredients You’ll Need

Notes on Ingredients

apples: I like to use Honeycrisp apples but any variety will work in this recipe. No need to peel the apples unless you prefer it

rolled oats: oats are a nutritious whole-grain rich in many vitamins and minerals. I recommend using old-fashioned rolled oats here but if you want to make a gluten-free version, be sure to use certified gluten-free rolled oats. Rolled oats are naturally gluten-free but if they are manufactured in a facility that produces gluten it may have trace amounts so if you have a gluten allergy (Celiac disease), you’ll want to find certified gluten-free oats.

butter: acts as a flavor enhancer and helps to give a smooth texture

eggs: binding ingredient to hold everything together

maple syrup: adds a touch of sweetness 

vanilla: also provides some sweetness

almond milk: you can use any type of regular dairy or non-dairy milk in this recipe. I like using almond milk for it’s mild, neutral taste

pumpkin pie spice: gives all the warm, cozy fall flavor! It’s typically made up of cinnamon, nutmeg, ginger, cloves and allspice 

baking powder: helps the oats rise in the oven and lightens the texture 

salt: enhancecs the flavor 

walnuts: add a little monounsaturated fat and plant-based protein boost, bumping up the satiety factor of this breakfast

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission):

Mixing Bowl

Baking Dish

How to Make Apple Pie Baked Oatmeal

Whisk wet ingredients. Whisk the butter, eggs, maple syrup, vanilla, and almond milk in a large mixing bowl until combined.
Mix in dry ingredients. Stir in oats, pumpkin pie spice, baking powder, and salt.
Add apples and walnuts. Fold in finely diced apples and 1/4 cup walnuts.
 Pour the mixture & bake. Pour oatmeal mixture into prepared baking dish and add remaining chopped apples and walnuts over top. Bake oatmeal at 350 degrees until puffed and center is just set, about 45-55 minutes.

Expert Tips

Make this a make-ahead breakfast! Mixture can be made ahead of time (like on a Sunday!) and stored overnight in the fridge. Let sit out at room temperature while the oven preheats and stir mixture before baking. Bake in the morning and you’ve got breakfast for the entire week! 

Recipe FAQs

What type of apple is best?

Personally, I like to use Honeycrisp apples because they’re both a little sweet and a little tart but any type of apple will be delicious. I opt not to peel my apples to save some time but you can certainly peel them if you prefer. 

How do you reheat baked oatmeal?

Baked oatmeal can be reheated in the microwave for 1 minute with a little splash of almond milk or milk or in the toaster oven for a few minutes. I find that the splash of milk keeps the oatmeal moist and prevents it from drying out. 

What toppings should I use on baked oatmeal?

You can jazz up your baked oatmeal with a variety of toppings. Think a dollop of whipped cream or yogurt, a drizzle of maple syrup, honey, or nut butter, a dash of cinnamon, more diced apples, or dried cranberries or raisins. 

Storage and Preparation

Apple Pie Baked Oatmeal leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in microwave for 1 minute with a little splash of almond milk or milk.

Baked oatmeal is also freezer-friendly. To store in the freezer, bake as directed, let cool completely, then store in an airtight container in the freezer for up to 3 months.

Recipes That Pair Well

Wild Blueberry Turmeric Zinger Smoothie

Air Fryer Eggs

Swiss Chard Potato Chive Frittata 

Cozy Lavender Almondmilk Latte

Veggie Egg Bites

For more apple inspiration, check out my other recipes below!

Vegan Caramel Apple Pie Bars

Fall Harvest Buddha Bowl with Creamy Cashew Apple Cider Dressing

Apple Cinnamon Scuffins 

Apple Pie Nachos

Slow Cooker Baked Apples

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

Don’t miss a recipe! Sign up to receive my monthly newsletter with a round-up of recipes from the previous month and get my FREE guide when you sign up: Rediscover the Joy in Eating: 5 Simple Steps to Stop Stressing Over Food + Enjoy Every Bite.

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Vegetarian Tikka Masala (One-Skillet Recipe) – The Real Food Dietitians

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Gua sha facials have become the latest viral at-home beauty treatment. Though it’s been trending in recent years, the benefits of gua sha have been observed for centuries. Often done with face oils, one of the benefits of the ritual is that it helps the nourishing ingredients absorb deeper into the skin, creating the look of a smooth, glowing and sculpted complexion. Read on as we explain the function of facial oils and suggest some options that you can incorporate to get the best out of your gua sha facial.

What Is Gua Sha And What Does It Do For The Face?

Gua sha is a traditional Chinese practice with numerous health benefits. And while it’s been around for centuries, the ancient, low-tech practice has never been more popular than it is today thanks to social media.

Let’s backtrack a little to exactly what the gua sha practice is. Gua sha first appeared in 22 CE in a Chinese medical text called the Shan Han Lun. It is a technique that, at the time, used the edge of a coin or a spoon to vigorously “scrape” parts of the body, inciting redness (blood flow) to the area. This stimulation of acupressure points encourages the healing flow of “chi” or energy.

Gua sha facials done using modern techniques are much gentler than the traditional approach. They are performed using a flat, contoured stone like rose quartz or jade, which is swept comfortably across your nicely oiled face and neck to boost the skin’s blood circulation. This is the secret behind the gua sha glow! 

The treatment also helps flush out toxins by improving lymphatic drainage, temporarily diminishing any puffiness. Licensed esthetician Ali Tobia says, “Gua sha works to move those collected fluids into the lymphatic system where they get cleaned and mixed back into your bloodstream. Unlike the circulatory system, there is no pump for the lymphatic system … By performing gua sha techniques, you are giving your lymphatic system the boost that it needs to rid yourself of the fluids that are stuck beneath the surface of your skin and causing your face to bloat.”

Gua sha may have other benefits too. It appears to relax the fibrous, collagen-rich connective tissue called fascia, which covers the facial muscles. This helps smooth fine lines and wrinkles, and may even encourage collagen and elastin formation. Facialist and acupuncturist Ada Ooi says, “[Gua sha] has significant brightening, lifting and sculpting improvements for your face. It stops the face from holding tension and softens the look of any fine lines that may have occurred as a result.” Regular gua sha facials can help define the contouring of cheekbone and jawline, thanks to the upward sweeping motion “lifting” the face and neck. 

What is undisputed is that gua sha facials are incredible de-stressors. The action of stroking a rounded stone over lightly oiled skin lifts your mood and reduces anxiety. Studies show that gua sha facials relieve sinus pressure, headaches and tension in the jaw. Easy to perform, gua sha facials come with many potential benefits.

Why Do We Need Oil For Gua Sha?

Facial oils give the skin some slickness, which allows your gua sha tool to glide over your skin with minimal friction. Shiri Sarfati, a Miami-based beauty expert and licensed esthetician, explains, “It’s important to have something that provides enough slip so that you can truly move the [tool] along the facial contours. For the job, oils tend to work better than serums.” The treatment also infuses the nourishing ingredients in facial oils deeper into your skin where they can work their magic — which is why choosing the right oil for your skin’s needs is important.

Which Oils Work Best For Gua Sha? 

Not sure how to choose the right oil for you? Read on to learn more about some of the oils we recommend and how they can enhance the benefits of your gua sha facial.

Rosehip Oil: Rich in Vitamins C and E, beta-carotene and essential fatty acids, rosehip oil is a major multitasker. It improves your skin’s moisture, tone and texture, and is ideal for contouring.

Jojoba Oil: This “oil” is actually a wax ester, and wax esters are the main component in human sebum. Jojoba oil mimics the natural sebum in our skin, sealing moisture without clogging pores or exacerbating acne. 

Seabuckthorn Oil: A super-nourishing oil packed full of powerful antioxidants, vitamins and essential fatty acids, seabuckthorn oil is another great gua sha facial oil because the treatment sends the oil’s benefits deep into the skin. 

Camellia Oil: This dense, highly moisturizing ingredient revitalizes and rejuvenates the look of skin. A gua sha facial done with this oil gives your skin an incredible glow, leaving it feeling soft and supple. 

Marula Oil: Rich in fatty acids, this super hydrator works in perfect tandem with camellia oil for soft, smooth, radiant skin. Marula oil also effectively combats visible signs of aging from environmental stressors.

Clary Sage Oil: Calming clary sage oil is a great choice for oily skin types as it balances your skin’s oil production.

Olive Oil: Not just for salads, olive oil soothes the look of dry skin by deeply hydrating it, giving it the appearance of plumpness.

Our intensely hydrating and skin-protecting Rosehip Triple C+E Firming Oil boasts three of gua sha’s favorite oils: jojoba, rosehip and seabuckthorn. Rich in essential fatty acids that help problem skin and promote hydration and elasticity, Rosehip Triple C+E Firming Oil not only feels good, it’s good for your skin.

Find camellia and marula oils in our ultra-sensuous Camellia Glow Solid Face Oil. Just a little of this skin-softening, super-hydrating floral concentrate goes a long way to a supremely relaxing and beneficial gua sha facial. Warm a quarter-sized dollop in the palm of your hands before applying to face, neck and décolletage. Customer Delena says in an online review, “I’ve been using this solid face oil for the past year and I am obsessed. It is amazing. I live in a very dry climate and it provides excellent hydration and a beautiful glow to my skin. A little goes a long way.”

Facial Recovery Oil fuses olive oil, precious herbs and clary sage oil in a luxurious formula that thoroughly tones and hydrates your skin.

Watch as our Lead Skin Care Trainer, Natalie Pergar, goes into detail about which oils work best for gua sha and why, and gives a 5-minute demonstration that you can follow at home. 

 

Have you tried gua sha? Visit an Eminence Organics Spa Partner for a treatment and to find out more about gua sha techniques and oils.

Financial Analyst Loses 30 Pounds in Six Months with Diet-to-Go

by Caitlin H,

Sep 18, 2023

8 Healthy Recipes to Level Up Your Grilling

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?

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?

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.