DIY Spa Hacks

There is nothing better than feeling vibrant, energetic, and beautiful. Often times we use beauty products, facials, or other beauty services to get us closer to this feeling. But, those can be expensive! Not to mention that at certain places, the products they use aren’t really that great for your skin.

There are things that you can do at home that will make you feel like you are at the spa. And, this way you can apply exactly what you want. In this post I am going to give you a few ideas as to what you can do to give yourself the relaxing day you deserve.

Body Exfoliation 

SALT SCRUB:

1/2 cup of organic sea salt
1/3 cup of organic raw sugar or 1/3 cup of organic cane sugar
1 cup of room temperature coconut oil {best when it has a liquid consistency}
30 drops of essential oil

-or-

SUGAR SCRUB:

1/2 cup of organic raw sugar or 1/2 cup of organic cane sugar
1/3 cup of organic sea salt
1 cup of coconut oil {best when it has a liquid consistency}
30 drops of essential oil

Try these while you are in the shower! Take your time, and gently exfoliate all of your body. This will leave your skin feeling soft and refreshed.

DIY Strawberry Face Mask

You need:

Strawberries
Plain yogurt
Lemon juice
Honey
A knife
A fork
Measuring cups and spoons

Step 1: Cut and mash the strawberries

Step 2: Add 1 tablespoon of honey

Step 3: Add 1 tablespoon yogurt

Step 4: Add 1 tablespoon of lemon juice

Spread on your face, put on some relaxing music, and enjoy!

DIY Spa Bath

The best part about a spa is the atmosphere. It smells amazing, is very relaxing, and gives you a sense of peace. You can make your bathroom feel like this too! Find some lavender scented candles, a bath salt of your choice, and bubble bath. Place the candles around the room, draw up your bubble bath, and turn on some relaxing music (I love the relaxation channel on Pandora). Put on your face-mask, and allow yourself to relax!

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Healthy V-Day Ideas

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I am going to preface this post with this: This is not a post about how you shouldn’t eat anything unhealthy on Valentines Day. I am a total believer in treating yourself! Rather, this is post is meant to give you some ideas about how you can treat yourself, but in a more HEALTHY way.

Valentines Day is full of tempting foods; donuts, pizza, fancy dinners, chocolate, chocolate covered chocolate… did I mention chocolate? So it may be difficult to be super healthy that day. Again, that is OK if you don’t go out on a complete binge and make yourself feel sick. Trust me, it can be easy to fall into the Valentines Day vortex, that is why I am going to give you some tips/options as to what you can treat yourself with on Valentines Day…while staying healthy!

The have 1 rule

If you have 1 piece of pizza, 1 donut, 1 piece of cake, this is not going to set you completely back. The keyword here is 1 though. If you have 3 pieces of pizza, some cake, and a donut you are not going to feel good about yourself!

Swap Hershey’s for dark chocolate

There are some chocolate options that are better than others. Dark chocolate is always an awesome alternative to the milk chocolates, reese’s, etc. If you make sure you limit yourself to a few pieces, not the entire bar, you will be fine!

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Make your own

Instead of ordering a bunch of pizza that night, invite your friends over for a night of pizza making fun! You can go to the store, buy all the ingredients, and make it at home! There are some great healthy pizza recipes out there. Click here for my favorite.

Keep it simple

If you are going out on a date to a super fancy place you are still allowed to indulge. However, instead of ordering a ton of appetizers, dinner, and desert, limit yourself to maybe one of each. Or, you could even split the meal with your date! That way you get to try some of everything, but you don’t get super full and feel bloated for the rest of the night.

Remember, Valentines Day is all about love! Love your body enough to want to take good care of it, after all what’s the point in celebrating the day of love if you are feeling bad about yourself!

The Treat/Cheat Dilemma

 

 

photo credit:

photo credit: http://patentlawcenter.pli.edu/2010/10/04/what-is-prior-art/man-question-mark/

 

I’m not going to lie, one of the hardest parts about eating healthy is saying no to some of those foods that are SO GOOD! I am a sucker for carbs-pizza, pancakes, the works. So when I am offered them and have to say no, it’s very difficult. Actually, I don’t have to say no, I choose to say no because I know that I don’t feel as good after I have eaten them. Anyway, all I am saying is I know your pain.

But, we also can’t go through our entire life not allowing ourselves to enjoy the foods that we love. This is where the treat/cheat dilemma comes in. Do we treat ourselves and have our favorite foods? Or are we cheating ourselves when we have them? Here is my answer, or rather, my opinion:

You can call eating your favorite not so healthy meals anything you want. Treat, cheat, it really doesn’t matter because you are eating it either way. The main thing you want to focus on is enjoying the meal when you have it, and to make sure you aren’t eating these meals to often or in to big of portions.

There are many different way’s you can incorporate these meals into your life. Here is my personal plan that works for ME:

  • 1 treat per week, small, like a piece of chocolate or a small portion of sushi/asian food
  • 1 big treat per month like pancakes, pizza, etc.
  • 3 days a year I allow myself a *cheat DAY- Thanksgiving, Christmas, and my birthday

I put a * by cheat DAY because I need to explain exactly what I mean by that. There is a huge difference between a cheat meal and a cheat day.  A cheat meal is when you allow yourself a portion of one of your favorite foods  a few times a month. A cheat day is when you allow yourself whatever you want to eat in one day. You SHOULDN’T have a cheat day every week. It is unhealthy and will eventually cause weight gain and bad habits, trust me I have been there too.

Now remember, this is all my own opinion so make sure that you are taking my advice and using what works for YOU.

Whats your guy’s favorite cheat meal?!

 

 

Back To School

First off, I would like to apologize for not doing the summer kick off series, things got out of control. I am now in a place where I can start blogging again, I am excited to be back!

To kick off my return I am going to do a back to school post! Here are some of my favorite snacks, and lunches to stay healthy through the school year:

Snacks

1.Peanut Butter Banana Sliders

INGREDIENTS:

  • 1 small banana
  • 1 tablespoon peanut butter
  • Toothpicks

HOW TO:

  1. Slice the banana into medium thick pieces
  2. Spread peanut butter on each piece, using entire tablespoon
  3. Make tiny finger sandwiches with 2 pieces each
  4. Hold together with toothpick

2.Power Kebobs

INGREDIENTS:

  • Grapes
  • Strawberries
  • Mozzarella Cheese Balls- small
  • Mint leaves
  • Skewer Sticks

HOW TO:

  1. Slice strawberries in half
  2. Cut mint leaves in half
  3. Place ingredients on skewer in this order: grape, cheese, mint, strawberry, cheese, mint

3.Protein Trail Mix

INGREDIENTS:

  • 1/4 cup almonds
  • 1/4 cup cashews
  • 1/4 cup dired cranberries
  • 1/4 cup cocoa nibs

HOW TO:

  1. Mix ingredients together
  2. Split in half for correct portion

Lunches

1.Turkey and Hummus Tacos

INGREDIENTS:

  • 4 pieces of organic deli turkey
  • 1 tablespoon hummus
  • 1/4 cup cashews
  • 8 slices of peppers

HOW TO:

  1. Spread hummus evenly on the turkey slices
  2. Spread out cashews on the turkey pieces
  3. Place 2 sliced peppers on each slice
  4. Wrap and eat like a “taco”

2. Brown rice stuffed salad stuffed bell pepper

INGREDIENTS-

  • 1/2 cup brown rice (cooked)
  • 1/4 cup black beans (cooked)
  •  1/4 cup diced tomatoes
  • 1 Bell pepper color of choice

HOW TO:

  1. Cook rice and beans
  2. Cut off top of bell pepper
  3. Clear out middle of pepper
  4. Fill pepper with rice beans and tomatoes

All of these recipes have ingredients that will fire up your brain and metabolism, and keep you full through classes and sports.

 

 

 

 

The Breakfast Club- Health Nut Edition

Having breakfast with my friends is one of my absolute favorite things to do! Waking up, and filling the house with the smell of fresh coffee and delicious food is the best way to start a day after a long night with friends. But, if you aren’t careful, you could end up filling your body with a bunch of crap that will make you feel badd throughout the day. And who wants to feel like that? Luckily there are some delicious and healthy food options out there for you to cook for a special breakfast with friends!

Some of my favorites:

  • You wouldn’t even know its Vegan Cinnamon Rolls
  • Original French toast made with Ezekiel bread (Can be found in the frozen organics section) Prepare like regular French Toast
  • Yogurt topped with fruit, nuts, honey, peanut butter, with a side of fresh toast
  • Pancakes with banana, blueberries, and greek yogurt to top
  • Veggie Omelets
  • Fresh Fruit salad
  • Chocolate fried bananas
  • Turkey bacon with eggs and Ezekiel toast, topped with hot sauce

All of these recipes are delicious… I have tried them all and so have my friends, there were a very big hit. The cinnamon rolls, pancakes, and chocolate fried bananas are more “treats” so make sure that these aren’t an everyday occurrence. Everything in moderation!

And… to make the morning even more fun, do a yoga routine right before you start cooking! Something like Sun Salutations, or a quick vinyassa flow you find on YouTube.. Speaking of YouTube… I should have my business up and running soon, lots of videos coming, I am so excited!

Your Friend,

Sierra

Banana Protein Smoothie

Hey guys! So I’ve been having tons of smoothies lately! You would think that I would be having warm things but no, I refuse to believe that it is winter, so smoothies are still in my nutrition vocabulary. This recipe is one of my absolute favorites, try it out and enjoy!

Ingredients

How to make

Blend all ingredients together and enjoy!

 

This smoothie is so yummy, and SO delicious! Plus the protein powder is the good, wholesome, stuff, doesn’t have any bad added chemicals are anything! Enjoy and let me know how it tastes!

Make sure to follow me on twitter, Pinterest, Instagram, and on YouTube, all links can be found at my website sierragoldstein.com

Flat Belly Tricks For Teens

One of the spots that people have the most trouble with the most is… their belly! Belly fat is not only a scary thing for people who care about their looks, but can cause a lot of health problems over time! There are ways to diminish belly fat, both in the diet and exercise. One thing that you do need to keep in mind however is:

 

ABS ARE MADE IN THE GYM AND REVEALED IN THE KITCHEN

 

That means that our diet has more of a toll on belly fat than actual exercise. Keep that in mind as I explain the ways that you can diminish belly fat.

Here is a quick list of easy ways to diminish belly fat… you can print in to your fridge or even set it as your wallpaper on your phone so you always remember!

 

 

 

 

 

 

 

 

Here is a quick cheat sheet on what normal portion sizes are! Smaller correct portions create a smaller belly!

 

 

 

 

 

Exercises for a flat tummy

My opinion on getting a flat tummy is to work on it all the time. Try finding exercises that include the core like pilates, yoga, dancing, running, circuit training, or swimming. By doing these things you are getting a full body workout, which is the best thing to do! If you really want to isolate your abs, YouTube some ab videos before you go to bed and do strictly that, just don’t only isolate your abs.

 

Eat clean, train hard, and you will see results!

Tricky Halloween Treats

Halloween is a time of treats…. Whether its caramel apples, candy, hot chocolate, cakes, cookies, or pies. All of this can add up, especially when you go for almost all of them in one night. It won’t leave you feeling to good and, you’ll most likely go through some major phycological stuff about eating that many treats. So I decided that, in the spirit of Halloween, I would share some tricky treats…. and by tricky I mean pretty healthy treats!

Tricky Candy

Candy is, after all, the staple of Halloween, and if you are in the mood to truly celebrate it that way go right on ahead! However, there are some healthier versions of common candys that you can get that have better ingredients and are better for you, plus they taste the same or better:

  • Sun Cups (Peanut Butter Cups)
  • Endangered species bars (Hershey Bars)
  • Annies Fruit snacks (Fruit Snacks)
  • Angell Bars (assorted candy bars)

Tricky Cookies

For Halloween cookies, try cookies that are made from scratch with good quality ingredients. Go over to a whole foods and buy some cookies, make some at home substituting any unhealthy ingredients with healthy ingredients.

Tricky Hot Chocolate

Instead of using regular milk, use flax seed milk or almond milk, and pure cocoa with cinnamon and stevia for your hot chocolate. Pure cocoa can be found at Whole Foods, and Sprouts!

Tricky Caramel Apples

When it comes to caramel apples, it is hard to stay completely healthy but here is a recipe that is much better than others!

 

Teen Calories

 

 

 

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Hey guys! I have been getting a lot of questions lately about how many calories you should be eating. I would like to start off by saying that health and weight loss is not just about calorie intake. The difference between eating 2,000 calories in snickers bars and 2,000 calories in fruits and vegetables is HUGE. But, calorie intake is important, after all, it is logical that if you eat way more than you burn you’ll gain weight, and if you eat less you’ll lose it.

How many calories you eat depends on several things:

  1. How active you are
  2. Weight goals
  3. Age
  4. Weight
  5. Height
  6. Gender
  7. Metabolism rate

Every persons needed intake is different, because we all are designed in slightly different ways. However, there is one rule that you NEED to remember to follow with calorie intake…. Never ever ever eat less than 1,200 calories a day. If you do, it will cause your body to go into starvation mode, and you could actually end up gaining weight. Not to mention that it is not healthy at all.

Here is a formula to figure out how many calories you need:

 

Girls-

655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Boys-

66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Then:

 

 

    • If you are sedentary : BMR x 20 percent

 

    • If you are lightly active: BMR x 30 percent

 

    • If you are moderately active (You exercise most days a week.): BMR x 40 percent 
    • If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

That is the amount of calories you should eat to maintain your weight, if you want to lose weight eat about 300 calories less.

Concluding this post I would like to say that do not obsess over calories. You should be eating for health and vitality, not necessarily weight loss, looking good, and being skinny. Please keep that in mind!

Disclaimer-consult doctor before starting any weightless program. I am not a nutritionist or dietician yet, so these are just tips and things that have worked for me. 

Sources

 

Egg White and Veggie Omelet

Hey guys! So I have been obsessed with egg white omelets lately, so I thought that I would share my favorite recipe with you. I it gluten free, wheat free, and dairy free if you don’t add the goat cheese. You can add or drop any type of veggies that you like/dislike.

Ingredients

 

  • 4-5 egg whites
  • 1/2 cup mixed greens
  • 1 oz goat cheese
  • 1/4 cup chopped peppers
  • 1/4 cup cooked mushrooms

How To Make It

 

  1. Heat sauce pan
  2. Throw in egg whites, allow to cook for a while
  3. Add in greens and cheese
  4. Flip omelet
  5. Eat and enjoy

This recipe is my absolute favorite… I usually top it with salsa or hot sauce depending on what I feel like eating that day!