Why You should be taking Biotin

Biotin is a girl's best friend! If you haven't heard of this amazing vitamin supplement yet then you NEED to read this blog post. Biotin is one of the most beneficial vitamins for a girl's beauty regimen, so all you girl's in the entertainment industry modelling or acting MUST read about how this can help your hair, skin and nails. 

Biotin helps with skin, nails and hair. It not only makes your hair and nails grow, but gives them a shine and luster that you've probably spent hundred's of dollars on products for. It can help clear your skin of any imperfections (acne, dark or red spots, scarring etc) and give you a gorgeous glow people will envy.

I have been using this for the past 3 years and have gotten everyone from my friend's and family using it. My Nana has been using it and has never been happier with her skin. nails and hair.

Pick these up anywhere that sells vitamins, a health store or your local Wal-Mart and try them out. I guarantee you'll start to see results in a matter of months.

Enjoy!
Bree xoxo

Over Stuff'd Avocado Recipe

Here is a delicious and healthy lunch or snack idea for yourself or for the kids (if you have them) to eat to keep healthy, watch your figure or make to take with you to a day on set! Avocado is one of the best foods for you and this tuna/avocado mix recipe is to die for!

Ingredients:
1 medium Avocado
3 oz. can tuna, drained
1/4 cup each: green pepper, red onion, cucumber - all diced
1/3 cup nonfat greek yogurt, plain
1 tsp dijon mustard
1 tsp lemon juice
1/4 tsp each: sea salt
1 packet sweetener (i.e. Splenda or stevia)
1/4 cup fresh orange sections, diced

How to Prepare:
1. Slice Avocado in half, lengthwise (be careful of the pit, it’s big!) Split open and remove the bit.
2. Scoop out the center of the avocado, leaving about ¼ inch of the fruit all around, and put the scooped out fruit into a bowl. Set the halves aside.
3. Add tuna, pepper, onion, cucumber yogurt, mustard, lemon juice, salt and sweetener to the bowl with the scooped out avocado. Mix all ingredients until very well blended.
4. Add orange sections and mix gently.
5. Scoop half of the mix into each of the Avocado halves.
6. Put in refrigerator for approximately 10 minutes to slightly chill. (Or wait to take them out until you’re ready to leave for your picnic!)
7. Grab a spoon and eat up! Yum. Enjoy!

NUTRITION DATA
Per serving (serves 1): 470.5 calories, 32 grams protein, 28.3 grams carbohydrates, 25.5 grams fat (good fat!)



 Original Post: http://www.muscleandfitnesshers.com/recipes/over-stuffd-avocado

Gluten Free, Vegan, Sugar-Free Strawberry Muffins

 
Here is an amazing and healthy recipe that tastes great and would be perfect to bring with you for a day on set or a snack for the car on the way to the set or a go-see.

Dry Ingredients:
- 1 cup Bob’s Red Mill Gluten-Free All-Purpose Flour
- 1 tsp baking powder
- 1 tsp baking soda
- ½ tsp xanthan gum
- ½ tsp salt
- 1 tsp cinnamon
- 1 generous pinch of nutmeg
- 1/3 cup stevia

Wet Ingredients:
- ¼ cup coconut oil (melted)
- ½ cup almond milk
- 1 tbsp apple sauce
- 6–8 large strawberries (chopped)

Directions:
- Set the oven to 350ºF.
- Mix the dry ingredients in a bowl.
- Add the wet ingredients except the strawberries. If the mixture is a little too dry, add more almond milk or apple sauce. Mix it up with a spatula — or your hand. It works best if the consistency is in between a cake batter and a pancake batter.
- Add the strawberries.
- Use ¼ cup of batter per muffin cup.
- Bake for 20 minutes in total, (suggested) turn your pan 180 degrees every seven minutes or so to get an even bake.
- Eat standing up. It feels good like that.

Yields seven to eight cupcakes.

Original Post: http://www.fitsugar.com/Vegan-Gluten-Free-Strawberry-Muffin-Recipe-22336088

5 Avacado Healthy Meal Ideas

If you need more fiber in your diet, then it's time to turn to the smooth and satisfying avocado. This treat is delicious and very healthy for you! If you are looking for some great, quick meal or snack ideas full of fiber, look no further than here for 5 great ways to add avocado into your diet. This is great for yourself or the kids or even to make to take with you to a day on set. Set foods are not the most glamorous so having something pre-made like these suggestions can help you out.

Just half an avocado contains seven grams of fiber. Although high in fat, avocados contain the good-for-you monounsaturated fats (MUFA) your body needs to help lower LDL (bad) cholesterol levels and maintain the HDL (good) ones. Here are 5 ways to snack on the melt-in-your-mouth creaminess of an avocado. 

1. Avocado and Strawberries With Balsamic Vinegar:
Fill your bowl and your belly with this sweet snack made with fresh strawberries, ripe avocado, and a drizzle of balsamic vinegar.

2. Guacamole Portobello Mushroom:
Homemade guacamole has to be on the list, but instead of pairing it with high-calorie and high-sodium tortilla chips, place a few dollops on top of a sautéed portobello mushroom.

3. Avocado, Tomato, and Brie on Crackers:
If you're in the mood for a little crunch, top whole grain crackers with a slice of brie, avocado, fresh tomato, cilantro, and sprinkle with a little salt and pepper. If you're not a fan of brie, substitute provolone, goat cheese, or your favourite cheese.

4. Cucumber-Avocado Caprese Salad:

Who says you can't snack on salad? Made with diced cucumbers, cherry tomatoes, fresh basil leaves, avocado, balls of fresh mozzarella, and tossed with homemade balsamic vinaigrette, this cucumber-avocado caprese salad makes a refreshing post-workout snack.

5. Creamy Cottage Cheese Avocado:

For an easy snack that's packed with fiber and protein, make this creamy cottage cheese avocado. Slice an avocado in half, remove the pit, and fill the hole with low-fat cottage cheese. This snack is a little over 200 calories, so if you're looking for a smaller snack, use one third of an avocado instead.

Original Post: http://www.fitsugar.com/Avocado-Snack-Ideas-21828074

5 Healthy Snacks for On-The-Go!

It's important to eat breakfast - one of the most important meals of the day. If you have a long and busy day a head of you for casting's or being on set it's even more important to eat breakfast. If you're on-the-go, here are 5 great and quick breakfast idea's that are healthy AND delicious.

Pumpkin and Granola Parfait: This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

Healthy Morning Glory Muffins: An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

Fruit and Yogurt Parfait: One of the easiest, healthiest, and tastiest snacks (or breakfasts) out there is a classic fruit and yogurt parfait. The best part? It can really be made with any toppings you like. Try choosing fruits that are in season locally for the most flavorful options (try our stone fruit salad for summer, and opt for apples come fall).

Breakfast Quinoa Bites: Here’s a new way to enjoy quinoa — make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 degrees for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

Fruity Breakfast Quinoa: Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

Original Post: http://greatist.com/health/30-healthy-breakfast-snacks-mornings-run

Wellness Wednesday - 3 Day Body Detox

If you have an upcoming photo shoot or day on set and you want to look your best, a quick detox is your best friend. This will help you clean your body, tone up and feel refreshed the day of your event/shoot/set day. Follow this simple juice/smoothie detox to help cleanse your body so you can shed a couple pounds and look your best for that special occasion.

Wellness Wednesday: Gluen-Free & Vegan Healthy Sweet Treat

Here is an amazing and quick recipe that would be great to take to casting's or go-see's or to eat if you're trying to keep your body healthy and fit for modelling or being on camera. It contains under five ingredients and takes virtually no time at all. With this recipe, you can avoid almost every type of diet limitation since it's gluten-free and vegan-friendly as well. Start melting the chocolate and go!

Ingredients:

1 cup plus 3 tablespoons melted dark chocolate
Dried cherries (optional)
1 1/2 cups whole almonds
Handful of coconut shavings

Directions:

1. Line a baking sheet with parchment paper. Start melting dark chocolate pieces in a pan on low heat; it won't take long to melt. If you want a sweet cherry taste, throw a handful into the pot once chocolate has melted.
   Note: The serving size is for melted chocolate, so if you measure out the pieces beforehand, allow more chips to be added than the recommended amount. 
2. Place a teaspoon of melted chocolate on parchment paper; top with a small handful of almonds. Drizzle almonds with one tablespoon melted chocolate. Repeat process with remaining almonds and chocolate until your pan is full. 
3. Sprinkle coconut shavings over each tiny delight. 
4. Transfer to refrigerator for about 10 minutes to chill and remove them when firm. They'll be ready to enjoy right away! ***Makes 32 pieces.

 Original Post: http://www.fitsugar.com/Paleo-Holiday-Treats-26285810

Wellness Wednesday: Lose Your Love Handles Workout

  It's important to look your best in the entertainment industry, so here is a great simple workout you can do at home that can get you fit and tone your torso. Get rid of and love handles, or just tighten up your body to stay fit and toned by following these simple steps. Check out the link below for more detailed instructions from the original post.

Original Post:   

http://www.sparkpeople.com/blog/blog.asp?post=the_lose_your_love_handles_workout

Wellness Wednesday - Healthy Ranch Dip Alternative

When you're going to casting's and go-see's and need a great healthy snack, veggies are always a great option. When you want to munch on crunchy raw veggies with a yummy ranch dip, it can be packed with calories and fat. It's easy to overindulge on the dip and fill up on calories, so here is a great option for a low fat and delicious ranch-dip alternative that you can take with you to your casting's and on set to eat with your veggies.

Rethink your ranch by substituting Greek yogurt for the sour cream and mayonnaise. Instead of the powdered spices and salt, quickly chop up some chives, parsley, and garlic. There is so much flavor packed in these fresh herbs; only a little salt is needed to satiate your palate. The thick, creaminess of the yogurt will provide you with a seemingly decadent treat when really you are loading up on protein and probiotics that are benefits of eating Greek Yogurt.

Ingredients:

1-2 cucumbers, cut into 1/2-inch wedges
1 clove garlic, mashed into paste
1/2 bunch chives, thinly sliced
1/4 bunch flat-leaf Italian parsley, chopped
1 6-ounce container of strained Greek yogurt
Lemon juice to taste
Salt to taste

Directions:

This dip will complement any raw vegetable, so be sure to try it on bell peppers, carrots, and broccoli florets.

1. To make garlic paste: chop garlic then add a generous pinch of coarse salt. Mash the garlic and salt mixture with the flat side of your knife.
2. Stir garlic paste, chives, parsley, and lemon juice to Greek yogurt until well combined. Salt to taste

 Original Post: http://www.fitsugar.com/Ranch-Greek-Yogurt-Dip-18676892

Wellness Wednesday - Healthy Banana Creams Dessert

Here is a great, healthy dessert that you can take with you or your kids to casting's and go-see's.

Using fresh strawberries, cut the tops off and hollow them out. Mash up a couple banana's and mix into some plain or vanilla flavoured Greek yogurt. Scoop the yogurt/banana mix into the hollow's of the strawberries. If you want, add some almond shavings on top and you're good to go!

These are great small and healthy tasty treats to take as a snack on the go. Make these the night before and store in the fridge to take with you. It's quick and easy to do and taste amazing!

Enjoy!
Bree xoxo

Wellness Wednesday - Tips to get your children to eat their veggies

How To: Get your children to eat their vegetables

Anyone who has kids understands that it takes a lot of skill and a little finesse to get your kids to eat their veggies. Most kids would prefer to dine on a strict diet of sugary and processed goodness. Pleading seems in vain because they tune out when you say, "Please eat your vegetables. They're good for you." Eating healthy is majorly important for anyone to live a full and healthy lifestyle but especially in the entertainment industry. Not only do you want to stay fit and healthy so that you can look and feel your best but so that you can have lots of energy to take on roles and last days on sets working.

Number One Lesson- Start Early

• Offer babies variety of baby food and toddlers a variety of veggies and entrees
• Encourage you children to taste everything, but never force them to eat anything
• If you kids reject something keep cooking it; it may take 15 times before they will even taste it but they can eventually acquire a taste.
• Breast feeding for longer than 6 months seems to help prevent picky eaters
• Make meal time fun: surprise dinner- mealtime mystery, give a squeeze- preschool tips, uncover the character- colorful spoon and stickers
  
  

Number Two Lesson- Make Veggies a Treat

• Add a small amount of sugar to veggies
• Add cheese to broccoli
• Sneak veggies in foods your kids like: use recipes from Deceptively Delicious, or add fruit to cereal, yogurt and Jell-O
• Offer fresh veggies and dip with meal
• Let you kids help prepare meals
• Plant a vegetable and garden together with your kids
  
  

Number Three Lesson- Become a Great Example

• Make sure you eat fruits and veggies at every meal.
• Stir fry veggies
• Snack on veggies, homemade trial mix or dried fruit
• Serve fruit salad for desert
• Put grated carrots, and fresh or frozen spinach into spaghetti sauce
• Cook a vegetarian dinner one night a week

Original Post: http://wellness-llnl.blogspot.ca/2009/06/how-to-get-you-children-to-eat-their.html

Wellness Wednesday: Delicious Quinoa Pancakes

 Here is an amazing and healthy recipe for delicious fiber filled pancakes! Try these out as a morning breakfast food or weekend treat.

Ingredients:

1 cup cooked quinoa
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon course salt
1 large egg, plus 1 large egg white
1 tablespoon unsalted butter, melted, plus more for skillet
1/4 cup low-fat milk
2 tablespoons pure maple syrup, plus more for serving
Fresh fruit or fruit preserves (optional) for serving

Directions:

1. In a medium bowl, whisk together quinoa, flour, baking powder, and salt. In another medium bowl, whisk together egg, egg white, butter, milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine.
2. Lightly coat a large nonstick skillet or griddle with butter and heat over medium-high. Drop batter by heaping tablespoonfuls into skillet. Cook until bubbles appear on top, 2 minutes.
3. Flip cakes and cook until golden brown on underside, 2 minutes. Wipe skillet clean and repeat with more melted butter and remaining batter (reduce heat to medium if overbrowning). Serve with maple syrup and fresh fruit or preserves if desired.

Makes about 12

Original Post: http://www.fitsugar.com/Yummy-Recipe-Healthy-Quinoa-Pancakes-11658074/

Wellness Wednesday: Delicious Chocolate Cake with NO Flour & NO Sugar!

Here is a great recipe for chocolate cake that is actually GOOD for you! No flour and NO sugar! Check this out and try this for a yummy, guilt-free snack for the kids or yourself to curb your sweet tooth.

What You'll Need:
100g dark chocolate
200g canned beans (I took white ones)
2 eggs
1/4 – 1/2 tsp baking powder (depending on how spongy you want the cake)

No sweetener! No sugar!

Preheat oven to 175C. Take your blender and make a completely smooth mass out of beans and eggs (add eggs gradually). You should have no traces of beans in this mixture. Nonetheless, if there are bits of beans, take a sieve and pass the mixture through it. Melt the chocolate, cool slightly and then whisk together with the bean-egg mixture and baking powder. Pour batter in a greased pan. Bake for about 30 min. Each oven is different, so the time may vary, but you really don’t want to overbake the cake.

About the merits: No flour = less carbs. Even more, beans provide us with fiber and protein. I’m sure you may already know about the wonders that beans do in baking. They make the consistency fudgy and moist. Particularly this cake was divine!

Original Post: http://www.bodyrock.tv/2011/05/05/chocolate-cake-by-bodyrocker-natalie/ 

DIY Recipe: Mange, Kiwi, Raspberry Popsicles

With summer around the corner, this is a great healthy recipe for the kids and for on-to-go. Make these YUMMY popsicles at home in preparation for a busy day or just a relaxing day at home. 

Ingredients:
9 tbsp water
2 tbsp sugar
5 oz kiwi, peeled
6 oz mango, peeled
6 oz fresh raspberries

Directions:
Step 1: Make a simple syrup by combining water and sugar in a small pot and bring to a boil; boil for about 4-5 minutes on medium heat. Set aside.

Step 2: Puree fruit separately in the blender. Set aside in 3 small bowls.

Step 3: Divide the simple syrup between the fruit purees and mix in.

Step 4: Equally fill four small 5 oz cups with the kiwi puree and place in the freezer; freeze one hour.

Step 5: Add mango puree and freeze 20 minutes. Insert sticks and freeze at least 2 hours. Add raspberry puree and freeze overnight.

Enjoy this easy, healthy at home recipe to prepare and enjoy anywhere, anytime! 

Healthy On-The-Go Food Choices

Here are some great snack idea's to take with you on-the-go or to have at home quickly in the morning in preparation for a big day of being on set, attending a casting/go-see. 

Toast a whole wheat bagel, spread some peanut butter or light cream cheese and top with banana's and strawberries! This yummy treat is a great breakfast combo to take with you in the car in the morning or for a snack during the day.