Fruit is the most life-enhancing food we can put into our bodies - kimberly snyder

In Ayurveda there are 6 tastes (sweet, salty, sour, spicy, bitter, astringent) and all play an important role in the balance of our system.

Sweet has been targeted over the last few years because of the excess processed sugar in our food system which has proven to have many negative effects to the point of shortening the quality of our life. However, I think it’s important to be aware that “sweet” does play a role in our health and beauty. We only have to look to nature to find this perfect natural source of sweetness…whole fruit!

Loaded with amino acids, antioxidants, vitamins, minerals and fiber (which naturally stabilizes blood sugar levels), organic fruit can enhance our body, inside and out. Ripe fruit hydrates, cleanses, allows for easeful detox and creates alkalinity in our body! All of these factors open the possibility for your best skin!

Berries

Blackberries, blueberries, strawberries, raspberries, goji and acai are known to be one of the best beauty foods because of the rich pigments in their skin called polyphenols.

Polyphenols go beyond antioxidant ability to protect the skin from various triggers that cause signs of aging (including wrinkles, dullness, uneven skin tone and loss of elasticity) to appear or worsen. Even more exciting, these phenolic antioxidants help visibly repair environmental damage and revive skin’s natural defenses so it looks fresher and healthier. - paulaschoice.com

If you don’t already include berries in your diet, start with at least 1/2 cup a day, fresh or frozen. I love to get the organic frozen berry blend at Costco. It’s a huge bag so I keep frozen and just take out a few servings at a time to thaw in the fridge and then use them as I need.

Melons

There so many varities to choose from but the most popular, watermelon, honeydew and cantaloupe, have significant hydrating and healing properties for the skin internally and externally. They are rich in vitamins, minerals and antioxidants, but particulary Vitamin C (which promotes collagen strength and production) and Vitamin A (increases cell turnover). Also, the hydration benefits are unparalleled because of their extremely high water content.

Staying hydrated is crucial for maintaining skin moisture levels, elasticity, and suppleness, and healthy flow of fluids (blood + lymph) are critical for our skin and health. - faces by katey

Not only that but melons can naturally cleanse our lymphatic system! If you are interested in doing a deep dive into the internal and external benefits of eating melons, check out this post: Make Your Skin Glow with Melons

Mangoes

Mangoes are considered king of the fruits! They are very high in antioxidants and polyphenols which protect the skin from free radicals. Not only do they hydrate internally and help increase our collagen production with their high amount of Vitamin C, but they work great topically! Experiment with using the pulp of a mango as a face mask.

Try this mask before bed. Elevate your legs on the wall, close your eyes and take slow, deep breaths. Rinse thoroughly when complete and finish with your nighttime skin care routine.

Apples

We can’t talk about beauty fruits without highlighting apples. Most notable in the health and wellness world, apples extend beyond nutrition into skincare as well. High in antioxidants, flavonoids, and phytochemicals, apples help guard the skin from free radicals. Not only that, but these nutrients help to repair damaged skin from harsh effects of UV rays and air pollution. Because they are high in fiber, pectin, prebiotics and minerals, they are a valuable ally for digestion and specifically the colon. Apple extract and apple cider vinegar are commonly used in topical skincare for the astringent qualities.

If you wake up to puffy eyes and dark circles, apply sliced apples directly on the skin. Key nutrients potassium, vitamin C, vitamin B, and tannic acid could help brighten the skin and reduce inflammation!

Bananas

Bananas are often judged as being too high in sugar, however, the sugar in a banana is attached to important vitamins, minerals and fiber. It boasts extremely high potassium, magnesium and particularly B6. Because the potassium and magnesium are natural relaxants, bananas can also aid in promoting sleep. The are supportive in flushing and cleansing the liver and when you pay attention to liver health, it always effects the health and glow of your skin!

My favorite way to use Bananas

When ripe, slice into “coins” and freeze. Take out a few when your ready and put in a bowl to defrost for about 10 minutes or so. Combine with cacao or carob (caffeine free) powder, water or almond milk. Top with nuts. When all mixed evenly it mimics ice cream and is so delicious!

Dates

If you are craving a sweet treat but want beauty benefits too, look no further than dates. They are satisfying, sticky, sweet and perfect for an afternoon snack. They do have higher calories than other fruits, however, due to high fiber content they keep cholesterol in check, are low in fat and have a low glycemic index. Dates also contain vitamin C, D, fatty acids and even a little protein!

Dates are also extremely rich in antioxidants, especially tannins, which prevent cell damage and oxidation and help reduce inflammation. They contain nutrients that enhance the strength of the subcutaneous tissues, which results in softer and smoother skin. - Dr Chiranjiv Chhabra, dermatologist

There are lots of varieties but my favorite are Medjool dates and they taste like caramel. They can also be used as a substitute for maple syrup or honey in some recipes.

Fruit Beauty Quick Tip: Eat fruit alone, preferably on an empty stomach. It digests quickly, so having it for dessert for example could cause stomach upset as it lays on top of the not yet digested recent meal.

Enjoy!

1. Make it Work For You. If you are in a situation that is not ideal, instead of brewing over the negative aspects, see if you can make the situation work for you in a way that makes it worth it. If not, it is probably time to leave. I have used this practice for past jobs, but you can even use it if you are at a party! Life is short, it’s ok to change your mind or direction if you need to.

2. Romanticize Your Life.

   bread and water can so easily be toast and tea

   For most of us, a large portion of our days are spent doing mundane things. We live in a time where most of our basic needs are met so we’re not focused on survival necessarily. We get the kids to school, go to work, make dinner for our family, and crawl into bed. What if it were these simple, everyday tasks, interactions and habits that were actually the source of the magic? The secret, I believe, is curating each day with intention and awareness that awakens appreciation and gratefulness. We don’t have to do these things, we GET to do these things. Sometimes a simple shift in perspective makes all the difference.

3. Less is More. This is just so true for so many things! Less steps for your skincare routine, less layers of makeup, less times you take little things personally, less processed food, less to do’s that don’t feel good. Too much stuff is heavy (literally and figuratively).

4. Wake Up Early. Choose a time that allows you to have an hour or so that is all yours. It doesn’t matter so much exactly what you do with that time, but what does matter is that it brings you back to yourself. It could be meditation, prayer, walking, yoga, journaling, reading or sipping on coffee. This will change your life if you do it daily.

   

5. Be Consistent. It’s not the length of time you do anything in a day, it’s the consistency that makes the biggest difference. It’s your daily habits that create your life!

6. Let Go. When you let go of the need for external validation, amazing things happen! Your energy shifts, you become magnetic and more people are attracted to you. You will come to understand that the only validation you need comes from within and you will experience increaseed confidence and inner peace.

7. Take care of your Skin Microbiome. Just like the gut, our skin is host to millions of bacteria that have important jobs. For the skin on our face to age as healthy and gracefully as possible, we have to protect the balance of bacteria on its barrier. Protect it daily with a mineral spf and do not over exfoliate or layer more than one or two actives on during your routine.

8. It’s the Food! The food you choose to put into your body matters. In order for your body to feel good and look good, you must give it the right building blocks. If your diet consists of fast food and processed food, it will break down and cause disease (picture a house with a weak foundation or a car built with rusty parts). Create a foundation of whole food, cook more and experiment with a variety of veggies and fruits and see what happens!

9. Prescription for Racing Thoughts. If you get stuck in a swirl of anxiety, worry, negative thoughts and overwhelm, try this:

   First, shake it out. Shake your arms, jump up and down, and visualize you are releasing stuck energy. Then stand still and breathe slowly and deeply from your belly. Then, drink a glass of water to get hydrated. Next, go outside if possible. Stand in the grass and feel the sun. If it’s in the evening look at the stars. If possible, go for a walk. Nature grounds you in your body, brings your energy from your head to your heart and reconnects you to the present.

10. Trends, meh. If it gets too trendy, I let go of it.

11. A White Button Down. Every woman looks amazing in a white button down shirt. Crisp and structured, soft and flowy, either works. It’s classy and elevated and you’ll look put together even if you don’t feel it!

    

12. Be Discerning. Be so discerning about who you surround yourself with. Choose positive, inspiring, kind caring people. This includes social media.

13. Have Certainty in your Decisions. Make a decision that works for you and make it the right one. This doesn’t mean it has to be perfect, but if you are true to yourself then it will be the right one in that moment. Be open minded, but always come back to your truth.

14. Teeth, Colon, Eyes. Don’t forget these guys! They are big contributors to our beauty and radiance as we age. Make sure you are getting your regular dental and eye exams and that you are detoxing (going to the bathroom) everyday! If you need support in that area, Kimberly Snyder’s Detoxy has always been my go to. It’s non-habit forming and gentle on your system.

15. Redefine Beauty. Aging is a normal part of our life if we are lucky. To me, the only choice is to embrace it. It’s pure priviledge to live this life in our beautiful body, have experiences, love, learn lessons and do better next time. As we age, we grow in a way that cultivates inner freedom and contentment. This is true beauty.

16. Take Care of your Sleep. There are so many benefits to prioritzing your sleep life, but the effect on the brain really motivates me to stay consistent. Check out this article linked below about how deep sleep ‘cleans’ our brain, increasing healthy blood flow while flushing toxins and waste.

    “You really need to sleep to keep a healthy brain because it links electrical activity to a practical housekeeping function.”

    

    If you need help winding down, there are quite a few non-habit forming supplements on the market that could be really beneficial. I love Arrae’s Sleep capsules and take just one before bed. It feels supportive to my system and helps with my restorative sleep. Also, I don’t wake up groggy at all.

    If you want to give them, or anything at Arrae a try, you can use this link: https://get.aspr.app/SHmGR and code SARAHB15 for a discount!

    

Alkalinity dominates throughout the majority of our body and it works very hard daily to maintain our alkaline/acidic balance. In fact, it’s one of the most important roles our nutrition plays. It’s fascinating. What matters most is how what we eat is absorbed when broken down and delivered to our blood, tissues and organs. Keeping a slightly alkaline environment helps our body to detox naturally everyday ridding itself of toxins and sludge. This is the normal order of things and allows an easy ride (picture a highway with no traffic or road work). And from the perspective of beauty and aging well, this daily cleansing equals more energy, vibrancy and ability to absorb the life giving minerals and enzymes our hair, skin and nails need to thrive.

A chronically acidic environment (very common with traditional American diet) over time will lead to a host of issues. When we become overly acidic, our body compensates by pulling minerals from our bones and organs, doing whatever it can to stay in balance. This results in depletion and chaos. You will notice everything from dull skin, dark circles, brittle hair to brain fog, disrupted hormones, inflammation, digestion issues, kidney stones, excessive mucus…..a perfect environment for disease.

Habits and Foods to increase Alkalinity

• Water

• Green Tea

• Ripe Fruit

• Greens / Sprouts

• Vegetables (even starchy ones)

• Lymph Support (yoga, dry brushing, breathwork). More on this in a future post!

• Chew your Food Thoroughly

• Sleep Well

• Calm & Centered Emotions

Move towards each meal being at least 80% alkaline foods. These include fresh vegetables and fruit…foods from nature! Beginning your day with a green smoothie is a great way to ease your body into gentle digestion, balance and absorption of life giving minerals and enzymes. Mix and match your favorite fruit and greens based on the season and your preferences. I would recommend always adding a squeeze of lemon or lime and use water instead of a non-dairy milk (save that for later in the day as you eat more complex meals.)

Habits and Foods that create Acidity

• Alcohol

• Coffee

• Dairy

• Meat that is not grass-fed and grass-finished

• Processed Food

• Refined Sugar

• Soda

• Stress

• Anger and Resentment

These things don’t need to be completely eliminated, but consider making them a smaller percentage of the big picture.

With continued awareness to this balance AND a practice of listening to your body, you will feel and see the benefits of an alkaline lifestyle!

Seasonal transitions are the perfect time to assess your habits and routines. Fall, in particular, seems to be a universal favorite for many people because of the relief from summer heat and the coziness of sweaters and warm elixirs. Consider what rituals you can bring in or let go of to help your body and mind prepare for what’s to come.

This time of year can also get a little tricky with less sunlight, cold air drying our skin and less time outdoors. There is also a feeling of anticipation and some real stress with upcoming holidays to manage and plan for (creating the magic is alot of work for a mom!) But, the goal for me is always to find ways of going with the flow so I can find a little magic for myself too.

Here are some ideas to help balance your mind and body so you can feel better in your skin as we move through the last quarter of 2024.

Nourish: I often turn to Ayurveda for inspiration when it comes to seasonal transitions. As the air becomes cooler, the leaves get dry and the wind picks up, it’s important that we stay grounded. Ayurveda emphasizes a shift from raw salads and cold drinks of summer to warm stews and soups, hot elixirs and root vegetables. This is not to suggest totally eliminating salads, but adding in more cooked foods will naturally ground your energy.

One of the easiest ways to ground with food is to roast a pan of your favorite vegetables. I love roasting carrots, sweet potatoes, broccoli, mushrooms and yellow squash. A sprinkle of salt and pepper, a drizzle of olive oil and a heavy garnish of parsley will make this a nourishing staple to your meals for the week. You can add to a whole grain, soup broth or protein for a grounding and balancing meal.

Spice: Two of my favorite fall spices are cinnamon and cardamom. Consider a sprinkle of each in your morning coffee. Cinnamon is known for its longevity benefits because it balances blood sugar. Cardamom helps negate jittery effects from caffeine so you are left with a calm energy from your morning brew!

Hydrate: Chia seeds became trendy about 10 years ago but they are still worth keeping in your kitchen to support internal hydration and smooth skin. Have a jar of chia gel prepared in your fridge for the week. All you do is add water and chia seeds to a jar (I don’t ever measure but a ratio of a little more water than chia usually does the trick!) When the chia seeds soak up the liquid, they form a gel around each seed.  This gel “collects” toxins as it moves through your organs acting as a detoxifier.  The healthy amounts of omega 3 fatty acids in these beauties will do wonders for your skin.

Consider adding this “Skin Smoothing Chia Cereal” to your Fall menu.

The combination of healthy fats, protein, vitamins and minerals make this “cereal” a nutrient rich powerhouse that will satisfy your appetite and make your body happy.  

Combine 2 TB chia seeds, 2 TB hemp hearts, 1 scoop of vanilla protein powder and 1 cup of non-dairy milk of your choice. I also like to add frozen banana and pumpkin seeds.  

Prepping this the night before is helpful for busy mornings, but if you make it the day of it just needs to sit for at least 10 minutes.  

Move: Reach, bend, twist, squat, stretch! Our bodies are meant to move frequently throughout the day. This is especially helpful to remember during this time of year when we naturally stay in doors more often. A helpful habit to get into is to not wait until you have an hour to “workout” but finding a few minutes to incorporate stretching or some type of gentle movement a few times of day will connect you back to yourself, enhance circulation and give you a energy boost…with a glow! If you are seated for long periods of time at work, set a timer for every 30 minutes. Take 1 minute to stand up, stretch your legs, do a few calf raises, take a deep breath and quick walk around the office.

Glow: Adding a few drops of your favorite oil to your moisturizer (face and body!) is an easy and effective way to add extra hydration to your body and it gives you a natural glow! There are many options to consider but my favorites are jojoba and rosehip. You can find these very reasonably priced on Amazon or I also love Mountain Rose Herbs. If you need to tend to extra rough areas like heels an elbows, a dash of shea butter is amazing. Just make sure you are buying organic and without extra additives.

Legs up on wall: Our lymph system doesn’t move on its own, so it’s very helpful to give it some support. A simple ritual of elevating your legs is so helpful to your body after a long day to increase circulation and relieve any heaviness you may feel. 10 - 15 minutes is all you need. You can put them on a wall or just as long as they are elevated above your heart will be enough to have benefits.

Evening Elixir: Adding hot tea to your routine as you wind down in the evening will nourish your nerves and prepare your body for a rejuvenating beauty sleep. I like to look for herbal formulas that are known to soothe the gut, support the skin. One of my favorites is The Cleanser Tea from Organic Olivia. I add a dash of manuka honey for a little sweetness and immunity benefits.

Cleanse: It’s important that we think of detox as a daily necessity and crucial that we eliminate regularly (like everyday) to move toxins out of our body. This includes excess hormones like estrogen! Our bodies are great at doing this, but we are bombarded with toxins in our daily life. Consider adding a magnesium oxide supplement to your evening routine. It will infuse your system with fresh oxygen molecules with the added benefit of magnesium which keep things moving along consistently.

I love Kimberly Snyder’s Feel Good Detoxy 2.0 and take it right before bed each night. I have always said it’s my #1 beauty secret!

I’m sure you have a cleanser already…you probably have 20 floating around in your cabinets! First step is to do a skincare product detox and purge old products. It can be hard to do this as you think about all the money spent on them, but just do it. They are old, expired and it’s time to let go.

Cleanse

Your cleanser should be gentle and non-irritating, and should remove your makeup thoroughly. When you shop for a cleanser, you want to make sure the consistency is specific for your skin type (oily-gel, dry-lotion, combination-foam). Also, I would suggest getting one that can also easily dissolve makeup instead of getting a separate makeup remover. This not only saves you a step, but I have found much gentler on your skin, especially around the eyes. I never liked rubbing a cotton pad over my eyes anyway. I felt it dragged the skin too much. As you cleanse, spend time to make sure you remove all of your makeup with gentle circular motions.  The ingredients need to cleanse gently and effectively, but remember you are rinsing this product off so any marketing for infusing your skin with this or that will not be helpful to your skin.

Always cleanse your skin at night. Removing oils, sweat and makeup from the day is so important to let your skin and pores breathe. Something as simple as choosing a headband or wrap to pull your hair back when you cleanse can turn this task into a nightly ritual. Use lukewarm water, a nickel sized amount of product and cleanse in circular motions. If you have a lot of makeup on, rinse and cleanse a second time. Dry your face with a clean towel by gently patting and soaking up the water instead of rubbing which is too harsh.

One of my favorite brands is Paula’s Choice. I have used her products for over 20 years and she never disappoints, but you can find good options at your drugstore as well.

Exfoliate

Whether your skin is oily or dry, the right exfoliant will be your skincare secret!  If done properly, it will get rid of dead skin cell buildup (this can make your complexion dull), can keep your pores clean (bye, bye blackheads!), will even out your skin tone and soften wrinkles. 

So which one?  If you have oily, acne prone skin choose one that uses BHA (beta hydroxy acid). You may also see it referred to as salicylic acid.  This is a derivative of aspirin, works deep within the pores and is anti-inflammatory.  If you have dry or sun damaged skin, look for a product containing AHA (alpha hydroxy acid).  You may also see it as lactic or glycolic acid.  This can be very beneficial for breaking down and getting rid of the thick sun-damaged layers of the skin.  Begin with 1-3x/week, but if you find you are feeling too dry please skip an extra day or two. You want to be aware of your skin barrier and not over exfoliate. Also, be careful with exfoliating products containing the word “scrub”.  These are physical exfoliants usually containing some kind of bead and can be very irritating for your skin, doing more harm than good.

Moisturize

I love this step!  It just feels good.  But here’s where it gets tricky.  The purpose of your moisturizer is not necessarily to give your skin more moisture or water, but to help it retain the moisture levels it already has.  There are certain ingredients that mimic the skin’s healthy functions. One group of these ingredients are antioxidants.  Look for products that contain alpha-lipoic acid, vitamin C, vitamin E, coenzyme Q10, green tea, acai, pomegranate and grape seed extract to name a few.  They help repair and enhance the normal function of the skin, the effect being a more youthful and radiant complexion! 

Both oily and dry skin can benefit from a moisturizer.  The difference will come in the “delivery system” or texture.  A lighter gel is great for oily skin and a more emollient cream better for dry.  Also remember these products should be in an air tight and opaque bottle so the antioxidants will remain stable (no open jars).  To prevent further sun damage, your daytime moisturizer with an SPF of 15 or higher is a must.  It’s not as exciting as a new product, but prevention is the number one way to keep your youthful radiance!

Ritualize

Create a space in your bathroom to display your products.  Have them accessible morning and night.  You don’t have to devote large amounts of time to your routine, but the consistency makes all the difference. Treating this small ritual sends a valuable message of the importance of taking care of you!

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A Little Background

Skincare has been part of my life and one of my biggest passions since I was a young girl. The biggest motivation began in my early teens while dealing (not so gracefully) with cystic acne. Rounds of Accutane and harsh exfoliants brought a certain awareness, even at that age, of inner vs. outer beauty and products that deplete instead of nourish.

I went to college for Business Management, not knowing what I wanted to do, so I chose something broad. Fast forward to my late 20’s, I decided to go back to school specifically for esthetics. I worked as an esthetician on and off for many years but it has consistently been a big part of my personal life—whether experimenting with products or creating skincare regimens for my friends. Presently, I am almost 46! I work as a personal banker during the week, which I truly enjoy, but wanted to keep esthetics in my life with the goal of helping women feel really good in their skin. I set up my facial room and now offer esthetics on Saturdays.

Philosophy

We live in our body everyday and can lose perspective when it comes to ourselves. We are also bombarded with cultural expectations that effect our perception of ourselves and that is often an uphill battle. But I’m here to offer a new perspective. One that celebrates your unique beauty and the face you show to the world. A perspective of appreciation by nurturing and caring for your skin. Helping to bridge the gap between inner and outer beauty, lighting a spark of pure joy for the skin you're in. This is why I created The UpLifting Facial. For more of my thoughts on beauty, check out my About page!

The UpLifting Facial

My initial inspiration was to emphasize Ayurvedic techniques and ingredients. This is still a large part of each session, but over this last year, it has evolved some.

Here is a general guide of what to expect:

Prepare Your Canvas. I begin with a light cleanse followed by dermaplaning to gently exfoliate dead skin cells and remove peach fuzz. Then, if desired, I will shape and clean up your brows.

See the Light. Well, you will have goggles on, but you will receive the healing properties of red light with the Celluma Pro Medical Grade LED light therapy. Light Therapy is the application of specific wavelengths of light to tissue to obtain therapeutic benefits. Reasearch has shown a decrease in inflammatory cells, increased fibroblast proliferation, angiogensis stimulation & increased collagen synthesis. It is also known for its ability to rejuvenate skin, treat acne, decrease inflammation & increase mirco-circulation.

Arm Candy. During the light therapy session, I will be working on your hands and arms. If needed, I’ll trim and file your nails and apply cuticle oil followed by a relaxing arm and hand massage, lengthening tight muscles and working out tension in the hands and fingers.

Coming Up Roses. Next, we move up to the face. A Rose Water Mask is then painted on with an applicator. The end result is calm, balanced and hydrated skin.

Scalp Therapy. While the mask is working its magic, an organic rosemary oil is applied to the scalp and I will treat the scalp, head and hair with massage to increase circulation and relaxation.

Ayurvedic Face Lift Massage. This is a structured physical treatment of the face using a series of different strokes, techniques, Marma points & oil. It is one of the most celebrated massage treatments within Ayurveda. It is used to prevent & reverse the physical signs of aging, to relax, rejuvenate and promote health inside and out. I will also incorporate fascia release to relax tight tissue and improve natural elasticity. The oil used has evolved to my own combination of jojoba, rosehip, pomegranate and vitamin E oils.

Parasympathetic Points. As we near the end of the facial, a reflexology tool will be used (looks similar to a writing pen) to stimulate points that calm the nervous system.

Deep Breaths. After applying your end of facial skincare, I will advise you to remain as you are for several minutes, breathing deeply to prepare your body and mind to re-enter your day…refreshed, relaxed and feeling really good in your skin!

To schedule your Uplifting Facial with me, please call or text me at (229) 327-7176 or email me at yourskinbysarah@gmail.com.