Avocado Fruit Cup with Chia Yogurt Dressing

On average, fruits and vegetables have very high water content. But unlike water you may drink from the tap or bottle, fruits and vegetables also contain essential antioxidants, phytochemicals, and macro- and micronutrients.

Eat Your Water – Don’t Just Drink it.

Grapefruit, blueberries, pear, orange, mango, and strawberries, are all water-rich fruits (75% + when it comes to their water content). Greek yogurt also contains around 80 percent water, and chia seeds help the body soak in all of that water! Avocado adds some healthy fats to help you feel full, but feel free to omit if you prefer.

Serves: 6 (you can also eat all 6 servings yourself!)

INGREDIENTS:

  • 1 avocado
  • 1 grapefruit
  • 1 pear
  • 1 orange
  • 1 mango
  • 2 handfuls of blueberries
  • 4 handfuls of strawberries
  • ½ lemon, juice squeezed
  • ½ lime, juice squeezed
  • 1/4 cup Greek yogurt
  • 5 finally chopped mint leaves
  • 1/4 cup chia seeds

DIRECTIONS:

Wash, peel, core, remove seeds (if necessary) and cut into desired size pieced fruits. Add to a bowl.

To make the dressing, in a separate bowl whisk together Greek yogurt, lemon and lime juice, chopped mint and chia seeds. Pour over the fruits and mix just enough to combine. Serve chilled. Store covered in the refrigerator for up to two days.

Top Tip: The longer you leave the chia seeds, the more they soak up the water. This also provides an interesting texture to the dish and is well worth a try.


Doctor Murad

 Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

 

 

 


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5 Skin care tips for students

Everyone knows that when you’re at school, rushing from one end of the building to the other with only 5 minutes to spare, your skin’s health is often the last thing on your mind. However, the weeks and years of abuse can take its toll on you: acne breakouts can, and do, happen to us all! The worst thing you can do is stress out even more about the downward spiral that may be happening to your face, so here are a 5 easy tips on how to manage your skin’s effectiveness as the first barrier against stress!

 

Everyone knows that eight glasses of water – while still a way of putting water into your body – also means eight trips to the bathroom.  When we eat more water-rich foods, we absorb water more slowly because it is trapped in the structure of these foods. That slow absorption means that water in food stays in our bodies longer, with a multitude of additional benefits. Having water-rich cells not only means you look better, but your body functions better as a result. That exam you’ve been cramming for every day this week? Eat leafy greens such as kale and spinach during that week, both of which have proven benefits to your memory retention, and you’ll be out of there in no time! By choosing foods such as fruits and vegetables, you’re not only hydrating and feeding your body, you’re also curbing the cravings for salty, fatty foods that absorb all the water your body is reserving for your cells and muscles, and make you feel bloated.

Takeaway: By eating several servings of raw fruits or vegetables each day, you will be able to stay hydrated significantly longer and your brain will thank you.

 

 

A hard thing to do while in class, is keeping your face clean from all the debris floating around. From old, musty textbooks, to the desk you’ve been “resting” your head on, every surface contains millions of bacteria life forms. The best way to protect your skin from potential outside invasion is to cleanse daily! The Murad Clarifying Cleanser kills any bacteria by using 1.5% salicylic acid, which helps clear out your pores, pushing off dead skin cells and regenerating new, healthy cells. If you have skin that tends to get oily as the day goes by, don’t forget to exfoliate three times a week. Use the Skin Smoothing Polish, as the fine micro-polishing beads deeply penetrate pores to remove impurities from the surface of your skin. The most important thing to remember is to cleanse twice a day! Your skin will thank you after a long day being exposed to the elements.

Takeaway: Wash your face at least twice a day and don’t go to bed without removing your makeup

Protect your skin and wear sunscreen everyday—even if you’re oily

 

As the year rolls back into school mode, we tend to see the cloudy weather as a sign to stop using sunscreen. By not protecting your face from harmful UVA/UVB rays, we are potentially putting ourselves at risk for serious skin diseases and premature ageing. UVA rays are characterized as the sun’s rays that penetrate into the deeper layers of your skin, causing damage on a cellular level, the primary cause of skin cancers. UVA rays are also used in tanning booths, so while that tan may make you look fabulous for a month or two, your skin could be very damaged underneath. Avoid these places at all costs! UVB rays are mostly responsible for the sun burn you get in the summer months. These rays are shorter, and do not penetrate very deep. However, they are the leading factor in photoageing, which is when the outside layer of your skin has been so burnt over time, that it wrinkles prematurely.

 

Finding a sunscreen that protects against both of these is very important, especially on your long bus ride to school every day and back. Try a moisturizer with broad spectrum, which means it protects from both types of rays, of SPF 30 or higher, such as the Age-Balancing Moisturizer. This not only helps protect from the sun’s harmful rays, it deeply hydrates your skin so it is perfect for the in-between months when the weather is cold, but the sun is still out to play. It also has anti-aging benefits, to help combat any photoageing that may have resulted from previous years of tanning sessions.

Takeaway: Use a moisturizer with sun protection every day

This has been told to us since pre-kindergarten: keep your hands off of your face. Why is this so important? You may think that your hands look perfectly clean, or maybe you touch your face unconsciously, but the truth is, our hands touch everything and gets dirty! Cleaning your hands frequently helps reduce this. The temptation gets even stronger when there is a very stubborn, painful pimple sitting smack-dab on the tip of your nose. Picking or popping this zit is not an option! By breaking open the pore, you are exposing the pimple to outside bacteria, which will make sure it never goes away, or worse, the bacteria that was trapped inside before is now free to roam the surrounding area of your nose, cheeks and face, resulting in a tribe of pimples!

The best way to get rid of a pimple is to apply a topical spot cream, like the Acne Spot Treatment. You can use this as many times a day as you like, as it will dry out the pimple, using sulfur to bring the head to the surface. Then, when you get home, exfoliate your skin just before using a cleanser, like the Time Release Acne Cleanser. The exfoliation will remove the head of the pimple in a safe, non-obtrusive way, and the salicylic acid in the cleanser will go in and finish off that pesky acne-causing bacteria. This also prevents the potential for scarring, which happens when you wound your skin while popping or picking at pimples.

Tip: Clean your phone screen regularly with an anti-bacterial wipe and change your pillow cases at least once a week.

Be prepared – Pack a spot treatment

Being on the go all the time limits how much time you can spend rejuvenating your skin. Even if you cleanse every day and night, sometimes it’s just not enough. Take five minutes out during your bathroom break to re-vamp your skin. By using the extremely handy Clarifying Wipes, you can reduce your chances of having clogged pores in just minutes. Use this at least once a day, especially after you’ve done any type of physical activity. Also, a leading cause of acne breakouts is oily skin. If you’re noticing that around lunch time every day, your skin is looking shinier and feels oilier, don’t just wipe the oil off. Use the Clarifying Wipes to soak up the excess oils followed by the Oil-Control Mattifier to prevent more oil production.

 

School stress fluctuates up and down throughout the year, but if you follow a set routine, your skin doesn’t have to suffer too! Remember to take time out whenever you can to just relax, either with an at-home spa day to pamper yourself or an evening watching Netflix with your family and friends! Your skin’s health is connected to your mental health, and if your mind is happy, your skin won’t have any reason to complain. Remember you are beautiful.

 
 
Blog post by Murad Beauty Advisor – Dania

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DIY Vitamin Boosters

Now that the weather is getting warmer, it’s very tempting to reach for an unhealthy soda. We want to share these easy to make healthy alternatives from the Food Matters Team.

DIY VITAMIN BOOSTERS

Water makes up 60-80% of our entire body mass, so it makes sense that when we don’t consume enough, all kinds of issues start to occur!

Consuming plenty of water each day is critical for your body to work at its best, so if you’re not getting enough, your body will start to send a whole range of signals to let you know that you need to top up. Some of these signs include headaches, dizziness, and clogged pipes. Read more about 10 signs you need more hydration.

We know drinking liters of water can be challenging but before you head to the store to buy flavored water, loaded with sugar and additives – or worse, soda, try making some homemade versions like these 3 versions, packed with fresh fruit, veg and herbs, your taste buds will be dancing and you’ll never get bored again

1-inch piece of ginger, thinly sliced
1/2 grapefruit, thinly sliced
1 lemon, thinly sliced

Fill a medium sized glass jug, with filtered water and add sliced fruit.
Stir well to invigorate the water with flavors and sip throughout the day.

Source www.foodmatters.tv
Source www.foodmatters.tv

1 small cucumber, thinly sliced 1 lime, thinly sliced
Handful of mint

Fill a medium sized glass jug, with filtered water and add sliced fruit.
Stir well to invigorate the water with flavors and sip throughout the day.

Source www.foodmatters.tv
Source www.foodmatters.tv

1 cup fresh or frozen mixed berries
Handful of mint

Fill a medium sized glass jug, with filtered water and add sliced fruit.
Stir well to invigorate the water with flavors and sip throughout the day

Source www.foodmatters.tv
Source www.foodmatters.tv

Source www.foodmatters.tv

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Skin is a water gauge

The Water Principle is not about drinking four to eight or twelve glasses a day, it is about getting water into cells and keeping it there so that every one of the trillions of cells in your body functions at full capacity.

Next to oxygen, water is the most important substance you need, and almost everything we know about aging tells us that the decline in function over the years is a story of water loss. At birth, about 75 percent of our weight is water, but gradually as we age we lose the ability to hold on to water. On average, man is about 60 percent water and a 15 percent decrease in water may not seem like much, but as you’ll see, if we look at the cheek of a baby and a seventy-year-old, it makes a dramatic, visible difference.

The skin is the largest and only visible organ of the body, and it reflects the aging processes – including water loss – that occur throughout the body. The damaged, water-deprived fibers and cells, and the gel-like substance in which they are all embedded, tell me that a similar situation exists in the cells of the heart, the muscles, the liver, the walls of the blood vessels, and the joints. Each and every cell of the body is connected. Therefore, if water is lost from the epidermis, those cells will withdraw water from somewhere else. It comes from the fluid circulating around the cells, then from an adjacent cell or from the dermis beneath it, and eventually from other tissues or cells of other organs.

Water is essential to the life of every living cell. It is what keeps a cell from collapsing in on itself, so one of the purposes of the body’s natural chemistry is to insure that each cell from the brain to the heart to the organs of the abdomen are kept plump with fluid on the inside and lubricated with moisture on the outside. Water also gives volume to the blood and pliability to the tissues. You can see this in your skin.

Without an adequate water supply, the skin cells, disintegrate. Structures that support skin become stiff and lose flexibility. The skin layers become thin and flat. Blood vessel walls become fragile, porous, and leak water like old pipes. Nutrients can’t be delivered, and waste materials aren’t carried away. And the more water that’s lost, the more fragile and penetrable the barrier is. That weakening means even more water is lost, and a destructive, self-perpetuating cycle is set in motion.

You can put a stop to this water loss. You can rebuild a vital strong barrier than not only gives you a more youthful appearance but also functions at its full potential, defending itself against further water loss.

Read more about:
The Science of Cellular Water
Health Benefits of Watermelon
3 Rules for good health
Recipe for hydration
 

Doctor Murad Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

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Food Is Medicine

Before there was medicine, there was food. An emerging body of evidence suggests that if we ate a healthier diet, we might not need so much medication. Have you ever asked why certain things grow in some places and not in others? Take, for example, oranges, pomegranates, and apricots, which are grown in the Middle East and also in California. These fruits originally came from Southeast Asia but as people traveled, they carried the fruits with them for quick and easy nourishment. For example, sailors planted orange groves along their trade routes to prevent scurvy caused by a lack of vitamin C in the diet. But beyond ease of transportation and transplantation, each of these fruits served a health purpose.

Scientifically, we now know that oranges, pomegranates, goji berries and apricots are packed with vitamin C and other antioxidants, which can help combat cell oxidation and sun damage, and in the case of pomegranates, even boost natural damage, and in the case of pomegranates, even boost natural sunscreen levels, which is extremely helpful in warm, sunny climates. Going further, science has illuminated the importance of obtaining antioxidants from the diet because the body cannot make many of them, including vitamin C. Antioxidants also assist in the cellular renewal process and help cells stay plump with water.

 

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Tips for Combination Skin

BL15_553-SunDamageComplexions

Late afternoon: your forehead, nose and chin look embarrassingly shiny and your pores are about the size of craters of the moon. No matter how much powder you apply, the shine just reappears with a vengeance. What’s even more intriguing is that the rest of your face looks perfectly fine: no shine, no enlarged pores, just smooth, balanced skin. Or maybe there’s some dryness on the sides of your cheeks? Either way, you are experiencing a bad case of COMBINATION SKIN.

You know you have combination skin when your T-zone is oily most of the times while the rest of your face stays normal or dry. The imaginary ”T “of the T-zone is formed by your forehead, nose with the surrounding area, plus your chin. This skin type in particular is always a challenge in skincare – products for oily skin will work on your T-zone but present the risk of over-drying the rest of your face, while hydrating products for dry skin will cause even more trouble on the oily parts while balancing the rest.

This is where products specifically formulated for combination skin are needed. Products for combination skin reduce oil production without stripping skin of its moisture while balancing and hydrating the rest of the face.

To balance your oily and dry areas effectively, give your skin some extra TLC.

Here are a few tips for combination skin:

Exfoliate regularly

– Exfoliation will remove the layer of dead skin cells that can lead to acne breakouts because of too much oil. If your sides are dry, then your skin’s cell turnover is slowed down and exfoliation will help improve this condition. Fruit enzymes, AHAs and BHAs are all effective exfoliators for combination skin.

Hydrate

– Probably not what you wished, especially for your T-Zone! But maintaining optimal hydration will help your skin produce lessmoisture oil and balance out the entire face. Special moisturizers for combination skin are water-based, oil-free, and include antioxidants and plant extracts that combat oil production. Such plants can be Queen of the Meadow, Myrtle, Witch Hazel, Cinnamon, Argania, etc.

Shrink the pores

– Often your pores in the T-zone appear enlarged. To minimize them and give your skin a smooth, even look, it helps to have some occasional steam bath for your face. Always use a gentle cleanser formulated for combination skin and use a toner that will help shrink those pores in an instant. Toners are designed to help balance your skin’s pH after cleansing and they are formulated with gentle astringents and botanicals that calm the skin.

wash

Wash your face regularly

– It doesn’t get easier that using a special cleanser for combination skin. Morning and evening, wash your face to remove dirt and impurities and balance skin effectively. Cleansers for combination skin are gentle and don’t dry out your skin. Never go to bed with makeup on – it can cause more irritation and lead to imbalance.

Drink water

– Maintaining optimal internal hydration is essential for beautiful, balanced skin. It’s not just about the water intake, but also about other healthy fluids that count as “water”: natural juices, soups, herbal tea and milk.

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What is RepleniCell?

RepleniCell

By Jeff Murad, VP of Product Development

Our defining formulation principle at Murad is the Principle of Cellular Water™. This is the idea that as we age or undergo stress or disease, the cells throughout our body lose water through damaged cell membranes. The only way to make skin as healthy and beautiful as possible is to strengthen our cell membranes and ensure that every cell has its optimal concentration of water. Only then is skin truly receptive to targeted treatments for specific skin conditions, such as acne, wrinkles or photodamage. Because of this, hydration (through the use of moisturizers in particular) is an important factor for Murad when our New Product Development team creates formulas.

Traditionally, there are only two methods to hydrate the skin topically. One method is through the use of moisturizers that use humectant ingredients, such as Hyaluronic Acid and Glycerin to attract moisture from the environment. These humectant ingredients are water-soluble.

The second method is through the use of emollient oils that sit on the surface of the skin and prevent water from seeping out—a process known as Transepidermal Water Loss (TEWL). These emollient ingredients are oil-soluble.

As anyone who has made a vinaigrette salad dressing knows oil and water do not mix easily. Because of this, moisturizers are made in two containers. The first contains water and the water-soluble humectant ingredients, while the second contains the oils and oil-soluble emollient ingredients. Only then is an emulsifier added that allows the two sub-formulas to merge into a nice, elegant lotion or cream. Of all of these ingredients and ingredient categories I have listed, there is one that actually does nothing to keep the skin hydrated. Surprisingly, this non-hydrating ingredient (that is central to any good moisturizer) is the water itself. Without the presence of special molecules, water is unable to pass through the cell membranes in our bodies (including our skin cells). So the water in your moisturizer—the one that is the first or second ingredient (meaning it is at least 50% of your formula)—is doing nothing except solubilizing (dissolving) the humectant ingredients in the formula.

blog-multi-tasking-products-2

The question the New Product Development team at Murad was faced with was: how do we get that inactive 50% of the formula to become an active hydrator for the skin? To find the answer, we looked at skin biology. The cells in our bodies are actually able to move water around, but only through very specific methods. Deep within the surface of the skin, cells use special water channels known as aquaporins to move water in and out in a single file line. Closer to the surface, water molecules pair up with chaperones, known as osmolytes, that allow them to pass through cell membranes as needed. Looking at this process for inspiration, researchers at Murad discovered a unique blend of osmolytes and aquaporin stimulators we call RepleniCell®, that “activates” water to help transport and lock it into the surface layers of the skin.

Now, before we begin to manufacture any Murad moisturizer, we start with a tank loaded with water that has been pretreated with this RepleniCell® cocktail, rather than the standard water all other moisturizers begin with. Once all of the mixing is complete, we are left with a product that is not 50% active, but rather has the ability to be a full-performance hydrator for all of our skin.

 


 By Jeff Murad, VP of Product Development. Dr. Murad’s son and VP of New Product Development Jeff Murad oversees product formulation and testing.

 

 


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