Dr. Murad’s Power Green Salad

greenAlways keep a “Power Greens” salad base and healthy “add-ins” in the refrigerator. New Power Greens mixes available in many markets include great greens such as baby kale, baby chard, and baby spinach. These blends make a terrific healthy base for you to customize and create your own special salads. If you cannot find a prepared power greens mix in your local market, experiment with what you can find—you may need to start with bagged spinach or kale and mix it with one bag of cabbage prepared for coleslaw.

 

When your power greens lose peak freshness for salads, lightly steam them for side dishes; sauté them with poultry, fish, or egg dishes; or make a vegetable soup or smoothie with them. Be creative with vegetables and you will love the results!

Dr. Murad recommends that you use your imagination and have fun adding in a selection of favorite healthy foods that you have on hand to the power base. See all our Recipes on the blog: Dr. Murad’s recipes.

 

DR. MURAD’S FAVORITE POWER SALAD “ADD-INS” INCLUDE:

Whole grains, nuts, seeds, fruits, tofu, tempeh, seafood, fish, poultry or lean meat, cucumbers, fennel, baby bok choy, broccoli, the entire cabbage family, celery, turnips, all colors of peppers, fresh herbs, carrots, the radish family, fresh sprouted veggies and grains, sugar snap peas, chayote squash, cauliflower, avocado, artichoke hearts, hearts of palm, shredded beets, sun-dried tomatoes, fresh tomatoes, fresh chopped ginger, lentils, quinoa, garbanzo beans, kidney beans, black beans, flax seeds, pumpkin seeds, sunflower seeds, sesame seeds, walnuts, slivered almonds, pine nuts, pomegranates, blueberries, blackberries, goji berries, citrus segments, sliced pear, sliced apples.

Download recipes for a younger YOU – Meal Plan and Recipes by Dr. Howard Murad

 


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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Before Medicine There Was Food

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In today’s society, we are led to believe that the solution to virtually every problem in our lives—from health to happiness—is a pill. While many of those pills contain life-saving medicines that are evidence of the true power of science, many aspects of our lives can actually be improved by following the wisdom of our ancestors and taking advantage of health-boosting fruits and vegetables. That’s why I often tell my patients to remember, “Before there was medicine there was food.”

Since May is National Skin Cancer Awareness Month, it’s a great time to try to add foods to your diet that help boost your skin’s natural ability to protect itself from sun damage. Foods like broccoli and pomegranate are rich in compounds that have been shown to improve the protective performance of topical sunscreens. I call this approach eating your sunscreen.

Our digestive health is an area where good food choices can provide benefits that medicine simply can’t. A diet that is high in both soluble and insoluble plant fiber will help to absorb cholesterol and help to create the kind of environment that allows your gut flora to flourish. Your gut flora is made up of the good bacteria that help you digest your food and avoid irregularity. It also contributes to your overall immune system health. And, of course, treating yourself to a wonderful salad for lunch or dinner is a much nicer option than a daily dose of Milk of Magnesia.

Even the traditional practice of marinating meats in cooking herbs and spices—like garlic, pepper, thyme, rosemary and sage—helps to eliminate certain potentially harmful pathogens. And let’s not forget chocolate. The antioxidants in this sweet treat are now being investigated as agents to help stave off heart, brain and vascular diseases, including dementia and Alzheimer’s.

I encourage you to spend some time getting to know the “medicines” available in the produce aisle of your local market. Your body, spirit and bank account may all be the better for it.
Article by Dr. Howard Murad

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Surround Yourself With Happiness

Happiness

 

One of the factors that contributes most to cultural stress is isolation. We all have busy schedules, but taking the time to reconnect with your family or loved ones is one of the healthiest things you can do – and it can play a key role in reducing stress.

An insight that I like to share with patients who love their family members but have simply not carved out any quality time with them is, “Surround yourself with happiness.”

While it is important to make time for yourself as well, being surrounded by family or close friends in a happy setting has proven healing and stress reducing effects.

If you place yourself in a happy environment, you are much more likely to experience happiness yourself.

It’s worth considering the importance of connecting with those you hold dear – and not just on holidays and special occasions.

A few other insights to consider:

  • “Heal yourself, reduce isolation.”
  • “Share your love.”
  • “Bear hugs keep the doctor away.”

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

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How to Make Time for Yourself

 

Making Time For Yourself
People today are busier than ever. As I describe in my latest book, Conquering Cultural Stress, we over-schedule and over-work, which gives us no time for ourselves. We are conditioned to accept a mindset that tells us that we should live to work, while in many other cultures, people merely work to live. It’s time that we start to find a better, and more balanced, approach to work that allows us to take back our lives.

If your 8 a.m. – 5 p.m. work day also includes dropping-off and picking-up the kids from school, carpooling from soccer practice to gymnastics, a PTA meeting, making dinner and helping with homework, how can you possibly find time for yourself?

The good news is that finding some “me” time is almost always possible when you commit yourself to making a few simple adjustments. Here are some suggestions:

First, get organized.
Place a large calendar up in a main room in your house, such as the kitchen. Make sure to write down your schedule and activities for every day. Also, make sure you have a small calendar with you at all times—pick up a book-style planner or just use the calendar on your smart phone. When you have times and activities written down in a clear, easy to read format, you’re less likely to forget them and overbook.

Next, learn to say no.
You need to accept the fact that you can’t be all things to all people. Nor can you be in two places at the same time – nobody can. If you are already busy and know time will be tight and life will be stressful if you say yes to one more thing, do yourself a favor and just say no and scheduled it for a later time.

Just like all your other appointments and activities, schedule “me time” into your life and write it on your calendar. Block out at least a little time for yourself each day. It doesn’t have to be long; just make sure it is something. Depending on the time you have, here are a few wonderful ways to spend “me time.”

If you have 5 – 10 minutes

  • Enjoy a healthy snack while reading a news article.
  • Call a friend for a brief chat. Just a quick call to say hello and check in on how he or she doing is enough to reduce isolation and stress.

If you have 15 – 30 minutes

  • At the end of the night, make yourself a cup of hot chamomile tea and unwind with your favorite novel. This will allow you a way to get lost in stress-free diversion, escape your hectic life, and relax before bed.
  • Go on a short walk. It doesn’t have to be long or far, it just needs to be enough to allow you time to de-stress and reflect.
  • Take a hot bath; soak and relax in the tub. If you have little ones, make sure someone else is home to watch over them and keep them out of your space.

If you have 30 – 60 minutes

  • Treat yourself to a manicure and pedicure.Massage
  • Schedule a class you’ve always wanted to take such as dance or cooking.
  • Go to the gym and sweat it out. Exercising will make you feel better mentally and physically.

 

If you have more than 60 minutes

  • Go to a movie. Sit back and relax and allow yourself to escape for awhile.
  • Get a massage. There are few activities more relaxing than a nice, deep massage to release stress and loosen your muscles.
  • Whatever you decide to do, one way to guarantee quality time is to “unplug.” Put down the smart phone. The emails will still be there when you plug back in. Remember, this is “me time,” and that means time for yourself, not time for you to cater to everyone else.

These are simply suggestions to help get you thinking about ways to carve out your own “me time.” I’d love to hear your favorite ways to make time for yourself. Please share in the comments below.

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The 5 Minute Beauty Trick Every Woman Needs

5 Minute Beauty Trick

 

Running low on sleep this morning? Need to get ready quickly and still look rested? We’ve got the perfect steps for you to follow. And guess what? All it takes is 5 minutes of your time.

Before we dive into these few steps the most important one is to drink water. Hydration is the key to young and beautiful skin. So remember to drink at least 1.5 L of water throughout the day. To make it easier carry a water bottle with you everywhere you go.

Step 1:

Polish away the dullness with a gentle Exfoliating Cleanser. Wash your face with the exfoliator and cold water to dissolve all impurities and stimulate circulation of the skin. You’ll look fresh and rested.

Step 2:

Fight eye-puffiness and dark circles with a firming Eye Cream. Apply a pearl amount onto the brow bone and beneath the eye gently massaging. This will help you boost moisture and look awake!Women-Purse

Step 3:

Moisturize and protect your skin with a hydrating Day Cream. Depending on your skin type, our daily moisturizers will provide instant moisture, brighten and tighten your skin in no time. Your complexion will naturally be radiant and your skin hydrated.

Step 4:

Quickly finish up with a Lip Treatment. This will give your lips a plumper and more youthful appearance. It will hydrate for fuller lips and fight aging on the lip area.

 

That is all! A fresh wash, an eye-treatment and lots of hydration for a beautiful, rested skin in 5 minutes. Now you can stay busy while staying gorgeous.

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Healthy Ways to Boost Your Morning Energy

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Breakfast truly is the most important meal of the day. By eating a healthy breakfast – preferably featuring eggs (one of nature’s perfect embryonic foods) and/or fresh fruit, you can kick your morning off to a good start and fuel your body for the day ahead. A very common part of the average American breakfast is a blast of caffeine delivered by a cup of coffee.

Caffeine is actually very good for memory, boosting energy, detoxifying the body and building stamina. However, like most things, moderation is key. Too much caffeine can lead to restlessness, irritability, anxiety and even an increase in blood pressure.
Coffee in reasonable amounts is great, especially if you love it. But if you don’t do well with big doses of caffeine, here are five alternatives to coffee that will still give youa morning energy boost.

  1. Ginkgo Biloba

    Ginkgo Biloba is an herbal extract that comes from the nut of the ginkgo biloba tree. Ginkgo biloba can be taken as a capsule or in tea form. It was used for centuries in Chinese medicine. The ginkgo biloba works as a vasodilator, which increases blood flow to the brain causing you to feel more awake and energized.

  2. Ginseng

    Ginseng is extracted from the ginseng root. Like ginkgo biloba, ginseng increases blood flow to the brain and gives the body a stimulating effect, similar to coffee. Ginseng can be taken in capsule form or in tea.

  3. Green Tea

    Green tea is described as a “calmer” form of energy, compared to coffee. Green tea is extremely good for your health. It helps boost metabolism and provides you with plenty of antioxidants and vitamins.

  4. Yerba Mate

    Yerba Mate is another herbal extract and is full of antioxidants and vitamins. The antioxidants and vitamins provide you with long lasting natural energy and none of the crashes that you may experience with coffee.

  5. Vitamin B12

    Vitamin B12 is an excellent pick-me-up for when you first wake up in the morning. Drink a glass of water with the recommended amount of B12 drops in it (check the bottle for appropriate dosage). The B12 will naturally enhance your energy and mental clarity.

Have you tried any of these alternatives? Let me know in the comments below.

 


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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Inclusive Health Grocery Shopping Tips

Grocery Shopping Tips

 

Part of the Inclusive Health® lifestyle that encourages cells to act younger is the choices we make regarding the foods we eat. Beautiful skin—and a healthy body overall—starts with the water we carry in every cell in our bodies.

Pitcher of Health
To help people visualize what healthy eating should look like, I created what I call the “Pitcher of Health.” By following this simple eating guideline, you can help strengthen your cells, increase your cellular water and get the nutrients you need for a healthy and happy life. This is in no way a strict or “fad” diet. On the contrary, it is a recommendation that will help you design your own blueprint for a healthy eating strategy.

A key aspect to think about as you look at the Pitcher of Health is to consider these guidelines as part of what I call the “80/20” rule. The food you eat should consist of roughly 80%  great, healthy nutritious foods, while the remaining 20% or so can be comfort foods. I’m a strong believer in this philosophy because those who stick to an all-healthy diet tend to end up craving the less healthy, but enjoyable foods all the time. If you never allow yourself the joy to experience your favorite treats in moderation, eating can become a chore and the tendency to binge eat will be much greater.

Grocery List
To get you started, below is a Pitcher of Health-inspired sample grocery list that I’ve filled with some of my own favorite foods. Remember that these are just suggestions, and you should feel free to substitute similar foods you enjoy if there are items on the list you personally don’t like or are allergic to.

Fruit (3+ Servings):

  • Dried goji berries
  • Bananas
  • Organic apples
  • Blueberries
  • Pomegranate
  • Watermelon

Vegetables (5+ Servings):

  • Broccoli
  • Kale
  • Tomatoes
  • Spinach
  • Cucumber
  • Brussels sprouts

Whole Grains (4 – 8 Servings)

  • Whole wheat bread
  • Whole wheat pasta
  • Oats and oatmeal
  • Quinoa
  • Buckwheat

Lean Protein (4 – 6 Servings)

  • Chicken breasts
  • Edamame
  • Greek yogurt
  • Eggs
  • Tilapia

Fats (3 – 4 Servings)

  • Nuts (walnuts, almonds, cashews, pecans, etc.)
  • Extra virgin olive oil
  • Wild salmon
  • Avocado
  • Flaxseed

Supplements

  • Multivitamin
  • Essential fatty acids

Treat

  • Frozen yogurt
  • A bar of dark chocolate
  • Yogurt parfait

Making Inclusive Health changes to your diet is likely easier than you think. By merely making slight shifts in what you pick up at the grocery store, you can learn a way of eating–and living—that’s sustainable and healthy for you and your family.

If you liked this post, you will also like: The Science of Cellular Water Explained


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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Veggie Antioxidant Juice Smoothie

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Antioxidants, such as vitamin A,C, E, polyphenols, are needed to prevent and repair free-radical damage. Natural smoothies or juices are filled with vitamins, minerals and antioxidants. These are absolutely essential to our health and wellness, and that’s why we love this recipe as a healthy snack or an post-workout energy booster.
 

Dr. Murad’s Veggie Antioxidant Juice Smoothie recipe:

  • 3/4 cup fresh carrot juice
  • 1/4 cup fresh natural unfiltered apple juice
  • 2 dark green lettuces leaves
  • 1 scoop soy protein isolate powder
  • 2 spinach leaves
  • 1/4 cup chopped fresh broccoli
  • 2 springs parsley
  • 1/2 teaspoon diced ginger root

Combine all ingredient in a blender until smooth.

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