What the gut!? Did you know that Americans are eating less than 12 grams of fiber a day? You need a minimum of 25 grams of fiber ever day for a healthy gut. Eating less than 12 grams a day leads to illnesses and disease over time. Also, let’s get real…it is constipation nation out there. Let’s get that colon rollin’ so that you can have a healthy gut which leads to a healthy body.
Want a healthy mind too? Did you also know that 70% of your serotonin is made in your gut? Yep! What you eat will effect your mood and determining if you are anxious and depressed or calm and happy. I call processed chemical foods “mood foods”. It will make you moody! Let us show you what foods boost your serotonin so that you can be healthy and happy daily.
Most people focus on losing weight instead of being healthy. If you focus on being healthy, the weight will come off naturally. Forget the scale and let’s heal your cells from the inside out. WTF Challenge focuses on internal health. When you get your internal health right, the outside: losing weight, and clear hydrated skin is a byproduct of the WTF program.
We want you off the diet! The word “DIET” has die in it. If you keep going from diet to diet, you will eventually die. Get on a lifestyle that is for health not external characteristics like weight loss. If you are healthy, you will maintain a healthy weight for your body.
And the best part of this program? You get not one plant-based health coach, you get two! Jacque Tarlton and I have paired up to bring you this fiberlicious program. You get 14 days for $14! We have helped so many people get off diets and start a new healthy lifestyle. To join our plant-based WTF Challenge, email: firstname.lastname@example.org and let’s get started!
It’s hard work to recover from a natural disaster, but you don’t need to be there to contribute. There are so many different ways you can help! Even though I have donated money to different funds for friends, furry friends, and family in Houston, there is another way we can help too. You can help donate up to $100,000 to those affected by Hurricane Harvey by working out for 1 week. Yep, workout and get healthy for a cause! You can jumpstart a workout program this week and not only feel good physically, but mentally too knowing that you have did your part to help others in need of rebuilding their life.
You guys know that I am a health coach and I love to help people get healthy. Helping out a good cause is healing to one’s soul. I love how Beachbody rises up to help those in need or a time of crisis regularly. In addition to many other things Beachbody does annually, its amazing coaches and customers are going to support the communities affected by the hurricane. The Beachbody Foundation will donate $1 to the American Red Cross Hurricane Harvey Disaster Relief for the first 100,000 streams of the new “A Week of Hard Labor” program between Tuesday Sept 5th to Saturday Sept 10th. Starts today! You can sign up for this week of workouts for FREE! It just needs to be streamed from laptop, phone, ipad, or tv!
Just complete one of the “A Week of Hard Labor” routines on Beachbody on Demand, and they will donate $1 for every workout, up to $100,000, to help our friends in Houston. #HurricaneHarvey
Summer is right around the corner and I am running a 21 Day Online Challenge group that starts in June. We had a blast on the last challenge; I decided to run it again part two! We had such a fun online challenge group, we are ready to do it again. I don’t believe in a one size fits all program. We are all on a different journey. Everyone is doing different workouts and eating different nutrition plans. Don’t worry, I will help you pick the right program for you.
What you get:
Nutrition plan for the 21 days
Meal prep containers
Workout plan for 21 days (But you get over 500 workouts for a year)
30 day supply of Shakeology
Online private group/app to check in
Coaching by me every day for 21 days (recipes, tips, and motivation)
Fun weekly challenges
It cost $160.
Here is the link to sign up: www.beachbodycoach.com/healthinista
Click on “shop”
Click on “All Access Beach Body on Demand and Shakeology Challenge Pack”
Pick your favorite flavor of Shakeology (I like vegan vanilla the best!)
Make sure it says that I am your coach
After you sign up, download the free app My Challenge Tracker and let me know your email and I can invite you to our private group!
Check out some of the fun we are having in our challenge group! We have become family!
If you would love to join our fit fam, we would love to have you! At the end of the day, fitness is more fun with friends. We need you and you need us.
Let me now if you have any questions! I am here to help. email@example.com
AM I STILL VEGAN?
I am writing this blog because I have been getting hundreds of messages from family, friends, clients, and fans asking if I am still vegan after watching Below Deck Mediterranean that aired last night. They show a scene where someone else orders beef nachos and then the clip to me and it looks like I am eating the “beef nachos”. They even go so far and say I have an alter ego that claims I am vegan but I really eat meat. Not cool at all Below Deck Med! Yes, I am vegan. No, I did not eat meat. They needed a story line for the new chef this season and guess who was an easy target? Yep! The vegan girl!
Normally I would not care if you made fun of me being vegan or being healthy. I get made fun of being vegan on the daily. I have been living a plant-based lifestyle for close to 9 years now. Trust me, I can take it. I have thick skin, hell, I will even laugh with you. But when you “edit” me “eating meat” when I did not, that is where the laughing stops. Why do I care so much you ask? Because they edited me looking like a fake vegan for one. I don’t take that lightly. I have been living a meat-free lifestyle for 9 years now, I am certified plant-based nutrition coach, and my business is plant-based. I haven’t touched meat in 9 years, nor would I eat it on reality TV. They edited my personal belief system for entertainment purposes. Being vegan is my business, not just what I eat.
Some of you are probably like well you signed up for a reality show, what did you think was going to happen? I get that. I really do. I signed up for it. I had an amazing time in Croatia, had a blast on the yacht, made new friends for life, and have great memories that will last a lifetime from that trip until the show aired and I saw that one scene. I was a little taken back they edited it that way. I know they needed drama with the charter guest to have content. I was an easy target. I wanted to write a different blog about my Croatia trip with Below Deck, but the overwhelming messages from you guys, I wanted to answer your question about that episode. You all had the same question. Are you still vegan?
All the girls on the charter ate meat except me. A few girls were gluten-free. We are all health conscious in our different ways so making fun of our food in tolerances and beliefs was their story line. We all were cool with it. They knew I was vegan from my profile I gave them. Chef Adam made amazing vegan meals for me all charter or so I thought until I saw where he puts butter in the food. Was the butter really in mine too? Or was it for the other girls’ food? I guess we will never know from the editing they do.
Overall I thought it was funny, except that little part that is totally false about me. I wanted to clear the air with everyone who reached out and asked about it after watching it. I don’t blame the crew at all. Captain Sandy, the crew, and the chef were awesome! I blame the people who edit the show.
There is still one more episode, not sure how they will edit me in that one either. Their editing skills are so great, you just never know. Tune into next Tuesday at 8 pm with me to find out on Bravo. I am just as curious as you are! I better brace myself.
I would have never thought in a million years I would be getting an eyebrow transplant. But as the saying goes, expect the unexpected! It was five or six years ago, I went in regularly to my Med Spa to get monthly facials. I loved my facials, chemicals peels, and microderms, but my aging skin was hormonal and out of control in my late 30’s. It didn’t matter what I did, I has cystic acne, my pores were getting larger, and my skin was super oily. I went to the dermatologist and they said it was hormones and there isn’t much you can do. They can treat it with meds (which I said no) or ride the wave of hormones out till they calm down. I decide to ride it out. I was vegan so I ate plant-based, took care of my skin, got 8 hours of sleep, changed my pillow case every night, changed my makeup to chemical-free, and the list goes on. Finally after some time, the hormonal skin battle was over. What I was left with was face craters, large pores, and uneven skin. There comes a point in a women’s life that you need more than a monthly facial to have great skin.
The lady who owned the Med Spa I went to told me about an aggressive skin laser that would solve all my skin problems. She said it was new to the Med Spa and she would give me half off in exchange to be her testimonial for her website. When I look back, I was desperate, so I said yes. Anything that would fix my current problem, I was all in. Being a fitness model, I was in front of people all the time, so my skin on my face was my insecurity.
I scheduled an appointment right away and brought my friend to film me. Since it was an aggressive laser, they gave me some drugs to make me sleepy. I was in and out of consciousness while they did the laser. My friend drove me home and put me to bed. When I woke up my face was on fire. My friend Shannon was there to watch me since my husband was out of town and she had a concerned look on her face as soon as I came out of my drug induced sleep.
“What’s wrong?” I said.
“I am scared to tell you. Look at yourself in the mirror.” She said with eyes so wide I could see all her white around her iris.
Oh man, this can’t be good I thought. What did I do? I looked in the mirror and the first thing I saw was that my face was red and swollen. “Oh, that is normal she said. She said I would be red and puffy.”
“No, not that…look up…look above your eyes.” She said with a squeaky voice.
In that moment, my heart dropped when I looked at my forehead. My eyebrows were plum gone. Between my face being beet red, swollen like a tomato, and no eyebrows, I was sick to my stomach and in shock. I told myself and her that they were going to grow back, to ease my peace of mind in that moment.
The next day when I slept the drugs off, I looked at myself in the mirror and cried and cried. Or maybe I was detoxing from the drugs they gave me, who knows, but the reality was that I had did this to myself all because I wanted smooth skin. My insecurity grew worse than just bad skin, now I had no eyebrows.
I called the lady who owned the med spa who did my laser and cried about my eyebrows. I asked her why did she do that? She said she goes over everyone’s eyebrows with a laser and they will grow back. She said after my skin heals, she will give me Latisse. It seemed like eternity for my skin to heal. It was a long three weeks. She gave me a few bottles of Latisse. Bottle after bottle my hair never grew back. On top of that, the laser didn’t work for my skin either. So there I was crater face and no eyebrows. I looked worse than when I started. I had paid for this out of desperation. For a while I placed blame on her because I was so mad about the situation. But, in the end I had no one to really blame but me. I was even depressed about it for a long time after. It was very traumatic for me because they never grew back. I woke up every day with no eyebrows and cried every time I saw myself in the mirror. Eyebrows frame your face. I had never seen myself without eyebrows before.
I had to learn to draw them in. It was an awful learning curve how to draw them in. I had to try to get the right shape and color. It took me years to get them down. And being a working fitness model, every time I went to get my make up done, the make up artist were a constant reminder of my eyebrows being gone. They would draw them the wrong shape and color every time. It was so different to see me with a million different eyebrow shapes over the years in magazines and TV. I finally had to tell them to let me draw my own in for the shoots. Then on shoots that we had to workout, I had no eyebrows at the end. I had sweated them off.
If you have no eyebrows or very thin ones, you know my pain. It takes 30-40 minutes to draw them in and shade them in every day. I have I have oily skin and drawn on eyebrows always melt off my face in the spring or summer time. If I have to get in water, forget about it, they are gone. Especially salt water in the ocean! Most adults look when my eyebrows are gone and stare, some don’t say anything, but kids (gotta love them!) always ask “How come you don’t have eyebrows?” Or “Why do you draw your eyebrows in with marker?”
Fast forward to today, here I am at 42 and still reminded of it daily. I was on my hunt on how to get my eyebrows back. I was an obsessed eyebrow hunting fool! In the end of my research, I had two choices-microblading or eyebrow transplant.
I almost did the whole microblading trend. I shopped around talking to many different microblading technicians, but one honest tech told me, they would look like 2 shiny tattoo’s on my forehead if I have oily skin. She said it looked best on people who have a little bit of hair. She told me not to get it. “Go for the eyebrow transplant you were talking about. You will be much happier with real hair than two tattoos on your forehead.” She said.
So microblading was out! Then began my search for the best eyebrow transplant doctor in Dallas. I went to six different doctors and interviewed them and they showed me there before and afters. Being such a perfectionist, I was still not 100% sold on anyone is Dallas because it was still so new and many of the Dallas doctors admitted they had only done 3 or 4 of them. I wasn’t just desperate for hair, but I wanted them to be an artist as well. If I was going to drop this kind of money on my eyebrows, they better be DAMN GOOD!
So I expanded my search outside of Dallas and Googled my butt off. Then one day I came across Marc Dauer MD in LA. All he does is hair restoration. He had so many AH-MAZING before and after eyebrow transplants floating on the internet. I immediately made a Skype interview to ask a million questions. After that Skype interview, I knew he was the doctor for me.
Not going to lie, it took me awhile to pull the trigger after our Skype call because I let fear hold me back. In all fairness, I had every right to be scared after them being burned off. Then one day, I decided to go for it. I put my deposit down and was counting down the days. I don’t know why I waited to so long, it was THE BEST THING I have ever done. It immediately restored my confidence the moment I left his office. I left my insecurity in his office that day and have not looked back.
Thank you to everyone who supported me on my journey and watched it live on Snapchat. Here are all the questions you asked about it.
What is an eyebrow transplant? (Main questions you guys asked!)
It is the same procedure like hair restoration on your head but they do it to your eyebrows. They take hair from the back of your head they call this the “donor hair” and this permanent hair is harvested in the form of a narrow strip of hair, which is then meticulously cut up under microscopic magnification to produce hundreds of tiny follicular unit grafts of 1-3 hairs each. They personally put around 325-350 hairs in each of my eyebrows.
How long did your eyebrow transplant take?
They told me it would take about 5-7 hours. Mine personally was around six hours. It was not bad at all. The time passed by really fast because I slept off and on throughout procedure. You can listen to your favorite TV show or listen to music. I listened to music and dozed off. When I woke up to check the progress, I was on snap chat showing everyone the play by play of it.
Did it hurt?
No. They numbed the back of my head where they took my donor hair and they numbed my forehead where they put the grafts. They gave me valium to relax me during the procedure. It did sting when they pricked the back of my head to numb me, but not anything I could not handle, I still think a paper cut is worse pain than that anyday!
Who did your eyebrow transplant?
After years of research, I found Dr. Marc Dauer on Google, he is a leading hair and eyebrow restoration doctor in the world for men and women. A third of his practice is eyebrows. They do 1 to 2 eyebrow transplants a day. Not only does he have an impressive resume, his before and after pictures speak volumes. They are AH-MAZING! I talked to two of his technicians; one of them had been with him for 17 years and the other 10 years. They love what they do! The office staff was super friendly from the phone calls, emails, and the day I got the procedure done.
What is the downtime?
They told me 3-5 days of swelling and it was exactly that. The day I got them done was it was swollen, but the day after was probably the worse of it. I was bruised and swollen that it looked like I got an eyelid surgery. I actually did not care because I had eyebrows! I snapped the whole day by day healing process. Day two it looked better. By day five, I was back to normal, just needed a little make up to cover the diminishing yellow bruising. So glad I am my own boss and make up my own schedule, I was still doing writing projects and doing client calls. By day five, I had a big event, I just wore a hat. No one knew except those who followed me on social media.
What is the healing process?
I am 7 days out now from my procedure and it has started to scab over. When the scabs fall off, then it will look like my “old eyebrows” (with no hair) till the transplant hair starts to grow. It will take 3-4 months for the transplant hair to grow out. By 8-12 months, I will have full eyebrow hair again. You can go for “touch up” a year later to get more hair to shape them or add more to make it thicker. He said that only 20% of them come back for more hair. That means 80% are happy with what he did the first time.
How much did it cost?
It cost $7000. Yep, not cheap. But when it comes to gaining your confidence back, it is PRICELESS!
Again, thank you for all your love and support, I will be posting and giving daily updates on Snapchat. Snap name: marzia_prince.
Can you believe this is the only place I WANT my hair to grow? LOL! (Besides my head.)
Social occasions can be boring without booze not to mention when someone asks you “What are you drinking”? If you are a social butterfly like myself and have event after event to go to, the calories from cocktails week after week can sure add up fast. So what is a Healthinista to do to keep her fit figure? Drink a fauxjito of course! A faux mojito that is. It is the perfect “mocktail” by appearance, but none of the weight gaining damage that happens when you drink it. Lately, it has been my go to drink. It is light, refreshing, and healthy for you!
Health benefits of lime: Limes deserve the limelight because they have a number of health benefits to your body include weight loss, skin care, improved digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, urinary disorders. Plus it has that special flavor that makes you wink! 😉
Health benefits of mint: Mint in more than a garnish, it is also known as menthe, is an easy to grow herb. It is a calming and soothing herb that has been around for thousands of years. It is a great appetizer or palate cleanser and it promotes digestion. It has antioxidants too!
Sparkling water or club soda
Short or tall glass
In a short or tall glass, muddle as much mint leaves as you like. I use about 7-8 leaves. Squeeze 2 lime wedges and fill with ice. Add the sparkling water or club soda, stir. Garnish with a lime and mint sprig on top. Throw a straw in it and sip up!
No one will ever know it does not have alcohol in it. I won’t tell if you won’t. Wink! 😉
The big game day is here and what do you feed an army of hungry people at your house? Loaded sweet potato skins! Most Superbowl snack foods are empty calories that leave you grazing all night only to still leave you hungry, but not this snack. They are filling not to mention full of fiber and just plain delicious. Make sure you bake up plenty of these because they go fast.
Why sweet potatoes?
Sweet potatoes are an excellent source of vitamin A in the form of beta-carotene. They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Your guest will never know how healthy they are by its deliciousness!
Ingredients For the homemade cashew cheese to make:
1 ½ cup raw cashews
½ cup filtered water
½ cup nutritional yeast
1 tbsp apple cider vinegar
1 tbsp dijon mustard
¼ cup white miso paste
1 tsp onion powder
½ tsp garlic powder
½ tsp white pepper
½ tsp salt
*Or you can buy it premade and blend it up in food processor. Kitehill has a great brand made with almonds and chives. For the sweet potato:
10 small sweet potatoes
1 ½ cup cashew cheese
1 jalapeño pepper, minced
2 tomato chopped
5 green onions. sliced
1 cup black beans, rinsed
Beyond Beef crumbles
Vegan sour cream
For the cashew cheese:
Combine all ingredients into a food processor and pulse until combined and smooth texture. Add more water as necessary to achieve desired consistency.
For the sweet potatoes:
Preheat the oven to 375 degrees. Line a baking sheet with parchment paper.
Pierce sweet potatoes with a fork in several places. Bake for 45-60 minutes or until fork tender.
Remove from oven and let cool for 15 minutes.
Using a knife, cut sweet potatoes lengthwise into two equal halves. Scoop out flesh, leaving a thin layer of sweet potato intact.
Transfer sweet potato flesh to a medium mixing bowl and mash with cashew cheese until combined and smooth consistency.
Scoop sweet potato/cashew cheese mixture back into the sweet potato skins. Bake again at 375 degrees for 15 minutes or until skins are crispy and mixture is hot.
Remove skins from oven and top with black beans, Beyond Beef crumbles, tomatoes, jalapeño, and green onions.
Optional-Serve with vegan sour cream for dipping or dolloping.
If you read my last post about wearing plaid, then you may be shocked I bought another plaid shirt. Yep, I actually saw this on the mannequin and HAD TO have it. I asked the sales lady where they were at and she said that was the last plaid shirt. Luckily it was my size. SOLD!
What drew me to this particular plaid shirt on the mannequin was the metallic gold thread weaved through the shirt. It looks yellow in this picture, but it is actually shiny metallic gold. I just love shiny things! I thought, yassss, this will look great with my gold hair and jewelry!
I love how my gold Quay sunglasses with the amber lenses make this plaid shirt pop. It was like they were made for this shirt.
If you have been following me for awhile, you know that I am vegan and gave up my Chanel’s and Louis Vuitton’s handbags a long time ago. I now support cruelty-free companies. I have been veganizing my closet for years now. It has been a process, but worth the journey. This particular bag is Angela Roi. I have 5 of her handbags. Besides Stella McCartney, I am huge fan of her vegan handbag styles. Plus, she gives some of her proceeds to charity. Love shopping and giving back at the same time. This one is fun for casual daytime looks and traveling.
I found these awesome faux suede over the knee boots and fell in love with the color! Love this rich caramel brown color. I will let you in on a little secret. I wear a size 10 and the calves are always big on size 10 boots. So, I use legwarmers to fill out the calf area. Been doing that boot trick for awhile. I wish that boot makers would consider making small, medium, and large calves on boots. For some reason when you wear a 10, the calves are HUGE! Maybe one day in the future. Until then, I guess I will be wearing leg warmers underneath.
Baby it’s cold outside! January is the month that Jack Frost comes to visit Dallas. If you like to workout outside and want to give Jack Frost a run for his money, then you will need to dress in warm cozy layers.
I am all about wearing puffer jackets with workout wear these days. I actually have this jacket in three different colors. It is warm in the right places when you need it and you can throw it around your waist when you get hot.
Another great workout piece, is a sexy mesh sweatshirt. Both fashionable and functional! It may seem like you are going to be cold when you first put it on but after that run or outside workout, you will be thankful it has built in ventilation.
Athleta makes the best leggings for workouts. Not too thin and not too thick. Just the right type of fabric for that cold weather. I am just going to be real, I loved these particular leggings because it matched my Patagonia cruelty-free puffer jacket. Who doesn’t love a winter wine colored workout outfit.
At last but not least, you need a great pair of workout shoes. Depending on the type of workout you do, you need to get a pair of shoes that fits your needs. I like to go on runs to clear my mind. These Nike kicks are for running. They feel like socks. Love the lighter material running shoes these days!