Another GiVeAwAy!!

Win a Free 30 Minute Massage & Free Eye Lash and Brown Tint 

OR

 Have LoTs oF SuMmEr FuN with "The Original All Purpose Melter" Fondue Melter.

Help us get to 100 Fans of Facebook and one of these Giveaways could be yours!!!

Our First Winners!

YOU DID IT!!! Congratulations number #21:TORIE HAMILTON (Out of Town Alternate prize winner, you get $15 worth of Scentsy Product plus free shipping)


AND since I didn't want our first giveaway to be just an alternate prize our Second winner is #50: MALINDA GORNIK ALLEN you get a FREE 30 Min Massage.

Thank you for sharing AUTHENTIC EUTOPIA with your Friends and Family!

~Winners were picked using a random number generator~

~Alternate Prizes Change Often~
 
The next Giveaway will be given when we reach 100 "fans" on facebook. Want a chance to win a Massage? Share us with your Friends and Family :)

FREE MASSAGE GIVEAWAY!!!

Lets CeLeBrAtE SUMMER.... with a FREE MASSAGE GIVEAWAY!!! For every 50 new people that "LIKE" AuthenticEutopia's page on Facebook, a FREE 30 Min MASSAGE will be given away. When we reach 500 "like"(S) the Giveaway will DOUBLE! If you are not local to the PHX/Mesa area an alternate giveaway gift will be subsituted. GOOD LUCK!

http://www.facebook.com/pages/Mesa-AZ/Authentic-Eutopia/260610377652

Local Harvest~ Great Resource Website.

Find locally grown produce anywhere in the country! Use our map to locate farmers markets, family farms, CSAs, farm stands, and u-pick produce in your neighborhood.

http://www.localharvest.org/

Find Whole Grain Products at your Grocery Store.

This website gives you a list of products containing 16g (or more) of Whole Grains per serving.

http://www.wholegrainscouncil.org/find-whole-grains/stamped-products

Find a Farmer's Market Near You.

http://apps.ams.usda.gov/FarmersMarkets/

BARLEY PILAF

1/4 cup diced roasted red pepper

1/4 cup slice mushrooms

3 cups cooked barley

3 green onions, chopped

1/4 parmesan cheese (shredded)

2 clove garlic (crushed)

1/2 cup white wine
 (if you don't want to use white wine you can try substituting any of these or a combination of these: Water, chicken broth, vegetable broth, white grape juice, ginger ale, or white grape juice. The wine's purpose it to add some sweetness and some acid)

1/4 cup sundried tomato (diced)

1 lemon (juice & zest)

1/4 cup green bell pepper

2 TBL basil (chopped fine)

1/4 cup carrot (small diced)

1/8 cup celery (diced)

1 TBL olive oil


Saute all vegetables in oil, add garlic. Saute another minute, add wine (optional??) and reduce

by half. Toss in cooked barley and remaining items, excluding the cheese. Top with cheese

and garnish with fresh basil. Serves 6.

*Info on BARLEY*

RICH in soluble and insoluble Fiber. It can help inhibit fat and cholesterol absorption in the intestine.
Low in Gluten. Aids in appetite control!

1cup cooked Pearl Barley
193 Calories
4 g protein
1 g fat, 0 sat. fat
9 g dietary fiber
44 g carbohydrate
5 mg sodium

Breakfast like a QUEEN…

There are SO many different suggestions on how to eat, when to eat, and what to eat. When choosing or creating new healthy eating habits for yourself and your families, Try things out. See what works and what doesn’t work. Know that it is OK if it doesn’t work for you right now. You can always re-evaluate your eating habits every few months and adjust accordingly.

My frustrations with finding healthy foods started a few years ago. I was pregnant with my second child and after about 6 months of being nauseated constantly and not being able to eat anything, I was diagnosed with Gestational Diabetes.

Ironically, as my ability to eat was returning to me, my "allowed" food list drastically diminished. I remember standing in the grocery isle reading ingredient labels and bawling. I couldn’t find ANYTHING that I could eat. Almost everything was too high in sugar and carbohydrates. I was STARVING! 

(Remember all of the information included are suggestions. Find what works for you.)

Eat Breakfast like a QUEEN, Lunch like a PRINCESS, and Dinner like a PEASANT.

This refers to the amount of food you eat at each of those meals. Yes, this is the complete opposite of what our culture has been doing for MANY, MANY years.

I’ll tell you why I suggest this. When you wake up in the morning your body has been “fasting” for HOURS and has nothing to fuel it until you eat. For many of us morning time is rushed and we either grab something quick and small, or skip it all together. If you skip it all together, STOP! You don’t expect your car to run on fumes for hours, so don’t expect your body to.

Have you ever noticed that your car runs smoother on a full tank of gas? The same goes with your bodies.

As you gradually eat less throughout the day you are preparing your body for the next night time “fast.” Now this is a hard one for many… Don’t eat 3 hours before bedtime. Allow your body time to digest your food before laying idle for the next 6-8 hours.

When chosing breakfast foods try to keep it on a Low Glycemic number.

This enables your body to adjust to the amount of sugars and carbohydrates coming in and avoid a sugar rush and even worse the crash afterwards. Chose lean meats low in sodium, whole grains, and dairy foods lower in fat. If you LOVE fruits in the morning try to chose ones high in fiber or a low glycemic count. (Ex: Apple, banana, blueberry, cherries, grapefruit, green grapes, kiwi fruit, orange, pear, plum, prunes, and raspberries.)

 

Green smoothies are a great way to get your veggies and fruits in, especially if you have picky eaters in the house.  If you are worried about your picky eaters tasting the vegetables you can start of slow when adding them. You can also find fruits and veggies in a powder form at your local health food store or whole food store. I add a couple small scoops to my children's smoothies and they are none the wiser. There are MANY different brands so read your labels. You want a wide variety of fruits and vegetables so that you will get a wide variety of nutrients from it. These powders are usually called GREENS or SUPERFOOD CONCENTRATES.

 

Examples of vegetables that are low in glycemic count are: Alfalfa, asparagus, broccoli, beans, cabbage, carrot, chickpeas, cucumber, garlic, kidney beans, leek, lentils, lettuce, mushroom, onion, peas, pepper, spinach, squash, and tomatoes.

 

Be sure to have a healthy snack in between meals. Eating every 2-3 hours helps regulate your blood sugars and helps boost your metabolism. Planning ahead is a KEY factor when making good health choices. Pick a day once a week where you can put together snack bags full of fruits and/or veggies, etc. Have them handy so you can grab them if you are in a hurry or take them to work. You can also use that day to prep for meals you will eat throughout the week. This can dramatically cut down your prep time each day.

If you are on a budget, watch your local sales at the grocery stores. Stock up on the non-perishables when discounted and plan your meals around what is in season and on sale in the produce section. These savings will add up.

EATING HEALTHY is a  RIGHT, and SHOULD NOT be a PRIVILAGE.

In addition the a snack between breakfast and lunch, lunch and dinner, I also suggest having a LIGHT snack after dinner as long as it is 3 hours prior to when you go to sleep.

Look for more details and recepies for healthy eating coming soon!

The Basics of Skin Care

Simple Steps to a Healthy Skin Care Regiment.

SKIN is the Largest Organ in the Human Body. Often times it is completely overlooked, especially with Males.

Make your Regiment convenient. If it's not simple enough for you, no matter how good your intentions are, bottom line is you probably won't do it. ~Around 5 minutes both morning and night is a reasonable amount of time to efficiently perform these protocols.~

Take from this article what works for YOU.

Lets first go over some of the different types of Skin. (referring to the amount of oils in the skin)

DRY Skin: Type of Skin that is lacking in adequate Sebum

(complex mixture of fatty substances that keeps the skin soft, supple, and pliable.)

NORMAL Skin: skin type that contains sufficient moisture and sebum production; displays few breakouts and clogged areas.

OILY Skin: Skin type that displays excess sebum production; appears thick and shiny; prone to breakouts and clogged areas.

Figure out which Type best fits YOUR skin. Keep in mind that these Types do not refer to the amount of fluids or hydration in your skin. ~It IS possible to have oily skin and also have dehydrated skin.~If your skin is Dehydrated, DRINK MORE WATER.

Your Four basic components to everyday skin care are:

1.Cleanse

Cleanse: designed to remove dirt, oils, makeup, and

environmental pollutants from the surface of the skin.

2.Tone

Toner: assists in cleansing skin and returns normal to dry skin to a normal pH.

*Also can be done between cleansing, exfoliating, and masks prior to moisturizing.

3.Moisturize

Moisturizer: used to replenish and balance moisture and oil as well as protect the skin

4.Protect

Protecting the skin against damaging effects of Sun exposure.

*OPTIONAL : Exfoliation and Masks (1-2 times a week)
Exfoliation: Process of removing dead skin to stimulate new cell growth. As we mature our skin's ability to regenerate itself diminishes. Sometimes we need to give it a gentle nudge. Exfoliation is a great way to do this. There are two kinds of Exfoliation processes.

One is MANUAL Exfoliation: substance with a grainy or rough texture; the abrasion of the rough texture against the skin causes a scraping effect to remove dead skin cells.
Examples of these could include a wash cloth, facial cleansing sponge, product with granular substances (Scrubs), etc.

The Second is CHEMICAL Exfoliation: use of Natural substances OR alpha hydroxy acid in conjunction with other ingredients to cause a chemical reaction to remove dead skin cells.
Examples of these could include natural enzymes and lactic, glycolic, and salicylic acids.

Sometimes these enzymes and acids are included in moisturizers and toners therefore you do not need to apply a separate exfoliant.

Be mindful that TOO much exfoliation can be harmful to your skin. Please see a skin care professional if you feel you are not getting the desired results from over counter products.

MASKS: Product applied to face for 2-10 minutes; designed to provide skin with specific desired benefits. *See skin types for details

~Side note: when choosing skin care products it is just as important to chose quality product as you would with quality foods. There are hundreds of thousands of different products to chose from and every one's body chemistry is different, so I don't suggest any one particular brand.

Here are general rules I go by when reading an ingredient list:

Stay away from Lanolin, Mineral Oil, S.D. Alcohols, artificial colors, and artificial fragrances.

When looking in the ingredient list look for simple names you can understand, plant Extracts, and Essential oils. They are often given their universal chemical name followed by the common name in parenthesise. Example: lavandula angustifolia (lavender) extract or oil~ Please feel free to email me if you have questions or need more info.

authenticeutopia@live.com

PROTOCOL FOR DRY SKIN TYPES

Cleanse: Find a cleanser that doesn't strip the skin of it's natural conditioners & essential moisture. Typically for DRY skin I would suggest and creamier cleanser.

Toner: Look for a gentle toner and not an astringent. Astringents typically are designed to temporarily tighten tissue,which many of us would see as ideal, however; they also reduce secretion(of sebum) at the same time. Thus worsening the dryness.

Exfoliant: Manual Exfoliantion Style of choosing or incorporate products that include Lactic Acid

Mask:Creme Mask or gel mask. Hyaluronic Acid can be a beneficial ingredient in hydration of the skin and help aid in the reduction of wrinkle appearance.

Moisturize: Dry skin can get away with a thicker creamier moisturizer than the other skin types. Be SURE to stay hydrated, if your skin is dehydrated it is more difficult for your product the penetrate your skin's layers.

Again check your ingredient list. Look for natural ingredients.

Protect: This is the same for all skin types. The suns damaging rays can cause pre-mature aging, subsequently wrinkles and sagging skin in ALL skin types. So protect with an SPF of at least 15.

About 90% of wrinkles are caused by excessive sun exposure whereas only 10% is attributed to genetics and the natural aging process.

PROTOCOL FOR OILY SKIN TYPES

Cleanse: Find a cleanser that doesn't strip the skin of it's natural conditioners & essential moisture. Cleansers that are naturally foaming allow the oils to break up and be removed from the skin. Also if you are more prone to breakouts look for more absorbent cleansers that include clays that help remove impurities. Special note for those with ACNE; When massaging in product to skin keep it to a minimum as this aggravates the acne/inflammation and can spread acne causing bacteria.

Tone: Use toner or astringent. These can also include salicylic acid which are beneficial in exfoliation and reducing breakouts. DO NOT USE SALICYLIC ACID WHEN PREGNANT . It is an active ingredient in ASPIRIN.

Exfoliation: Your choice of Manual exfoliation or products that include salicylic acid.

Mask: Clay or mud masks are generally rich in minerals. Made from clay and mud derived from the earth these masks are designed to absorb excess oil, tighten and refine the pores and help prevent the clogging of pores.

Moisturize: Light Weight moisturizer with out any oils. Oil control lotions or moisturizers including salicylic acid helps reduce breakouts.

Protect: This is the same for all skin types. The suns damaging rays can cause pre-mature aging, subsequently wrinkles and sagging skin in ALL skin types. So protect with an SPF of at least 15.

With breakouts or acne prove skin remember less is more. When our skin care regiment becomes too aggressive and we dry out the oils from our skin, it triggers an increase in sebum production. Which in turn causes more breakouts.

Morning and night care should be sufficient however you could add a mid-day protocol with the basic 4 steps if necessary.

PROTOCOL FOR NORMAL SKIN

Fortunately you have the most versatile options. Feel free to adopt suggestions from the other categories as needed. Some months of the year you might be more prove to dry skin, oily skin, or breakouts.

Cleanse:Find a cleanser that doesn't strip the skin of it's natural conditioners & essential moisture. Keeping in mind the ingredients suggestions as listed above when choosing all of your products.

Tone: a gentle toner

Moisturizer: Light weight moisturizer without oils.

Protect: This is the same for all skin types. The suns damaging rays can cause pre-mature aging, subsequently wrinkles and sagging skin in ALL skin types. So protect with an SPF of at least 15.

Free Radicals and Antioxidants

We always hear these popular words but what do they really mean and why should we care about them?

Free Radicals Definition: As the body uses oxygen, these by-products cause oxidative damage to the cells of the body. Free radicals come from smoking, pollution, poisons, fried foods, and as a by-product of normal metabolism. Free radical damage is associated with an increased risk of many chronic diseases.

So WHO is affected by free radicals? EVERYONE, unless you were that kid that lived in a bubble...however there was probably some toxic chemical in the plastic so I take that back. ;) My point is, no matter how hard we try we are exposed to Free Radicals everywhere we go even in our homes. If it didn't come from the Earth or a Mother, it probably has a Free Radical some where inside it.

HOW do free radicals harm us? As mentioned in the definition they cause oxidative damage to our body's cells. Our bodies are innately smart; however, when faced with these foreign substances they don't know what to do with them. Unfortunately more often than not our bodies hold onto them instead of flushing them out of our systems. These can cause premature aging of cells through out your entire body, including your skin. Yep, that's right... wrinkles can also be partially caused by free radicals.

This sounds like horrible news... but there is hope :) That other popular word we have been hearing about... ANTIOXIDANTS. These are your Free Radical fighters.

Antioxidants Definition: May protect the cells in your body from oxidative damage. As the body uses oxygen, there are by-products known as "free radicals" that can cause damage to cells. Antioxidants are known to repair these free radicals and are associated with a decreased risk of many chronic diseases. Some examples of antioxidants include beta-carotene, vitamins A, C, and E, lutein, lycopene and quercetin.

Well where can we find the Antioxidants? Many would immediately go for a dietary supplement; however, I highly recommend going a more natural route. When looking to give nutrients to your body you want to look for the most pure source as possible.
Many juices and tomato sauces advertise that they have antioxidants but they often also include refined sugars, high fructose corn syrup, and other UN-natural ingredients that are often considered free radicals. You want to stay away from those. Keep in mind not all "Healthy" foods are created equal in the amount and quality of antioxidants.

Remember when eating these foods to try and keep them as raw as you can in order to preserve the quality and quantity of the Nutrients

Foods high in Antioxidants:
The USDA recommends its top 20 foods high in antioxidants:
Food/ Serv. Size/antiox.capacity per serv.
Red Beans (dried)/ Half cup/ 13727
Wild blueberry/ 1 cup/ 13427
Red kidney beans(dried)/ Half cup/ 13259
Pinto beans/ Half cup/ 11864
Blueberry / 1 cup/ 9019
Cranberry(whole)/ 1 cup/ 8983
Artichoke (cooked)/ 1 cup (hearts)/ 7904
Blackberry/ 1 cup/ 7701
Prune/ Half cup/ 7291
Raspberry/ 1 cup/ 6058
Strawberry/ 1 cup/ 5938
Red Delicious apple/ One/ 5900
Granny Smith apple/ One/ 5381
Pecan/ 1 ounce/ 5095
Sweet cherry/ 1 cup/ 4873
Black plum/ One/ 4844
Russet potato (cooked)/ One/ 4649
Black beans (dried)/ Half cup/ 4181
Plum/ One/ 4118
Gala apple/ One/ 3903

The scale called ORAC, which stands for Oxygen Radical Absorbance Capacity, was developed by Scientists at the USDA as a rating scale that measures the antioxidant content of variety of natural plant foods.


Fruit or Veggie/Value ORAC units per 100 grams

Prunes/ 5570
Raisins/ 2830
Blueberries/ 2400
Blackberries/ 2036
Strawberries/ 1540
Raspberries/ 1220
Plums/ 949
Oranges/ 750
Red grapes/ 739
Cherries/ 670
Kiwi fruit/ 602
Grapefruit/ 483
Kale/ 1770
Spinach/ 1260
Brussels sprouts/980
Alfalfa sprouts/ 930
Broccoli flowers/ 890
Beets/ 840
Red bell pepper/ 710
Onion/ 450
Corn/ 400
Eggplant/ 390

It is suggested that you consume
at least 3,000 ORAC units a day.

GREAT news for you CHOCOLATE LOVERS...

Scientists as reported at the 238th National Meeting of the American Chemical Society in Aug 2009 have found that chocolate contains measurable amounts of healthful antioxidant substances called polyphenols (An antioxidant)

Choose a Quality chocolate without fillers, waxes, and refined sugar and you can make your next chocolate consumption a guilt-free one. For information on "Healthy Chocolate" email me at authenticeutopia@live.com

Back to Basics

Back in the day our ancestors lived in a time where there were no fast food restaurants, easy & quick boxed meals, and engineered foods that could withstand a nuclear bomb. They also didn't know what the words OBESITY and HEART DISEASE meant.
A few simple changes in good nutrition and a healthier lifestyle can do wonders for your health both now and in the future. Here are some suggestions:
*Drink 8 oz of pure Filtered water every hour you are awake. This will hydrate your body in every aspect from your skin to your organs, your joints and your spine. Water also aids in flushing out toxins and reduces dehydration headaches.
*Avoid Processed foods (These are foods that didn't come from the earth or from a mother.) Avoid products containing key words such as ENRICHED, HYDROGENATED, and PARTIALLY-ENRICHED.
*Go Organic when possible. Eat Plenty of RAW fruits, veggies, and other whole foods such as nuts, beans, seeds, grains, sprouts, and dried fruit. It is believed that heating foods to above 116F destroys their own natural enzymes that help with the digestion and absorption of those foods. This is also believed to be true with MILK, especially those that are lactose intolerant.
*Avoid the use of microwaves, though they are VERY convienient they destroy all or most of the nutrients in our food. Reheat on the stove or in an oven when possible.
*Eliminate UN-natural sugars from your diet: high fructose corn syrup, artificial sweeteners (aspartame), refined sugars, and Caffeine.
*Find a stress relieving Modality that works for You: Yoga, meditation, gentle walks, massage, shiatsu, tai chi, etc.

A New Venture

Our Creator has given us all the resources to live Happy, Healthy, Prosperous lives. Though we can not control the actions of other we CAN control how we react.
My intentions of this blog are to share the information and resources I have learned as a Massage Therapist, Esthetician, and Aromatherapy Practices so YOU can make Educated choices in making your own lives a Eutopia.