Excercising Without Flare-ups!

While getting in shape is tough with Rosacea, it is important to maintain our overall health. Keep in mind these tips can help you achieve your fitness goals and improve your wellness without aggravating your condition. Lets get healthy:

1. Keep it cool: indoor heat during winter can be irritating to our rosacea skin. Make sure the groom is well ventilated by running a fan or air-conditioner. If you find yourself overheating, drape a cool towel or damp towel over your neck for 10 minutes. You can also keep a spray bottle for misting your face while exercising. Opening a window and working out by a breeze can also help.

2. Go low impact: trying yoga, Pilates, and aquatic aerobics can be beneficial forms of exercise and have added benefits on your body. Low intensity training can also reduce our symptoms and help uscreach our goals without the facial flushing.

3. Break up your routine: working out in short bursts for 15-25 minutes throughout the day are shown to beneficial. So try doing 3 -15 minute routines and still reach your goals while keeping the flare-ups at bay.

4. Weather: as the summer approaches, it will be tempting to take your routine outside and get that beautiful Sun on you. The wind, cold weather, humidity, can also aggravate your condition, be cautious about this and wear the proper skin protection.

Trainers Note: environmental and lifestyle triggers are unique to each of us, as you get into new routines and start training harder consider tracking your exercise with a diary to discover what triggers you have to help relieve your symptoms.

Lemon Orange Citrus Smoothie

1 cup almond or soy vanilla milk
6 oz. Lemon yogurt
1 orange peeled and cut into sections
1/4 cup frozen or fresh raspberries
1 tblsp. Flaxseed
1 tblsp Fresh chopped mint
8 use cubes
1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency, serve and Enjoy!

Pan Seared Salmon w/ Arugula Salad

2 6-8 oz. Slamon filets skin on
1 tblsp canola oil
1/2 lemon juiced and zested
Touch of salt

For the salad:

1/2 bunch aruglua washed and stems removed
1 tblsp. Canola oil
1/2 lemon juiced and zested
1/4 red onion shaved
2 tblsp. Walnuts , use almonds or pecan if allergic

Place the salmon filets in shallow bowl, toss well with lemon juice, zest, oil and salt. Let rest 15 minutes. Meanwhile heat a skillet to medium/high heat. Place the salmon skin side down and cook 2-3 minutes. Shake the pan gently so salmon does not stick. Reduce the heat to medium cover and cook until salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and flesh medium. Cook an additional 3 minutes for well done. Remove from heat and let rest and cool to room temp. In mixing bowl add aruguls, lemon juice and zest and toss. Add oil, red onion and walnuts. Toss and place handful sized portion on serving plate. Top with salmon, serve and enjoy!

Chefs Note: omega 3 fatty acids have been found to be beneficial in reducing the itching and inflammation associated with ocular rosacea, eczema and psoriasis. These essential fatty supplements aid in an overall balanced diet as well assessing the discomfort of ocular rosacea symptoms.

Powerful Pomegranate Smoothie

1 cup pomegranate juice
1 1/2 cups frozen blueberries or berries of your choice
1 scoop whey vanilla protein powder
1 tblsp.honey
1/2 pomegarante seeds (arils) included
1 tblsp. Fresh mint
8 ice cubes
1 cup filtered water

Blend all ingredients in blender adding water last to reach your desired consistency. Serve and Enjoy!

Oats and Wheat Blueberry Pancakes

1 cup whole wheat flour
2 tblsp. Baking powder
1 1/4 cups quick cook oats
1 tblsp. Flaxseed
2 cups almond milk or soy vanilla
3 eggs beaten
1 tblsp. Organic honey
1/4 cup canola oil
1 cup frozen blueberries ( raspberries work too )

Preheat a lightly oiled griddle or skillet with canola oil. In large bowl add flour, and Baking powder and mix. In small bowl mix oats, flaxseed, milk and honey. Add in eggs and canola oil and whisk. Pour into flour mixture and fold until smooth and incorporated. Fold in blueberries last. Pour batter about 1/4 cup at a time onto heated skillet and cook 1-2 minutes a side. Remove from heat and cool to room temp. Serve and enjoy with your favorite topping.

Fantastic Green Tea Facial Mask

1tblsp. Matcha green tea powder

1/2 tsp. Coconut oil

1/4 tsp water


Stir to mix all ingredients adding water last a little at a time to make a smooth thick paste, to runny and it Will run of your face. When you have the right consistency apply it to your face and neck. Let this sit for at least one hour. If you like u can even let sit over night as this mask is very pure. For removing soak a soft towel in luke warm water and lightly scrub off as this will exfoliate your skin leaving you with a radient complexion.

Chefs Note: Matcha powder is loaded with antioxidants to nourish your skin and protect against Sun damage and also is an anti-inflammatory. Coconut oil is anti-inflammatory as well, it makes a great moisturizer, and its natural anti-bacterial properties will help keep your skin radiently clear! 

Supercharged Green Tea Smoothie

1 cup frozen blueberries
1 cup almond milk
1 tblsp matcha green tea powder
1 tblsp flaxseed
1 kiwi peeled and sliced
1 scoop vanilla protein powder (optional)
8 ice cubes 1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency. Serve and enjoy!