Foods That Help You Glow and Fight Aging

Healthy 4 Life eNewsletter | June 2017 | 2nd Edition

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“Your skin is really a great indicator of what’s going on inside your body” ~Sami Blackford

“I regret taking good care of my skin” ~Said No One EVER

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC

(678) 719-2283

Register for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

The Healthy Skin Prescription:
Foods That Help You Glow and Fight Aging

It’s summertime once again and I know I don’t have to tell you to use sunscreen everyday to protect your skin, but what you may not know the foods that can actually help prevent fine lines and keep you looking your best as you age.

Of course, exercise is also an important component to looking younger than your real age.  30 minutes of daily activity is all it takes to keep your youthful appearance.  Anything that makes you sweat and gets your heartrate up will do the trick.

According to dermatologist, Joely Kaufman-Janette assistant professor and director of the Aging and Geriatric Skin Center at the University of Miami Leonard M. Miller School of Medicine, “Part of choosing a diet for good looking skin is just eating to keep yourself healthy because your health is reflected through your skin. Many of the nutrients and “good” fats we eat as part of a healthy diet enhance the skin’s elasticity and help create the appealing glow of healthy skin. Eat well and avoid foods high in saturated fat and you’ll see how it can result in good skin.”

In addition to eating an overall healthy diet, the following healthy foods can keep you looking your youngest:

  1. Drink Plenty of Water – okay, so water isn’t technically a “food,” but dehydrated skin becomes dry when it loses too much water.  You need to make sure you are drinking water and avoiding sugary sodas which can affect your skin by causing insulin levels to rise and fall dramatically.  Keep an eye on your alcohol consumption too as alcohol will dehydrate you. When you do drink alternate between an alcoholic beverage and then have a glass of water. As a general rule, aim for 8 – 8 oz. glasses of water per day. Eating foods that are high in water content such as watermelon also counts for your daily water intake.
  1. Eat Blueberries – These little summer beauties back a powerful antioxidant punch! They help fight the sigs of again skin since they are rich in vitamin C.  Enjoy them with some low-fat yogurt or on your favorite cereal or salad.
  1. Eat Sweet Potatoes – It’s the beta-carotene that gives sweet potatoes their orange color that contains a healthy dose of vitamin A which has been found to reduce wrinkles and other signs of aging. You can enjoy sweet potatoes in a variety of ways to reap their health benefits.
  1. Eat Broccoli – You may have a love/hate relationship with broccoli or only like it covered in cheese, but broccoli and other green vegetables are great for the skin.  The darker the veggie the more likely they are to contain higher concentrations of vitamins A and C both of which help fight fine lines and wrinkles.
  1. Eat Avocados – Avocados enhance your complexion since they contain not only healthy monounsaturated fat but also vitamins A, C and fiber.  This makes avocadoes the almost perfect healthy food that helps fight aging skin. Enjoy your guacamole or your avocado diced in a salad or mash some avocado and use it as a sandwich spread instead of mayo.
  1. Get Plenty of Vitamin D – It’s easier to get more vitamin D during the summer months with more outdoor activities, but this is a vitamin that we need plenty of throughout the year. Vitamin D slows skin aging and is important for healthy skin, especially as we age according to Dr. Kaufman-Janette.  Drink vitamin D enriched beverages, eat foods fortified with vitamin D or take a supplement to help slow the aging process in your skin.   Vitamin D also helps with the absorption of calcium to keep our bones strong as we age.
  1. Eat Low-Fat Yogurt – You are probably already aware of the healthy probiotics or the “healthy” bacteria beneficial for digestive health that yogurt contains, but you may not be aware that yogurt may help ease digestive troubles that can help related skin conditions such as rosacea or skin inflammation, according to Dr. Kaufman-Janette.  She recommends anyone suffering from these skin conditions to include yogurt in their healthy diet plan.
  1. Go Fish – Fish such as salmon that are high in omega-3 fatty acids are a great source of oil for the skin without clogging the pores, says Dr. Kaufman-Janette. If you try to cut out all fats from your diet, your skin may suffer and appear as dull, dry skin.  Omega-3 fatty acids are considered healthy fats and if you do not get enough through your diet, then you should add an omega-3 daily supplement.
  1. Have a Cup of Green Tea – To replace one of your 8 oz. servings of water a day, it is fine to have a cup of green tea which contains two healthy skin benefits. It contains antioxidants which may fight the effect of aging and drinking it is a good way to stay hydrated.
  1. Eat Whole Wheat or Whole Grain – Dr. Kaufman-Janette says, “White breads and white pastas create a spike in insulin, which isn’t good for your skin. Whole grains are packed with fiber, which promotes healthy digestion and digestive problems are often reflected in unhealthy skin.” Choose whole wheat or whole grain products for not only a healthier body, but skin too.

If you are not a fan of one of these healthy foods, my suggestion is to add it to a smoothie where other fruits and vegetables can mask it’s taste.  That way you are enjoying the benefits of the food in disguise. This is also a great way to reshape your taste. After adding it to several smoothies, the next time you taste the food you might surprise yourself and actually like it.

Enjoy your summer, use lots of sunscreen, wear a hat, sunglasses and protective clothing and eat your way to better skin health and overall health!

Healthy Regards,

Source: The Healthy Diet-Healthy Skin Link by Madeline R. Vann, MPH, Everyday Health

My Review of Chalene Johnson’s Chalene Extreme Workout

You probably already know that I’m a fan of the Beachbody workouts.  I recently completed the 4-month Chalene Extreme workout and here is what I liked about the workouts and what I would have improved in the program.

What I liked:
I am trying to increase my upper body strength and this program contained several strength training workouts every week. I liked that she focused on using heavier weights with less repetition.  The movements were also slow to maximize the use of your muscles and not momentum. I also liked that she focused on certain muscles on certain days.  For example, one day was biceps and triceps, another day shoulders and back, etc.  Everyday included lower body exercises such as lunges and squats with the upper body workouts to get your heartrate pumping!
By the 2nd month, the amount of weight increased and there are even less repetitions. I also enjoyed the cardio days. One of the cardio days included lightweights and several repetitions to increase muscle endurance.
This workout was only 5 days a week and I am used to working out 6 days a week. On one of the rest days, I added a day of yoga or Pilates to help stretch my sore muscles from all the strength training.  I would recommend that you take some extra time to stretch your muscles which will also help to increase your flexibility.

What I would improve:
The main thing I would improve would be the cooldown.  Even though you are doing a lot of upper body strength training there really isn’t any stretching in the cooldown for the upper body, only the lower body.  I added a few minutes of upper body stretches after each workout which helped with soreness. Also, during the 4th month, she repeated one workout from each of the previous month’s workouts, but the workout always focused on the shoulders and I would have liked for one of the days to have focused on the biceps and triceps.

Overall recommendation:
If you are looking to improve your strength or lose weight, then I would recommend this workout program for you. What I love about strength training is that the more muscle you have the higher your metabolism so you burn more fat even when you are at rest! If you have any specific questions about the workout, I would be happy to answer them for you.

Healthy Regards,

Do you have any
4th of July

We would love to hear from you!

Send your comments to Stacy at: or
post on Facebook: 

Healthy 4 Life’s
Anti-aging healthy summer recipe

Edamame & Chicken Greek Salad

The dark leafy romaine in this summer salad helps fight fine lines.
1 8-ounce boneless skinless chicken breast, trimmed
¼ cup red-wine vinegar
3 tablespoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon ground pepper
8 ounces frozen shelled edamame (about 1½ cups), thawed
8 cups chopped romaine (about 2 romaine hearts)
1 cup halved cherry or grape tomatoes
½ European cucumber, sliced
½ cup crumbled feta cheese
¼ cup slivered fresh basil
¼ cup sliced Kalamata olives
¼ cup slivered red onion
    1. Place chicken in a medium saucepan and add water to cover by 2 inches. Bring to a boil. Reduce heat to a simmer and cook until an instant-read thermometer inserted into the chicken registers 165°F, 12 to 15 minutes. Transfer the chicken to a clean cutting board and let cool for 5 minutes; shred or chop into bite-size pieces.
  1. Meanwhile, whisk vinegar, oil, salt and pepper in a large bowl. Add edamame, romaine, tomatoes, cucumber, feta, basil, olives, onion and the chicken; toss to coat.
  • Make Ahead Tip: Refrigerate cooked chicken (Step 1) for up to 3 days.
Nutrition Information
    • Serving size: 2¾ cups
    • Per serving: 336 calories; 22 g fat(5 g sat); 6 g fiber; 14 g carbohydrates; 22 g protein; 323 mcg folate; 48 mg cholesterol; 5 g sugars; 0 g added sugars; 8,994 IU vitamin A; 15 mg vitamin C; 186 mg calcium; 3 mg iron; 513 mg sodium; 755 mg potassium
  • Nutrition Bonus: Vitamin A (180% daily value), Folate (81% dv), Vitamin C (25% dv)

Events & Workshops Around Town
that may be of interest to you…

Team Beachbody Promotions:
See below details and Link to to place your orders!

>Check this out…
Two brand new vegan flavors of
ShakeologyCafe Latte and Vanilla
>On Sale in May:
BeachBody on Demand
Clean up your routine with the All-Access Challenge Pack. One bundle, one year: unlimited workouts + nutrient-dense Shakeology + portion control containers = Best. Deal. Ever. And now on sale for just $160USD (regularly $199USD). #SpringIntoHealth.

Local Farmer’s Markets
>Lost Mountain Park Farmers Market: Every Tuesday: 3pm-7pm: 4723 Dallas Hwy, Powder Springs, Georgia 30127
Marietta Square Farmers Market: Every Saturday morning January through December, and on Sundays from 12-3 pm from May through October. Located in North Park Square in Historic Marietta Square
>Kennesaw Farmers MarketEvery Monday afternoon from May through September: Depot Park, 2829 Cherokee Street, Kennesaw, GA 30144
Acworth Farmers Market: Every Friday morning, April 7th to end of October, 8am to noon.

Intro to DoTERRA Essential Oils—Every Wednesday

Free Online Class Led by Terrie McDonald, Contact Terrie at | http://MYDOTERRA.COM/LTO | 678-296-3331 Register at

Tony Robbins Live!—Thursday, June 29
Tony Robbins and Gary Vaynerchuk Live! Atlanta tInfinite Energy Center|
6400 Sugarloaf Parkway, Duluth, GA 30097. Register at

Hiram Xperience Connections Meeting—Fri, July 21

Join us on May 19, 11:30am to 1:30pm, at The Olive Tree Restaurant in downtown Hiram, GA for a unique women-only networking event in a safe, supportive environment with great food and great conversation!  Register at

Help! Mom Needs a Break Meet Up—Wednesday, July 26 | 11:30am
Volcano Steak & Sushi | 1720 Mars Hill Road, Acworth, GA  |
Keeping Kids Active and Out of our Hair! Let’s have lunch and learn about the importance of keeping our kids active for 60 minutes everyday! Register at

“Reset” Wellness & Leadership Retreat—October 13-15
A weekend filled with fitness, seminars and fun! More details coming soon on location and price.  Mark your calendars as this is an event you will not want to miss!


    • Customized 3-month packages created after FREE 30 minute discovery consultation session to address your specific health concern for you and/or your child
    • Discovery session conducted in person or via phone/video conference
    • Session resources and homework (don’t worry it’s not graded) included
    • One scheduled one-hour meeting or conference/video call per week
    • Goal setting & accountabilty throughout program
  • Continued accountablility in online Facebook support group for all clients

Sign up today for your FREE 30-minute consultation to take control of your health and wellness!

Contact: Stacy D. Fehlinger | Certified Health Coach
Healthy 4 Life, LLC
(678) 719-2283 | Email:

Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
    • Nothing you currently have in your pantry is thrown out!
    • Receive handouts on topics such as healthy substitutions
    • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or

Developed by America’s Pediatrician, Dr. William Sears

L.E.A.N. Start Parent Workshop: Cost: $99.00 Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!

    • 6 hours of instruction in a self paced environment over 3-week period
    • Learn the L.E.A.N. program basics with topics including traffic light eating, the skinny on fat, powering up with protein and play, and more!
    • All materials and homework (don’t worry it’s not graded) provided online
    • Includes activities & healthy recipes
    • One scheduled conference call per week
    • Goal setting & accountabilty throughout workshop
  • Continued accountablility in online Facebook support group for all partcipants

Online Workshops begin every 3 weeks.  Contact Stacy for the next start date.

Workshops Led by Stacy Fehlinger
Now offering:
>>>Workshops as PARTIES and attendance is FREE for the host who brings 2 guests to their workshop!
>>>Online workshops of L.E.A.N. Start and Prime-Time Health.  These workshops are self-paced learning and consist of 6 hours of instruction with a weekly telephone conference call.
~Contact Stacy at for further information~

Are you looking for ways to improve your child’s attitude, boost their energy and improve their health? Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!

Could your child’s behavior be related to what they are eating? Come to my L.E.A.N. Start Workshop to learn how certain foods can affect behavior and more.

Are you pregnant or considering becoming pregnant? If so, join my L.E.A.N. Expectations Workshop to learn the links between  nutrition and a healthy pregnancy.

Prime-Time Health is for you if you want to take charge of your health, prevent disease, avoid disability and spend money on something other than doctors!



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