Aurielle J Sarpong, RD, LDN, CHWC, CPT, CGFI

Fill Your Cup

As a wellness professional, I am all about self care and the movement that it has become. However, I am a little disheartened by the “focus on me; forget about everyone else” mentality maquerading as self care that has taken over our culture. But that’s a post for another day.

With that said, I am a firm believer that you cannot pour from an empty cup. Filling yourself up with the things that make you happy and feel good are important. And remembering to take care of your basic needs such as adequate hydration, optimal nutrition, and well visits should be on all of our lists…hopefully, somewhere at the top.

As an introvert, being surrounded by a lot of people constantly is very draining. I like to recharge my batteries with solo activities such as reading, pampering myself with a hot showering/body scrub/luxurious skin creams, watching a movie or my favorite indulgence the latest episode of any Real Housewives series.

Knowing what helps you recharge is key, and it will look very different for each person. Here are a few tips to make self care a part of your daily habits:

🧡 Try different activities. If you’re not sure what helps you recharge, take this as license to try a variety of activities until you find the ones that fill you with joy. For me, I like my alone time, but maybe you’re more extroverted and a day hike with friends is more your jam. Perhaps a weekend getaway is what you’re craving. The key is to just do it!

🧡 Make it a part of your routine. Develop a schedule for activities such as skin care. I like to make Sunday evenings my time to wind down and get rid of the Sunday Scaries. I’ll make time to take a hot bath, exfoliate, and treat myself to a luxurious skin cream or face mask.

🧡 Make it non-negotiable. I can’t say it enough…you can’t pour from an empty cup. Let your loved ones know that this time for yourself, whether it be 30 minutes or an hour, will allow you to be more present for them. They will understand.

What’s your favorite way to fill your cup/recharge?

Power Incline Walk

I hope that everyone had a merry Christmas and a wonderful holiday season! I enjoyed some quality time with family, all the yummy eats, and relaxation.

I’ll admit that while out of town, my fitness routine took a bit of a back seat for a few days. My rule is to never go more than three days without some form of exercise. No, this rule is not backed by science; it is simply my personal rule to keep myself from sliding down that slippery slope we all know too well. You know…the one where you miss one day, then the next, then it’s been a week and before you know it a month since your last workout.

So yesterday was the day to get back into my fitness routine, and I decided to incorporate my go-to treadmill workout when I want to break a sweat and ease back into regular movement.

My Power Incline walking routine is great for both beginners who are up for a challenge and novice fitness buffs who are looking for an active rest day. It can all be done in 45 minutes–that includes warm up and cool down!

Walking is an excellent form of aerobic exercise for most people. It’s low cost, requires no special skills, and can be done anywhere! All you need are a good pair of sneakers.

Remember to maintain good posture, eyes looking ahead, pump your arms for a full body workout, toes point forward. If you feel any sort of pain or discomfort stop immediately and consult with your doctor.

With that being said, it is important to challenge your muscles and encourage yourself. Remember, your mind will quit before your body will! You can do it!

The Physical Activity Guidelines for Americans recommends 150 minutes of moderate exercise each week. That breaks down to 30 minutes 5 days per week. Moderate exercise includes brisk walking (hello Power Incline!), cycling, pushing a lawn mower, or playing tennis.

If you try my Power Incline workout, I want to hear how it went! Drop a comment below!

Disclaimer: You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program.

Recipe Review: The Chunky Chef’s Honey Garlic Glazed Salmon

I’m patting myself on the back for preparing another new recipe for my family! It’s always a weekly goal, but it seldom comes to fruition. If you’re not using Pinterest for recipes, you’re missing out, because today’s recipe and last week’s recipe have been total hits!

I knew that I only needed to have three meals prepared this week due to the Christmas holiday. I usually try to do a red meat dish once a week, then split the rest of the days between chicken and fish/seafood. Monday, I prepared Bolognese sauce with fettuccine, a side salad, and breadsticks. Since last week I prepared a dish with shrimp, I decided to try a salmon dish this week. To Pinterest I went and this simple, done in 20 minutes, glazed salmon was a gem.

The Chunky Chef’s Honey Garlic Glazed Salmon is one of the best salmon dishes that I have tried in a while. Just like the shrimp dish, this recipe is great for week nights, but it’s so flavor-packed and elevated, that you could easily prepare this for your guests this holiday season or anytime that you’re hosting–you will blow them away! I loved that it was no-fuss, and the ingredient list included a lot of items that I already had in my kitchen. Did I mention that it’s all prepared in one skillet?! Win-win-win!

The salmon was so tender, that my long filets practically fell apart as I moved them in the skillet. The honey garlic sauce was the perfect blend of sweet and savory.

I paired this entrée with Birds Eye Chicken Flavor Seasoned Rice and Vegetables side dish. Don’t let the chicken flavor fool you, trust me it pairs very well with the seasonings in the salmon. The rice dish includes carrots, broccoli, and onions. I also used their Steamfresh Whole Green Beans. Frozen vegetables often get a bad wrap, but they are actually packed full of nutrients in that they are flash-frozen at their peak; locking in nutrients such as vitamins, minerals, and fiber. This post is not sponsored by Birds Eye; I just really like how easy it is to throw one of their Steamfresh bags in the microwave and have delicious sides in less than five minutes.

I hope that you’ll give this recipe a try. I know that I will be making it again very soon. Tell me what recipes you have tried in the kitchen this week that really blew you away?

Holy Grail Skin Care Products

I truly believe that wellness encompasses both internal and external health. Taking care of your internal health–eating healthy, exercise, routine doctor visits, managing stress–often reflects on the outside. Nothing beats that natural glow from falling in love with taking care of yourself!

I also believe that self care is just as much a part of wellness as nutrition and exercise. A skin care routine is a must in my books. I am not a dermatologist or beauty guru for that matter, but I do believe that your skin can tell a lot about your overall health. As a registered dietitian in a clinical (i.e., hospital) setting, a physical assessment of my patients is part of the job. It is vital in identifying patients who are at risk for malnutrition.

In my late teens-early twenties, I stopped worshiping the sun and started consistently wearing daily sunscreen; 15 or 30 SPF were my go to. I also started exfoliating my skin once a week and slathering on rich lotions to make my skin soft and supple. In my early thirties, I continued to wear sunscreen (minimum 30 SPF), but with career and starting a family, a lot of my skin pampering fell by the wayside. Now that I’m in my late thirties (read: fast approaching 40!), I realize that I really have to step up my skin care game if I want to prevent signs of premature aging.

I decided last year, that I only want the “good stuff”. Not just skin care related. I want in my life only the people, experiences, and things that are of good quality, resonate with my soul, and make me feel good. So with that I curated (and continue to do so) the people in my life, experiences, my beauty products, and wardrobe.

With all of that said, today, I am sharing with you my holy grail skin care products that help keep my skin looking great despite hormonal acne as a result of polycystic ovarian syndrome (PCOS). PCOS causes cystic acne to form along my jaw line especially around my monthly cycle. I was using Neutrogena’s Oil Free Acne Face Wash with their MicroClear technology and ELF’s salicylic acne spot treatment in a roll-on tube, but lately neither product has been effective. It seemed as soon as I got rid of one pimple, another would erupt into a painful, pus-filled mound on my face. So I tried to remember what worked for me in the past and researched what products I could try. I already knew that salicylic acid was a must have ingredient for controlling my acne.

That’s when I remembered that I used to use Murad’s Acne Control Clarifying Cleanser, which I purchase at Ulta for $32.00. Not exactly the cheapest face wash, but also not the most expensive either. Remember, we only want “the good stuff”, and a little bit goes a long way so not only is it effective, it will last longer than most face washes. This face was also contains salicylic acid.

Next, I knew that I needed to find a replacement for the ELF acne roll-on product, which is still a great product that I would definitely repurchase. Initially, I found and bought it at Target and CVS, but now I can only find it on Amazon. Apparently, you can buy it right from their Web site here. For only $3.00 this product is amazing! It just doesn’t work as well for me anymore.

After a little research, I found Skinceutical’s Blemish + Age Defense Salicylic Acid Acne Treatment. This serum plus the Murad face wash above have saved my face! I have used these products for about a month, and I have only had one pimple! At $92.00, this product is not cheap, but it is my holy grail, and totally worth the splurge. You only use a small amount to apply a thin layer over your acne-prone areas.

Now that I am consistently using a product with retinol, I use a higher SPF face lotion. My current go-to daily face moisturizer is Neutrogena’s Healthy Defense Daily Moisturizer with SPF 50 ($15.50). I purchase this product at my local Walgreens. It’s light weight, doesn’t leave a white cast like some suncreens do, and isn’t greasy. This is my second tube, and I can see myself repurchasing it for a while.

When you’re a woman of a certain age, a night cream is a must. I knew from having used Skinceutical’s Retinol treatment before, that their products truly work, I wanted to try one of their night moisturizers. I decided to try their A.G.E Interrupter anti-aging skin treatment ($162.00). Don’t let the price deter you from trying it, too. This product is so light weight, and a little dollop goes a long way. I have only tried this product for a month, but I can say that it’s my new favorite nighttime cream. It feels so luxurious when you put it on. It is a splurge, but again, totally worth it. If you’re hesitant to spend this amount on yourself, maybe add it to your holiday, birthday, or anniversary wish list!

Okay, my last two products are both retinols. One for the eye area and one for the overall face. I find that retinols also help to keep my acne under control. I have used ROC products for years, and Skinceuticals is a relatively new product for me. I will warn you that the Blemish + Age Defense serum also has retinol in it, so don’t make the same mistake that I did and double down on the retinol–talk about a burn! My face felt like it was on fire! It was an honest mistake; I didn’t fully read the Blemish + Age Defense packaging before applying and didn’t realize that it had retinol, too. I then added the Retinol 1.0 ($88.00) and could immediately feel my face heating up! Lesson learned.

I was already using this product for a couple months before purchasing the Blemish + Age Defense. It is effective, and I highly recommend.

Lastly, ROC’s Retinol Correxion Eye Cream ($24.00) is not as potent as Skinceutical’s Retinol 1.0, but it is just as effective in minimizing fine lines around the eye area. I was using ROC skin care prior to using Skinceuticals. I love that their products are more budget-friendly, and you can purchase them right at your local drugstore, Walmart, or Target.

I still exfoliate once a week. I’m trying to get up to twice a week…perhaps, I will make that a goal for 2022!

There you have it…my holy grail skin care products. What skin care products would you recommend?

Recipe Review: Low Carb Shrimp and Sausage Skillet by The Bettered Blondie

In an attempt to eat healthier (and reduce the number of trips to the drive thru!), I searched Pinterest for healthy recipes that I knew my family would love. While a lot of recipes looked delicious, just by the image, you could tell that it would require a chef’s culinary skills and more time than I have available with a 9-5 and a four year old to create.

Lo and behold, I came across Sarah’s Low Carb Shrimp and Sausage Skillet recipe from The Bettered Blondie . The recipe boasts being keto, paleo, and Whole30 friendly (so if any of these diets are your jam, this recipe is right up your alley), but what attracted me to the recipe was the tons of veggies and protein included in the recipe. The fact that it took 30-40 minutes to prepare was an added bonus.

The fiber and water content from the zucchini, bell peppers, and onions make this dish so voluminous that you don’t miss having any starchy carbs. Although layering this dish over a half cup of Jasmine or brown rice, quinoa, or couscous would also be delicious. Paired with protein-dense shrimp and andouille sausage, you will leave the table with a happy belly! And I strongly recommend following Sarah’s advice to use raw, not pre-cooked shrimp…it makes a world of a difference.

The blend of spices to season the dish in addition to diced jalapeños for a little heat really make this skillet dish stand out. This is definitely a recipe that I would make again and again for my family.

Click the link above for the full recipe and story behind Sarah’s wonderful dish!

Bon Appetit!

A Few of My Favorite FITNESS Things

We are 10 days away from Christmas…where is the time going?!

If you’re struggling to find a gift for your special someone who enjoys being active, look no further because I’m sharing a few of my favorite fitness finds that not only motivate me to get in shape, but also provide comfort and style. What’s even better is that all of these items are affordable and worth every penny!

Let’s start with the most important fitness apparel that can make or break your workout…leggings! I have tried a variety of leggings: Nike, Under Armour, Fila, but none compare to Old Navy’s activewear. I have been wearing Old Navy ACTIVE Elevate 7/8 length leggings for over a year now, and they are still in great quality. I believe the Elevate line is now called Powersoft, but they are still durable and affordable. I also love their Elevate Built-In Sculpt legging that hugs you in all the right places. Both leggings stay in place during your workout. They are thin enough to feel like you’re wearing nothing, but substantial enough to keep you covered…they definitely pass the squat test!

The type of shoe that you wear for your workout is super important, too. I typically incorporate walk/run intervals as cardio in my workouts, so a running shoe is what I typically gravitate towards. I have fallen in love with New Balance’s Women’s Fresh Foam Roav running shoe. They are super light weight and feel like you’re walking on clouds. I have recently purchased what I believe will be my sixth pair; I love them that much! I have them in white and also black. I will warn you that the upper is a bit thin, and if you tend to over extend your toes when you walk or run like I do, then this area may wear out a little faster than usual. But other than that, it’s a great shoe.

Next, this Gaiam Warrior Seamless workout shirt at Kohl’s, is a must have! Long sleeve for winter or short sleeve in the spring, it doesn’t matter! It’s super comfortable and soft. I may be old school, but I love a good thumb hole, and these shirts have them! Unfortunately, I can’t find the long sleeve version on Kohl’s Web site, but they do still have the short sleeve option.

Lastly, I absolutely love these Tek Gear Hooded Mixed Media Jackets at Kohl’s. There’s a reason they are labeled “best seller”on the Web site. Could it be because they also have thumb holes?! These jackets are super stylish and comfortable. The material is warm, yet not bulky. I can easily fit it underneath a larger outerwear coat.