Healthy For The Holidays!

Healthy for the Holidays |

Overeating can be difficult to avoid during the holiday season. While one large meal isn’t going to have a lasting effect on you waistband, it’s a good idea to know how many calories you should be consuming a daily basis. Below are some easy calculations to figure out your daily calorie needs! These are general guidelines for healthy, moderately active adults and can vary individual to individual.

For those trying to lose weight, one pound of weight loss requires burning 3,500 calories. To lose a pound per week, you can cut 500 per day. Intermittent fasting can also be a great way to lose weight. Click here to read my blog post, Intermittent Fasting 101! With these numbers in mind, it is also a good idea to be mindful of portion sizes. A serving of vegetables is about the size of your fist. Vegetable juices can be a great way to get important vitamins and minerals, but they do not contain the same amount of fiber as whole vegetables. Fiber is an important part of a balanced diet and helps you feel fuller longer. Protein also helps you feel full. A serving of protein is approximately the size of a deck of cards. A great rule of thumb is to fill half your plate with vegetables, a quarter with protein, and a quarter with whole grains. Remember beauties, good portion control is the key to a healthier and more fit lifestyle!

All About My Signature Lip Flip

All About My Signature Lip Flip | @beautybydrkay

One of the best ways to achieve luscious lips is by injecting hyaluronic acid fillers. Another approach to creating a fuller pout that is gaining popularity in my practice is my signature lip flip with Botox! This procedure involves injecting micro-droplets of Botox in the area above the upper lip into the circular muscle around the mouth called the orbicularis oris. Placing Botox in this area causes the upper lip to “flip” up, creating a fuller look. This technique is ideal for someone that has a gummy smile because it prevents the upper lip from flipping inwards when you smile. The lip flip is a quick procedure that offers minimal downtime. Although this procedure seems simple on the surface, I always recommend seeing an experienced injector when working with the anatomy of the face. My key to success with the lip flip is injecting enough Botox to relax the lip, but not too much that the lip loses function, which can impede smiling and eating function. The lip flip is the perfect alternative for those that might not be ready for filler or seeking just a touch of projection. Unlike many of the hyaluronic acid based lip fillers on the market, Botox needs to be injected more frequently. I love combining Botox with lip filler to add more of a pouty bee-stung look and projection. I love helping my patients achieve beautiful lips and the lip flip is one of my favorite procedures! If you haven’t tried my cult favorite KD High Volume Lip Plumping Amplifier, I know you will love it. It’s perfect for someone who has been considering lip filler or desires a little more volume during the day! Be sure to listen to my podcast all about my signature lip flip by clicking here!

Intermittent Fasting 101


Calories in versus calories out--the classic idea for weight management. Recent studies, however, have confirmed that when you eat, calories can be as important as the amount of calories that you consume. Intermittent fasting is an eating pattern in which one eats within a certain time frame then fasts for a period of time. Fasting has been shown to be an effective tool for weight loss and aiding various markers of health. One of the main reasons intermittent fasting is effective for weight loss is due to the action of a hormone known as insulin, in addition to our natural circadian rhythm. Insulin tells our tissues to take up glucose. When insulin levels drop between meals and when we fast, our bodies are able to use the fuel that has been stored in tissues. This process is disrupted if we are constantly eating and telling our tissues to take up nutrients rather than use them. Furthermore, our bodies are better equipped to metabolize foods during the day, when the pathways that breakdown food work more efficiently. Intermittent fasting can seem intimidating at first, but fasting doesn’t have to mean feeling hungry or going days without food.

A recent study showed that, compared to the control group, the fasting group had a significantly decreased appetite. Other benefits of intermittent fasting include learning and memory function protection and reduced oxidative stress. At a certain point, the body begins to break down its fat stores to release ketones, which provide this protective effect for brain neurons. Ketones have been shown to be especially beneficial for women’s brain health.  Fasting for periods of 10 to 14 hours can be enough to provide these benefits. Intermittent fasting can be as easy as ending your last meal at 7:00 PM, and waiting to eat again until breakfast the next morning between 5:00 and 9:00 AM. Fasting can offer many benefits for most people, especially those at risk for diabetes because of its positive effect on insulin levels. Certain individuals, such as those with diabetes, a history of eating disorders, or who are pregnant or breastfeeding should consult their physician before adopting this eating style.

The Power of Nutrition

Creams, serums, are sunscreen are all important for radiant skin, but what we put in our bodies can be as equally important. Studies have shown that diets rich in antioxidants such as vitamins A, C, and E can greatly improve the appearance of skin. Overall diet composition and certain fatty acids also play a role in how the the skin looks, feels, and ages. Strawberries, dark chocolate, and kale are all foods that contain antioxidants. Antioxidants are substances that inhibit processes that may potentially damage skin cells. Implementing vitamin rich foods such as avocados or sweet potatoes into your diet are an excellent way to promote good skin health. Not only are avocados a good source of healthy fats, but they contain Vitamins C and E! Vitamin E may be found in items like olive oil, nuts, salmon, and spinach. Vitamin C is a crucial nutrient to our bodies because of the role that it plays in many of our bodily functions. Vitamin C has also been known to help slow the growth of cancer cells in some cases. You can find vitamin C in citrus fruits, broccoli, chili peppers, and bell peppers. Vitamin C also supports the production of collagen, which provides skin firmness and elasticity. Try my Brighten and Tighten Vitamin C Serum for a brighter and more youthful complexion! Vitamin A, also known as beta-carotene, is another antioxidant that defends the skin from UV damage. Vitamin A can be found in orange-colored fruits and vegetables like carrots, mangos, and yams. Beta-carotene is especially important because it can also act as an “internal sunscreen” by absorbing UV rays. Another antioxidant that some tend to overlook is lycopene. This phytochemical — found most notably in cooked tomatoes — helps to protect skin from sunburns and aging. While large amounts of Vitamin C can be found in uncooked tomatoes, heat destroys this antioxidant. 

Beauty by Dr. Kay - Salmon

Vitamin D intake also plays a role in skin health. Like lycopene, vitamin D can protect skin from UV damage and can be found in food with healthy fats like salmon and tuna. Incorporating a rainbow of fruits and vegetables can do wonders for your skin, but overall diet composition can also influence skin health. Remembering to drink plenty of water daily is crucial to keep your skin hydrated and healthy. Certain studies have also shown that diets low in saturated fats, trans fats, and simple carbohydrates are associated with fewer signs of skin aging. Limiting fatty cuts of meats and processed foods, which are frequently high in sugar, can make your skin less wrinkle prone. 

Topical products are only skin deep. Radiant skin starts from the inside.