A Comprehensive Guide For Beautiful And Younger Looking Skin

2. Beauty & Food Easy recipes to finesse your way into glowing skin By Nicole

3. “A balanced diet is the best way to look and feel gorgeous and beautiful” Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 1

4. Table of Contents 1. Introduction 2. Skin education 3. Best ingredients for your skin 4. Hot to start eating better 5. Healthy beauty recipes 5.1. Quick recipes for breakfast 5.2. Quick recipes for lunch 5.3. Quick recipes for dinner 5.4. Bonus: Quick dessert recipes 6. Homemade face mask recipes 7. References Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 2

5. Introduction Food? Beauty? Food and Beauty? Like together…? Forever? The short answer is...YES. You’ve heard it before, but it’s worth repeating: YOU ARE WHAT YOU EAT! And, of course you’re thinking…’but what does that have to do with beauty, skincare, and all things related to looking great and living my best life with gorgeous, glowing skin?’ EVERYTHING. You see, you can apply your 10 step facial care routine four times a day, slather on all of the moisture rich lotion and spend your Friday nights with cucumbers over your eyes...BUT...if you’re not intentionally eating to nourish your skin from the inside...then we hate to tell you but you’re wasting your time. So, we here at Bubbles and Butter want to help. And to do that. We’ve put together this easy-to-read guide on how to tie ‘what you eat’ to ‘how you glow’. But enough from us. Because, it’s all about you. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 3

6. Skin Education Skincare products and remedies aren’t one-size-fits-all magic potions, so it’s important to know what type of skin you’re working with so you can get the most out of her. Every person’s skin is unique, but there are a few common skin types that may help you to identify where your skin fits in the most. The three main skin types are commonly referred to as oily, combination and dry. It’s important to note the difference between skin type and skin concerns when it comes to care and treatment. Concerns can include things like wrinkles or signs of aging, hyperpigmentation, acne or temporary dryness and can span across different skin types. But back to the important, here are some easy ways to identify what type of skin you have: Oily Skin ● Symptoms: Your skin is shiny, or you notice a lot of excess oil on your face, neck, shoulders and back. Your pores appear larger or get clogged easily, leading to black/whiteheads, pimples or cystic acne. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 4

7. ● Causes: Oily skin happens when the sebaceous glands in the skin make too much sebum. ​Other causes can include hormones, humid climates, or over drying your skin which forces it to produce more oil. Combination Skin ● Symptoms: Your skin is oily, has larger pores, or breaks out in your T-zone (forehead, nose, chin), but is dry or normal on your cheeks and jawline. ● Causes: Genes, or an overproduction of oil in the T-zone. Your products might also be causing some skin imbalance. Dry Skin ● Symptoms: Your skin can crack, peel, or become itchy, irritated, or inflamed, especially after cleansing. If it’s very dry, you might also experience some flakiness or scaling. ● Causes: A genetic predisposition to produce less oil, hormone imbalance, drastic climate changes, medications, and age. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 5

8. Best ingredients for your skin While it’s true that cleansers and creams offer a topical fix for your skin’s specific conditions, gorgeous skin starts from within and not from a bottle. So whether you need to treat acne, fight off premature aging or fight back against another troublesome skin condition, the right diet can be a valuable help. That’s because scientists have found that adding certain foods into your day-to-day routine can help fight back against your skin afflictions by turning off inflammatory genes and providing your body with the proper tools to strengthen and build healthy tissues. Eat these delicious nutriments and get that healthy glow you’re after: Raw Fruit/Vegetable Juice ● Vegetables contain massive amounts of essential vitamins, minerals and enzymes. ● Regular consumption of raw juice strengthens the body and prevents degeneration of skin, flesh, glands and organs. ● They also boost your energy ● And cleanse your body. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 6

9. Avocado ● It serves as a natural antioxidant thanks to its high levels of vitamin E. ● Helps reduce skin inflammation, especially after exposed to the sun. ● The oil present in avocado triggers production of collagen: Reduces Wrinkles and Enhances Skin Tone. Wild Salmon ● It’s rich in Omega 3 fatty acids, protein, niacin, B6, B12, and magnesium. ● Omega 3 fatty acids lock moisture into the skin cells and encourage the production of strong collagen an elastin. ● Anti-Inflammatory properties protects against sunburn. Blueberries ● They’re rich in Vitamin C, E and K. ● They serve as a natural anti-oxidant. ● They have anti-inflammatory and anti-aging properties that prevent premature aging. ● Helps treat acne. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 7

10. Live Yogurt and Kefir ● Live Yogurt most significant properties are: Potassium, Phosphorous, Calcium, Magnesium, Vitamins B5 and B12. ● Kefir most significant properties are: Vitamins B, B2, B12 and K. ● The Complete Proteins in Kefir provides beneficial bacteria & yeast. ● Both Yogurt & Kefir have a cleansing effect on the whole body and helps to establish a balanced inner ecosystem for optimum health and longevity. Green Leafy Vegetables ● They’re rich in Magnesium, Folic Acid, Vitamin C, Potassium, Phytochemicals, Iron and Calcium. ● High levels of Dietary Fiber. ● They help improve skin tone and texture by increasing moisture content and elasticity in the skin. ● They serve as a collagen booster. ● Anti-Oxidant approved. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 8

11. Chlorella ● Single cell green sea algae. ● High levels of: Omega 3 Fatty Acids, Vitamin A, Vitamin C and Vitamin E. ● Great toxin fighter: Bonds to toxins in the body and assist the body in flushing them out. ● They slow down the aging process by reducing the free radical damage. ● Free radical damage is the result of pollution in our environment, poor diet and general aging process. Sprouts ● The supply of vitamins existing in seeds can be increased by sprouting – 100% to 2000%. ● They denature protein into the amino acid building blocks so that we can digest them in half the time of cooked food. ● High levels of: Vitamins A, B, C, D, E and K. ● True concentrate of energy and nutritive principles – retains their nutritional properties until consumed – unlike ripe vegetables– whose nutrition value progressively decreases. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 9

12. Beans and Lentils ● They have high fiber content and low glycemic index. ● Anti-Inflammatory: Will keep blood sugar low which is key in preventing dull, dry and sagging skin. Figs and Olives ● They’re rich in Anti-Oxidants. ● They fight the damaging effects of the sun and environment. ● They’re rich in fatty acids that make excellent moisturizers. ● They’re high in Polyphenols and Flavonoids which are great anti-Inflammatory. ● High levels of Vitamin E (Anti-Oxidant). Aloe Vera ● Slows Aging: Offers more oxygen to the skin. ● Increases the strength of the tissue as it can penetrate up to seven layers deep. ● High levels of Vitamin B1, B2, B6 and C. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 10

13. ● Natural Moisturizer. ● Cellular Regenerator (skin cells Included) ● Cooling Agent – helps to heal sunburns. Melons ● Nutritionally rich in: Pectin, Carotene, Salts of Calcium, Magnesium, Ferric, Phosphorous, Sulfur, Potassium, Vitamin A, Vitamin B and Vitamin C. ● Keeps skin fresh, radiant and hydrated. ● Refurbishes the elasticity of the skin. Tibetan Goji Berries ● Nutritionally rich in: Beta-carotene, Vitamin C, B1 and B2. ● They’re cultivated in China, valley of the Himalayas in Tibet and in Mongolia. ● Known as the ‘fountain of youth’ for their anti-aging qualities. Strawberries ● They’ve high levels of: Vitamin A, B and C, Phosphorus and Potassium. ● They’ve great Antioxidants properties. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 11

14. ● They’re rich in Flavonoids. ● A natural form of Salicylic acid – found in many commercial acne creams. ● Tones, lightens pigmentation and keeps skin smooth and supple. Nuts ● They’re packed with: Fiber, Protein and Essential Fatty Acids. ● They serve as a natural Anti-Inflammatory. ● Keeps wrinkles and fine lines at bay. ● Helps treat skin disorders such as acne, psoriasis and eczema. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 12

15. How to start eating better 1. Start buying fruits and vegetables in season from your Local Farmer’s Market. 2. Eat live foods and eliminate all dead and processed food from your diet. 3. Buy a Juicer and/or a high-powered blender! 4. Buy wild fish and grass-fed meat. 5. Read the ingredients on your skincare products – after all it is all absorbed! Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 13

16. Healthy beauty recipes Ever wonder why your skin might not be looking its finest even after a facial? Even after spending hundreds of dollars to remedy your lackluster complexion?, if you don’t have any answer, it might be time to look at your dinner plate. Nutrition is everything when it comes to healthier, luminous skin. What you may be eating might be causing your skin to appear more tired and dull. There’s no other way around it…that $80 cream might work for Meghan Markle, but honestly, beautiful skin starts with boosting your diet with healthy unprocessed foods. Below is an assortment of healthy recipes that will not only taste delicious, but have you looking and feeling fabulous, too! Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 14

17. Quick recipes for breakfast Greek Potato & Feta Omelet Potatoes have a special affinity with eggs. If you keep frozen hash browns on hand (check the label and choose hash browns with less than 1 gram of fat per serving), you can whip up a simple, satisfying omelet like this one at a moment's notice. To cut back on saturated fat, use 2 whole eggs and 2 egg whites. 2 servings | Active Time: 20 minutes | Total Time: 20 minutes Ingredients ● 2 teaspoons extra-virgin olive oil, divided ● 1 cup frozen hash brown potatoes, or cooked potatoes cut into 1/2-inch cubes ● 1/3 cup chopped scallions ● 4 large eggs ● 1/8 teaspoon salt ● Freshly ground pepper to taste ● 1/4 cup crumbled feta cheese Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 15

18. Preparation 1. Heat 1 teaspoon oil in a medium nonstick skillet over medium-high heat. Add potatoes and cook, shaking the pan and tossing the potatoes, until golden brown, 4 to 5 minutes. Add scallions and cook for 1 minute longer. Transfer to a plate. Wipe out the pan. 2. Blend eggs, salt and pepper in a medium bowl. Stir in feta and the potato mixture. 3. Preheat broiler. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Add the egg mixture and tilt to distribute evenly. Reduce heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a plate and cut into wedges. Nutrition Per serving: 294 Calories; 17 g Fat; 5 g Sat; 7 g Mono; 431 mg Cholesterol; 18 g Carbohydrates; 16 g Protein; 3 g Fiber; 431 mg Sodium; 437 mg Potassium. 1 Carbohydrate Serving. Exchanges: 1 starch; 2 medium-fat meat; 1 1/2 fat (mono). Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 16

19. Quick Breakfast Taco A smaller cousin of the breakfast burrito, the breakfast taco made with reduced- fat Cheddar and egg substitute is a satisfying and healthy breakfast option. 1 serving | Active Time: 15 minutes | Total Time: 15 minutes Ingredients ● 2 corn tortillas ● 1 tablespoon salsa ● 2 tablespoons shredded reduced-fat Cheddar cheese ● 1/2 cup liquid egg substitute, such as Egg Beaters Preparation 1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds. 2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat; add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. 3. Divide the scrambled egg between the tacos. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 17

20. Nutrition Per serving : 153 Calories; 2 g Fat; 1 g Sat; 0 g Mono; 3 mg Cholesterol; 15 g Carbohydrates; 17 g Protein; 0 g Fiber; 453 mg Sodium; 207 mg Potassium. 1 Carbohydrate Serving. Exchanges: 1 starch, 2 very lean meats. Asparagus & Canadian Bacon Omelet An omelet is a satisfying meal to start the day, and will give you staying power until your midmorning snack. Although cooking a low-fat omelet may seem complicated at first glance, it will quickly become second nature. 1 serving | Active Time: 10 minutes | Total Time: 10 minutes Ingredients ● 10 stalks asparagus, trimmed and chopped ● 1/4 cup plus 1 tablespoon water, divided ● 2 slices Canadian bacon, diced (1 ounce) ● 1 teaspoon extra-virgin olive oil ● 1/2 cup liquid egg substitute, such as Egg Beaters ● 1/4 cup shredded reduced-fat Cheddar cheese ● 1/8 teaspoon salt Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 18

21. ● 1/8 teaspoon freshly ground pepper Preparation 1. Bring asparagus and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the asparagus is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. 2. Add Canadian bacon and oil to the pan and stir to coat. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more. 3. Sprinkle cheese, salt and pepper over the omelet. Lift up an edge of the omelet and drizzle the remaining 1 tablespoon water under it. Cover, reduce heat to low and cook until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve. Nutrition Per serving: 198 Calories; 9 g Fat; 3 g Sat; 5 g Mono; 20 mg Cholesterol; 7 g Carbohydrates; 24 g Protein; 3 g Fiber; 978 mg Sodium; 539 mg Potassium. 1/2 Carbohydrate Serving. Exchanges: 1 1/2 vegetable, 3 lean meats. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 19

22. Cocoa-Date Oatmeal If you are looking for a way to get your kids to start their day with a bowl of oatmeal, this is it. The microwave is convenient, but you can also cook the oatmeal on the stovetop following package directions. Top the cereal with milk or soymilk and sweeten with brown sugar or no-calorie sweetener, if desired. 4 servings, 1/2 cup each | Active Time: 5 minutes | Total Time: 15 minutes Ingredients ● 1/4 cup chopped pitted dates, (10-12 dates) ● 1 cup old-fashioned rolled oats ● 2 tablespoons cocoa ● Pinch of salt ● 2 cups water Preparation 1. Combine dates, oats, cocoa and salt in a 1-quart microwavable container. Slowly stir in the water. Partially cover with plastic wrap. Microwave on Medium for 4 or 5 minutes, and then stir. Microwave on Medium again for 3 or 4 minutes, and then stir. Continue cooking and stirring until the cereal is creamy. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 20

23. Nutrition Per serving: 142 Calories; 4 g Fat; 1 g Sat; 1 g Mono; 0 mg Cholesterol; 61 g Carbohydrates; 8 g Protein; 9 g Fiber; 81 mg Sodium; 497 mg Potassium. 2 Carbohydrate Serving. Exchanges: 11/2 starch, 1/2 fruit. Nutrition Note Chocolate contains compounds called flavonoids, which can function as antioxidants and also seem to keep blood from clotting. Cocoa is unusually rich in two kinds of flavonoids, flavonols and proanthocyanidins, which appear to be especially potent. Greek Omelet With flavors reminiscent of the classic Greek spanakopita, this easy omelet is just right for a light dinner or brunch. Frozen leaf spinach makes it ultra-quick. 2 servings | Active Time: 20 minutes | Total Time: 20 minutes Ingredients ● 1/4 cup cooked spinach ● 4 large eggs ● 1/2 cup crumbled feta cheese, (2 ounces) Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 21

24. ● 2 scallions, thinly sliced ● 2 tablespoons chopped fresh dill ● Freshly ground pepper, to taste ● 2 teaspoons extra-virgin olive oil Preparation 1. Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber spatula. 2. Set a rack about 4 inches from the heat source; preheat the broiler. 3. Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges. Nutrition Per serving: 271 Calories; 19 g Fat; 7 g Sat; 7 g Mono; 438 mg Cholesterol; 4 g Carbohydrates; 19 g Protein; 2 g Fiber; 432 mg Sodium; 284 mg Potassium. Exchanges: 1/2 vegetable, 3 medium-fat protein, 1 fat. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 22

25. Quick recipes for lunch Italian Vegetable Hoagies This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner as well as lunch. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad. 4 servings | Active Time: 20 minutes | Total Time: 20 minutes Ingredients ● 1/4 cup thinly sliced red onion, separated into rings ● 1 14-ounce can artichoke hearts, rinsed and coarsely chopped ● 1 medium tomato, seeded and diced ● 2 tablespoons balsamic vinegar ● 1 tablespoon extra-virgin olive oil ● 1 teaspoon dried oregano ● 1 16- to 20-inch-long baguette, preferably whole-grain ● 2 slices of kite hill ricotta cheese (cheese made with almond milk) halved ● 2 cups shredded romaine lettuce Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 23

26. Preparation 1. Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients. 2. Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry. 3. To assemble sandwiches, divide kite hill ricotta cheese among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion and lettuce. Cover with the baguette tops. Serve immediately. Nutrition Per serving: 264 Calories; 8 g Fat; 3 g Sat; 4 g Mono; 10 mg Cholesterol; 39 g Carbohydrates; 14 g Protein; 8 g Fiber; 624 mg Sodium; 174 mg Potassium. 2 Carbohydrate Serving. Exchanges: 2 starch, 1 vegetable, 1/2 medium fat meat, 1 fat. Roasted Chicken Salad with Garlic Toasts Rotisserie chickens have become all the rage in our local supermarkets—and why not? They can be the base of a quick, almost-homemade dinner in no time. Here, roasted chicken turns into an easy salad with some crusty garlic bread on the side. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 24

27. 4 servings | Active Time: 20 minutes | Total Time: 20 minutes Ingredients ● 2 cloves garlic, peeled ● 3 tablespoons cider vinegar or white-wine vinegar ● 3 tablespoons extra-virgin olive oil ● 1/4 cup Kalamata olives, pitted and chopped ● 8 cups mixed salad greens ● 4 1/2-inch slices whole-wheat country bread, toasted ● 1 2-pound roasted chicken, (hot or cold), skin discarded, sliced into large pieces (see Ingredient note). Preparation 1. Mince one garlic clove and whisk with vinegar, oil and olives in a medium bowl. Toss greens in the dressing to coat well. 2. Rub each bread slice with the remaining garlic clove. (Discard garlic.) Divide the salad among 4 plates, place chicken on top and serve with the bread. Nutrition Per serving: 394 Calories; 20 g Fat; 4 g Sat; 12 g Mono; 77 mg Cholesterol; 21 g Carbohydrates; 29 g Protein; 2 g Fiber; 436 mg Sodium; 293 mg Potassium. 1 1/2 Carbohydrate Serving. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 25

28. Exchanges: 1 1/2 starch, 4 1/2 lean meat, 1 fat. Ingredients Note Store-bought rotisserie chicken is convenient and practical—but much higher in sodium than a home-roasted bird. Even the unseasoned varieties have been marinated or seasoned with salty flavorings. People with hypertension should think twice before choosing store-bought. ❖ 4 ounces home-roasted chicken: 100 mg sodium. ❖ 4 ounces rotisserie chicken: 350-450 mg sodium. Spicy Black Bean Sandwiches with Chipotle Yogurt Canned chipotle peppers add a rich, smoky flavor to these black bean sandwiches. Make it a meal: Serve with crunchy Mexican Coleslaw and Papaya-Lime Sorbet. 4 servings | Active Time: 20 minutes | Total Time: 20 minutes Ingredients ● 1 tablespoon of low-fat plain greek yogurt ● 3 tablespoons nonfat sour cream ● 2 teaspoons chopped chipotle peppers in adobo sauce ● 1 16-ounce can black beans, rinsed ● 3/4 cup chopped red onion Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 26

29. ● 3 tablespoons chopped fresh cilantro ● 1 clove garlic, finely chopped ● 1 tablespoon mild chili powder ● 1 teaspoon ground cumin ● 2 tablespoons lime juice ● Salt, to taste ● 4 6-inch pita breads ● 1/2 small head iceberg lettuce, shredded ● 1 ripe avocado, pitted, peeled and sliced ● 1 vine-ripened tomato, cored and sliced Preparation 1. Stir together yogurt, sour cream and chipotle in a small bowl; set aside. 2. Combine black beans, onion, cilantro, garlic, chili powder, cumin and lime juice in a large bowl, and season with salt to taste. Slightly mash the beans while stirring, until all ingredients are incorporated and the mixture just holds together. 3. Slice off the top third of each pita. Spread the bean mixture inside each pita. Top with the chipotle mayonnaise, shredded lettuce, sliced avocados and tomatoes. Serve within 30 minutes. Nutrition Per serving: 466 Calories; 11 g Fat; 1 g Sat; 5 g Mono; 3 mg Cholesterol; 77 g Carbohydrates; 18 g Protein; 18 g Fiber; 596 mg Sodium; 486 mg Potassium. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 27

30. 4 Carbohydrate Serving. Exchanges: 4 starch, 1 vegetable, 1 very lean meat, 2 fat. Note Canned chipotles packed in adobo sauce can be found in the Mexican section of a large supermarket or at a specialty food store. Arugula Pizza Sautéed onions, prosciutto and fontina cheese flavor this white pizza. Topping the hot-out-of-the-oven pizza with fresh greens and diced tomatoes gives it a delicious, summery twist. We use store-bought pizza dough to keep it quick. Serve with: Crunchy vegetables and your favorite dip. 6 servings | Active Time: 35 minutes | Total Time: 35 minutes Ingredients ● 1 pound of prepared whole-wheat pizza dough ● 2 tablespoons extra-virgin olive oil ● 1 medium onion, halved and thinly sliced ● 1/4 teaspoon crushed red pepper ● 1 cup of kite hill ricotta cheese (cheese made with almond milk) ● 2 cups packed coarsely chopped arugula Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 28

31. ● 1 cup chopped tomato Preparation 1. Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray. 2. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes. 3. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and crushed red pepper and cook, stirring, until the onion is beginning to brown, about 3 minutes. 4. Spread the onion mixture evenly over the crust and top with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes. Remove from the oven and top with arugula and tomato. Nutrition Per serving: 306 Calories; 11 g Fat; 4 g Sat; 5 g Mono; 28 mg Cholesterol; 33 g Carbohydrates; 13 g Protein; 2 g Fiber; 600 mg Sodium; 140 mg Potassium. 2 Carbohydrate Serving. Exchanges: 2 starch, 1 high-fat meat, 1 fat. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 29

32. Quick recipes for dinner Artichoke & Ripe Olive Tuna Salad An unusual and rich flavor combination; serve this salad with sliced tomato on a bed of lettuce or on French bread. 5 servings, about 3/4 cup each | Active Time: 15 minutes | Total Time: 15 minutes Ingredients ● 1 12-ounce can (or two 6-ounce cans) chunk light tuna, drained and flaked (see note) ● 1 cup chopped canned artichoke hearts ● 1/2 cup chopped olives ● 1/3 cup greek yogurt ● 2 teaspoons lemon juice ● 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried Preparation 1. Combine tuna, artichokes, olives, yogurt, lemon juice and oregano in a medium bowl. Nutrition Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 30

33. Per serving: 210 Calories; 8 g Fat; 1 g Sat; 1 g Mono; 25 mg Cholesterol; 12 g Carbohydrates; 20 g Protein; 3 g Fiber; 791 mg Sodium; 166 mg Potassium. 1 Carbohydrate Serving. Exchanges: 2 very-lean meat, 2 fat, 1 1/2 vegetable. Notes Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe. Beef & Cabbage Stir-Fry with Peanut Sauce The subtly sweet peanut sauce blends deliciously in this beef, cabbage and carrot sauté. Spice up the dish with a few dashes of your favorite hot sauce. Serve with udon noodles. 4 servings | Active Time: 40 minutes | Total Time: 40 minutes Ingredients ● 1/4 cup smooth natural peanut butter ● 1/3 cup orange juice Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 31

34. ● 3 tablespoons reduced-sodium soy sauce ● 1 tablespoon rice vinegar ● 1 teaspoons of stevia ● 4 teaspoons canola oil, divided ● 3 cloves garlic, minced ● 1 pound sirloin steak, trimmed and thinly sliced (see Tip) ● 1 small head Savoy cabbage, thinly sliced ● 2-5 tablespoons water ● 2 medium carrots, grated ● 1/4 cup chopped unsalted roasted peanuts (Optional) Preparation 1. Whisk peanut butter, orange juice, soy sauce, vinegar and stevia in a medium bowl until smooth. 2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl. 3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more. Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using). Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 32

35. Nutrition Per serving: 364 Calories; 17 g Fat; 3 g Sat; 5 g Mono; 42 mg Cholesterol; 23 g Carbohydrates; 31 g Protein; 7 g Fiber; 469 mg Sodium; 866 mg Potassium. 1 Carbohydrate Serving. Exchanges: 2 vegetable, 3 lean meat, 2 fat. Tips For thinly sliced beef, freeze for 30 minutes to make it easier to cut into very thin slices. ​Marmalade Chicken Orange marmalade and freshly grated orange zest make a deliciously tangy sauce for quick-cooking chicken tenders. Serve with brown rice. 4 servings | Active Time: 20 minutes | Total Time: 20 minutes Ingredients ● 1 cup reduced-sodium chicken broth ● 2 tablespoons red-wine vinegar ● 2 tablespoons orange marmalade ● 1 teaspoon Dijon mustard Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 33

36. ● 1 teaspoon cornstarch ● 1 pound chicken tenders, (see Note) ● 1/2 teaspoon kosher salt ● 1/4 teaspoon freshly ground pepper ● 6 teaspoons extra-virgin olive oil, divided ● 2 large shallots, minced ● 1 teaspoon freshly grated orange zest Preparation 1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl. 2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm. 3. Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest. Nutrition Per serving: 213 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 68 mg Cholesterol; 10 g Carbohydrates; 27 g Protein; 0 g Fiber; 246 mg Sodium; 55 mg Potassium. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 34

37. 1/2 Carbohydrate Serving. Exchanges: 1/2 other carbohydrate, 3 1/2 very lean meat. Notes Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded ―chicken fingers. Salmon with Pepita-Lime Butter Lime juice, chili powder and pepitas give this salmon Mexican flair. Serve with wild rice and steamed vegetables. 4 servings | Active Time: 20 minutes | Total Time: 20 minutes Ingredients ● 2 tablespoons unsalted pepitas, (see Tip) ● 2 tablespoons Extra-virgin olive oil ● 1/2 teaspoon freshly grated lime zest ● 2 tablespoons lime juice ● 1/4 teaspoon chili powder ● 1 pound salmon fillet, skinned (see Tip) and cut into 4 portions Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 35

38. ● 1/2 teaspoon salt ● 1/4 teaspoon freshly ground pepper Preparation 1. Toast pepitas (see Tip). Place in a small bowl with olive oil, lime zest, lime juice and chili powder. 2. Generously coat a large nonstick skillet with cooking spray and place over medium heat. Sprinkle salmon with salt and pepper, add to the pan and cook until browned and just cooked through in the center, 2 to 4 minutes per side. Remove the pan from the heat. Transfer the salmon to a plate. Add the olive-lime mixture to the hot pan; stir until the butter is melted. Serve the salmon topped with the sauce. Nutrition Per serving: 259 Calories; 17 g Fat; 5 g Sat; 5 g Mono; 74 mg Cholesterol; 2 g Carbohydrates; 24 g Protein; 0 g Fiber; 360 mg Sodium; 458 mg Potassium. Exchanges: 3 lean meat, 1 fat. Tips & Notes Pepitas (hulled pumpkin seeds) can be found in the bulk-foods section of natural-foods stores or Mexican groceries. Place a salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 36

39. skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either. Place pepitas in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Chili-Rubbed Salmon with Asparagus & Lemon Wild Salmon is a plentiful fish with an amazing taste; all it needs is a spice rub (a familiar barbecuing technique that works just as well indoors). You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking. 4 servings | Active Time: 20 minutes | Total Time: 20 minutes Ingredients ● 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces ● 2 tablespoons chili powder ● 1/2 teaspoon garlic, powder ● 1/2 teaspoon salt, divided ● 1 pound wild salmon ● 2 tablespoons extra-virgin olive oil ● 3 tablespoons lemon juice Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 37

40. Preparation 1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool. 2. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium- high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish. Nutrition Per serving: 210 Calories; 10 g Fat; 1 g Sat; 1 g Mono; 48 mg Cholesterol; 3 g Carbohydrates; 24 g Protein; 4 g Fiber; 418 mg Sodium; 645 mg Potassium. 1/2 Carbohydrate Serving. Exchanges: 2 vegetable, 3 very lean meat, 1 1/2 fat. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 38

41. Bonus: Quick desserts recipes Strawberry-Rhubarb Strudel Spring's best combo—strawberries and rhubarb—fill this simple strudel for two. 2 servings | Active Time: 20 minutes | Total Time: 1 hour Ingredients ● 1 cup sliced fresh strawberries ● 1/2 cup thinly sliced fresh or frozen (not thawed) rhubarb ● 2 tablespoons plus 1/2 teaspoon stevia, divided ● 2 teaspoons whole-wheat flour ● 2 teaspoons instant tapioca ● 1/4 teaspoon ground cinnamon ● 1/8 teaspoon salt ● 5 sheets (9-by-14-inch) phyllo dough, thawed according to package directions (see Tips) ● 5 teaspoons walnut oil, or canola oil Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 39

42. Preparation 1. Preheat oven to 375°F. Coat a baking sheet with cooking spray. 2. Combine strawberries, rhubarb, 2 tablespoons stevia, flour, tapioca, cinnamon and salt in a medium bowl. 3. Unroll phyllo sheets onto a clean, dry surface, keeping them in a stack. Cover with a sheet of wax paper and then a damp kitchen towel. (Keep the phyllo covered to prevent it from drying out while you work.) Take one sheet of phyllo from the stack and place it on another clean, dry surface with a short side closest to you. Starting at the center and working toward the edges, lightly brush the sheet with oil. Lay another sheet of phyllo on top and brush with oil; repeat with the remaining sheets of phyllo. 4. Mound the strawberry-rhubarb filling on the lower third of the phyllo stack, leaving a 2-inch border at the bottom and sides. Fold the long edges in toward the center and, starting at the short edge nearest you, roll the filling and phyllo into a cylinder. Roll up firmly but not too tightly, to allow a little room for expansion. 5. Brush the strudel with oil and sprinkle with the remaining 1/2 teaspoon stevia. Carefully transfer the strudel to the prepared baking sheet, placing it seam-side down. Poke several steam vents in the top using the tip of a sharp knife. 6. Bake the strudel until golden brown, 30 to 35 minutes. Cool on the pan for 10 minutes before serving. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 40

43. Nutrition Per serving: 346 Calories; 15 g Fat; 2 g Sat; 4 g Mono; 0 mg Cholesterol; 51 g Carbohydrates; 4 g Protein; 3 g Fiber; 377 mg Sodium; 239 mg Potassium. 3 1/2 Carbohydrate Serving. Exchanges: 2 starch, 1 1/2 other carbohydrates, 3 fat. Tips & Notes The 9-by-14-inch pieces of phyllo (or fillo or filo) dough are just the right size when making desserts for two, but phyllo comes in a variety of sizes. Trim larger sheets to approximately the right size. Leftovers: Each box of phyllo has more sheets than you'll need for a small dessert. Store defrosted phyllo in the refrigerator or freezer. Simply remove the sheets you need, reroll the rest, wrap tightly in plastic and refrigerate for up to 1 month or freeze up to 9 months. Rhubarb Crisp Nothing says spring like rhubarb. Quick-to-prepare, single-serving fruit crisps like this one are an easy way to get dessert on the table anytime. When buying or picking rhubarb, select stalks that are firm and red—avoid ones that are soft and waggly. And if you slice it very thinly, there's no need to peel off any outer strings. 2 servings | Active Time: 15 minutes | Total Time: 50 minutes Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 41

44. Ingredients ● 1 cup thinly sliced rhubarb ● 1/2 cup chopped peeled apple ● 3 tablespoons stevia ● 1 teaspoon instant tapioca ● 1/4 teaspoon plus 1/8 teaspoon ground cinnamon, divided ● 2 tablespoons all-purpose flour ● 2 tablespoons old-fashioned rolled oats, (not steel-cut or instant) ● 1 1/2 tablespoons packed dark brown sugar ● 1 tablespoon finely chopped pecans ● 1 tablespoon unsalted butter, melted ● 2 teaspoons pure maple syrup ● 1/8 teaspoon salt Preparation 1. Preheat oven to 350°F. 2. Toss rhubarb, apple, stevia, tapioca and 1/4 teaspoon cinnamon in a medium bowl. Divide between two 10-ounce (1 1/4-cup) oven-safe ramekins or custard cups. 3. Mix flour, oats, brown sugar, pecans, butter, syrup, salt and the remaining 1/8 teaspoon cinnamon in a small bowl until crumbly. Sprinkle over the rhubarb mixture. 4. Bake until bubbling and lightly browned, about 30 minutes. Cool for 5 minutes before serving. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 42

45. Nutrition Per serving: 259 Calories; 9 g Fat; 4 g Sat; 2 g Mono; 15 mg Cholesterol; 47 g Carbohydrates; 3 g Protein; 3 g Fiber; 153 mg Sodium; 294 mg Potassium. 3 Carbohydrate Serving. Exchanges: 3 other carbohydrates, 1 1/2 fat. Tips & Notes The topping (Step 3) will keep, covered, in the refrigerator for up to 1 week. | Equipment: Two 10-ounce (1 1/4-cup) oven-safe ramekins or custard cups. Fresh Fruit with Lemon-Mint Cream Mint and lemon flavor this tangy cream; use it to top any fresh fruit. 2 servings | Active Time: 5 minutes | Total Time: 1 hour 5 minutes Ingredients ● 3/4 cup nonfat plain yogurt ● 1/4 cup reduced-fat sour cream ● 1/4 cup sugar ● 3 tablespoons lemon juice ● 1 tablespoon finely chopped fresh mint Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 43

46. ● 1 cup fresh raspberries or other fresh fruit Preparation 1. Whisk yogurt, sour cream, sugar, lemon juice and mint until the sugar dissolves. Chill, covered, for 1 hour. Divide raspberries (or other fruit) between 2 bowls and top with the lemon-mint cream. Nutrition Per serving: 214 Calories; 4 g Fat; 2 g Sat; 1 g Mono; 14 mg Cholesterol; 43 g Carbohydrates; 6 g Protein; 4 g Fiber; 65 mg Sodium; 167 mg Potassium. 3 Carbohydrate Serving. Exchanges: 1 fruit, 1 fat-free milk, 1 1/2 carbohydrate, 1 fat. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 44

47. Homemade face mask recipes It seems like day after day there’s a new peel-off mask, sheet mask, or a face mask hitting the market. But when it comes to masking, nothing beats a DIY concoction because you know exactly what ingredients you're putting on your face and you can cater the mask to the exact needs of your skin. Plus, they’re budget-friendly and extremely easy to make. Here are 20 homemade beauty face masks you’ve got to try. Seriously, your skin deserves it! Apple Tonic Refresher Ingredients: ● 1 tablespoon honey ● 1 peeled, cored apple Application: Puree honey with apple in a blender. Smooth over face. Leave on for 15 minutes, and then rinse off with cool water. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 45

48. Avocado-Banana Facial Ingredients: ● 1/4 mashed ripe avocado ● 1/2 mashed ripe banana ● 2 tablespoons plain yogurt (not low-fat) ● 1 teaspoon wheat germ oil Application: Mix all ingredients. Apply mixture to face and leave on 10 to 15 minutes. Rinse with tepid water. Cornmeal Skin Masque Ingredients: ● 1 tablespoon dry cornmeal ● 2 eggs Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 46

49. Application: Cleanse face, steam, splash with cool water and pat dry. Massage with the dry cornmeal. Rinse off. Then apply a mask made by whipping the eggs and brushing on face. Leave on for 20 minutes; rinse off. Egg-Honey Treatment Cream Ingredients: ● 1 egg yolk ● 2 tablespoons honey Application: Mix ingredients together until a light paste is formed; apply to face and neck, avoiding eye area and mouth. Leave on for 10 to 15 minutes; rinse off thoroughly with tepid water. Glowing Skin Masque Ingredients: ● 1 egg yolk ● 1 teaspoon warm milk Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 47

50. ● 1 teaspoon honey Application: Mix together. Apply to face and throat. Lie down and leave on for 20 minutes. Rinse off with warm water. Peach Puree Masque Ingredients: ● 1 ripe peach ● 1 egg white Application: Mash peach to a pulp or puree in blender. Beat the egg white just until stiff, then fold the peach puree into the egg white. Apply thickly to face and neck with fingertips. Let dry for 15 to 20 minutes, then rinse off with lukewarm water. Green Tea Tonic Green tea tightens and calms skin. It also contains a strong antioxidant that fights signs of aging. This toner should be applied before a moisturizer. Join the Movement at BubblesandButter.com/VIP | Follow us on the gram’ @bubblesandbutterxo 48