Top 5 Skin Beautifying Foods

Acne isn’t just something teenagers have to deal with, or women! It is something that a lot of people struggle with and that can be resolved. In my prior post I shared 4 tips that would give you a good start to clear, beautiful skin. (You can read that one in detail here) In this post I will share with you the major foods and nutrients you need in order to reduce inflammation (which contributes to acne and other ailments) and give your skin a natural, healthy glow.

A little recap of part 1 of my Clear Skin series.

4 Requirements for Healthy, Clear Skin and they are:

  1. A diet rich in nutrient-dense foods, REAL foods

  2. Proper hydration - always drinks ½ your body weight in ounces daily

  3. A way to manage stress - exercise, meditation, music

  4. Proper, quality sleep - a good 7-9 hours every night

4 No-No's of Clear Skin

  1. Reduce/Limit Sugar

  2. No "Diet"/"Sugar-Free"/"Fat Free"/"Zero Calorie"/"Low Fat" etc..

  3. Reduce/Limit Dairy

  4. Avoid Processed/Refined Foods

Proper nutrition comprised of nutrient-dense foods are exactly what is needed to resolve acne and the further benefits will be protecting your skin from the free-radicals in the environment and slow down the aging process.

Top 5 Skin Beautifiers

Acai Berries

Acai Berries

  1. Drink Nettle Tea - nettles are loaded with antioxidants and are extremely detoxifying. Nettle tea reduces inflammation in the body and aids in calming your skin and improving skin conditions like eczema and acne.

  2. Snack on Organic Berries - your blueberries, raspberries, strawberries and even the lesser known acai and goji; these little guys are packed with antioxidants (noticing a theme? ;), fiber and vitamin C - they help regulate blood sugar levels and (bonus!) they help maintain a healthy weight.

  3. Add Nuts, Seeds and Avocados - almonds, chia seeds, pumpkin seeds, walnuts, flaxseeds and avocados are rich in heart healthy fats that aid in reducing inflammation in the body, boosting immunity and providing a variety of vitamins and minerals needed for healthy skin.

  4. Eat your Greens - lots and lots of greens, like spinach, watercress, kale, broccoli, artichokes, asparagus, etc. They are full of antioxidants and vitamins and minerals. Greens serve to cleanse your body by flushing out toxins which is just what your skin needs!

  5. Eat Wild, Fatty Fish and Seafood - mackerel, wild salmon, tuna, sardines, oysters etc are unbelievably healing foods! They are rich in Omega 3s, protein and minerals like zinc and selenium and vitamins A and D.

It may seem like a small list but in these categories there are plenty of nutrient-dense, healing foods to choose from. Any other protein sources, like chicken or beef, are best eaten from organic, pasture-raised, antibiotic-free and hormone free animals. MY personal favorites for glowing, clear skin are blueberries, acai and goji; almonds, chia seeds and flaxseeds; organic baby spinach (sauteed in lots of garlic and coconut oil!) and swiss chards (prepared in the same way or in a frittata!); and wild salmon and sardines! Yum!! I’m getting hungry just writing this! A diet rich in greens, colorful fruits, healthy fats and wild cold-water fish protects your skin from inflammation, maintains a healthy body pH and protects your skin from free-radicals, slowing down the aging process. All very good things! Happy eating & enjoy the beautiful skin!    

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

4 Guidelines for Clear Skin

Acne. It is not just a problem for teenagers. Around 20% of women suffer from acne in their 20s and 30s. Men can go through it too. Acne can be caused by stress or hormonal fluctuations or nutritional imbalances in your diet. It can even be caused by your beauty routine or medications. But regardless of the ‘trigger’ the major culprit is inflammation.

Your skin says a lot about what’s going on on the inside. It is the largest organ of the body and it’s purpose is to protect your body from microbes and the elements, to regulate your body temperature and allow the sensations of touch, heat and cold. Your skin is there to protect you. But it is also the first thing people see when they meet you! Whether you are a salesperson, CEO or actor - your skin is part of the impression you make on another human being. Making it even more important to have a healthy, clear complexion - and a healthy, clear complexion comes from a healthy inside.

4 Cardinal Guidelines for Healthy, Clear Skin

  1. A diet rich in nutrient-dense foods, REAL foods

  2. Proper hydration - always drinks ½ your body weight in ounces daily

  3. A way to manage stress - exercise, meditation, music

  4. Proper, quality sleep - a good 7-9 hours every night

The first one isn’t that simple to explain. There are several factors to maintaining a diet rich in nutrient-dense foods, that will lead to decreasing inflammation in the body and clearing up your skin. I’m going to start with the foods to avoid (below) and share with you the best foods for clear skin in my next post on Thursday.

4 No-No's for Clear Skin

  1. Reduce/Limit Dairy - cow’s milk and cheeses are very pro-inflammatory, meaning they cause inflammation. They are best avoided but if you must eat a little cheese, choose organic, pasture-raised, hormone-free and antibiotic-free.

  2. No “Diet” or “Sugar-Free” or “Fat Free” or “Zero Calorie” or “Low-Fat” - if it has any of these (or other) “buzz words” it is full of chemicals and should be avoided (like the plague).

  3. Reduce/Limit Sugar - this is crucial to maintaining a healthy body and clear skin. There are added sugars in so many ‘foods’ and drinks because it makes those foods tasty and because sugar is addictive (it acts on your brain in the same way cocaine does). Read your labels carefully to know how much sugar is in your food in order to start making wiser choices and switch from sugary drinks and ‘juices’ to water.

  4. Avoid Processed, Refined Foods - white flour, bread, pasta, margarine, cold cuts, refined oils like canola, corn & vegetable oils, fast foods, white salt are all quasi-foods. They are lacking in nutrients, filled with chemicals, fillers and preservatives and cause unhealthy spikes in your blood sugar. All leading to inflammation.

These 4 Guidelines and 4 No-No's are the starting point to clear skin (and to a healthier you). Following these will reduce the inflammation in your body that can cause acne, clearing up your skin. Even if you don’t suffer from acne, these tips will help protect your skin from the environment and help it age better. I mean who doesn’t want beautiful, lit from within, skin??  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

 

Is Candida Ruining Your Body??

Candida. The only experience many of us ladies have with this microbe is when we get a yeast infection. But candida is more than just the microbe that turns into uncomfortable yeast infections. Candida is a yeast that is  a ‘normal’ part of your body’s digestive system but when it is allowed to grow unchecked it can lead to a whole slew of problems. A yeast infection is just one of the many symptoms that can be attributed to candida overgrowth and just because you don’t have that symptom doesn’t mean your in the clear. 1 out of every 3 people in the US have an overgrowth of candida. Read on and find out what to look for and what to do about it!

10 Symptoms of Candida Overgrowth

Garlic. Ginger Oregano Arugula Celery Kale Zucchini

Garlic. Ginger Oregano Arugula Celery Kale Zucchini

  1. Severe seasonal/food/general allergies or itchy ears

  2. Difficulty concentrating, poor memory, lack of focus, brain fog, ADD/ADHD

  3. Irritability, anxiety, mood swings or depression

  4. Feeling tired and worn down or suffering from chronic fatigue or fibromyalgia

  5. Digestive issues (bloating, nutrient malabsorption, constipation or diarrhea)

  6. Skin issues (eczema, acne, hives, rashes, psoriasis)

  7. Autoimmune illnesses (Ulcerative colitis, Hashimoto’s thyroiditis, Rheumatoid arthritis, Lupus, Multiple sclerosis, Scleroderma or Psoriasis)

  8. Skin and fungal nail infections (athlete’s foot or toenail fungus)

  9. Strong sugar and carbohydrate cravings

  10. Vaginal infections, painful/irregular periods, urinary tract infections, vaginal or anal itching

Sounds like a commercial for the latest prescription pill right?? There are a few more but I think these 10 gives you an idea as to how candida can have various effects on your body. The 1 in 3 statistic isn’t surprising given our society’s overuse of these:

  • antibiotics

  • oral contraceptives

  • diet high in refined carbohydrates and sugars/junk food (feed the candida)

  • alcohol and street drugs

  • living a high stress lifestyle

  • cortisone  

What to do to effectively treat candida??

Stop the yeast overgrowth; restore friendly bacteria and heal your gut.

  1. Eliminate processed and refined carbohydrates and sugars from your diet. Sugars feed the yeast and refined carbs like candy, dessert, bagels, flour and alcohol are simple sugars and should be avoided for 2-3 months in order to allow your body time to kill off the candida and heal itself.

  2. Add a Caprylic Acid supplement to your routine. Caprylic acid is found in coconut oil and kills off the yeast by poking holes in the cells walls causing it to die.

  3. Drink a tea infusion made from Pau d’Arco 3 times a day. Steep the tea bag in 6 ounces of boiling water for 3 minutes. It is better to not add any sweeteners but if you must, add only 1 drop of Stevia.

  4. Add a good, high quality probiotic supplement, with 25-100 billion CFUs, to your routine. Probiotics help restore the good bacteria in your digestive system - use them regularly.

Candida is not easily eradicated (it has a way of hiding from meds) but by using a multi-prong approach to healing your body you will greatly improve your health and wellness. Eliminating inflammatory foods is key to keeping candida from re-establishing itself in your digestive tract. Just a few (seemingly) small changes will have a big impact on every part of your body! What do you have to lose?? But even more importantly, what do you have to gain?? :)

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

10 Beautifying Foods for Radiant Skin

Who doesn’t want beautiful, clear skin?? Your skin is your largest organ and it can say a lot about what is going on within. It protects you from the environment and it is one of the organs through which toxins leave your body. Since all your body systems are interconnected it makes sense that when you eat well your various organs and systems improve.

When it comes to skin issues - eczema, acne, psoriasis, rosacea, rashes, dandruff etc - most of these can be traced to nutritional deficiencies and/or undiagnosed food sensitivities. This means that with some changes and introducing a few key nutrients you can resolve your skin issues. And the side effect?? The rest of your body will improve!! How’s that for a ‘side effect’?! Better than leaky bowels or any of the side effects that you’ll have read to you on a TV commercial for the latest medication. :)

Foods to Eat for Beautiful Skin

  1. Strawberries - organic, of course! (Strawberries are part of the Dirty Dozen) These delicious berries are loaded with vitamin C which is essential for repairing your skin and tissues. They also help flush out impurities and dead skin cells. Aim for 1-2 cups per day.

  2. Walnuts - these nutters have the ability to enhance your skin and hair! They are rich in vitamin E, Omega 3s and protein. They also support the body’s in ridding itself of toxins and help skin retain it’s glowy-ness.

  3. Red peppers - organic! (Any foods you’re eating with the skin should be chemical-free) These guys are rich in vitamin E and beta-carotene protecting your skin from free-radical damage. Eat them raw or cooked.

  4. Greek Yogurt - regular, full fat, plain greek yogurt! (Anything that is 2% or fat-free has been processed, defeating what we’re aiming for.) The lactic acid and natural enzymes in greek yogurt help nourish the skin and your hair and nails! Its enzymes also promote a healthy digestive tract. A healthy gut equals a healthy body! Aim to make plain greek yogurt with some strawberries and blueberries your breakfast staple 4-5 days a week.

  5. Cage-free Pasture-raised Eggs - cage free and pasture raised because you want the eggs to be as nutrient dense as possible! Their high protein and iron content help keep your skin healthy and also helps your hair and nails. Aim for having 2 eggs (yolk and all!), either scrambled or hard boiled, 3 times a week.  

  6. Olive oil - rich in antioxidants and a healthy fat, olive oil is a powerful anti-inflammatory, nourishing your skin, hair and nails from within. You can also use it topically. DO NOT use it to cook! Olive oil has a low burn point, becoming rancid and potentially carcinogenic when heated.

  7. Coconut oil - a powerful anti-inflammatory and rich in healthy fats! It helps boost your metabolism and promotes healthy skin, hair and nails! Use this oil to cook! Or in your smoothies! You can even use it as a moisturizer for your skin or a mask for your hair!

  8. Wild Salmon - rich in Omega 3s - a healthy fat - that is essential for healthy, beautiful skin. It is also high in protein! Making it excellent for your hair, skin and nails. The benefits of Omega 3s go beyond your hair, skin and nails - supporting heart health and your brain too! Eat salmon or a cold-water fatty-fish of your choice 3-4 times per week.

  9. Blueberries - have one of the highest antioxidant capacity of all fresh fruits. Always go organic. These little guys are rich in vitamin C, E, A, B complex and minerals like copper, iron, selenium and zinc. They have powerful anti-inflammatory properties helping skin remain healthy and youthful. Aim for 1-2 cups per day.  

  10. Oysters - are rich in protein, omega 3s and zinc, which are essential for healthy skin, hair (and eyelash) growth and strong nails. They are also high in vitamin E which protects your skin (and other cells in your body). Eating oysters also benefits your heart and cardiovascular system, boosts your immunity and improve brain function. Eat 3-6 oysters a couple times a week.

There you have it! 10 beautifying foods for your health, your skin and even your hair and nails! You will be amazed how good you will feel and look!!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N