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

Foods to Relieve Migraines

Several of my good friends have suffered from migraines at one point in time or another. The pain, from what I’ve heard, is excruciating, they are unable to focus or go about their regular day to day routine. In an effort to help out those who may suffer from migraines I am writing this post. The best medicine for your body really does come in the form of a good, solid, clean nutrient-rich diet.

The pulsing and pounding pain that comes with migraine headaches is thought to be caused by the swelling and inflammation of the blood vessels in the head. There are many medications that are designed to treat the symptoms but there is no cure and some medications may work for some but not for others. Numerous studies have shown that changes in diet and lifestyle may be highly effective at preventing and treating migraines (and easier on your liver!).

Here are some key nutrients your body needs and that will help keep migraines at bay.

  1. Magnesium - is a mineral that plays a key role in stabilizing the walls of the blood vessels. Several studies have shown a connection between low levels of magnesium and migraine headaches; with magnesium supplements being shown to reduce headaches. Magnesium can also improve the quality of your sleep, which can help with migraines too. Eat dark leafy greens like Spinach and Swiss Chard, nuts and seeds like Pumpkin and Squash seeds, Avocados, fish like Mackerel and add some raw cacao powder (real chocolate) to your greek yogurt or smoothies.

  2. Salt (Sodium) - when over-consumed causes water retention which in turn increases blood pressure; which can trigger migraines. The salt you should avoid is regular, white table salt and processed and pre-packaged foods which may contain hidden salts. Swap your regular salt for Himalayan sea salt or celtic sea salt and use it sparingly. Avoid processed and pre-packaged foods.     

  3. Know your food triggers - 90% of all migraines have been linked to food allergies and sensitivities. If you are unsure of your food triggers, keep a food diary in order to identify your trigger. Avoid foods that you’re sensitive/allergic to in order to prevent/relieve migraines.

  4. Low GI Foods - migraines can be triggered by sudden drops in blood sugar levels which is why you want to eat regular meals, avoiding foods that are high on the Glycemic Index. Choose foods low on the Glycemic Index - these foods take longer to digest, keeping you satisfied longer and keep your blood sugar levels stable.

  5. Eat a diet rich in Omega 3s - they have been shown to decrease the frequency of migraines in certain people. Omega 3s have a strong anti-inflammatory effect on your body which is good to keep your blood vessels healthy and protect your cell membranes. Eat nuts like almonds and walnuts, fatty cold water fish like salmon and halibut and seeds like chia and flaxseeds.  

  6. Vitamin B2 - may help in reducing the frequency and duration of migraine headaches. It works to boost energy production in the body with research showing that it can improve energy production in brain cells which can be impaired in people who suffer from migraines. Eat nuts and seeds like almonds and sesame seeds, lean meats, hard boiled eggs, fatty fish like mackerel and salmon and seafood like squid, oysters, mussels and clams.

  7. CoEnzyme Q10 - adding more foods that contain this nutrient has been shown to ward off migraine headaches in some people and it’s a powerful antioxidant which helps with repairing and maintaining your cells. Foods that are rich in CoQ10 are walnuts, pistachios and sesame seeds, wild salmon, sardines, spinach, and organ meats like heart or liver.

I don’t know if you’re noticing a pattern but I certainly did. An anti-inflammatory diet is very helpful when it comes to migraines (and other things!). Move your diet in that direction and start enjoying your life!

Beat your Migraine Smoothie

2 cups coconut water

½ cup pineapple

½ cup organic cucumber

1 organic celery rib

2 organic kale leaves, de-stemmed

1 organic lemon, juiced

Blend all the ingredients until you reach a smooth consistency (add more/less coconut water to taste). Enjoy!

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 your body deficient in these vitamins?

I often get asked if supplements are good for you. My response is that taking supplements is not a free-pass to neglect your diet. A solid, healthy, clean diet filled with fruits and veggies and clean proteins and grains like brown rice, quinoa and oats are your first source of vitamins, minerals and antioxidants. And then come the supplements.

When it comes to supplements - the vast majority of multivitamins and supplements are made from synthetic chemicals. Why? Because it’s cheap. These synthetic vitamins create confusion in your body as it doesn’t know what to do with them. Your body cannot use synthetic vitamins. When you’re body cannot identify and digest the ‘chemical’ vitamins it winds up eliminating them. Which is a waste of your money and your good intentions!

Some vitamins are bound to harmful substances as is the case with a cheap form of B-12 - cyanocobalamin. Cyanocobalamin is a chemical that isn’t found in nature. The B12 is bound to a cyanide molecule, which is a poisonous substance. Your body then has to eliminate this poison, which would be ok if your liver wasn’t already working overtime removing environmental toxins and chemicals from your food. All the more reason to know what’s in your vitamins!

You want to look for vitamins that come from organic food sources and that are in their active forms. There are several common vitamin and mineral deficiencies. They are:

  1. Vitamin B12 - a very common deficiency with symptoms ranging from lethargy, anxiety and depression to dementia/alzheimer’s-like symptoms. How to deal with this deficiency? Take B12 in the form of sublingual methylcobalamin.

  2. Magnesium - most people do not get an adequate amount of this mineral from their diet and as a result migraines, constipation, cramping, hypertension, insulin resistance may be commonplace to them. The best food sources of magnesium are leafy greens, like swiss chard and spinach, nuts and seeds, raw cacao and 70% dark chocolate and halibut. Supplements should be in chelated form - meaning its chemical name ends in -ate (glycinate, citrate, taurate), as these are best absorbed.

  3. Iron - some symptoms of iron deficiency are fatigue and weakness, decreased immune function, poor work/school performance and an inflamed tongue. Food sources of iron are organic, grass fed lean red meat, chicken and fish, lentils and beans. Menstruating women should take 18mg/day. Males/Males over 51 and post-menopausal Females  - 8mg/day.  

  4. Zinc - deficiency in this mineral is more common than one may think. Some symptoms are hair loss, slow wound healing, lower alertness, loss of appetite and reduced fertility. Get your zinc from oysters, grass fed red meat, pumpkin seeds, eggs, beans and nuts. Women should get 8mg/day. Men 11mg/day. Just 2 oysters a day fills your daily zinc quota!

  5. Iodine - best sources of this mineral are ocean fish, seaweed, shrimp and other seafood. Those deficient in this mineral can have brittle nails, cold hand/feet, poor concentration, lethargy and unexplained weight gain to name a few symptoms. 150 mcg/day if you’re going to take it in supplement form.  

  6. Vitamin C - Some excellent food sources of C are broccoli, green peppers, citrus fruits, tomatoes, kiwis, strawberries and guavas. Symptoms of deficiency include fatigue, inflammation of the gums, loose teeth, joint pain and poor wound healing. It is important for your vitamin C supplement to be naturally derived. Look for your vitamin C to be from berries or veggies. If you see a chemical name on the ingredients list it is synthetic.

  7. Vitamin D - the sunshine vitamin! 10-15 minutes of sunshine a day could help get your body’s full of this vitamin but there are other factors to consider. Vitamin D is most commonly found in fatty fish like salmon, tuna, sardines, mackerel and fish liver oils. Some common symptoms of deficiency are depression and mood swings, lowered immunity, low energy and fatigue, muscle pain and weak bones. The best supplement form of this vitamin is D3.

Remember, first go for eating a healthy, well-rounded diet free of hormones, artificial-anything, chemicals and processed foods and full of fresh fruits and veggies, lean proteins and real, whole grains like oats, brown rice and quinoa. And then fill in the gaps with high quality supplements, as needed.  

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