5 Ways to Fight Winter Skin With Food
Winter skin is upon us. Was that a collective sigh I just heard? When the temperature drops, we all love rocking cozy sweaters, colorful scarves, and fuzzy earmuffs. But the flaky skin, scaly patches, and hard-to-reach itches are the not-so-beloved aspect of this season. Rather than succumbing to winter’s wrath, try combatting winter skin from the inside out. Eating certain healthy foods and applying others topically can give your skin a smooth, rosy glow no matter how cold it gets. 5 Ways to Fight Winter Skin With Food 1. Tea Baby, it’s cold outside! So why not curl up with a warm cup of tea? While you might not be as thirsty in winter as you were during the summer heat, staying hydrated in the cold is equally essential. Drinking 8–10 glasses of water or tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover, and keep your skin young and fresh. Just be sure to combine drinking plenty of water and/or tea with applying plenty of moisturizer. Moisturizers help hold water in the skin’s top layer, so they work hand in hand with water. This translates into great, glowing skin despite the harsh winter weather. 2. Orange and Green Food No, we don’t mean M&Ms! Orange veggies, such as carrots, squash, pumpkins, and sweet potatoes, are full of carotenoids. Carotenoids increase our defense against the sun’s damaging UV rays (remember, it’s important to always use sunscreen for protection, even in winter). They also help prevent acne breakouts and flare-ups that can make your skin blemished and blotchy. Try a pumpkin yogurt mask for a little winter skin pampering. Green foods, such as kale and spinach, are full of vitamin C, which can act as a food equivalent of the fountain of youth. Vitamin C helps repair skin by building collagen that wards off those pesky wrinkles. Eat at least one orange and one green food every day and your skin will thank you! 3. Healthy Fats We love fat. We aren’t talking about the kind you find in pie and french fries, but rather the healthy fats found in salmon, avocados, and chia seeds. These foods contain omega-3 fatty acids, which aid in heart health and weight loss. But did you know they also give you healthy skin? They help reduce inflammation and prevent collagen breakdown (translation: less wrinkles). Looking for some healthy snacks? Simply mix 2 tablespoons of chia into your yogurt for an added 5 grams of omega-3s, or sprinkle some flax into a midday cup of oatmeal. One food that’s as good in your belly as it is on your face is avocado. Avocados contain monounsaturated fat and are rich in vitamins A and E. Vitamin E enhances your skin’s collagen production (leading to smoother skin) while sealing in vital moisture. Try this avocado face mask and let this double-duty powerhouse work its magic on your dry winter skin! 4. Colorful Fruit Fruits such as blueberries, blackberries, and cranberries are rich in antioxidants. Antioxidants not only fight damaging free radicals in your body, but they also can fight those winter skin blues! Antioxidants help protect your skin against damage caused by the sun and harsh cold weather conditions. Blueberries have the added benefit of containing compounds that slow wrinkles and the effects of aging. Think of antioxidants as your youth elixir, keeping you beautiful, ageless, and energized no matter what the weather has in store. 5. Salmon Not only is it a delicious source of protein, but salmon is also full of skin-enhancing omega-3 fatty acids. Omega-3s allow the skin’s ceramides to hold onto water more effectively. Ceramides act as the glue that keeps cells locked together, forming a barrier that keeps hydration in. When ceramides deplete, skin grows dry and irritated. The healthy fats in salmon moisturize the skin from the inside out, reducing the inflammation that leads to dry skin and psoriasis. Salmon is also packed with vitamin E and zinc—both vital nutrients for maintaining supple skin (and strong hair and nails!). Consuming salmon just twice weekly helps your skin hold onto its natural moisture, plumps your fine lines, speeds up the healing of breakouts and rashes, and prevents dehydration and roughness during harsh winter weather. (Image: Shutterstock)
The 6 Best Supplements You Need to Know About
I’m very clear with my stance on supplementation: I believe even the best supplements should do just that—supplement the diet. If you regularly visit my site or know anything about me, you know I believe in whole foods that are as least processed or refined as possible and that we should all be getting most of our nutrients from foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Ideally, we would all eat the perfect amounts and balance of just the right foods to obtain optimal nutrition. I do think it’s realistic for some of us to meet most of our needs very well through food alone. But, most of us don’t live in perfect eating worlds. Our food supply, busy lifestyles, and simply our choices make it difficult for us to meet our needs. This is why I say that there’s a time and place for supplementing the diet. If your lifestyle, palate, time, energy, or priorities make it hard for you to get all the nutrition you need in through foods, supplementation may be appropriate. Here are 6 of the best supplements to consider taking OMEGA-3 I am a big-time lover of healthy fats, especially, omega-3s. Research has shown that omega-3 fatty acids are beneficial for heart health, important for immune functioning, brain health and the inflammatory response. Scientists are also studying the effects of omega-3 supplementation on mood because these wonderful fatty acids are the building blocks of the brain. There is also evidence that omega-3 fatty acids can fight depression, improve sleep, and boost libido—woot woot! Salmon, walnuts, dark leafy greens, and fatty fish are rich natural sources of omega-3s and we all should be incorporating these foods into our diet, unless of course you have an allergy. But if you want to try a supplement to take your omega-3 intake a step further, choose a pharmaceutical grade fish oil with both EPA and DHA. These are two fatty acids that work together to keep us healthy. Research has found that the ratio of these particular fatty acids in most Americans’ diets is imbalanced. This is why we specifically recommend omega-3 supplementation with EPA and DHA. PROBIOTIC It seems the gut is all the rage lately. New research is looking at the gut microbiome and weight management—we’re learning how important it is to have a GI tract brimming with microbes to maintain a healthy weight. Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) which help promote good digestion and help fight bad bacteria found in your intestines. Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease. Most people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics, and if traveling sometimes throws off your regular bowel habits, it’s a good idea to take one while on the road. A daily probiotic may also be a great tool for anyone who does not eat probiotic-rich foods such as yogurt, sauerkraut and kefir. A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. When choosing a probiotic supplement, avoid those that make blanket claims and choose one that lists the complicated names of the cultures, such as Lactobacillus acidophilus. You also want to make sure the label says the cultures are living (many brands do not have live cultures, which does you no good). When you’re shopping for a probiotic supplement, there are different strains of bacteria that manage different conditions and you’ll also notice that dosing and recommended use varies among the brands, so take them according to the package directions. VITAMIN D3 Hot vitamin of the moment, vitamin D is blazing trails in the research world and gaining tons of media attention these days. Vitamin D is a fat soluble vitamin and is famously known as the vitamin we can make from a little bit of sun exposure. It’s a complicated vitamin because you hear about two forms: vitamin D2 is the form of vitamin D you get from eating fortified foods, and vitamin D3 is the kind we synthesize in our skin from sun or UV exposure. Since the body makes this form of vitamin D, it is actually considered a hormone and not a vitamin. Vitamin D is responsible for regulating calcium and phosphorus in the body and lately we are learning more about the role of this amazing vitamin in our bodies such as being linked to insulin regulation, immunity, and even weight. Both D2 and D3 can be converted to the active form in the blood, called 25-hydroxyvitamin D3. Not everyone gets the sun exposure they need to make enough of this vitamin, especially during winter months and at higher latitudes, so I recommend getting it in through foods such as eggs and sardines, and fortified foods such as dairy. If you’re concerned about your vitamin D status you may want to have it checked the next time you go to your MD. MULTIVITAMIN A multi is pretty self-explanatory and the golden child of supplementing as “insurance.” A multivitamin is there to give your (hopefully) whole-foods based diet a boost and/or back up reserves. I don’t want you taking a multi as a way to skimp on consuming your fruits and veggies, but I do want you taking one as a second line of defense. Unfortunately, four out of five people don’t get the recommended daily allowance of vitamins and minerals through food alone. I prefer a multivitamin that contains the nutrients we need but is not overloaded with more than we can even use. I also like a multivitamin that is vegan-friendly and uses veggie capsules that do not contain magnesium stearate. PROTEIN POWDER Protein powders, like supplements in general, are highly polarizing! You have your whey peeps and you have your vegan protein powder peeps. You have your soy peeps and you have your soy-free peeps. Here is my feeling: Keep
3 Health Supplements You Should Consider
Have you been wondering what health supplements you should be taking? You see them everywhere. Big bottles, small bottles. Shiny bags, glittery promises, prices on each end of a long spectrum. How do you pick health supplements that are right for your needs? Well, to begin, you want to meet your nutrition needs by eating real foods that come from the earth. I’m talking about unprocessed, whole foods. They’re the kind that we don’t change much from the farm to the table. But, life is busy! You have your job, household, kids, projects… even for the most healthful eaters, it’s hard work to get all the essential vitamins and nutrients you need daily. But, there’s help. Supplements may help you achieve your nutritional needs without all of the pots and pans. Today I’m sharing 3 health supplements that may work for you. They all get my seal of approval to include in your diet as “insurance”, alongside all of the good choices you attach to the end of your fork. 3 Health Supplements You Should Consider: Omega-3s — the Heart and Brain Fixer You hear a lot about omega-3 fatty acids and heart disease, but heart disease concerns or not, we all need to get them in – no matter your age. Over the last ten years many Americans have turned to fish oil to meet their needs. Everyone in my family takes omega-3s daily! Research has shown that omega-3 fatty acids are beneficial for your heart’s health as they help to manage symptoms of hypertension and are useful in lowering cholesterol. Some studies suggest they slow plaque buildup in the heart and may even reduce the risk of heart attack and stroke. Omega-3s have also been linked to brain health and weight loss. Salmon and walnuts are two of the richest natural sources of omega-3s. But, they may not be a choice if you have a fish or nut allergy. The American Heart Association suggests that you dig into 3.5 oz fatty fish twice a week, and supplementation with heart disease should be customized to the condition and under a the care of your doc. Ubiquinol – the Anti-aging Antioxidant As we age, our body progressively produces less CoQ10 and struggles to convert it into ubiquinol, which is the usable form of CoQ10. This leaves us with less than ideal levels of this energy-producing nutrient that naturally helps your system rock and roll. Research has shown that ubiquinol circulating in your bod improves the health of your ticker and can alleviate many of the side effects associated with statin medications that you may take to lower your cholesterol. Ubiquinol is found in foods you may already eat like peanuts, spinach, lean meats, and sardines. However, you would need to consume 50 cups of spinach or 120 cans of sardines to reach the recommended 100 mg of ubiquinol each day! Ubiquinol not only works as an antioxidant but is crucial in the body’s energy production. It is the very fuel that makes your heart beat. To learn more, visit https://ubiquinol.org. Probiotics – the Bacteria that’s Good for You Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) that help fight bad bacteria found in your intestines. They also promote good digestion, which we all need! Many people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics. It may not make sense to you to take an antibiotic and a probiotic at the same time — wouldn’t it seem they’d cancel each other out? Not the case. Antibiotics kill good bacteria along with the bad bacteria, so supplementing with a probiotic puts those happy microorganisms back in action in your tummy. Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease. Probiotics and brain health and weight loss are also being researched. You’ll find these friendly bugs naturally in most fermented dairy foods like yogurt and kefir. Don’t be tricked by labeling: live active cultures may not be probiotics, so read the label carefully! A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. As with all health supplements, remember not to be fooled by the fancy packaging at the store or pharmacy. You want a standardized supplement that comes from a reputable company.
Fish for Breakfast? You Bet! Find Out Why This Should Be Your New Morning Food
Who doesn’t like to eat breakfast foods at dinnertime? You’re a grown up. You can eat what you want, when you want it. There are no food-rule police to call you out for unconventional eating. Why not have oatmeal for dinner, a sweet potato as a snack, or dessert before the meal? Shaking up your nutrition is a good idea. So don’t stop with the occasional pancakes-for-dinner treat. Flip the script and try the inverse: Eat fish for breakfast! This choice will hook your cells up with nutrients you might not get from eating the same bowl of cereal every morning. It also prevents boredom and, let’s face it, your usual breakfast probably has gotten a little stale. Three Reasons to Eat Fish for Breakfast! Kick Off the Day with a Brain Boost Sure, your morning cup of coffee or tea helps to fire up your little gray cells. After all, caffeine increases energy metabolism throughout the brain. But as you probably know from experience, that coffee kick-start won’t last all day. For a longer-term brain boost, try fish in the morning: It’s a protein- and vitamin-D-rich brain booster. The numerous brain benefits include decreased risk of depression and sharper cognition and memory. Get Some Omega-3 Goodness Most fish are full of omega-3 fatty acids, which offer a multitude of benefits. The heart-healthy micronutrient reduces the risk of heart disease; helps prevent cancer; and contributes to glowing skin and healthy hair. Variety in Your Diet Reduces Body Fat Not convinced yet? I get why you stick to the breakfast that works for you daily, but this may convince you to break from your norm: Studies find variety reduces body fat. Score! RELATED: The 5 Healthiest Fish to Eat (and 12 You Should Avoid) Five Delicious Fish Recipes for Your New Breakfast Habit Like all good New Yorkers, I enjoy smoked salmon as one of my breakfast options. I tell my clients to stock up on it, too. Let’s face it, when other healthful fats (ahem, avocados) are rock hard and lacking appeal, you never have to wait for your nova to ripen. Of course, nobody wants to break their fast with only smoked salmon. I was thinking about this topic recently (yes, that’s what us nutrition peeps do, think about foods and their benefits). I wondered: How could I boost my fish-for-breakfast game? I’m sharing a few ideas (no fishing pole required). For the easiest morning, you’ll want to do some prep and/or cooking the night before. Baked Chili-Lime Mahi-Mahi This delicious preparation includes a delish mango-and-avocado salsa, incorporating both a sweetness and a favorite healthy fat that we associate with breakfast foods. Bonus: Mahi-mahi generally gets high marks for sustainability if you buy wild-caught Atlantic. Baked Salmon Want to stick with salmon, but also want to switch out from the smoked variety? This quick recipe is just the thing! It’s so easy to prep—just drizzle with lemon juice and soy sauce (the mustard is optional)—and the fish cooks in a DIY parchment package in about 12 minutes. Taramasalata It doesn’t quite roll off the tongue! Pronounced tara-MAS-uh-lata, this is fish roe (yes, like caviar) with olive oil, lemon, onions and boiled potatoes, made into a mezze-like spread. You find it near the cream cheese or seafood area at most regular and high-end markets—or make it yourself in a few easy steps. Truth be told, my high school boyfriend first introduced me to this gem of a dip and I was hooked (no fish pun intended) ever since! Yes, it’s full of healthy fats and it’s uber delish. Spread one tablespoon on a high-quality piece of toast, such as Dave’s Killer Blues Bread, and/or top with a few slices of tomato, cuc or radish. Mmmmmmmm. Tuna Wrap Whip up a double batch of tuna salad, then make it “morning friendly” by serving it with sliced fruit instead of lunch-ier crudites. Pile ⅓ cup tuna salad in a butter lettuce leaf or two (or seaweed sheets or endive spears) with a pile of shredded carrots on top and serve sliced citrus on the side. This dish is full of protein, which will keep your hunger at bay. (This fishing pun was intended. Sorry, couldn‘t resist!) Fish Quiche I get it: Sometimes you want comfort food for breakfast! Modify this delicious quiche recipe by adding your favorite fish. (Curious about which fish is best? Here’s a list of five great choices, including wild-caught Alaskan salmon and Pacific sardines.) Another great thing about this quiche: It’s crustless, so get the great taste and protein boost from eggs, cheese and fish, without the added carbs and fats from a buttery crust. Now, how about those eggs for dinner? (Image: Shutterstock)
