Your concealer called, it wants a day off!

Truly healthy skin is not something we can find it in a bottle or jar. It’s an inside job. It begins with health.

Glowing skin from within!

Its time to put down the concealer and pick up the fork. 

  


What if you could fight the sign of aging, soothe and smooth your skin by making a simple adjustment to your diet?

Well, its time we learn that beauty is not only skin deep – the skin is a mirror that reflects an internal imbalance. Common skin issues are often caused by a lack of proper nutrition, blood sugar dysregulation, inflammation, poor digestion and impaired gut health and hormonal imbalances, each of which has significant implications beyond skin health. And so skin issues can be seen as a good thing you probably never have thought of ur zits or eczema in that way before0 since they are often a symptom that is cluing you into an internal imbalance that needs to be corrected. They’re telling you “ hey something is wrong here”

Real foods basics

  • Eat real food this means no processed foods and no mystery ingredients. Foods should be in their whole, natural form. Processed food should be occasionally.
  • Eat a variety of real food switch things up. Eating a diverse range of real foods will help ensure you’re getting so array of glow getting nutrients.  
  • Eat the rainbow eat real foods of all different colors to further ensure you’re getting a wide variety of nutrients.

 

Macronutrients 

Protein

The word protein is actually derived from an ancient Greek root meaning “of first importance. During digestion, proteins are broken down into amino acids, which are used to build and repair cells. It is essential for the skin, which sheds and regenerates constantly, with an entirely new layer created each month. Our bodies and skin age prematurely without adequate dietary protein cells cannot be repaired and regenerate themselves quickly enough, leading to wrinkling and poor wound healing. Our body makes eleven of the twenty amino acids that are essential to life, meaning we must get the remaining nine amino acids through diet. Proteins that contain these nine essential amino acids are called complete proteins. Since protein cannot be stored in our bodies, we need to make sure we’re getting adequate amounts of protein daily, ideally with each meal.

Source: grass-fed beef, pasture raised poultry, pastured raised eggs, wild caught fish, buckwheat, quinoa, chia seeds, legumes, other nuts, and seeds.
Skin sacrificing sources of protein: Conventional beef produced in factory farms, conventional poultry produced in factory farms, unfermented soy, low or nonfat dairy products.

Carbohydrates

provide the body with a critical source of energy (glucose). this energy allows the cells to carry out all of their vital processes. Glow getting carbohydrates also help regulate fat and protein metabolism and provide the body with protective vitamins minerals and antioxidants. Plus, the fiber and nutrients in getting glowing carbohydrate helps the body to process the natural sugar that it contains.

The majority of our diary carbohydrates should be coming from whole fruits and vegetable and a smaller amount of unrefined, gluten-free grain, legumes natural sweeteners like honey coconut sugar maple syrup 100%

Skin sacrificing source of carbohydrates: Cane sugar, high fructose corn syrup, wheat, barley, rye, refined corn.

Fats

it provides the body with a concentrated source of energy and is a primary component of cell membranes, making it absolutely critical for healthy skin. It also keeps skin supple and moisturized, is imperative for the digestion of cell-building protein, is the key in the body’s healing process and is necessary for the absorption of the fat-soluble vitamins A, D, E, and K, each of which is vital for skin health.

Source: saturated fats coconut and coconut oil, grass-fed meat, full-fat grass fed raw or organic dairy products. Pasture-raised eggs, sustainably sourced red palm.

Monounsaturated fats, avocados and avocado oil, olives and olive oil, almonds, hazelnuts, macadamia nuts, polyunsaturated fats wild caught fish walnuts wheat germs flax seeds hump seeds pumpkin seeds.

Skin sabotaging source: Vegetable oil including canola sunflower safflower soybean-corn and cottonseed oil, nonorganic dairy products hydrogenated oils.

Water

Water helps in flushing toxins to transporting nutrients within cells and is also vital to the body’s natural healing processes. Also helps the skin to hydrate giving it softer tone and more youthful appearance
Your body weight / 2 = daily minimum of water intake in oz
(Oz of diuretics x 1.5) + (your body weight /2) = daily minimum of water intake in oz
Of course, these formula are not absolute they do not take such factors as physical activity nor physical condition. 


Micronutrients

Vitamin A

Protect the skin from damaging effect of pollution, stimulating new cell growth

Source: (performed & provitamin) cod liver oil, red meat, cantaloupe, watermelon, papayas

Vitamin B2,3,5,6,7,9,12

The antioxidant effect, DNA repair, helps premature aging and wrinkles formation glow getting amino acids, role key in skin health,  helps in cell division and growth

Source: almonds walnuts, avocado, red meat, peanuts, fish, liver, sweet potato, cauliflower, mushrooms, halibut, dates, peas, and broccoli.

Vitamin C

boosting the immune system. Necessary precursor for both collagen and elastin, keeping skin smooth and elastic. It helps wounds heal more quickly and maintain healthy blood vessels. Source; asparagus, bell peppers, broccoli, Brussel sprout, butternut squash, citrus fruits, guavas, kale, kiwi, spinach, tomatoes.

Source: almonds brazil nuts, buckwheat, hazelnuts, liver, mushrooms, pecans, prunes, shellfish walnuts.

Vitamin D: the sunshine vitamin

Source: the sun, cod liver oil, egg Yolks, grass-fed dairy products, herring, mackerel, salmon, and sardines

Vitamin E

Vitamin E helps in skin elasticity. Helps wounds and scars of heal more quickly

Source: almonds, asparagus, avocados, beet green, collard green, mangoes, pumpkin, red bell peppers, spinach, sunflower seeds

Iron:

Iron is a key player in cytochrome system. This helps the cells and skin healthy and young.

Source: lentils, liver, mussels, oysters, poultry, red meat, sardines, spinach.

Vitamin K1

Vitamin K1 help maintain skin elasticity and therefore prevent premature aging.

Source: collard greens, kale, spinach.

Vitamin K2

Prevents the calcification of our skin’s collagen and elastic, which causes these fibers to harden and contribute to premature aging of the skin.

Source: grass-fed dairy products, egg yolks, liver, natto, sauerkraut.

Magnesium

Magnesium is a cofactor in collagen production, reduces inflammation and keep hormones balanced.

Source: almonds, avocados, kale, pecans, spinach, sunflower seeds.

Selenium

Selenium works with vitamin E to protect the lipids in cell membrane from oxidation.  

Source: brazil nuts, eggs, grass-fed beef, halibut, liver, molasses, poultry, sardines, spinach, tuna.

Silica

Silica key component of collagen keeping the skin strong and firm.

Source: asparagus, celery, chickpeas, cucumbers, green beans, leek, mangoes, onions, radishes, rhubarb, strawberries.

Sulfur

Sulfur helps in collagen production as well as the synthesis of glutathione (antioxidants)

Source: asparagus, broccoli, brussel sprout, eggs, fish, garlic, grass fed beef, grass fed dairy, kale, onions, poultry, radishes.

Zinc

it helps in cell repair and regeneration and supports the production of elastin. Zinc is also anti-inflammatory it helps in skin conditions like acne eczema and roceasa.

Source: cacao, cashews, chia seeds, chickpeas, egg York, grass-fed beef, liver, oysters, poultry, pumpkin seeds, quinoa.

Calm skin irritating inflammation, a total game changer.

Starting the day with a large glass of water helps hydrate the body, which is important in and of itself.

Good morning anti-inflammatory Elixir

Apple cider vinegar and fresh lemon juice jump-start the digestive system by stimulating the secretion of gastric juices., helping to ensure that your healthy breakfast will be appropriately digested so your skin can access all of those glow getting nutrients. The antioxidants vitamin C in lemon juice gives the liver a helping hand and protects the skin from inflammatory free radical. Last but certainly not least turmeric and ginger contain potent anti-inflammatory compounds fighting skin irritating inflammation.

Ingredients

  • 360 ml warm water (just above body temperature)
  • Half lemon
  • 5ml apple cider vinegar
  • 5 ml raw honey
  • 1/8 tsp ground turmeric
  • 1/8 tsp ground ginger
  • Pinch of mineral-rich sea salt

Juice the lemon directly into the glass of warm water. Add the vinegar, honey, turmeric, ginger, and sea salt to the water, and stir to combine. Drink it with a straw (to protect your teeth).

Tropical turmeric ice pops

Not only are these ice pops a yummy taste of the tropics, they contain two anti-inflammatory powerhouses pineapple and turmeric to deliciously help fight the inflammation that we learned can be so damaging to the skin. They’re also packed with skin-loving vitamin A and C, thanks to the mango and orange juice. And since the curcumin is turmeric is fat soluble, we want to pair it with healthy fats as those coconuts and avocado, which also help blood sugar level from spiking

Ingredients

  • 165 gm fresh mango chunks
  • 245 gm fresh pineapple chunks
  • 120 ml fresh orange juice.
  • 56g coconut manna
  • Half avocado
  • 2tsp organic ground turmeric or 2.5 cm of peeled turmeric root

In a blender, combine all the ingredients and blend until smooth. Transfer the mixture to your ice pop molds and freeze for at least 2 hours. Store in the freezer until you’re ready to enjoy them.