Healthy Skin

The skin is the perfect indicator of our health. Wrinkles, dry or oily skin, acne, and inflammation are examples of horrible internal health, usually triggered by consuming unhealthy foods. Most people are fooled into believing that typical cosmetics, as well as lotions, soaps, scrubs, toners, and creams can give them perfect skin. Typical skin care products do help but it does not address the root cause of the problem.

"Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body's internal needs, including its nutritional needs," says Dr. Georgiana Donadio, founder of the National Institute of Whole Health.

Our skin reacts incredibly well to certain vitamins, minerals, and antioxidants that nourish the skin, allowing it to look youthful, and healthy.

Nutrients for Healthy Skin

Vitamins C, E and A

Vitamin C is mainly effective at protecting the skin from overexposure to the sun, and pollution when combined with vitamin E. Also reduces the process of wrinkles, and other signs of premature aging.
Vitamin C, E, A Foods: Orange, red and green bell peppers, guava, kale, parsley, collard greens, turnips, and broccoli.

Omega-3 Fatty Acids

Skin types that benefits from consuming omega 3 fatty acids include dry, inflamed skin or skin that suffers from repeated appearance of whiteheads or blackheads. Essential fatty acids are responsible for skin repair, moisture, and flexibility, but the body cannot produce its own EFAs.
Omega-3 Foods: Salmon fish oil capsules, mackerel, flaxseeds, seeds, and safflower oil.

Zinc

Zinc acts by regulating the production of oil in the skin, and may also help control some hormones that create acne. Zinc also helps with the immune system function, as well as for the maintenance of vision, taste, and smell.
Zinc Foods: Fresh oysters, pumpkin seeds, ginger, pecans, nuts, oats, and eggs.

Silica

Silica is a trace mineral that strengthens the body's connective tissues (muscles, tendons, hair, ligaments, nails, cartilage, and bone), and is vital for healthy skin. Lack of Silica can result in reduced skin elasticity and can block the body's ability to heal wounds.
Silica Foods: Leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb.

Tips:

• Skip the long, steamy showers.
• Shower frequently.
• Use shaving cream, and after shave cream. 
• Shave gently, and frequently before hair gets long. 
• Drink water frequently.
• Avoid stress.
• Run a humidifier every night to moisturize the air in your bedroom.
• Be active, go for a run, ride your bike, or work out.
• Avoid smoking, tanning salons and sunbathing. All will age your skin prematurely.
• Clean your face and neck with cold water twice daily.
• Avoid excessive drinking.
• Be gentle with your skin. Never rub your eyes.
• Clean clothes everyday.
• Protect yourself from the sun. Avoid the sun between 11 a.m. and 3 p.m.

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Mediterranean Diet

The Mediterranean Diet is a delicious cuisine with available ingredients. This makes it easy to transition your diet to a healthy one.


The Mediterranean Diet highlights fruits, vegetables, whole grains, legumes and healthy fats. The fat intake from the diet is 25% to 35% of daily calories, but most of this is from healthy fats such as olive oil, oily fish, nuts and seeds. The consumption of meat and saturated fats are low, but fish and dairy products are consumed in moderation. The people usually also have an active lifestyle and get plenty of sunshine. The health benefits appreciated by the Mediterranean region are a result of the combined effects of a healthy diet and a healthy active lifestyle.

The Mediterranean Diet was constructed with the cuisine of people from the Mediterranean region. In a 4 year study by Greece, it was found that people who lived a Mediterranean lifestyle had longer life expectancy, lower risk of heart disease than people who did not follow this lifestyle.

Tips:

• ·         Eat plenty of fruit and vegetables.
• ·         Limit your intake of red meat.
• ·         Eat oily fish, such as salmon, twice a week.
• ·         Use olive oil for your cooking.
• ·         Cut back on butter, margarine and other oils.
• ·         Include a handful of nuts in your daily diet.
• ·         Limit high fat dairy products.
• ·         Healthy active lifestyle.

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Healthy Walking

Wearing the right shoes is so important since the comfort of your feet is directly related to your posture. Women who wear high heels often may not only experience back pains, but may also notice their posture does not look right. High heels restrain your feet in a very uncomfortable and unhealthy position and wearing them for long periods of time can really irritate your feet and have long-term affects.

Back pains can also frequently be caused by wearing "bad" shoes. When you are being active or you know you simply will be walking a lot, you should wear walking or even running shoes to ensure your feet aren't put under too much stress. Walking shoes should be very comfortable. You should feel like your feet can still "breathe"; meaning that the shoes are not too tight and certainly not too loose. Many students who carry around backpacks all day may experience back pains, and although they should reduce the weight on their shoulders, they should also ensure proper footwear for the times they are carrying around their bag. Walking with EXTRA weight on your back with bad shoes is probably the worst thing you can do to your feet.

Lastly, everyone has a different foot shape. People can have a low, regular or high arch to their foot, so it is also important to get shoes that allow your feet to be in their most natural state possible.

Tips:

•        Active adults take approximately >10,000 steps per day.
•        Active older adults take approximately 8,000 steps per day.
•        Inactive adults take approximately 3,500 to 5,000 steps per day.
•        Children should take approximately 11,000 to 13,000 steps per day. 

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Water

Don’t ever underestimate the POWER of WATER. 

Many people don’t drink the right amount of water a day. Water flushes out the toxins in your body and cleanses your insides. It also can rejuvenate and freshen your skin, nails and hair. You NEED water. So how much exactly should you drink a day? Take your weight in pounds (for example 120lbs), divide in by two (60) and that is how much water IN OUNCES you should have a day. A glass of water is 8 ounces, so for a 120lbs person, about 7.5 glasses of water a day is perfect.

Now keep in mind that you should not drink all of this at once. Aim for about one glass per hour, and don’t drink during a meal. This will interfere with the digestion of your food. Drink water 30 minutes before a meal and an hour after.

** Drink your first glass of water within 30 minutes of waking up! This will ensure a perfect start to the day.

**Throughout the day, drink cool water. This will maintain high metabolism because your body has to work harder to bring the cool water temperature down to body temperature.

And last but not least, don’t think that drinking lots of water is enough. The body benefits from obtaining water from its most natural source. So even if you can’t drink LOTS of water, replace that with eating lots of fruit (which you should do anyway). Oranges, apples, pears, and grapes all have very nutritious WATER that will give you a healthy body, mind and soul.

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Spicy French Fries

Ingredients: (serves 4)

2 large potatoes (about 4" long)

2 servings of cooking oil spray

1 teaspoon of fresh ground chili peper

1 teaspoon of garlic salt

Directions:

1) Cut potatoes lengthwise (french fries)

2) Preheat oven at 400F

3) Combine garlic salt, and red chili pepper

4) Arrange the potatoes stripes in a single layer in a glass baking dish.

5) Completely coat the potatoes with the vegetable oil spray.

6) Sprinkle with garlic salt, and red chili pepper seasoning.

7) Bake for 1 hour.

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