Tag: diet

Your Beauty Diet: The Very Best Skin-Nourishing Foods

You guys!!! I’ve been so busy since I got back from Europe. The new school year is starting, so I’ve been helping my sister set up her classroom down in Philadelphia. I’m always amazed at how much work teachers have to do and how many classroom resources they have to pay for themselves. Shout out to all the educators out there! Side bar: if you want to donate to her classroom, please don’t hesitate! You can donate here and if you’d like to know a little more about her classroom check out this link.

Anyway, I’m just getting back into the swing of things since the trip. I came down with a horrible cold as soon as I got back, and that really took the wind out of my sails. If you’ve been following for a while you know that I rarely, and I do mean rarely, get sick. I’m totally married to taking preventative measures against cold and flu season, and on the rare occasion that I do get sick, I’m all about those quick, natural remedies. All this travel had my immune system in a tailspin though, and what’s worse is that all that sick and tired started to surface on my skin. You know that weary-eyed, dull look you get when you’re sick? Well let’s just say that cold added about 20 years to my Gesicht. Not cool.

Beauty is only skin deep, right? Meh. Not always. The foods we eat definitely impact our beauty from the inside out. We are what we eat for real! So when trying to bring your sexy back, diet is a key component. Here is a list of the best beauty foods to incorporate into your lifestyle.

THE BEST BEAUTY FOODS

  1. Lacto-fermented foods are excellent for improving digestion as they are predigested by bacteria so nutrients are more available for the body to use. The process also creates natural probiotics, key for good gut health. Studies also show that lack of certain acids such as hydrochloric acid in the gut contributes to skin problems from rosacea to acne.Lactic acid bacteria can help increase these acids. Other important beauty foods to eat are prebiotic foods such as Jerusalem artichoke, bananas, green veggies, asparagus, onions and garlic that feed the good bacteria in your gut. Foods rich in digestive enzymes such as papaya and pineapple can also help nourish gut and skin health.
  2. Anti-inflammatory foods. Inflammation contributes to a host of skin problems including dryness, pimples and loss of skin tone, as it breaks down essential collagen. Anti-inflammatory foods include lacto-fermented foods and those rich in antioxidants and omega-3s. Grain-fed meats contain inflammatory fats whereas grass-fed meats are rich in CLA (conjugated linoleic acid) and omega -3s. For beauty and health, avoid highly processed foods, sugar, alcohol, pasteurized dairy and gluten that can all contribute to inflammation.
  3. Alkalising foods. Many naturopaths believe that too much acid in the body may lead to skin and health issues from arthritis to eczema. The modern diet is full of acidic foods such as red meat, alcohol, refined grains and sugar. To see and feel the benefits, reduce these and eat lots of alkalising foods: lemons, green leafy veg, fruit, herbs, spices, herbal teas.
  4. Antioxidant-rich foods have anti-inflammatory properties and help protect the skin from free radical damage that ages it prematurely. Free radicals are unstable molecules that naturally roam our bodies looking to partner up with healthy cells, which they then damage. Antioxidant-rich foods include fruits, veggies, spices, green tea and legumes. While oxidation is a normal part of our body’s processes, it is exacerbated by exposure to toxins and pollution, eating processed foods, stress, cigarettes and alcohol so try to cut down on these for your health, and your complexion.
  5. Vitamin C-rich foods. Vitamin C helps support collagen production and boost the skin’s immunity. Lemons, camu camu (a cherry-like fruit), acerola cherry, green leafy veggies, berries, papaya, kiwi fruit, broccoli and cabbage should all be on your shopping list if you want a beautiful complexion.
  6. Vitamin A. Beta-carotene or pro-vitamin A helps rejuvenate the skin and promotes cell turnover, improving dry flaky skin. Carrots, sweet potato, leafy greens and seaweeds are rich in vitamin A. Cod liver oil is another great source and also contains skin-loving vitamin D.
  7. Spark up your skin. Minerals are key catalysts for many biochemical reactions, helping to make enzymes, antioxidants and hormones. They are essential for skin’s hydration, resilience and overall texture and health. Oats, buckwheat and chickpeas contain silica, for example, which can help to promote skin elasticity. Zinc in pepitas is another anti-inflammatory helpful in repairing and building the skin, particularly if you are prone to acne or oily skin. Soak grains, seeds and legumes to reduce anti-nutrients, aid their digestibility and unleash their goodness.
  8. Support the liver. Foods that support the liver are very important to wellness and beauty because this organ is involved in every metabolic process. Max sulphur-rich foods, including those from the brassica family – cabbage, broccoli, kale – in your diet and enjoy nourishing, slow-cooked bone broths.
  9. Eat liver-supporting herbs such as milk thistle, rosemary, fennel, dandelion and burdock root.
  10. Eat fat. Eat essential fatty acids. The ideal ratio is 1:1 – 5:1 of omega-6 to omega-3 fatty acids, but in the Western world it looks more like 20:1 – 50:1. While omega-6s are essential, their dominance causes inflammation in the body, so avoid processed packaged foods and refined vegetable, seed and nut oils.Eat fresh seeds and nuts for omega-6s and dose up on omega-3s by eating fresh fish (especially cold-water fish), flaxseeds and chia seeds. Be sure to eat freshly ground flaxseeds and chia seeds as they oxidise very easily. Krill oil is also a great omega-3-rich supplement. Other skin-boosting unsaturated fats are olive oil – avoid heating it as it oxidises – and the fats in avocado.Cook with saturated fats such as red palm oil and coconut oil: these are stable and rich in medium-chain fatty acids, which are great for digestion, brain and skin health.
  11. Eat protein. Insufficient protein in the diet can lead to sallow-looking skin and lack of muscle tone. Protein is vital for collagen synthesis, tissue growth and repair. It’s important for balancing blood-sugar levels and it builds muscle, increasing basal metabolic rate or the rate at which you burn fat. Good protein sources are fish, grass-fed meats, fresh nuts and seeds and cultured dairy.

Your body will thank you for introducing all of these cleansing foods into your diet. I’ve been really good about changing the way I think about and choose the foods I eat. The payoff is immediate. More energy, a total relief from abdominal discomfort, and now that I think of it, I’ve also been less stressed out and anxious than I’ve been in years. Cherry on top? A youthful glow to my skin. What more could a lady ask for?!

Source: The Beauty Chef

Blueberry Beauty—Spa Days at Home

I watched Willy Wonka over the weekend. Not that newer Tim Burton mess. Nah. I watched the classic, y’all. The Willy Wonka with Gene Wilder and the incredibly macabre songs. Yep. That’s the one. I just love those strangely sinister children’s stories a la Edward Gorey.  Anyway, I’d just gotten to the part in Willy Wonka when Violet Beauregard turns into a blueberry and I got all déjà vu all over again. I love blueberries, and when I was a kid, my mother used to say that if I wasn’t careful I’d turn into one. Ha!

I guess I proved Mommy wrong because I’ve been eating, drinking, and most recently smearing blueberries all over my skin and I still haven’t suffered Violet’s fate. Seriously, blueberries are the incredible, edible, antioxidant rock star of DIY beauty. Internal and external, that tiny purple giant is a beauty powerhouse. There are so many ways to enjoy the benefits of blueberries that I couldn’t settle on just one, so I decided to share a few ways to reap their rewards with you.

For Snacking

Blueberries are an excellent source of fiber, they’re low in cholesterol, saturated fat, and sodium. They’re also jam packed with vitamins. So if you find yourself a little peckish between meals, grab a cup of blueberries and nom nom away. One cup of blueberries is an energy boosting and filling snack at just 84 calories!

For Breakfast

One of my favorite breakfasts is this super simple blueberry banana smoothie. Just blend together 3/4 cup fresh or frozen blueberries, 1/2 cup plain or vanilla whole fat yogurt, 1/4 cup orange juice, and 1/2 of a medium sized banana. Add a little ice to the blender to make it extra frothy.

For Beauty

Harnessing the antioxidant power of blueberries and coupling it with the antibacterial power of honey, this face mask is easy to whip up and the results amazing. In a blender, mix about 1 cup of blueberries, 2 tbsp raw honey, and 2 tbsp raw sugar. Apply this mixture to your clean skin and allow it to work magic for about 15 minutes. Rinse with warm water.

Eat, drink, and bathe in blueberries, y’all! I promise you won’t turn violet.

Try This— Onigirazu (Sushi Sandwich)

No doubt whole grains are super good for you, but I eat a lot of bread, y’all. Dare I say, I eat way too much bread. I can turn an otherwise healthy meal into a caloric, water weight disaster by literally eating an entire baguette along with it. That’s dedication. Anyway, I’m always on the hunt for sandwich recipes that don’t rely so much on bread. I’ve made some pretty delish lettuce rolls. You know the ones. You just take all your regular sandwich fixin’s and roll them up in lettuce. Voila! No bread, but sometimes it feels like I’m just eating a salad without a fork. Then I found Onigirazu.

So this is really a thing. Onigirazu. Sushi sandwiches. What?!! There’s really never a wrong time for sushi. I thought I had ventured into some pretty unique recipes before what with grain bowls for breakfast and savory yogurt, but this one right here is just the end all. I mean imagine a sandwich meets sushi, falls in love, has a baby, and names it Onigirazu. Word. It’s kinda like that. You must try this!!!

Onigirazu  (Sushi Sandwich)

Ingredients

  • 4 nori sheets
  • about 4 cups of cooked sushi rice
  • 1 avocado, sliced
  • 1 oz baby spinach
  • red cabbage, shredded and pickled (optional, see below)
  • homemade sriracha, get the recipe here

TOFU KATSU VERSION

  • 1 package firm tofu, pressed
  • tamari or soy sauce
  • beaten eggs, for coating the tofu
  • 1-2 cups panko breadcrumbs
  • 2 cups frying oil (for fried version only)

SWEET POTATO VERSION

  • 1 large sweet potato
  • 1 tbsp tamari (GF) or soy sauce
  • 1 tbsp maple syrup
  • 2 tsp neutral (flavorless) cooking oil like avocado oil
  • 1 tsp toasted sesame oil
  • 2 tsp rice vinegar

QUICK PICKLED RED CABBAGE (optional)

  • a wedge of red cabbage, sliced thinly
  • ½ cup rice vinegar
  • 2 tbsp sugar or maple syrup
  • 1 tsp fine sea salt
  • 1 clove of garlic, crushed with the side of a knife

Directions

FILLINGS

TOFU KATSU VERSION

  1. BAKED – Set the oven to 200° C / 390° F and line a baking tray with baking paper. Toast panko breadcrumbs in a small pan until golden (they will gain more color in the oven). Cut each tofu block into two 50% thinner blocks. Sprinkle tofu with some soy sauce (or tamari) or you can season the flour with plenty of salt instead. Drag tofu in flour making sure that the entire surface area has been coated. Dip the tofu in beaten egg and finally drag it in the pre-toasted breadcrumbs. Brush a bit of oil on the baking paper underneath the tofu and bake for about 30 minutes (until crisp and dry) flipping the pieces to the other side half way through.
  2. FRIED – Fill a small pot with 2 cups of frying oil and set on the stove. Cut each tofu block into two 50% thinner blocks. Sprinkle tofu with some soy sauce (or tamari) or you can season the flour with plenty of salt instead. Drag tofu in flour making sure that the entire surface area has been coated. Dip tofu in beaten egg and finally drag it in breadcrumbs. Carefully lower the tofu, one piece at the time, into hot oil and let it fry for about 3 minutes on each side. Once ready, place fried tofu on a piece of kitchen towel to get rid of the excess oil.

SWEET POTATO VERSION

  1. BAKED – Set the oven to 220° C / 425° F and line a baking tray with baking paper. Mix all the remaining ingredients together in a small bowl. Cut the middle (widest) section of your sweet potato, peel it and slice into 0.2″ slices. Brush each slice with the marinade and place the slices on the prepared baking tray. Bake for about 20 min (until soft), flipping the slices to the other side halfway through.

Assembly

  1. Cut a square of cling film slightly larger than your nori sheet. Place it on the table, place the nori sheet on top with the shiny side down and rotated 45° in relation to the cling film (SEE PHOTOS above).
  2. Wet your hands (keep a small bowl of water handy to wet your hands) and grab a handful of rice. Place it in the middle of the sheet and using your hands form it into a compacted square (about 3.5 ” by 3.5 “). Try to make that layer as even and compacted as possible. Season well with salt.
  3. Place remaining ingredients on top. For the tofu onigirazu,  layer spinach, avocado slices, Sriracha and tofu katsu. For the sweet potato onigirazu, layer pickled cabbage, avocado slices, Sriracha, and a sweet potato disc. At this point cover all the ingredients with another layer of compacted rice. You can get a special onigirazu maker that makes this process a little  easier.
  4. Once you are done with your stack, seal all four corners of the nori sheet on top of the filling. Fold the right corner over the stack, wet the end of the nori sheet with a wet finger and fold the left corner over the stack and ‘glue’ it to the right corner. Repeat the same thing with bottom and top corners until you get a small packet.
  5. Finally gather all the cling film over the stack and tie on the top. Put something moderately heavy (like a breadboard) on the onigirazu and set it aside to let the seaweed soften a little. Cut in half with a sharp knife.

QUICK PICKLED RED CABBAGE (optional)

  1. Place shredded cabbage in a sterilized, medium size jar.
  2. Put the remaining ingredients and ½ cup water in a small pot. Bring to a gentle boil, over low heat.
  3. Once they come to the boil (make sure the sugar has dissolved), pour the mixture over the cabbage and stir well. Make sure that the pickling liquid covers all of the cabbage. Set aside for 6-8 hours and consume.

Source: Lazy Cat Kitchen

Try This—Loaded Sweet Potato With Lime Cream

There’s  almost nothing more gratifying than straight up feasting on healthy food that you prepared with your own hands. I love to know what is actually in the food I’m eating (I’m giving the side eye to you, Monsanto), and I like to be able to pronounce all the ingredients. Admittedly, clean eating can be a challenge when you’re exhausted… on a weeknight… and super hungry… and just want to chill. I know the feeling. You guys, bad things happen when I’m too tired to cook. I gravitate toward bad-for-you quick fixes that are overprocessed, full of empty calories, and totally lacking nutritional value. I’m left feeling weighed down and even more tired. This recipe though! This is my go-to, weeknight, clean-eating, lazy girl recipe.

I really try to stick to clean foods. Foods that are delicious in their natural state and don’t need a ton of barbecue sauce to make them edible. Most of all, I try to stick to foods that give you more bang for your buck. Those foods that fill you up and keep you satiated, all for a reasonable price. How can we go wrong with sweet potatoes, avocados, and beans? For real, these ingredients practically scream fiesta without the guilt and certainly without the huge price tag. Clean-eating ingredients, seriously filling at a low cost, quick cook time, and gourmet style presentation are really our #squadgoals here, y’all. This recipe certainly ticks all of those boxes. You must try this!!!

Loaded Sweet Potato With Lime Cream

ingredients

For the filling

  • 3 medium sweet potatoes
  • 1 tbsp coconut oil
  • 1 white onion, thinly sliced
  • 2 cloved garlic, minced
  • 1 1/2 cups cooked pinto beans (if canned, rinsed and salt-free)
  • 1 tsp cayenne pepper
  • 1/2 tbsp cumin
  • 2 tbsps tomato paste
  • 1 red bell pepper, diced
  • salt

For the Lime Cream

  • 1/2 cup greek yogurt
  • 1 lime, juiced
  • water, if desired

Optional Garnishes

  • cilantro
  • scallions
  • micro greens
  • avocado
  • fresh lime juice

Directions

  • Preheat oven to 400 degrees. Pierce each potato a few times with a fork. Place on a parchment paper-lined sheet pan, and roast for 60-75 minutes or until you can easily pierce the skin with a knife and the inside is soft. Allow to cool slightly before slicing and stuffing.
  • While the potatoes cook, warm the coconut oil in a medium sized sauté pan or dutch oven. Add the onions and garlic and cook until caramelized, about 10 to 15 minutes. Add 1 tbsp water to the pan and scrape any brown bits stuck to the bottom in order to deglaze.
  • Stir in spices and tomato paste and toast for 30 seconds. Add the bell pepper and cook for an additional 3 minutes. Once softened, stir in the beans, add a pinch of salt, and allow the flavors to meld together for 5 minutes.
  • Slice each potato down the center, almost through to the bottom. Open to reveal the orange flesh. Spoon in the beans and top with selected garnishes.
  • For the lime cream, simply whisk together lime juice and yogurt. Add water, a tsp at a time to thin, if desired.

Source: Crunchy Radish