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Hi there,
My mother always used to say that my sisters and I had such full heads
of hair and great skin because she would rub olive oil all over us when we
were little. (I have no memory of this, but also have no doubt that it's
true!) I do tell people, half-jokingly, that as an Italian-American, I
have olive oil running through my veins, which I actually think is a good
thing, since I consume so much of it and it's a big part of my own food
heritage.
There's definitely something to this -- for healthy skin, hair and
other body functions, we need healthy fats, and of course, extra virgin
olive oil is among the best. Read on to for more tips on how simple
lifestyle changes and whole-foods nutrition can help you achieve a dewy
glow that's a sign of vibrant health within. 
Shine
on, Bernadette
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Health Focus: Vibrant Skin |
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The skin is the largest organ of the body, and there's a lot of it to
care for: the average adult has approximately 300 million skin cells
covering an average of 21 square feet! It's our body's barrier against
dehydration, infection and the environment; it helps us regulate body
temperature; and it has an important waste-excreting function. The body's
health is reflected in the state of the skin, which is why it's important
to care for your skin from the inside out, as well as topically. If your
face shows wrinkles and age spots, it's happening on the inside
too.
It's easy to forget that everything we put on our skin gets absorbed
into our bodies. In the words of an Ayurvedic doctor I consulted, "If you
can't eat it, don't put it on your skin." While it sometimes may be a
challenge to be that pure all the time, it's a good goal to strive for.
That's why it's critical to use high quality -- preferably organic -- skin
care products and cosmetics whenever possible. The Environmental Working
Group has a fasincating Skin Deep Cosmetic Safety Database where you can look up
your product and see how it's ranked by various toxicity measures. Check
it out.
Some of the guidelines for healthy skin are tried and true basics for
overall health -- yet it's good to remember them, and the impact on our
skin:
- Drink plenty of water. At least 64 oz. daily will help to
keep skin firmer and smoother; it washes away cellular toxins; it
improves circulation; and it helps you manage cravings.
- Eat a balanced diet of whole, unprocessed foods. Ingesting a
wide array of colorful, fresh, "real" food is a simple and profound
essential element of great skin and great overall health. The vibrant
reds, oranges, greens and purple colors of many fruits and vegetables
are Nature's signals to you that they're loaded with vitamins and antioxidants, especially skin-helpers A and C, which
help to neutralize the free radicals in our systems that can lead to
aging and disease on a cellular level. Think blueberries, strawberries,
pomegranates, tomatoes; dark green leafy vegetables like spinach,
collard greens, kale; or bright vegetables like carrots, sweet potatoes,
peppers -- yum! Eat some raw and some cooked vegetables and fruits every
day.
- Make "good" fats your friends. Every diet needs fat -- the
right fat. Essential fatty acids -- found in cold water fish like
salmon; cod liver and other fish oil capsules; flax seeds, walnuts,
olives, hemp seeds, avocados and herbs like borage and evening primrose
-- help to calm inflammation in the body; feed our brain cells; improve
our mood; and keep our joints moving smoothly & our skin moist and
lustrous. Unhealthy fats like partially hydrogenated oils, deep-fried
food, and an excess of red meat have the opposite effect.
- Consume less meat, dairy, sugar, chemicalized artificial junk
food, coffee, alcohol and tobacco. Very few foods are inherently
"bad" -- it's a matter of degree and bioindividuality, and you need to
explore what's right for you. But packaged, so-called "convenience"
foods are, in the long run, anything but! They can actually cause
oxidation and deplete our systems over time, leading to accelerated
aging internally as well as externally.
- Reduce stress, and get moving! Stress has been shown in
studies to lead to break-outs, and besides, relaxed muscles are less
likely to wrinkle. One way to manage stress is to exercise, so start
wherever you are and build upon that. The increased bloodflow and oxygen
from movement that you enjoy helps to clear the body of toxins, keeps
insulin levels in check, helps you manage weight gain, and gives your
skin a naturally beautiful glow.
There's so much more to tell you about nutrition for healthy skin -- I
haven't even touched upon the notion of the effects of sun exposure,
around which there are many diverting opinions. If good skin is a concern
of yours, I'd welcome the opportunity to discuss how a customized holistic
nutrition program can help you. Or, if you're in the Montclair area, come
to our free talk on "Nutrition for Healthy Skin" on April 19 -- see
details below.
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Food Focus: Wild Salmon |
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If you choose to eat fish, wild-caught Alaskan salmon (among other
species of wild salmon) is a super, skin-friendly powerhouse food. It's an
excellent source of omega-3 fatty acids; Vitamin D, which has important
anti-inflammatory properties, is key to calcium absorption and may play a
role in coronary disease prevention; and selenium, which along with
vitamins E and C, helps to prevent oxidative stress in the body.
There are many reasons that wild-caught salmon is a superior choice
over farm-raised salmon whenever possible. Wild contains a higher amount
of Omega-3s and protein, and lower fat, than its farmed counterpart; and
has less of an environmental impact. (for a complete nutritional profile,
go here).
Wild salmon can be more expensive than its
farm-raised counterparts, so you can watch for when it goes on sale, and
choose it judiciously. One convenient and economical way to enjoy it is to
keep high quality brands of canned or pouched salmon on hand to add to
salads or as a substitute for canned tuna; salmon packaged this way is
always wild.
There's a great deal of information in the media now
about the health benefits, and possible hazards of eating many kinds of
fish, including salmon. It's a complex issue, and much to be concerned
about regarding the impact of large fish farms in term of environmental
impact, the coloring, pesticide exposure, antibiotics and non-native food
used in their feed, and the effect on wild fish populations.
To read more about the eco-profile of wild Alaskan salmon, take a look
at the Environmental Defense Fund's information -- there's also
a link to a downloadable Pocket Guide to selecting seafood for quick
reference to the potential ecological and nutritional impact of your
choices -- very enlightening, I think and worth checking out.
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Recipe Focus: Skin-Friendly Salmon and Vegetable
Sauté |
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This dish packs a big nutritional punch in addition to taste -- Omega
3-rich wild salmon, antioxidant vegetables, cleansing lemon juice, fiber,
and my healthy fat of choice, extra virgin olive oil.
Serves 4
Ingredients
4 tsp organic extra virgin olive oil
1 medium onion, sliced into thin crescents
About 4 cups of brightly-colored vegetables of your choice: red,
yellow or green peppers; broccoli; green beans; cauliflower; carrots
3 cloves garlic, sliced thinly
sea salt, to taste
1 lb wild salmon fillet
juice of 1 lemon
fresh herbs to your liking - consider basil, oregano, tarragon, dill
Optional add-ins: ground flax seeds, chopped olives, crushed walnuts
Directions
- Wash vegetables thoroughly and cut into small, even-sized pieces.
- Heat 2 tsp of the oil in a large skillet over medium-high heat. Add
the sliced onions and garlic and sauté for 5-7 minutes until the onions
are soft and translucent. Reduce heat if onions are cooking too fast.
Add vegetables, the tougher ones (like broccoli) first. Add 1 tablespoon
water if necessary to create enough steam to cook them quickly. When
ready, vegetables should be slightly soft and still brightly colored.
Remove from skillet and set aside.
- Cut the salmon fillet into 6-8 pieces, using a sharp knife at a 45
degree angle through the flesh. Place on a plate and season to taste
with salt and pepper. Squeeze on the lemon juice. Turn pieces over to
coat all surfaces.
- Heat the remaining 2 teaspoons oil in a skillet over medium high
heat. Add the salmon pieces in a single layer and cook 2 minutes on each
side or until done. Pour any extra juices from the plate onto the
cooking salmon. When salmon is done to perfection, place it on top of
vegetables and serve immediately, topped with chopped fresh herbs. Top
with olives, walnuts and/or flax seeds if desired.
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Upcoming Events: Save the Dates |
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* Saturday 4/19 *
1:00 - 2:00 p.m.
"NUTRITION FOR
HEALTHY SKIN" lecture
FREE PUBLIC SEMINAR!
Have you ever
wondered about the effects of your diet on your skin? The skin reflects
the health of the body -- and when it comes to vibrant, healthy skin, what
you consume is as or more important than what you use externally. Find out
what foods truly "feed your face" (and the rest of you) to help you
achieve a naturally healthy glow and prevent signs of aging. And, since
what you put on your skin gets absorbed into your body, understand why
it's critical to use beauty products made from pure, organic,
nutrient-rich ingredients.
Delicious & healthy food and
skin-care samples will be provided, and attendees will be entitled to a
complimentary makeup application using Ecco Bella Flower Color
Cosmetics!
Location: Ecco Bella, 50 Church St., Montclair,
NJ
Registration: Seating is limited -- call 973.655.9585 X13 to
reserve your place
* Monday 5/6 *
"OASIS IN THE OVERWHELM" workshop
Looking for calm in the midst of chaos? Do you find the pressures
of work, family & community sometimes overwhelming? You're not alone.
Stress is a culprit in dozens of conditions including weakened immune
systems, depression, elevated blood pressure & poor work performance.
This interactive workshop offers 4 simple strategies for stress
reduction that are easy to learn, take only 60 seconds, & are designed
to help busy people be more effective-& happier-at work & at home.
Learn how to stretch your body, calm your mind, change your brain &
balance your total self in nothing flat.
Location: New
Jersey Association of Women Business Owners State Conference Wellness
Retreat, Long Branch, NJ
Registration: Exclusively for
conference attendees. Find out more at NJAWBO's website.
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About Shining Life Nutrition |
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Do you want to improve your eating habits, feel confident in choosing
and preparing better food for your self and your family, find balance in
all areas of your life, and experience a lasting increase in your energy?
Not sure where to begin -- or how to stay on course? As a Holistic Health
Counselor, I am committed to being your guide and advocate on the path
toward health and vitality. I can help you clear away the clutter of old
food and lifestyle habits so that your best self can shine out to the
world. Working together, you'll learn to tune into your body's innate
wisdom, find clarity about what really nourishes you, and move closer to
the balance that's essential for accomplishing all that you came here to
do. Please contact me to schedule a get-acquainted conversation.
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