Feed Your Skin

food that improves your skin. eat up! courtesy of Dr. Perricone.

Wild Salmon is probably the world’s most heart healthy source of protein. It is rich in long-chain Omega-3 essential fatty acids—the most beneficial kind—which protect heart health, inhibit inflammation, act as natural anti-depressants, increase feelings of well-being, and help keep skin young, supple and radiant.

Asparagus is one of the richest sources of rutin, a bioflavanoid which strengthens small capillaries in the skin and may help prevent broken capillaries and it contains glutathione—an abundant and essential tripeptide antioxidant found within the cells that plays a huge role in the cell’s ability to fight free-radical damage. Glutathione is our primaryantioxidant defense and an effective suppressor of free radical damage.

Dark Leafy Greens are rich in the antioxidant plant pigments known as carotenoids, which enhance immune response, protect skin cells against UV radiation, and “spare” liver enzymes that neutralize carcinogens and other toxins. Their important anti-oxidant, anti-inflammatory effects reduce the risk of heart disease and block sunlight-induced inflammation in the skin—which leads to wrinkles and skin cancer.

Extra Virgin Olive Oil is rich in oleic acid, which is a super emollient. The essential fatty acids present in olive oil nourish the skin and provide anti-inflammatory activity. The polyphenols that are found abundantly in olive oil are extremely efficient and multi-faceted antioxidants. Polyphenols are exceptionally stable and protective. The most powerful member of the Olive Oil Polyphenol group is Hydroxytyrosol. Extremely rare, and effective in even small concentrations, this super antioxidant, anti-inflammatory has been proven to be effective in improving general health and appearance.

Nuts and Seeds such as hazelnuts, walnuts, and almonds are rich in short-chain Omega-3 essential fatty acids, which inhibit the accumulation of fats in artery walls that promotes angina, strokes, and heart attacks. Nuts are also high in the amino acid arginine, which prompts the body to release vital hormones, stimulate sexuality, increase lean muscle mass, burn fat, lower cholesterol and boost the immune system.

Apples are unusually high in fiber, with an average of five grams. According to the Harvard School of Public Health, we need approximately 20 to 35 grams of fiber per day, so one apple provides about 15 to 25 percent of your daily fiber requirement. Apples contain both soluble and insoluble fiber. The soluble fiber is known as “pectin,” and is the substance that is added to jams and jellies to make them gel. Pectin has the power to decrease the appetite for up to four hours, making it a more effective appetite suppressant than the insoluble fiber found in grains such as wheat and rye. (Oats, like apples, are also rich in soluble fiber.)

Old Fashioned Oatmeal is high in fibers that enhance weight control and discourages cardiovascular disease; the beta-glucan fiber in oats and also barley exerts beneficial anti-glycemic effects as well, helping to stabilize blood sugar.

Cinnamon helps stabilize blood sugar because it stimulates insulin receptors and inhibits an enzyme that inactivates them, thereby increasing cells’ ability to use glucose. Just one gram per day (approximately ¼ to ½ teaspoon) yields a 20 percent drop in blood sugar, and reduces cholesterol and triglyceride levels as well. Cinnamon also reduces cellular inflammation—a key age accelerator.

Omega-3 Eggs are a terrific source of protein and Omega-3 essential fatty acids. The key is to make sure you purchase eggs from cage-free chickens that are fed flax meal. Not only are they much more nutritious, they taste wonderful.Lemons and Lemon Juice contain important phytonutrients which protect lungs, alleviate chronic obstructive pulmonary disease, help prevent cancer by boosting the activity of detoxification enzymes in the liver, lower blood cholesterol levels, and inhibit cancer in human breast cells, skin, lungs, stomach, mouth, and colon cancer in laboratory animals. They also play an important role in the maintenance of elastin and the stabilization of collagen.

Berries are antioxidant and vitamin powerhouses. They contain important phytochemicals including phenolics, anthocyanins, carotenoids, and more. Blueberries also contains phytochemicals that can cross the blood-brain barrier and enter the areas of brain responsible for learning and memory. Raspberries are a rich source of Vitamin C—key for collagen production and also very high in ellegic acid superior inreducing the damage caused to cells from free radicals—like blueberries they are super anti-aging foods in just about every category.All berries are superb for all organ systems including skin.Yogurt is a very good source of calcium, phosphorus, riboflavin-Vitamin B2 and iodine, Vitamin B12, pantothenic acid-Vitamin B5, zinc, potassium, protein and molybdenum.

Yogurt that contains live bacterial cultures may help you to live longer, and may fortify your immune system. Research studies have shown that increased yogurt consumption, particularly in immuno-compromised populations such as the elderly, may enhance the immune response, which would in turn increase resistance to immune-related diseases.

Chickpeas are low in fat and sodium but high in complex carbohydrates and dietary fiber. In addition to lowering cholesterol, garbanzos’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. They are also an excellent source of protein, needing only to be combined with grains such as barley or oats to provide all the amino acids necessary to make a complete protein for vegetarians who do not have other sources of protein for their meals.

Turmeric. The golden root of turmeric has been used since ancient times for both health and beauty. A superb anti-inflammatory, the active curcuminoids help even out skin tone and color and have superior cell-protective properties, helping to keep skin soft and supple while protecting against the oxidative stress that accelerates skin ageing.”

Healthier Morning Swaps!

The first rule of breakfast: EAT IT. You hear “Breakfast is the most important meal of the day” over and over again, well it’s true! Breakfast keeps our bodies energized, nourished, speeds our metabolisms, helps us stay focused and prevents unhealthy eating habit’s. Starting your day healthy helps start all your other meals healthy. Your body relies on you to treat it well and give it the important groups of food. To start your healthy lifestyle right all you need to do is make smarter choices. Here are a few example swaps.

1. Pop Tarts VS. Toast

The average pop-tart is around 200 calories, now lets be real who only eats half the package, so most likely it ends up being around 400 calories, which a 400 calorie breakfast is great, but it does make a difference to your body on where those calories are coming from. Lets just say we have 2 pastries, that equals about 400 calories, 12g of fat, 400mg Sodium, 70g Carbohydrates, 0 g Fiber, 32g Sugar, 4g of Protein. Most of the calories are coming from Fat, Sugar, and Carbohydrates. Those are three important nutrients to consume, but too much of them will make you crash a little after breakfast, and feel tired after the sugar rush. You should even out the amount of sugar and carbohydrates consumed everyday and don’t give your body those nutrients all at once. Instead of throwing a pop tart in the toaster substitute it with whole grain toast that is high in fiber, that way it keeps you full and energized longer. Spread some fresh jam on the toast for flavor, this will give you a smaller dose of sugar vs. the pop tart. Two slices of Healthy choice 100% Whole Grain Bread with Smuckers Strawberry All Natural Jam comes to 195 Calories, 45 Carbohydrates, 2 Grams of Fat, and 6g of protein. Have a few slices of fruit along with your toast and you will be feeling great by lunchtime!

2. Sugary Cereal VS. Oatmeal

There are tons of healthy cereals out there and if you are eating those in moderation then you can skip on down to the next swap, but there are also tons of cereals that are almost worse than eating candy for breakfast or drinking a cup of sugar. The worst part about cereal is most of the labels are for only 1/2 a cup, the average cereal bowl is about 2 cups. If you are eating a bowl of cereal in the average bowl most likely you are consuming around, 400 calories, 60g of Sugar, 84g Carbohydrates, 10g Fat, 3g Fiber, 4g Protein, and 800mg Sodium. That’s not even including the milk. How man times have you reached for the box to poor another bowl? Cereal is delicious and can be healthy when consumed in proportion, but its a danger zone for the hungry bellies! The difference between teens eating cereal and kids, is that kids never finish the entire bowl, so they are using moderation with out even know it. Next time you go for the cereal try to go for the hot one instead! Oatmeal is full of fiber, healthy fats, healthy carbohydrates, low in sugar! Adding milk to make it creamy and fruit to give it a boost of flavor adds extra nutrients as well. The rich fiber content in oatmeal keeps us full longer, and the warmth of the oatmeal makes us full faster.

3. Fast Food Breakfast Sandwiches VS. Veggie Omelets.

The average fast food breakfast sandwich is around 500 calories, 50g Fat, 50g Carbohydrates, 1500mg Sodium, 30g Protein. Most of the time if we go out of our way to eat a fast food breakfast we cant pass up the hash browns or sugary juice either! Eating unhealthy fast food to start your day, isn’t a smart way to obtain a healthy lifestyle. Fast food breakfasts are horrible for our cholesterol, blood sugar levels, and overall health. Take the time to have breakfast before you leave your house, If you want the warm hot breakfast that will give you the same satisfaction as a breakfast sandwich cook up a veggie omelet. Veggie omelets are full of protein, fiber, iron, calcium, and healthy fats. To keep your breakfast balanced throw in a piece of toast and jam!

4. Frappuccino VS. Fruit Smoothie

How many times before work, class, going to the gym, etc have you stopped and grabbed a frappuccino, for the sugar and caffeine fix? If you answered more then twice a week, you might want to listen up! One of the most popular coffee joints around america is Starbucks so i’ll use them as my example. The average Starbucks frappucinno with whipped topping is around 500 calories, 20g Fat, 75g Carbohydrates, 70g Sugars, 6g Protein. Thats only for a medium which is more than some breakfasts! The sugar and Caffeine mixture in these drinks will have you crashing in about an hour. If you are eating breakfast and then consuming one of these coffees that could equal up to a 15lb weight gain in one years time, which is unhealthy on our bodies. If you are replacing your breakfasts for Frappuccinos then you are neglecting your bodies need for nutrients. Skip the Frappuccino and go for a fruit smoothie. You have to also be cautious of some smoothies served at restaurants because they may use unnatural juices and tons of sugar. The best route to take is before leaving the house blend up your favorite fruits, add a 1/2 of yogurt and 1 Tbsp of sugar! This will give your body the boost it needs in the morning.

5. Chocolate Milk VS. White Milk

Milk is an important part of diets because it provides potassium, protein and calcium. So if you are drinking chocolate milk just to get those three nutrients than great! But don’t forget to pay attention to what else you are giving your body as well. Most chocolate milk brands are full of full fat milk ,carbohydrates, and cups of sugar. Before you dive into your milk make sure it is skim or soy that way you will be giving your body a leaner look and a healthier start to your breakfast. I always drink Silk Unsweetened Almond Milk it has a way better flavor than plain milk!

6. Bagels and Cream Cheese VS. Yogurt and Granola

One of the most popular breakfast joints around here is Dunkin Donuts. I will use them for my bagel example. One plain bagel with a serving of cream cheese at Dunkin Donuts is 550 Calories, 75g Carbohydrates, 30g Fat, 29g Sugar, 15g Protein. That seems a little high for just a bagel and cream cheese. Of course their are healthier versions of cream cheese and bagels at the grocery stores that are perfect for breakfast but sometimes it’s harder to find. Instead of grabbing a bagel and cream cheese have a cup of greek yogurt and granola. You will be grabbing more important nutrients , less fat grams, and fewer sugar grams.

7. Donuts Vs. Granola Bars

Having a donut once and a while isn’t bad for us, but grabbing a donut every morning instead of a healthier choice, can really put a toll on our bodies. The average chocolate glazed donut is around 300 calories 44g Carbohydrates, 10g Fat, and 33g Sugar. Donuts don’t give our bodies whole grains and cause us to crash from the sugar and fat content. Choosing a lower sugar granola bar is definitely a smarter choice if you are stuck at a gas station and torn between the two options. Most granola bars offer chocolate flavors if you are in need of a chocolate fix!

8. Biscuits and Gravy Vs. Whole Grain Waffles

Biscuits and gravy is one of the top breakfast swaps. 1 biscuit with gravy is around 500 Calories, 31g Fat, 1500mg Sodium, 45g Carbohydrates, 1g Fiber, 10g Protein. Do I need to say much more? Most of the time biscuits and gravy is served with several biscuits loaded in gravy, above is just the serving size for ONE biscuit. The high level of sodium will have you feeling bloated and light headed. Instead of having biscuits and gravy go for a couple whole grain waffles, fruit, and light syrup!

Crunchy Tasty Roasted Garbanzo Beans

With the holidays coming up, I’m trying out some recipes for quick and fun food for cocktails or appetizers. This snack is healthy and as easy as heating the oven and opening a can. Play around with spices and flavorings. Curry powder, chili powder, brown sugar and salt, sage and grated orange peel (grate the orange peel when they come out of the oven), flavored oils and smoke salt are some variations that come to mind.
3 15 oz. cans of garbanzo beans (rinsed, drained and patted dry)
3-4 tablespoons olive oil or any flavored oil
2 tsp. coarse salt
1 tsp. chopped fresh rosemary
some red pepper flakes for heat if your inclined

Put the dried off garbanzo beans in a large bowl, add the oil salt and herbs or spices.

Roast in a 400 degree oven for about 45 minutes or until desired crunch is achieved (a little less time for a creamier bean, a little more for a crunchier snack).

Taste and add more salt only if needed.

Make lots, they’re addictive.

Redskin Ganache

Ingredients
6 redskins
50g cream
75g white chocolate

Method
1 Combine redskins and cream in a small saucepan over low heat. Beat together with a wooden spoon until redskins have melted.
2 Remove from heat and add the white chocolate. Continue beating until redskins and white chocolate have combined.
3 Leave to cool until mixture resembles a spreadable consistency. Pipe onto macaron shells and sandwich together.

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