FOODS FOR GLOWING SKIN FROM WITHIN
It feels like a lifetime ago when I could be ready for school in 15 minutes thanks to a 3 step Proactive regimen, a hot hair straightener and a Luna Bar. These days, my Millennial gfs and I have a few more action items to go from looking sleepy to presentable. Skincare is certainly a star of the routine, but even more important is the nutrition that feeds the glow from underneath. Here are the internal essentials to keep you aging like a fine wine.
HEALTHY FATS
Help us absorb fat soluble vitamins that contribute to skin health. Omega-3's help keep skin moisturized and supple. Incorporating foods like fatty fish, avocados, avocado oil, seeds and nuts not only keeps skin hydrated and plump, but also positively impacts our mood, digestion and brain health.
My family’s favorite is this skillet salmon cakes salad w/ lemon dill aioli that’s featured in the June Meal Plan and are rich in healthy fats.
for the salmon cakes:
4 cans salmon drained (I love Safe Catch brand)
1/2 cup finely diced red onion
1/2 cup almond flour
2 egg beaten
4 tbs avocado mayo
2 tsp lemon juice
2 tbs fresh dill or 1 tsp dried dill
1/2 tsp garlic powder
pink salt & black pepper
4 tbs avocado oil
for the aioli:
1/2 cup mayo
2 clove garlic fed thru a press or finely minced
2 tsp fresh dill or 1/2 tsp dried
4 tsp lemon juice
salt & pepper to taste
to finish:
fresh arugula
chopped chives or green onions
lemon + extra virgin olive oil to taste
directions:
MIX salmon cakes ingredients in a bowl
HEAT avocado oil in a skillet over medium
FORM patties with 2 tbs mixture (will make about 8 cakes)
COOK until golden brown (about 5 min per side)
TRANSFER salmon cakes to a paper towel-lined plate to drain slightly
WHISK aioli ingredients in a separate bowl
PLATE salmon cakes over a bed of arugula
DRIZZLE with aioli, lemon juice + olive oil
GARNISH with snipped chives or green onions
HIGH QUALITY PROTEIN
Needed to maintain the strength and integrity of skin. Incorporate foods like pasture-raised whole eggs, organic chicken, grass-fed beef and wild caught fish.
Start your day with my prosciutto, arugula & manchego frittata or heat up the grill and try my chimichurri steak with rice & grilled asparagus for dinner tonight. You can find both recipes in the May Meal Plan.
ANTIOXIDANTS protect skin from oxidative stress, free radicals and inflammation.
VITAMIN A: specifically in the form of beta carotene, which the body converts to vitamin a
VITAMIN C: necessary for creating collagen, has anti aging properties & protects skin from oxidative stress caused by the sun
VITAMIN E: also protects skin from oxidative stress
Incorporate foods like berries, sweet potato, bell peppers, kiwi, grapefruit, olive oil and almonds. Blend up the blueberry muffin smoothie for breakfast or add the buffalo chicken stuffed sweet potatoes to your dinner rotation. Both of these recipes can be accessed by joining the Meal Plan Membership.
COLLAGEN
Keeps skin firm and strong. Incorporate foods like bone broth, chicken, fish & collagen peptides.
Start your day with a scoop of collagen in your coffee or try my spring veggie red curry from the May Meal Plan, which is made with a collagen-rich bone broth.
GUT HEALTHY FOODS
Help maintain a strong immune system, reduce inflammation and promote hormone metabolism, which all contribute to a beautiful complexion. Incorporate foods like yogurt, miso & kombucha.
Support your good gut bacteria with a coconut yogurt bowl for breakfast or add gluten free banana bread to your weekend menu from the June meal plan (recipe found here!). Bananas are rich in prebiotics, which help feed probiotics.
Wishing you a beautiful week & glowing, radiant skin.