What You’re Missing in Your Diet for Healthy, Glowing Skin

Having healthy, glowing skin doesn’t just come from what products you put on your body. It can also be helped (or hurt) by what food products you put in your body. After all, it’s true you are what you eat! Adding certain dietary components can help reduce acne, fine lines, discoloration and dullness. SO… let’s find out what you’re missing in your diet for healthy, glowing skin!

What You're Missing in Your Diet for Healthy, Glowing Skin

What You’re Missing in Your Diet for Healthy, Glowing Skin

There are plenty of products out there to help your skin, and we all have our favorites! But you are what you eat and making sure your body has the key nutrition components to assist in bringing out your healthy glowing skin is the first step you need to take if you are looking to improve your complexion. We’re deep diving into What You’re Missing in Your Diet for Healthy, Glowing SkinThe key components are highly alkaline foods, antioxidants, zinc, healthy fats, and hydration Adding them into your diet can help balance hormones and pH levels and build elasticity by replenishing skin cells all while promoting healthier skin.


Antioxidants

The main job of antioxidants is to fight free radicals, which are unstable molecules that naturally occur in your body that damage cells and cause disease and aging. Free radicals cause damage to your skin and accelerate aging because they attack healthy cells throughout your body. Antioxidants also help your skin maintain water content and elasticity.

Foods high in antioxidants:

  • Pecans
  • Blueberries
  • Sweet Potatoes
  • Strawberries
  • Artichokes
  • Goji Berries
  • Broccoli
  • Kale
  • Beans
  • Beets
  • Carrots

Check out these recipes high in antioxidants:

Foods for healthy skin complexion

Alkaline Foods

All food products have a pH level, falling either on the acidic or alkaline end. Products that are highly acidic, such as sugar, greasy foods or alcohol, cause your bodies’ pH to be off balance. This can lead to dry, irritated, and sensitive skin. Acidic foods are everywhere and most people consume a fair amount of them everyday. To counteract that and balance your bodies’ pH, add in a fair share of highly alkaline foods.

Highly alkaline foods:

  • Spinach
  • Asparagus
  • Yellow squash
  • Coconut water
  • Apple cider vinegar
  • Lemons
  • Limes
  • Grapefruit

Check out these recipes using high alkaline foods:

Which fruit is good for skin glow?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Zinc

Zinc is essential for skin by aiding in the division of cells, which is the function responsible for creating new tissue. It also helps regulate overactive oil glands and decreasing clogged pores that lead to unwanted breakouts.

Foods high in zinc:

  • Pumpkin Seeds
  • Chicken
  • Fish
  • Lean Red Meat (we always buy grass-fed meat)
  • Shellfish
  • Chickpeas
  • Eggs

Check out these recipes high in zinc:

Best foods for skin glow

Healthy Fats

Unsaturated fats help reduce redness and irritation, allowing the skin to look hydrated and firm. They do this by rejuvenating damaged skin cells and aiding in the absorption of fat-soluble vitamins. Polyunsaturated fatty acids also protect the skin from sun exposure and help repair already damaged skin.

Foods high in healthy fats:

  • Avocados
  • Salmon
  • Grass-Fed Butter
  • Walnuts
  • Chia Seeds
  • Olive Oil
  • Full Fat Yogurt
  • Nut butters

Check out these recipes high in healthy fats:

Best foods for skin repair

Hydration

Water intake aids in excretion of wastes and toxins through your GI tract, kidneys and pores. Being hydrated reduces constipation in your GI tract, flushes your kidneys and increases overall water content throughout your body. When you are dehydrated, excretion of wastes and toxins is decreased through the GI tract, kidneys and pores. This leads to irritated and inflamed skin, clogged pores and acne. Long-term dehydrated skin also leads to a decrease in elasticity causing dull, dry and wrinkled skin. Drink water all throughout the day but also consume foods with a high water content.

Foods with high water content:

  • Watermelon
  • Celery
  • Cucumbers
  • Tomatoes
  • Oranges
  • Cauliflower
  • Peaches
  • Lettuce

Check out these recipes high in water content:

Cucumber Water

Why You Should Care About Safer Skincare, Too!

Although your diet is extremely important to obtain glowing skin, what you are putting on skin is also very important. Decreasing skin irritability, reducing fine lines, and clearing acne is largely affected by your skincare routine. See our favorite safer, highly tested and regulated products here, and learn how to make your own body scrub here!


Gabby - In-House Nutritionist Bio

Natural Ways to Boost Your Immune System

Everybody gets sick, it is simply often unavoidable. But during cold and flu season it can’t hurt to take every opportunity to build up your body’s natural immune system, which is of course your best defense against illness! Taking care of yourself can come last in line when you are taking care of everybody else, or putting your all into work, but these easy Natural Ways to Boost Your Immune System can go along way in warding off sickness whenever possible.


1. Get Outdoors

Spending time outdoors, where you can naturally absorb vitamin D from the sun, is an easy way to keep you from getting sick! If you live in seasonally colder regions of the country you may tend to stay indoors during the winter, which can result in low levels of vitamin D. Studies have shown that increasing your vitamin D uptake reduces your risk of catching the flu.

And despite the myth of “catching a cold” from the cold weather, cold and flu season is during the winter because most people are indoors and in close proximity to one another so spreading germs is easier. Escape those germs, get fresh air and catch some rays! Go for a walk with the dog, try winter sports like skiing or skating or bundle up the kids and take them out to the park!

Boost Your Immune System Naturally

2. Max Those Micronutrients

Ongoing research shows that deficiencies of iron, copper, folic acid, zinc, vitamins A, B, C, and E are linked to decreased immune response. But how do you know you’re consuming an adequate amount of micronutrients? The answer is variety.

Make your plate colorful: Different colors in fruits and vegetables mean they are yielding different nutrients. Change things up and add some different fruits or vegetables to your cart the next time you are at the grocery store.

If you really don’t love vegetables or having variety, this is when you should consider a multivitamin that will allow you to obtain an adequate amount of micronutrients. Keep in mind however that these are supplements, not substitutes. When choosing a multivitamin look for a USP verification, 100 percent of the daily value of most of its ingredients, has the right balance for your age and sex, and lastly has calcium, potassium and fiber.

3. Try Turmeric

Turmeric has the nutrient curcumin which is a powerful anti-inflammatory. There is extensive evidence that it can help prevent illness due to its anti-inflammatory properties. Try adding it to a dish or sip on a warm golden turmeric milk latte before bed.

Check out these LCK turmeric recipes:

Dairy-Free Golden Turmeric Latte With Espresso | Lexi's Clean Kitchen

4. Mix in Some Mushrooms!

Japanese mushrooms like shiitake, maitake, and oyster mushrooms are loaded with antioxidants. Antioxidants are our body’s army against free radicals which are unstable molecules that naturally occur in your body that damage cells and cause disease (and aging). Consuming a diet rich in antioxidants help counteract the effect of free radicals and build your bodies defense. Mushrooms are easy to include in your diet through cooking or another option is to start your day with some mushroom coffee (link Four Sigmatic) containing lion’s mane, chaga, reishi and turkey tail powders.

Check out these mushroom recipes:

6. Namast’ay in Bed

A wide variety of studies have shown that stress and inadequate sleep has a negative affect on your body’s immune response. Everyone deals with stress in different ways so finding your personal mechanism to decrease your stress is key.

Here are some ideas to try to lower your stress level:

  • Meditation. Headspace is a great beginner app for a guided meditation option. Spotify and Youtube also have many guided meditation options.
  • Read a good book. LCK’s favorite books of 2018.
  • Do a face mask while taking a steamy hot bath. Try our all-time favorite detoxifying mask.
  • Go on a walk to clear your mind. Trails is an app that shows you trails, hiking areas, and bike paths around you.
  • Do some yoga. Find a yoga studio near you here.
  • Spend quality time with people that make you laugh.
  • Journal your thoughts, feelings, frustrations, gratitude. Write it all down.
  • Adequate sleep. Aim for 7-9 hours of sleep per night. Having trouble falling asleep? Try showering before bed, wash your sheets every two weeks, decrease screen time before bed, try using a noise maker or a fan, and/or limit caffeine consumption after 3:00 pm.

Here are some additional small ways to strengthen your immune system:

  • Daily probiotics: 80% of our immune system is in our digestive system. A healthy gut = strong immune system.
  • Seagreensproducts like chips, powders, and teas. Seagreens such as seaweed and algae are excellent sources of nutrients. Vital protein has a Spirulina Capsules. Spirulina is an amazing superfood sourced from blue-green algae.
  • Sauerkraut: Sauerkraut is loaded with vitamins, minerals and beneficial probiotics.
  • Immune boosting shot: KOR’s is a great store-bought option. We love our Kick That Cold Juice!
  • Bone broth: from Bonafide Provisions or make it homemade. Don’t forget some Classic Chicken Soup.
  • Hot herbal tea: before bed with some lemon and honey.
  • Elderberry Syrup: store-bought or homemade.
  • Other natural cold remedies:
    • Lots and lots of Water
    • Oregano Oil
    • Echinacea Capsules and Zinc
    • Apple Cider Vinegar
    • Hot Steamy Shower or Bath (Add Epsom Salts/Essential Oils to Your Bath)
    • Hot water with Lemon, Raw Honey, Turmeric, Apple Cider Vinegar and a Dash of Cayenne

Gabby - In-House Nutritionist Bio

Natural Ways to Boost Immune System

How a Nutritionist Decodes a Nutrition Facts Label

A nutrition label can be a useful tool to evaluate how healthy (or not) a food can be, but it also can be tricky to truly decode all of the language and facts. Our in-house nutritionist Gabrielle McGrath shows us How a Nutritionist Decodes a Nutrition Facts Label to help you fill your cart with good-for-you products and understand what you’re buying so you can make the best, informed choices!

How to read a nutrition label

How a Nutritionist Decodes a Nutrition Facts Label

The key for a successful grocery shopping haul is to be able to quickly and truly understand the nutrition facts label. Knowledge is your best defense when it comes to the products you are adding to your pantry and ingesting in your body. In an ideal world you want to mostly fill your cart with unprocessed whole foods that are not packaged, like fruits, veggies, meats, but obviously it’s important to be able to evaluate the nutrition information on the packaged products.

Product names and health claims put on the front of the package are often misleading and you should be weary. For example, “Low calorie” usually means a chemical sweetener has been added, that “organic” does not mean it is healthy, and that “all natural” means absolutely nothing since there is no strict definition to “all natural.” Advocating for yourself is a necessity.  

How to read a nutrition label

Some questions to ask yourself when looking at a nutrition label:

  1. How much daily added sugar is in one serving?
  2. Is there a high protein content?
  3. What ingredients are actually in the product?

Below we will go through how to answer all of these questions to help you make the best possible food decisions for yourself and your family!

What is Most Important to Look at On a Nutrition Label

  • A short ingredient list looking for minimal ingredients
  • Fiber content versus net carbohydrates
  • Higher protein versus added sugar
  • The percent daily values

Nutrition Label

How to Understand Food Labels

There are a lot of different components to a nutrition label. Below find out some key pieces that are important to understand.

Ingredients List

Looking at the ingredients list should always be your first priority to make sure they are simple, real, and minimal. Try to choose food with ingredients that sound familiar to you. If you cannot pronounce them, the likelihood is that they are chemicals and/or processed food ingredients, which you want to limit or avoid.  

Something to note, is it is arranged by order of amounts, so if sugar is the first ingredient, it’s the majority.

Serving Size

The nutrition facts labels is not reflective of what is in the whole product.  It is telling you how much is in ONE serving. A serving is a measurement of food or drink within a product, such as one slice of bread or eight ounces of milk and this fact is dictated by the company creating the product. There are many food products on the market that are a meant to be a single portion but the nutrition fact label says they contain multiple servings.

For example, you may pick up granola see that it has 200 calories with only 5 grams of added sugar. But if your personal serving size is larger than the indicated product serving size, you could end up consumer way more than you intended. If that granola serving size was ¼ cup and you typically have 1 cup of granola, you will be consuming 800 calories and 20 g of added sugar.

Carbohydrates and Fiber…are they different?

Carbohydrates are broken down on the nutrition panel. There are simple carbohydrates that are found in sugars and starches and then there are complex carbohydrates that are found in fiber. This is important when looking at the total carbohydrates to distinguish the two. Net carbs represent the starches and sugars in food after fiber contents have been subtracted.   

Net Carbohydrates = Total Carbohydrates – Fiber

Net carbs account for carbs that get digested as sugar and affect your blood glucose while the carbs that come from fiber do not actually get digested and rather aid in good digestion while helping you feel full longer. Women should aim for 25 grams of fiber per day and males 38 grams of fiber per day.  When purchasing high carb items try to stick with ones that have 2-3g of fiber per serving.

More Protein, Less Added Sugar

Look for products with a higher protein content than added sugar, especially if it is a snack food that is meant to keep you satisfied if you are feeling hungry between meals. Food manufacturers love adding excessive sugar to their products to make them taste better, especially when masking for “low-fat”. Added sugar can also be disguised as: dextrose, glucose, sucrose, maltodextrin, corn syrup, or high fructose corn syrup.

  • The average male is recommended to consume less than 37g of sugar the average women less than 25g. Choose snacks with less than 10g of added sugar.
  • The average person should be consuming about .5 grams of protein per lb of body weight. For example if you weigh 200 lbs, you should be consuming about 100 grams of protein per day. Additionally, the more active you are, the greater your protein needs are.

Percent Daily Values (%DV’s)

%DV’s are the average levels of nutrients for a person eating 2,000 calories a day so they should be considered more of a rough estimate. %DV’s are for the entire day, not just one meal or snack. Aim for products low in saturated fat, cholesterol and sodium, with an ideal %DV less than 5%.

Avoid trans fats. You want to avoid trans fat as often as you can because they raise your bad cholesterol levels and decrease your good cholesterol levels. They’re naturally occurring in very small amounts in some dairy and meat products but don’t have the same negative effect as the hydrogenated trans fat in processed foods

 Aim for foods high in vitamins, minerals and fiber, with an ideal %DV greater than 20%.

How to read a nutrition label

Now that I’ve shared my tips on How a Nutritionist Decodes a Nutrition Facts Label from top to bottom I want to share one more thing: We are all busy and sometimes don’t have time to scan through the entire nutrition label with every item we put in our cart. So if forced to choose one component from the nutrition label to pay attention to, focus on the ingredients list. If you are choosing a coconut cream for various health reasons and then you look at the ingredients and see the first three are water, sugar and vegetable oil then put it down… or you’ll be adding water, sugar and extremely processed oil in your coffee every morning.

The best route is to always choose real food with minimal ingredients added in their purest form!


Gabby - In-House Nutritionist Bio