PART 2: Eat your way to healthy glowing skin

We have all heard it before…. ‘you are what you eat’. It’s no new discovery that our diet affects our bodies in many weird and wonderful ways. Our skin is one of the big ones but unfortunately one that a lot of people don’t consider when it comes to nutrition.

I have spoken in previous blogs about foods your skin LOVES (check out that blog HERE). As always there are several foods that can play havoc with your skin and leave you with breakouts, blackheads or dry, tired skin.

One of the worst offenders is DAIRY. Removing (or significantly reducing) dairy from your diet could be the single best thing you can do for your skin. Milk contains high levels of a hormone IGF-1 which is designed to make baby cows grow big and strong BUT in humans this hormone contributes to build up of inflammation in your body. Dairy products also increase the production of oil and mucous which clogs your pores and can eventually lead to acne.

The other obvious one is SUGAR. Cakes, lollies, chocolate… all those deliciously sweet foods are bad bad bad for your skin. Sugar disrupts many of the natural processes that occur within the body. Excessive sugar will cause a spike in your blood sugar, high blood sugar increases inflammation levels in our cells causing them to ‘age’ at a faster rate. Sugar also latches onto collagen making it stiff & less elastic eventually leading to wrinkles. Collagen is the connective tissue that keep our skin firm and supple.images

Then there is ALCOHOL. Alcohol is a diuretic, meaning it dehydrates you. The more you drink the more dehydrated you become and the more water & vital nutrients are depleted from the skin cells. Our cells live for water, the more hydrated they are the firmer they are (and the better your skin looks). High levels of alcohol consumption can result in the appearance of red spidery vessels on the face, whilst also aggravating other dermatological conditions such as psoriasis and eczema. If you want to enjoy a few drinks (which let’s be honest most of us do) make sure you keep your water intake throughout the night to stay hydrated!

DEEP FRIED FOODS….. fries, chicken nuggets… these foods are cooked in oils at very high temperature. These oils oxidize during this process & go rancid. You then put that into your body. These bad fats are really hard for your body to digest which can impact on circulation and metabolism. Healthy skin relies on the efficient working of these processes for oxygen and nutrient delivery. A lack of oxygen to the skin can effect skin cells and reduce the elasticity of the collagen in our skin.

I think most of us are already probably aware that the above foods aren’t amazing for our health for many reasons. Well now you can add skin to that list!

Healthy glowing skin which screams youthful radiance

OR

Dry, wrinkly, tired skin

Which would you choose?

Have a fabulous week!

Ems

 

Eating your way to healthy, glowing skin

The skin is our largest organ… yes it is an organ, and a very important one. It protects us from the elements, regulates our body temperature & allows us to feel sensations such as hot, cold, sharp or blunt. Given the huge surface area that our skin covers & what we expose it to its no wonder many of us run into skin related problems…. Acne, rashes, dermatitis, skin fungus, scars or eczema. These are not uncommon problems and may of us will be faced with at least one at some stage.

Can you eat your way to better skin? Simply yes you can. What you feed your insides will be reflected on the outside. The
re are other lifestyle factors that can affect your skin such as smoking, alcohol, makeup & skin care products, hormones, stress & in some cases genetic factors BUT your skin can be a whole lot better if you start being a little more conscious of what you put in your mouth.

Want to get the glow? Then include a little more of these foods in your diet.

  • BROCCOLI the most wondrous of all the green vegetables. It’s packed full of things that every part of your body will love. High in vitamin C which helps with the production of collagen & it also contains lots of vitamin E which helps protect your skin against damage from UV rays.
  • ALMONDS speaking of vitamin E, almonds are another great source. Grab a small handful of raw almonds as a snack or add them to your salad at lunch.
  • OILY FISH such as salmon or trout is packed full of omega 3 fats. These are good fats that help to keep the skin soft & supple. If you have issues with dry or inflamed skin you need to get a little more fishy fish in your diet,
  • CARROTS contain an antioxidant called beta carotene… This can be converted into vitamin A in the body and is important for repairing tissues. Not enough vitamin A = dry, cracked skin. Insiders tip… cooked carrots actually deliver higher levels of antioxidants so roast away (just be aware of what you roast them in)
  • PUMPKIN SEEDS are full of zinc which is important in skin renewal and wound healing. Next time you go to bin the pumpkin seeds DON’T. Rinse them in water, place on a baking tray with a little sea salt & roast for 5-10 minutes. Enjoy as am afternoon snack!
  • BERRIES…. especially blueberries are high in antioxidants & vitamin C both of which are great for fighting against cell damage and guarding against premature aging of the skin.
  • WATER, the elixir of life & it’s great for your skin. Being adequately hydrated keeps the cells plump & full which gives your skin a firmer clearer look. Having enough water also ensures your body can expel unwanted waste & toxins whilst maintaining important nutrients within the cells. We all know the number… 8 glasses (at least) every day!

Eating plenty of the right foods is easy enough… but what about avoiding the bad ones? It’s a little more difficult.. and the list is slightly longer…..

Keep an eye out for next weeks blog about what foods to avoid if you really want healthy, glowing skin!

Have a great day

Ems 🙂

Don’t eat dairy? Where do you get your calcium?

Calcium is one of the most essential nutrients required by the body. Not only do we need it for strong bones BUT it’s required for many of body’s simple life functions; we need it for our muscles to move; our nerves to transmit vital messages; for the release of hormones & enzymes; for the health of our teeth. That all looks & sounds very important…. Making it relatively simple to see that not getting enough calcium in one’s diet can be problematic.

The amount of calcium required by the body depends on your age, generally peaking during your teenage years when skeletal & bone growth are occurring rapidly.

Life Stage Recommended Amount
Birth to 6 months 200 mg
Infants 7–12 months 260 mg
Children 1–3 years 700 mg
Children 4–8 years 1,000 mg
Children 9–13 years 1,300 mg
Teens 14–18 years 1,300 mg
Adults 19–50 years 1,000 mg
Adult men 51–70 years 1,000 mg
Adult women 51–70 years 1,200 mg
Adults 71 years and older 1,200 mg
Pregnant and breastfeeding teens 1,300 mg
Pregnant and breastfeeding adults 1,000 mg

It’s scary when you look at the statistics and discover that 90% of us are probably not getting enough calcium. Our bodies cannot produce it, we must get it from our diet. If we don’t? We leach it out of our bones, making them brittle & opening up a whole series of health risks that none of us want to deal with.

When most people think calcium they assume milk, yoghurt & cheese; well yes they are absolutely correct, those are very good dairy based sources of calcium. A large majority of the population would get adequate calcium intake from sources such as these. 12% of your daily ccalcium-sourcesalcium requirements are found in 100ml of cows milk. Make it a glass and that’s around 30% of what you need.

What happens to those of us (like me) that can’t tolerate dairy? Those who are lactose intolerant? Where do we get calcium from?

Some of the best sources include

  • Greens & vegetables: kale, broccoli, turnip greens, Asian greens such as pak choi & fennel
  • Beans; soy beans, pinto beans, white beans.
  • Nuts & seeds: chia seeds, sesame seeds & almonds
  • Fruits: blackcurrants & oranges

How much of these foods do you need to eat to get your daily fix?

SPINACH SPINACH SPINACH. Really I think this little gem should get be labelled a ‘superfood’. 1 cup equates to 240mg of calcium. That’s ¼ of what you need on a daily basis. Other greens such as broccoli & kale are also good, but not quite calcium rich, with 1 cup being around 1/10th of what you need per day. So you can see you need A LOT of greens & veggies if they are going to be your sole source of this wonder nutrient.

Canned fish such as sardines, salmon & anchovies can contain up to 350mg per 100g. Not only is this a great source of calcium but contains a lot of other great essential vitamins and minerals. An important note here, you have to buy the fish with bones! That’s where all the calcium is hiding.

If you are anything like me and look for any opportunity to reach into the nut jar go for almonds, a handful of around 20 raw almonds can give you a good 80mg of calcium. They are also a good source of potassium & iron. Watch your intake though, nuts are very very calorie dense, believe it or not it is possible to eat too much of the good stuff.

Sesame seeds are another great one. Add one tablespoon to a salad to create a little crunch and you will ingest around 10% of your daily requirements. Who said sesame seeds were just for hamburger bun decoration?

Like most important minerals in our body calcium doesn’t work alone, rather it works in synergy with vitamin D and magnesium. We need adequate levels of both these minerals to ensure ingested calcium is actually absorbed into our cells.

Where do we get these from? Well vitamin D is obvious… the SUN and then there is oily fish such as salmon or sardines, cod liver oil and prawns. Some magnesium rich foods include nuts & seeds, avocado, broccoli, bananas, spinach & dark chocolate (as if you needed another excuse to have chocolate). There is a fair amount of cross over in terms of natural food sources when it comes to all three of these nutrients.

If taken in high doses, calcium and magnesium will compete for absorption in the body (>250mg), making it more likely for you to be deficient in one or the other. If you are taking supplements be mindful to take them at separate times, for example one in the evening & one in the morning. This isn’t such an issue when it comes to natural food sources as rarely are the doses found in a meal that high.

Factors that can affect calcium absorption include too much caffeine, excessive alcohol, smoking, low levels of physical activity and a diet excessively high in salt.

Logistically it’s easier to consume adequate calcium through a balance of dairy & non-dairy sources. One must work alot harder to get enough through non dairy sources discussed above BUT if you are aware of the right foods it is certainly possible. If you eat a well balanced diet filled with lots of leafy green vegetables, enough of the ‘good fats’ and lots of protein you should have nice strong bones & pearly white teeth!

Want some more information?

This article raises some great points and also lists the calcium levels in many of the common foods that we eat.

http://eatdrinkpaleo.com.au/paleo-diet-calcium-non-dairy-calcium-rich-foods/

What’s your weirdest food craving?

How odd are cravings….. I always find when I’m seriously craving something it’s usually really bizarre, like totally left field OR it’s something I have denied myself from having for a while… For the last 6 weeks I have had a relentless craving for peanuts. I gave in pretty soon after they started because I legitimately couldn’t stop thinking about it for a large portion of my day.. So I went to town on a bag of salted roasted peanuts. I had tablespoons of peanut butter. I made satay sauce for my chicken salad. I tried EVERYTHING. It’s now been 4 weeks.. at least.. and I still have a lingering craving.. Quite frankly it’s really starting to piss me off.. I can’t spend much longer with my hand in the peanut jar!!!

Curiosity got the better of me so I did a little research into what certain food cravings mean. Our bodies are exceptionally smart & to a certain extent I believe that when we lack a vitamin or mineral it’s sure to be expressed somehow our food choices or food cravings.

What an entertaining exercise, so interesting in fact that I googled a few of my other weirdest & wackiest cravings…

qw

PEANUTS: The top two answers I found (from the most respected sites I could find) were that peanut cravings often indicate a lack of protein and / or a lack of fats in one’s diet. Eating a relatively low carb diet can often result in too few calories being consumed and may leave you with cravings for things like peanuts due to high fat content. Peanuts are a great source of the ‘good fats’. By no means does that allow you to polish off a jar every day. 25-30% of our daily calories should come from fats.

SEAWEED CHIPS / STRIPS: I think this has a lot to do with salt, particularly potassium, magnesium and calcium. I always always crave sushi when I’ve had a few drinks the nights before which is most likely due to higher levels of sugar in your bloodstream so we tend to crave salty foods. These three essential minerals are removed from your average table salt so even though you load your dinner plate with salt & pepper all it’s really doing is momentarily satisfying your taste buds. Seaweed is full of good vitamins & minerals and its far from an unhealthy snack so I would tend to embrace this craving happily.

GHERKINS: Also commonly associated with the need more salt and is a common craving felt by pregnant women. Rule that out & then incorporate some proper sea salt in your diet to ensure you are getting enough of the good stuff.

** On a side note…Craving salty foods can be indicative of stress and hormonal fluctuations in the body. When coping or dealing with a lot of stress the adrenal glands can become worn out and this is sometimes reflected in the desire for salt rich foods

ICE: Some of my friends have a constant craving for ice cubes. Apparently this can be due to a lack of iron in one’s diet. Do you get enough? In my opinion most females don’t eat nearly enough red meat which is one of the richest sources of iron. Girls when was the last time you had a big juicy steak! Leafy greens, chicken and fish are also good sources of iron.

SODA WATER: does your diet lack calcium? Craving soda water or ‘fizzy’ drinks can indicate this. Not being able to eat dairy means mine most certainly does. I have a calcium supplement which I take every other day BUT it’s important to look for calcium in proper food options. Good choices are broccoli, kale, legumes & turnip greens.

BACON: Probably because bacon is probably the most delicious thing EVER. Seriously often people crave bacon for its fat content. If you are on a restricted diet your body may be craving greasy foods that are slightly higher in fat.

COFFEE: For me often this craving is usually purely for the taste, I love my daily coffees…. Some other reasons are lack of sulphur, phosphorus & salt. Generally people crave coffee for its mental ‘pick me up’

CHOCOLATE: if you say you have never suffered severe chocolate cravings you are a liar. If I flew around the world and asked 1 million people if they had ever craved chocolate I think I would have a 90% yes response. How can you not… chocolate in most shapes and forms is sooooooooo damn good. Why the cravings? Lack of magnesium. Magnesium is the fourth most abundant mineral in the body. I’ve spoken about its importance before, it’s essential to so many of our daily life processes. The cocoa bean is one of foods with the highest amount of magnesium. Slow down boys & girls that’s only in its purest form. You need to consume chocolate at least 70% cocoa to get any sort of benefit & even then sometimes the calorie / fat consumption may not be worth it. Magnesium can be sourced from other foods such as leafy greens, nuts & seeds.   If you are going to indulge… Coconut infused lindt dark chocolate may change your life a little.

CHEESE ON TOAST: Cheese generally is due to a lack of calcium & essential fats. Craving bread or toast is related to lack of nitrogen. Load up on nitrogen via foods such as fish, meat, nuts & beans.

THE TASTE OF BURNT FOOD: this one is a little odd, but I’ve had days where I really want that charcoal taste you get from the grissle on the bbq. This can indicate a lack of carbon & you should reach for some fresh fruits such as berries, apples and pineapple.

Cravings are usually our bodies way of letting us know we need something & its usually pretty spot on. If you eat a well balanced diet you should get enough of the right stuff to keep the naughtiest of cravings in check. Remember though sometimes we just need to let go and indulge in our favourite sweet treat. For me that’s an almond magnum…. and I just might have one of those this evening!

Happy Friday 🙂

 

Why go nuts for coconuts?

If I were to compile a list of my top 10 foods that I LOVE LOVE LOVE and could eat all day every day, there would be no question that coconuts would appear in the top 5. I’m quite literally obsessed.  I’m referring to ‘young coconuts’ here not the rock hard brown furry things you often see scattered on tropical beaches.. but on second thoughts they are pretty delish too!

On a hot, humid Australian summer’s day, nothing beats an ice cold coconut water straight from a young coconut. So much so that I usually slurp mine down in a matter of seconds… but that still leaves the best part.. you can then spend a good 10 minutes scooping, scraping and sucking out the delicious sweet flesh from inside. It just makes me so excited.

Coconuts have been around for years and years; however in the last 12 months they have ‘come into vogue’ in the health industry with many health professionals and scientists now beginning to sing their praises. You only have to trace it back to its ‘roots’ to find out there is something pretty special about this nut.. In ancient India coconut trees are known as kalpa vriksha which is sanskrit for “the tree that supplies all that is needed to live’

I only discovered young coconuts about 18 months ago, and I laugh when I think back on my first attempt to open one. I’m pretty sure I tried at the wrong end, coconut skin was flying around the kitchen, and the hole I managed to make was barely big enough for a straw.. and that in itself was a 15 minute ordeal. Well now I’m pretty damn efficient at doing it; breaking into a coconut is a strangely satisfying thing.. Anyway now that I have finished discussing the intricacies of my love for coconuts I should probably actually start to make a point…

Is coconut really a superfood? Can it really prevent and cure heart disease? Does coconut actually have health benefits when it comes to weight loss and insulin stabilisation? We don’t have all these answers in black and white BUT what we do know is there are multiple health benefits to be gained from the array of coconut products on the market.

Let’s talk a little about coconut oil. This seems to be the topic that has all the health big wigs talking. Coconut oil is the safest and healthiest oil to cook with. Yes it is exceptionally high in saturated fat BUT they aren’t your ‘run-of-the-mill’ fats like you find in cheese, steak and other foods we readily consume. Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently in the digestive system and have been proven to have therapeutic effects on several brain disorders including Alzheimer’s. I think medical professionals may begin to see the light on this one. SATURATED FAT IS NOT THE ENEMY.

coconut

Coconut water…easily my favorite part of the coconut. It’s one of the purest drinks you can get if consumed straight from the coconut itself. Packed with electrolytes makes it the ideal drink choice to stay hydrated or even rehydrate following a hard workout. Add it to smoothies or protein shakes to give them a delicious sweet burst that will leave you happy as larry on a hot summer’s day. Or chef up a delicious coconut water based cocktail, pour it back in the shell and you have a little piece of tropical paradise.

Coconut cream and milk: great additions to heaps of curries and sauces especially for those like me that can’t eat dairy. Go one better and make coconut milk based ice cream.. The best thing I have tasted since vegemite toast…. My mum makes a killer avocado, coconut and lime version; I pretty much have to stick my head in the bowl to make sure I lick it allllllll up!

So that covers the food side of it… what about skin care? Yes coconut oil and creams derived from coconuts are amazing for your skin. They replenish the skin giving it a healthy radiant glow.

What about dry sun damaged hair? Cocounut oil can help restore moisture and prevent against further hair damage

Skin protection? Yes coconut oil blocks out 20% of the suns UV rays. (I still probably recommend 30+ in Australia, especially if you burn easily)

Have you got the message yet? Did I mention that I LOVE coconuts.

Happy Monday!

Here are some good websites if you want some more information about why you should also start going nuts for coconuts!

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

http://coconutoil.com/

Healthy holiday tips for America.. a country of cheese, bread, sugar and extra large EVERYTHING

How good are holidays?!? They are so exciting, especially when it’s going somewhere you have NEVER been before! 2.5 weeks ago I set out on my first trip to America…. Well the mainland, I’ve been to Hawaii but apparently that didn’t count!

Lots of my friends had been and I left armed with list after list of recommendations; eat here, shop there; best bars; best clubs; etc etc but sometimes I think half the fun is just to wing it…. Stumbling across cool places that aren’t necessarily in the top 10 on tripadvisor.com usually make for the best memories anyway!

For those that have read my blog you would have got the sense that I’m pretty into my health and fitness. I LOVE LOVE LOVE food…. And I talk about it ALOT! Prior to my travels I had been, lets say ‘warned’ that I would struggle to find and eat healthy food in America…. Now with 2 weeks and numerous different cities under my belt I beg to differ…. Healthy food options are everywhere BUT there are lots of little traps that can turn a nutritious meal into a sugar loaded carb feast….

1. Cheese: Americans love their cheese… There are about 15 types, it’s in everything, and it’s not just sprinkled on top it’s lathered all over. I’m not a huge cheese fan so I always went the no cheese option.

2. Salad dressing: always order it on the side. There is usually way too much and they are either way to creamy or sickly sweet. I usually get fresh lemon or a little balsamic. Chilli lovers tobacso makes for a killer dressing packing some serious punch!

3. Bread. FYI corn bread is not bread, it’s cake and loaded with sugar. Ask for whole meal or brown if you have the option.

4. The size of the drinks…. I still can’t get my head around how big a small is here! Coffee drinkers you will only require a small trust me!

5. Entree means main... And main meals over here are HUGE. In Australia I would normally have an entree and main when I eat out; here one ‘entree’ left me loosening my belt buckle and asking for a doggie bag!

6. Sandwich often means burger... So be sure to enquire as to what you are ordering!

7. A note on the complimentary  ‘continental’ breakfast offered at many motels… Over here it often means a selection of jam or chocolate filled doughnuts pastries and coffee. Id spend the $10 for some eggs and bacon, after all breakfast is the most important meal of the day! (But make the most of the free coffee for sure)

8. Beer: boys ‘lite’ beer is full strength over here and probably half the calories. Leaves more room for hot wings and ribs!

9. Sauces: watch out for ketchup and many sauces. I’m a chilli lover so I always go for the hot sauces which don’t tend to be as packed with sugar!

10. Choosing your sides…. Sweet potato fries! Sweet potato fries! Sweet potato fries!! They are amazing…. And so much better for you than normal fries :)

11. Breakfast: most orders come with a side of potatoes or pancakes. Where you can ask for an extra serve of meat (bacon or turkey) or veggies as a substitute… Unless your at IHOP (International House of Pancakes) then eat every last morsel of those pancakes, and lick the plate too :)

12. Walk walk walk walk: most of the cities in America are huge, and many of the sites are very spread out. We usually opted to walk or rent a bike over getting a taxi. It’s the best way to see more of the city!

So I’m sitting in LA airport waiting to board my flight to Sydney… post travel depression has already set in. America I LOVE you, its been amazing (especially the chicken wings) and I will be back…. Sooner rather than later!

america