5 Ways to Fight Winter Skin With Food

Winter skin is upon us. Was that a collective sigh I just heard?

When the temperature drops, we all love rocking cozy sweaters, colorful scarves, and fuzzy earmuffs. But the flaky skin, scaly patches, and hard-to-reach itches are the not-so-beloved aspect of this season.

Rather than succumbing to winter’s wrath, try combatting winter skin from the inside out. Eating certain healthy foods and applying others topically can give your skin a smooth, rosy glow no matter how cold it gets.

5 Ways to Fight Winter Skin With Food

tea

1. Tea

Baby, it’s cold outside! So why not curl up with a warm cup of tea? While you might not be as thirsty in winter as you were during the summer heat, staying hydrated in the cold is equally essential.

Drinking 8–10 glasses of water or tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover, and keep your skin young and fresh.

Just be sure to combine drinking plenty of water and/or tea with applying plenty of moisturizer. Moisturizers help hold water in the skin’s top layer, so they work hand in hand with water. This translates into great, glowing skin despite the harsh winter weather.

Bowls with cucumber and carrot spaghetti on grey background

2. Orange and Green Food

No, we don’t mean M&Ms! Orange veggies, such as carrots, squash, pumpkins, and sweet potatoes, are full of carotenoids.

Carotenoids increase our defense against the sun’s damaging UV rays (remember, it’s important to always use sunscreen for protection, even in winter).

They also help prevent acne breakouts and flare-ups that can make your skin blemished and blotchy. Try a pumpkin yogurt mask for a little winter skin pampering.

Green foods, such as kale and spinach, are full of vitamin C, which can act as a food equivalent of the fountain of youth. Vitamin C helps repair skin by building collagen that wards off those pesky wrinkles. Eat at least one orange and one green food every day and your skin will thank you!

Popular keto diet : salmon and avocado with arugula and lime on a white plate

3. Healthy Fats

We love fat. We aren’t talking about the kind you find in pie and french fries, but rather the healthy fats found in salmon, avocados, and chia seeds.

These foods contain omega-3 fatty acids, which aid in heart health and weight loss. But did you know they also give you healthy skin? They help reduce inflammation and prevent collagen breakdown (translation: less wrinkles).

Looking for some healthy snacks? Simply mix 2 tablespoons of chia into your yogurt for an added 5 grams of omega-3s, or sprinkle some flax into a midday cup of oatmeal.

One food that’s as good in your belly as it is on your face is avocado. Avocados contain monounsaturated fat and are rich in vitamins A and E.

Vitamin E enhances your skin’s collagen production (leading to smoother skin) while sealing in vital moisture. Try this avocado face mask and let this double-duty powerhouse work its magic on your dry winter skin!

blueberries

4. Colorful Fruit

Fruits such as blueberries, blackberries, and cranberries are rich in antioxidants. Antioxidants not only fight damaging free radicals in your body, but they also can fight those winter skin blues! Antioxidants help protect your skin against damage caused by the sun and harsh cold weather conditions.

Blueberries have the added benefit of containing compounds that slow wrinkles and the effects of aging. Think of antioxidants as your youth elixir, keeping you beautiful, ageless, and energized no matter what the weather has in store.

easy fish recipes

5. Salmon

Not only is it a delicious source of protein, but salmon is also full of skin-enhancing omega-3 fatty acids. Omega-3s allow the skin’s ceramides to hold onto water more effectively. Ceramides act as the glue that keeps cells locked together, forming a barrier that keeps hydration in. When ceramides deplete, skin grows dry and irritated. 

The healthy fats in salmon moisturize the skin from the inside out, reducing the inflammation that leads to dry skin and psoriasis. Salmon is also packed with vitamin E and zinc—both vital nutrients for maintaining supple skin (and strong hair and nails!). 

Consuming salmon just twice weekly helps your skin hold onto its natural moisture, plumps your fine lines, speeds up the healing of breakouts and rashes, and prevents dehydration and roughness during harsh winter weather. 

(Image: Shutterstock)

8 Foods for Glowing Skin


You’ve read countless tips for glowing skin in magazines and blogs and brochures. You’ve dabbed toothpaste on zits, tried cleansing pads that stung, spent a fortune on wrinkle creams, used miracle oil made from special pearls, exfoliated until you were raw, buffed massaged, and polished your cheeks, and have done embarrassing face exercises, all in the name of a younger, firmer, clearer face.

Does it feel like you’re chasing a dream sometimes? You’re not alone.

The truth of the matter is that a lot of your skin’s appearance comes from genetics. Whether you have a fair complexion, freckles, uneven skin tone or are prone to blemishes, you can’t choose to have a porcelain complexion or a lovely olive skin tone, you get what you get. Thanks a lot, Mom and Dad.

You can, however, take what you got and make the most of it. There are lots of products that help you from the outside, but you need to support that work with what you put on the inside. How many of those tips for glowing skin you read  talked about food?

Whether you’re troubled by aging skin that’s losing elasticity, dry skin that appears dull or fine lines and wrinkles, these eight foods defend the integrity of your cells to keep them as healthy as possible, which trumps the promises of whatever cream you dabbed on this morning.

8 Foods for Glowing Skin

Artichokes are one of my top ten all time fave foods. These green spiky vegetables contain phytochemicals that act as anti-inflammatory agents in the skin. If you’re seeing redness, or looking to recover from a laser treatment, toss some on your salad or snack on them right from a jar or pouch to speed your recovery.

Avocados are hydrating and help to promote collagen production, which makes for younger, firmer skin. Eat them and reap the benefits of the B vitamins and vitamin E. As if, you needed another reason to have a little guacamole.

Cantaloupe is a nutrient bonanza that I recommend all summer long to satisfy a sweet tooth and prevent dry and flaky skin. A single serving (about 1 cup) of this delicious melon provides you with more than your Recommended Dietary Allowance (RDA) of vitamin A, the vitamin responsible for supporting your epidermal glow. Pop some melon balled cantaloupe into the freezer and use them instead of ice in your unsweetened iced green tea.

Grapeseed oil is full of proanthocyanidins (pro-ANTHO-syan-ID-ins), which act as antioxidants that help protect against free radical damage caused by pollution and the sun. It has been found to play a role in the stabilization of collagen and maintenance of elastin — important components that make up the middle layer of your skin. They add support and elasticity, preventing wrinkles and returning your face to its natural shape after you flash your killer smile. Grapeseed oil can also help hydrate and moisturize the skin and works great for sauteing due to its high smoke point, and its mild flavor works well in smoothies.

Matcha tea is a great way to stay well hydrated and load up on the anti-inflammatory benefits. Proper hydration helps prevent your skin from drying out and helps eliminate toxins. It also improves cell turnover, meaning you’ll have more healthy new cells to improve your skin tone, giving you healthy, vibrant skin. All green and black teas (unsweetened) help reduce inflammation, so if matcha isn’t your cup of tea, you can still reap the benefits. You can also throw some matcha into a morning smoothie

Mushrooms should be your favorite fungi. They provide B6, folate, niacin, riboflavin, iron, potassium, and selenium, all of which you need for beautiful and healthy cells. In ancient times, Chinese women ate them to promote a smooth complexion. Selenium shields newly formed skin cells from damage brought on by too much time in the sun. Those new cells keep your skin looking soft and young. Slice raw mushrooms on your salad, or toss them into your stir fry for a virtually calorie free umame addition to your dinner.

Salmon chalk one more benefit up to this superfood. Salmon is good for your brain, your heart, weight management, your immune system and it also makes your skin glow. The omega-3  fatty acids play a role in wrinkle free skin, reducing inflammation and preventing collagen breakdown. Keep salmon in your fridge and a can of salmon in your pantry as a staple so you can always pull off a healthful beauty boosting meal or snack in minutes. And, you now have an excuse to dine on salmon tartare more often. You are welcome.

Turmeric is a traditional spice that is newly hot with good scientific reason. It’s full of curcuminoids, which are antioxidant phytochemicals. Think fighting free radicals that cause wrinkles. Besides serving as a super transport for these antioxidants, turmeric is great at nourishing skin and promoting skin elasticity — preventing wrinkles and age spots. Sprinkle some on eggs or add to your morning vegan smoothie or add a spoonful to your roasted veggies before you toss them in the oven.

Organic Eggs are something everyone needs in their regular diet because eggs are healthful for so many reasons. For your skin, you need them for their zinc. Zinc is important in controlling oil content of the skin and minimizing breakouts. It’s also essential in the formation of collagen, which forms connective tissue and skin. Scrambled or sunny side up?

I hope these tips for glowing skin give you some new motivation to change up your diet and gain confidence from the inside out. Eat these foods and pull out some of those processed ones that may be clogging your skin’s inner glow. And, let me know how your skin is looking!

Five Common Foods to Lose Weight

Eat foods to lose weight? Yep.

Aren’t you tired of NOT eating things you love so you can reach your weight loss goals? I am.

The more I think about not eating my favorite chocolate chip cookies, the warm baguette, the salted caramel ice cream or the cheesy lasagna — oh, I could go on and on and on — the more I think about how much I want them.

Instead, I find it helps (myself and my clients!) to focus attention on what I CAN do to look and feel good.

I can look forward to my bed at the end of the day.

I can enjoy drinking water with lemon, green tea and seltzer.

I can squeeze in a workout even on tough to schedule days.

Thinking about healthy activities and foods actually makes me want to go in that direction, too.

When I get a little momentum, and a little positivity from upping my wellness game, I crave the feel good that comes from it.

The good news is you can indeed eat foods to lose weight.

Here are five foods to lose weight that you CAN chow down on regularly:

Avocado

avocadoAvocado is a best way to lose weight.

The great fats help to pull fat out of your cells to use for energy.

Guac it up. Slice it in your omelet. Dice it in your salad.

Stick to ⅓ of a medium fruit. It’s all you need to rock & roll the benefits.


Dandelion

dandelion greensDandelion  is one of those famous detox healthy foods for good reason.

It pulls extra fluid from your bod and rids you of unwanted bloat.

I love it as a tea, but the greens are also delish in a salad.

While I’m at it, greens are also uh-mazing at helping you slim down. They’re full of satisfying fiber and loaded with vitamins which rev your metabolism.

There’s a green for everyone. From chard to kalettes and iceburg to arugula, eat ‘em all for maximum results.


 

Citrus

lemon-dressing-x

Citrus is tops on my weight loss tips list.

A squeeze of lemon in your water, a half a grapefruit with breakfast or clementines with your snack offer a great dose of vitamin C and antioxidants. My Stuffed Chicken Breast with Lemon-Artichoke Pesto recipe can also be delivered to your door from Chef’d for a citrus-inspired dinner.

Citrus helps you break down carbohydrates and sugar in your bod and lower insulin levels.

Add ‘em to your healthy eating list!


 

Beets

beet

Beets are a great addition to your healthy diet, thanks to betalin, a phytonutrient that lowers inflammation and benefits your ticker and detox efforts.

If you’re a beet newbie, start with a few bites at a time and increase from there as the fiber may take a bit of getting used to.

 


Dates

datesDates are a surefire go-to if you must have something sweet, healthy and supportive to your less of you look.

Yes, they’re high in sugar and calories.

No, you don’t get to stuff your cheeks like a chipmunk.

They’re also loaded with fiber (there’s almost 2 grams per date) and they’re great for digestion and your heart.

Plus, they’ll help curb your appetite for butter cream. Add them to your healthy snacks list.


 

5 Healthy Snack Ideas That Require NO Skills


I’ll set the scene. It’s 4PM. Your morning coffee has worn off. Your lunch was 3 hours ago, dinner is at 7PM and you have 15 minutes before your meeting.

And, you’re about to crash hard. Must. Have. Fuel.

You always have a yogurt just about now, but . . .uch. You have no interest in it.

You’ve unenthusiastically had the same one for the past 3 days.

If this is you, right now, go ahead and eat it today (it’s better than the candy jar on your boss’s desk) but tomorrow try one of these 5 fab healthy snack ideas that need no skill and are ready in seconds.

 

5 Healthy Snack Ideas That Require NO Skills:

 

Healthy Trail Mix

Who doesn’t love a little somethin’ sweet and crunchy? Break out a bunch of tupperware and toss in 1 cup GMO-free air-popped popcorn, 1 ounce dried apricots (about 4, but double check with the packaging and make sure no added sugar or sulfur) and 10 almonds. Make a bunch to grab and go. Better yet, have your kids do it. Gorgeous fuel: calories 185, fat 6.5g, protein 4g, fiber 4.5g.

Eggs in a (Leafy) Blanket

If you can boil water, you can have hard boiled eggs anytime. Boil up a bunch on Sunday. Slice ‘em up in one quick step and eat ‘em on a romaine leaf, wrapped up like a little burrito. Voila. Two large hard boiled eggs on 2 romaine leaves serves up 157 calories, fat 11g, protein 12.5g, fiber 0.

Chickpeas + Chia

If unusual eats are what you crave, grab a green magic Mamma Chia Squeeze (loaded with omega-3s and fiber) and an ounce of roasted chickpeas. You can mix and match your chia squeeze and chickpea flavors (you can also buy these at the grocery if you don’t want to make them yourself) for endless excitement. No assembly required, you’ll refuel with 180 calories, fat 2g, protein 7g, fiber 9g.

Calming Oatmeal

If you are a self proclaimed stress eater, I have a perfect comfort snack that you can feel great about. OK, so you do need hot water, a bowl and spoon, but if you unleash a packet of high quality oatmeal into a mug, stir in some coconut chips and sprinkle with cinnamon, you’ll release some serotonin, and your fried brain will thank you: calories 245, fat 10g, protein 6g, fiber 8g. Bonus if you take deep breaths and enjoy slowly.

Avocado Lentil Boat

It doesn’t get healthier, more satisfying or easier than this, peops. Halve a small avocado. Fill with ¼ cup steamed lentils (you find them in the refrigerator section by the produce) and a squeeze of lemon. You can use ¼ cup prepared tabbouleh instead, if lentils are hard to come by. Avocado + lentils: calories 127, fat 7g, protein 5.5g, fiber 7g. Avocado + tabbouli: calories 169, fat 12g, protein 3g, fiber 5.5g

Covet your co-worker’s snacks no more.

Get out of your snoozers snacktime rut. If any of these 5 delicious, healthy snack ideas take you more than 5 minutes to grab and go, somethin’s wrong.

Happy snack time = happy, more productive you.

Avocado Egg Recipes to Make NOW!

When asked about foods I eat every day, (I actually do get asked this quite often), I always list avocado.

When it comes to how and when I eat avocado the answer is “anytime, anyway and any place!”

The egg-in-avocado concept is something that makes me very excited.  No joking here.  If you don’t get into this, I’m telling you you’re seriously missin’ out.

Having tried it for breakfast, lunch, snack and dinner, I can tell you that it’s quite possibly the best invention ever. {Tweet this!}

I love a no-brainer way for you to pull it off without breaking out the measuring spoons. 2 simple ingredients, 2 minutes prep time, and limitless ways to rebrand this plate of deliciousness.

It’s uber easy. Try it my favorite ways, and you’ll be fishing for an avocado every day too.

Here’s what you do:

Vary it up:

Brilliant, I know! You are more than welcome.

 

Cinco de Mayo Celebrations Can Be Healthy, Conscious Indulgences!

I’m going to use Cinco de Mayo–a gorgeous opportunity, in my mind, to enjoy all that Mexican flavors have to offer–to remind us all about the important balance between indulgence and portion control. There is room in your everyday diet to enjoy some of the best Mexican-influenced fare, including tequila, guacamole and tortillas. If you are mostly eating healthfully and making good choices with your nutrition, lifestyle and exercise, there is room to celebrate with food on occasion.

I’m going to help you make sure these are conscious indulgences that make you feel good about your food choices, rather than overwhelmed and regretful. Having a plan can be an amazing tool; practice it when you celebrate Mexico’s independence this Cinco de Mayo.

Indulge Consciously

Let’s start with the libations. The first thing that leaps to my mind when talking about Mexican food is a beautiful Margarita with a salty rim and sassy lime. (Bring on the sand, the surf and the hot sun). Whether frozen, on the rocks or straight up, a Margarita is generally made up of tequila, triple sec, lime and sometimes sugar. The calorie content varies, depending on if yours is served in a small glass or a giant bucket-like glass and how much sugar is used.

Be careful; calories can range from 160 to over 300. Tequila comes from the agave plant and is known for its sweetness and kick. While it has some benefits, including relaxing effects, cholesterol lowering properties and digestive aid properties, one tequila-based drink should do the trick. If you’re like me and cannot give up the salt, try adding a splash of cayenne pepper to your salt rim to boost the health properties. Also, use fresh lime to boost the tartness and increase the freshness and nutrition of the cocktail. Choose a small glass option and sip slowly and remember to order a glass of water or seltzer with your drink.

RELATED: 3 Of Our Favorite Low-Sugar Margaritas

Snack Mindfully

Cocktail conquered, let’s move onto the second potential danger zone. Are those tortilla chips on the table your absolute downfall? Understood. They are crunchy, salty and delicious vehicles for the salsa, guacamole and bean dip! The nutritional contribution is going to be small – an ounce (about 15 chips) is approximately 140 calories in the commercially prepared version, with not much to offer besides calories and fat. Homemade and restaurant chips tend to be even higher in both. If you simply must (and I understand), do not feel bad. Say out loud “I am having 5 chips.” Put 5 chips on your plate and really, slowly, deliberately enjoy them. I know it may sound like a small amount, but sip, bite, and chat slowly and you will be satisfied until the main dish comes. You do not need to eat the chips out of the basket or go back for seconds! If it is in your power to turn down the basket before it hits the table, you will feel so proud of yourself that you won’t even miss the crunch.

Eat Empowered

Finally we get to the guacamole: a buttery, verdant, avocado-based dip with cilantro, onions, lime and just a perfect pinch of salt. While avocados are high in fat, they are full of those good, cholesterol-lowering fats and loaded with gorgeous nutrition in the form of potassium, vitamin A, B vitamins and more. There are approximately 25 calories in a tablespoon and a tablespoon or two can be stretched to really satisfy.

See?! I have you consciously indulging in a margarita with 5 restaurant-made chips and 1-2 tablespoons of guacamole. You can still have an entrée salad with lettuce, tomato, cucumber, onions, radishes and 3-oz. grilled chicken, shrimp or steak, dressed with vinegar as an entree.  Ole!

RELATED: How To Eat Healthier Every Single Day

Decadent and indulgent, enjoy your Cinco de Mayo with portion control and a plan. You will feel both satisfied and on track. Salud!