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7 Natural Items That Produce Healthy Skin

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What you put in your mouth is essential to having healthy skin and a glowing complexion. What occurs on you skin is a mirror image of your internal health. Eating the right foods will not only improve the texture of your skin, it can also protect against wrinkles and premature aging. Here are seven foods that will help produce and support healthy skin.  Healthy skin is a product of your diet, so let’s see what you need to eat so you can attain that youthful glow.

Blueberries

These deep purple berries are among the richest of all fruits in antioxidant compounds.  That means adding these beauties to your daily diet adds little warriors that will gobble up those horrible free radicals in the body.

Blueberries are a deliciously sweet way to add daily fruit to your diet. You can add them to your oatmeal in the morning, have them with a salad at lunch or my favorite a blueberry crumble for dessert. Click To Tweet

Blueberry Crumble

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Blueberry Crumble

Taste the Rainbow – Sweet Potatoes, Tomatoes, Carrots 

These items are rich in carotenes. These foods replenish the skins supply of antioxidants, vitamin C and E and research shows they aid  in ridding the body of free radicals that can damage cells and are known to contribute to dry skin and wrinkles.

These foods are fun to play with and add nutrient content to your diet. They add a palate of color that allows your to eat with your eyes before digging in.

Sweet Potatoes are easily substituted for regular potatoes. Excellent sweet potato dishes include curries, pasta, casseroles and soup.  We love them simply baked and loaded with black beans, cheese, Greek yogurt, and avocado. 🙂

You may also like these sweet potato pancakes that are a family favorite.

Vitamin Water with blueberries and strawberries.
Vitamin Water with blueberries and strawberries.

Water

Being hydrated keeps skin plump and gives a natural glow. It also keeps winter dryness from showing up on your face. Pure water is best.  Have fun playing with it by adding fruit, lemons, oranges or cucumbers.

This is my version of Real Vitamin Water.  It is packed with nutrients, and you can juice the berries when you are done making the water.

 

 

Fatty Fish – Salmon, Albacore Tuna, Sardines

The Omega-3 found in fatty fish helps to reduce the production of inflammation that can damage skin. These oils help skin to feel softer and give it an additional glow.

The weekly goal for fatty fish is two 4-ounce servings.  A few alternatives if you are not a fish lover (like my husband;0) is avocados, walnuts, flaxseed and chia seed.

Green Tea

Green tea has catechins that are beneficial for reducing inflammation as well as detoxify cancer-causing free radicals. Tea also has a wealth of polyphenols that can improve skin elasticity and reduce signs of aging associated with sun exposure, including skin cancer.

The daily goal is one to three cups of green tea daily to maximize the health benefits.

Citrus – Oranges, lemons, limes and grapefruit

Spiced "Apple Cider" Lemonade
Spiced “Apple Cider” Lemonade

Vitamin C is an antioxidant that is abundant in citrus. Research shows they also help to keep the collagen in your skin functioning properly.

Lemons offer a great amount of electrolytes such as potassium, calcium, and magnesium which help keep the body hydrated and skin looking fresh and healthy.

Lemons offer a great amount of electrolytes such as potassium, calcium, and magnesium which help keep the body hydrated and skin looking fresh. Click To Tweet

Some Additional Tips:

Keep Your Diet Fresh and Simple: Skin ages more quickly when your diet consists of a high amount of processed foods and refined sugars. For healthy skin aim for 80-90 percent of daily food being vegetables, fruits, and lean meats

 

Skin ages more quickly when your diet consists of a high amount of processed foods and refined sugars. For healthy skin aim for 80-90 percent of daily food being vegetables, fruits, and lean meats. Click To Tweet

 

Green Juice Anyone: If you struggle with getting your veggies in try adding a green smoothie or juice as a mid-day snack.  You can get multiple servings of fruit and vegetables.  Try these for inspirations: Smoothie Mastermind.

If you struggle with getting your veggies in try adding a green smoothie or juice as a mid-day snack. You can get multiple servings of fruit and veggies. Try these for inspirations: Smoothie Mastermind. Click To Tweet

Source of information:

Axe, J. “7 Health Benefits of Blueberries – Dr. Axe.” 2014. <http://draxe.com/health-benefits-blueberries/>

“Blueberry Recipes – Antioxidant Fruits & Superfoods.” 2012. 22 Nov. 2015 <http://www.refinery29.com/blueberries-skin-care-antioxidants>

Slide show: Add antioxidants to your diet – Mayo Clinic.” 2015. 22 Nov. 2015 <http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428>

Gibson, LE. “Foods for healthy skin: Top picks – Mayo Clinic.” 2015. <http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/healthy-skin/faq-20058184>

“Your Body On Green Tea – Prevention.” 2015. 22 Nov. 2015 <http://www.prevention.com/food/5-health-benefits-drinking-green-tea>

“Eat your way to fabulous skin | BBC Good Food.” 2013. 22 Nov. 2015 <http://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin>

Pumpkin Pie Cream Cheese Dip

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 Guest Post from Jazzy Sweet Life

This Pumpkin Pie Cream Cheese Dip was delicious especially with the homemade cinnamon and sugar corn tortilla chips I have recently posted but if you don’t feel like making chips, then you could dip sliced apples or use it as a filling inside of a crepe. This is a make again recipe for sure and if you want the recipe for the Homemade Cinnamon and Sugar Corn Tortilla Chips here’s a link to the recipe.

Ingredients:

8 oz. Cream Cheese

1/2 c Powdered Sugar

1 c Pumpkin Puree

1/2 c Plain Greek Yogurt

1 1/2 tsp Ground Cinnamon

1 tsp Nutmeg

 

Direction:

  1. In a bowl mixing the cream cheese and the powdered sugar until well combined.Beat the pumpkin, yogurt, cinnamon and nutmeg into the cream cheese mixture. Serve baked cinnamon and sugar corn tortilla chips and enjoy this sweet treat.
Pumpkin Pie Cream Cheese Dip
Author: 
Recipe type: Dip
 
This Pumpkin Pie Cream Cheese Dip was delicious especially with the homemade cinnamon and sugar corn tortilla chips I have recently posted but if you don’t feel like making chips, then you could dip sliced apples or put it as a filling inside of a crepe. This is a make again recipe for sure and if you want the recipe for the Homemade Cinnamon and Sugar Corn Tortilla Chips here’s a link to the recipe.
Ingredients
  • 8 oz. Cream Cheese
  • ½ c Powdered Sugar
  • 1 c Pumpkin Puree
  • ½ c Plain Greek Yogurt
  • 1½ tsp Ground Cinnamon
  • 1 tsp Nutmeg

Gluten-free blueberry crumble 

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When I have a sweet tooth this is one of the crumbles that I love the whip up so that I can curb my sweet tooth and get a nice blast of antioxidants, protein and fiber.

Blueberries are sweet all on thier own and can be eaten raw, which helps preserve their vitamin C content.  They are just fine lightly cooked also.  These deep purple beauties can be used to boost the nutrient content in muffins, cakes, fruit salads or crumbles.

Blueberries are sweet all on thier own and can be eaten raw, which helps preserve their vitamin C content. They are just fine lightly cooked also. These deep purple beauties can be used to boost the nutrient content in muffins,… Click To Tweet
Ingredients:

4 cups blueberries (Room temperature)

2 tablespoons coconut flour

1/4 cup honey

Juice of one lemon

1/4  teaspoon cinnamon

1 teaspoon vanilla

Topping:

1/4 cup coconut flour

1/2 old-fashioned oats

2 tablespoons brown sugar

1/4 teaspoon cinnamon

Pinch of salt

4 tablespoons cold butter

Directions: 

Preheat oven to 400°

Mix blueberries with coconut flour honey lemon juice cinnamon and vanilla mix gently to ensure berries are coated.
Topping

In a medium bowl whisk together flour oats brown sugar cinnamon and salt.

Cut butter into mixture with a pastry blender or rub between your fingers until crumbly.

Drop topping over blueberry mixture and transfer to oven.

Bake at 400° for 25 to 30 minutes. Cover crumble with voile reduce temperature to 325 and continue baking for 20 to 25 minutes until blueberries can easily be pierced.

 

4.0 from 1 reviews
Gluten-free blueberry crumble
Author: 
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
 
When I have a sweet tooth this is one of the crumbles that I love the whip up so that I can curb my sweet tooth and get a nice blast of antioxidants, protein and fiber.
Ingredients
  • Filling:
  • 4 cups blueberries (Room temperature)
  • 2 tablespoons coconut flour
  • ¼ cup honey
  • Juice of one lemon
  • ¼ teaspoon cinnamon
  • 1 teaspoon vanilla
  • Topping:
  • ¼ cup coconut flour
  • ½ old-fashioned oats
  • 2 tablespoons brown sugar
  • ¼ teaspoon cinnamon
  • Pinch of salt
  • 4 tablespoons cold butter
Instructions
  1. Preheat oven to 400°
  2. Mix blueberries with coconut flour honey lemon juice cinnamon and vanilla mix gently to ensure berries are coated.
  3. Topping
  4. In a medium bowl whisk together flour oats brown sugar cinnamon and salt.
  5. Cut butter into mixture with a pastry blender or rub between your fingers until crumbly.
  6. Drop topping over blueberry mixture and transfer to oven.
  7. Bake at 400° for 25 to 30 minutes. Cover crumble with voile reduce temperature to 325 and continue baking for 20 to 25 minutes until blueberries can easily be pierced.

Wanna be Mushroom “Jerky”

We go through the mushrooms fairly quickly. We love them in omelettes, stir fry, and as “jerky”. It is a really quick and easy way to enjoy one of our favorite vegetables. We refer to it as mushroom jerky because we eat it that way and it is the perfect “meat-like” snack.

Mushrooms have compounds the boost the immune system, aid in preventing cancers and infections.  Research has also shown them to be beneficial for auto-immune diseases like arthritis and lupus.

In an effort to manage my Discoid Lupus, mushrooms are a regular part of my weekly diet.  This has become one of my favorite ways to eat mushrooms because they are so easy to prepare and easy for on the go munching. 🙂

Fun Tip: Place your mushrooms in direct sunlight to enhance the vitamin D content. Click To Tweet

Mushrooms are also a great source of healthy protein for vegetarians.

 

Ingredients

2 cups Mushrooms

Pepper

Salt

olive oil
Directions

Preheat oven to 425

Slice mushrooms into thick slices.

Lay on cookie sheet in one layer

Sprinkle with salt and pepper

Spray with olive oil.

Bake for 15-20 minutes

Remove from oven and sprinkle with a bit of salt.

 

4.8 from 4 reviews
"Wanna Be" Mushroom "Jerky"
Author: 
Recipe type: Side
Prep time: 
Cook time: 
Total time: 
 
Quick and easy one ingredient snack or side.
Ingredients
  • Mushrooms
  • Pepper
  • Salt olive oil
Instructions
  1. Preheat oven to 425
  2. Slice mushrooms into thick slices.
  3. Lay on cookie sheet in one layer
  4. Sprinkle with salt and pepper
  5. Spray with olive oil.
  6. Bake for 15-20 minutes
  7. Remove from oven and sprinkle with a bit of salt.