September 20, 2018
By: Lainey Gaura, Shop Good Product Expert and Nutritional Chef
Beauty starts from within — the foods you choose to load on your plate will have a direct impact on your glow, skin elasticity and overall SKIN FITNESS. Aka – if you skimp out on vital minerals and nutrients, your skin may expose these internal imbalances. This can show up in different forms: whether it’s acne, dullness, dryness, puffiness, accelerated aging or a combination of these.
The hard part is, in today’s world there is an overwhelming amount of information when it comes to nutritional science, so making quick yet educated food choices on a daily basis can be anything BUT effortless.
The good news is that the power to achieve FIT SKIN lies in your hands (or should we say… on your plate!). Make your eating habits beautiful and keep your skin in shape by revisiting your ABC’s… of nutritional beauty for FIT SKIN that is! Here, we break down the critical vitamins and the corresponding whole foods to get your skin in shape for Fall!
1. Vitamin A // CARROT, KALE, ROMAINE, SWEET POTATOES
- Essential for cell renewal and repair, and production of new skin cells, membranes and tissues
- Aids in cell turnover, to keep your skin smooth and glowy
- Regulates the activity of the sebaceous (oil) glands
- Important immune-booster
- Extremely protective to our computer strained eyes
- Defends against UV damage to skin
- B ) VITAMINS B3, B5 and B7
B3 – PEAS, WILD SALMON, SARDINES
- Keeps skin calm and moisturized
- Essential for DNA repair
B5 – AVOCADO, MUSHROOMS, PASTURE-RAISED EGGS
- Helps maintain skin moisture
- Keeps hair strong, with vibrant natural color
- B7 (better known as biotin) – ALMONDS, AVOCADO, WILD SALMON
- Powerful support for hair and nails
- Supports adrenals
C ) Vitamin C // BELL PEPPER, CABBAGE, STRAWBERRY, BRUSSEL SPROUTS
- Essential for the production of collagen and elastin, structural components of skin that keep it toned and firm
Powerful antioxidant defender
- Important for healthy metabolism
- Regenerates vitamin E in the body
Pull this list up next time you hit the store, and use the ingredients for this satisfying, brightening and skin healing recipe!
SUPERFOOD SALAD FOR SUPPLE SKIN:
Start by preparing the salmon —
- 1 tablespoon of coconut oil
- 1/2 teaspoon of sea salt
- skin-on wild caught salmon fillets 5-6 ounces 2-3 inches
- 2 lemon rounds
Preheat oven to 400 degrees.
Heat a large oven safe skillet over high heat. While pan is preheating, pat dry each piece of salmon with a paper towel. Brush fish evenly on both sides with coconut oil and season with sea salt.
Place fish into pan, flesh side down and allow to sear for approximately 4-5 minutes. Use a thin metal spatula to loosen the fish from the pan but do not force. If the fish isn’t budging, wait a little longer. It will release easily when it’s ready. Flip fish to the skin side and pop it into the preheated oven topped with lemon rounds.
Cook for about 10-12 minutes for well-done or 8-10 for rare. If you want a more rare piece, remove the salmon at 8 minutes.
Now, for the dressing —
HEMP SEED VINAIGRETTE//
- 1/3 cup hemp oil
- 2 tablespoons lemon juice
- 1 tablespoon balsamic vinegar or ACV
- 1 tablespoon Dijon mustard
- 2 cloves garlic, crushed and minced
- Sea salt and coarse ground black pepper, to taste
Whisk together all ingredients until evenly and well blended.
Adjust salt and pepper to taste. If you have any fresh herbs on hand, you can mince about 3/4 teaspoon and add them in.
INGREDIENTS – chop right when you get home from the store for the week ahead!
- 1 head of romaine lettuce – washed and chopped
- 1 bunch of green kale – washed, de ribbed and shredded
- 1 cup of red cabbage – finely shredded
- 1/2 cup of carrot – finely grated
- 1/2 cup of snap peas – thinly sliced on the bias
- 1 yellow bell pepper – julienned
- 1 cup of strawberry – cut in quarters
- 5-6 oz of salmon
- 1 large avocado – sliced thin
- 1/3 cup of raw almonds
Toss romaine, kale carrot and cabbage in a large bowl with desired amount of dressing. Top with snap peas, yellow bell pepper, sliced strawberry, almonds, avocado and salmon.
Serve and ENJOY. Think of all the goodness you’re putting in your body, and practice mindfulness while eating for optimal digestion and assimilation of nutrients. Pay attention to the difference the right foods can make when it comes to your skin health!
Additional questions about foods for face fitness? Our product experts and Certified Holistic Health Coaches are here ready to support! Email us at firstname.lastname@example.org or give us a call at the Shop! 619-501-5362.