As we age we may be noticing some changes in our skin. Our skin becomes thinner, loses elasticity and can sag and wrinkle. This may be inevitable but premature aging is not! Our skin is our biggest organ and at risk for damage from stress, sun exposure, as well as other toxins in our environment.
Beautiful skin is created from the inside! All the skin care products in the world can’t help us if we are not nourishing our bodies with the right foods. Here’s a quick list of what to choose followed by what to avoid or limit.
3 Top Food Groups for Beautiful Skin
#1Colorful fruits & vegetables – high in antioxidants and micronutrients. Berries are the bomb!
#2Beans & Lentils – Anti-aging due to their anti-inflammatory properties
#3Nuts & Seeds – Healthy fats high in Omega 3 fatty acids which nourish our skin and scalp
Food Groups That Age Us Too Soon
#1 Dairy and meat (all animal products) – inflammatory
#2 Highly processed foods – lacks nutrient value and highly inflammatory
#3 Refined sugars and flours – same story, here. Inflammation causing
Oxidative stress to our skin and to our organs leads to premature aging. The best way to combat the effects of this oxidation is by the foods we put into our bodies. This, along with adequate hydration are key to the healthiest skin. Green tea has been shown to improve skin elasticity and hydration. And it’s a powerful weapon against all kinds of diseases. Drink it up!
Foods That Heal
You may have heard me say that food is medicine. While food is not an actual medication, I truly believe (and the science supports) that food can heal. Here are some healing foods because a healthy outside does start on the inside. Which of things is something you want to work on?
Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery.
Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health
They’re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties
In fact, research shows that certain polyphenols, including the antioxidant quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha
What’s more, vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery
Berries are brimming with nutrients and plant compounds that can help support your body’s recovery.
For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen — the most abundant protein in your body
They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects
Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.
For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cellular damage. It’s also critical for immune health
Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells, which help fight infection and disease
Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants. Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells
Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins.
Eating healthy high carbohydrate foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair
In fact, inadequate carb intake may impair wound healing and delay recovery
Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover,
Herbal tea - Soothe your sore throat with a warm cup of herbal tea. If your throat hurts, peppermint tea has natural numbing qualities. Clove and green tea fight bacteria. Raspberry-flavored tea reduces inflammation. Chamomile will lubricate your throat: Drink it if you’re hoarse. Whatever you choose, make sure it’s decaf so you’re able to rest and sleep. Mention GREEN (brain health, increases fat burning, antioxidants, prevent T2D and HD) Greger -3 cups
Oats. Rich in antioxidants and soluble fiber, oats help your body regulate blood sugar and cholesterol levels. They also give you B vitamins, magnesium, copper, zinc and iron to strengthen your immune system.
Unripe Bananas - Green bananas have a secret superpower: They’re great for diarrhea. They contain resistant starch, which means it doesn’t let your small intestine absorb it quickly. Instead, it feeds good bacteria in your digestive tract and tells the bad bacteria to get out. Bananas are also full of electrolytes like potassium, which can help you replace what you’ve lost.
Kimchi - this traditional Korean dish may end your gas and bloating. It’s a spicy mix of vegetables like napa cabbage and radishes that are fermented or preserved with natural good bacteria. When you eat it, it loads your gut with good bacteria, also called probiotics, and moves out bad bacteria that can cause belly distress. Some kinds of sauerkraut and pickles have the same effect: Look for the words “naturally fermented” on the label. A little bit goes a long way.
Ginger - Whether you love or hate the spicy bite of ginger, it’s great for your stomach. The root of the ginger plant has compounds called gingerols. They block the receptors in your digestive tract that cause nausea. Use it to treat morning sickness, motion sickness, and post-surgery or chemotherapy-related stomach issues. Ginger comes in many forms, including candied, dried, fresh, pickled, powdered, and ground.
Apples - You know what they say about apples -- and with good reason. Apples have high amounts of pectin, a soluble fiber in the walls of its cells. If you’re constipated, it gets your bowels moving. And if you have diarrhea, it reduces inflammation and helps firm up your bowel movements. To get the most fiber, leave the skin on. Other naturally high-fiber foods include raspberries, cooked artichokes, and Brussels sprouts.
Walking for Bone Protection
Maintaining bone health becomes more important as we age. When we are young, we take it for granted…our skeletons do just about anything we ask of them. Some of that changes as we get older, especially if we are not paying attention. Osteoporosis is known as the ‘silent disease’ as diagnosis typically occurs after a fracture. Remember, weak bones is only one risk factor. Other risk factors contribute to a fall that results in a fracture. Factors that increase risk of bone fractures include:
Low fitness level and strength
Poor balance
Taking medications which cause lightheadedness, dizziness, or sedation
Taking medications, such as steroids, which cause weaker bones
Alcohol use
Tobacco use
Low intake of calcium, potassium, vitamin D, vitamin K, vegetable protein, and other phytochemicals found in plant foods which leads to weaker bones
Excessive intake of animal protein, caffeine, salt, and soda, which all weaken bones from calcium loss in the urine
The best strategy for prevention and management if you’ve already been diagnosed is a combination of healthy eating and exercising to keep your muscles and bones strong. Foods that promote bone health include dark, green leafy vegetables, soy beans (organic), sesame seeds, broccoli, figs, dried apricots, dates, oranges & tangerines and oats. Some supplements can be helpful but the best way to get required nutrients like calcium is through our food. We know that high-dose calcium supplementation offers potential negative consequences for cardiovascular health so this is generally not recommended.
Exercise including those to strengthen the back and hips are a priority for bone health. Hopping, jumping, dancing along with lunges and squats are good for our bones (if we can do these movements). Walking is an exercise for our entire body. What is important to know is the just walking may not be enough to keep our bones healthy. Wearing a weighted vest or strapping on ankle or wrist weights helps strengthen our bones and can reduce our risk for falling.
Weighted vests can take your exercise or your walking regime to the next level. These vests are gaining popularity for those wanting to get the most out of their workout. Weight of these vests vary but typically range from 12 to 150 lbs. When just starting, it’s wise to start with a lower weight and progress upward as it begins to feel ‘easy’. Even if you’re not a walker, you can benefit from using a weighted vest for a few hours each day. The vest can be worn while doing housework or yard work or anytime you are moving around your home or workplace. Studies suggest that weight loading helps the body metabolize fat more efficiently and wearing a vest during exercise burns more calories and builds endurance.
There are different styles available with a variety of weights. When choosing a weight vest, consider comfort (it should be snug enough, so it doesn’t bounce when you walk) and whether weights are adjustable. Some vests offer a fixed amount of load, others have slots for small weights to be added or removed. Breathability will be important if you are walking when it’s warm or hot. Bottom line is that adding a weighted vest or strap-on weights can make your movement more challenging. Start small and work your way up…lower weights and just a couple times a week to start. As you build your use and weights, you may notice that it gets easier as you get stronger. That’s a good thing!
Statistically, women older than 60 years old have a lifetime risk of a bone fracture of 44% (25% for men), and for those with osteoporosis, this risk goes up to 65% (42% for men).
Recipe of the Week
Strong Bone Stir-Fry
This recipe demonstrates a delicious way to incorporate foods on a plant-based diet that promote bone health. Broccoli, cabbage, kale and tofu are high in calcium. Tofu is also rich in isoflavones, which are associated with bone strengthening. Vitamin K, a crucial nutrient in bone health, is found in its optimal, low-oxalate version from the cabbage, kale and bok choy. Serves 2 (huge portions - I'd say at least 4, probably 6 servings).
Cooked cauliflower rice, brown rice, or quinoa (optional), to serve
1 tbsp sesame seeds
¼ cup sliced scallions
¼ cup chopped fresh cilantro
For the sauce:
1 cup low-sodium vegetable broth
2 tbsp rice wine vinegar
2 tbsp sweet chili sauce
1 tbsp reduced-sodium tamari
1-2 tbsp sriracha, to taste
1 ½ tsp cornstarch
Instructions:
Preheat the oven to 400°F. Line a baking sheet with parchment or a silicone baking mat. Place the tofu cubes on the prepared baking sheet. Bake for 20 minutes, flip, and bake for 10-15 minutes more until browned. Set aside.
To make the sauce, in a small saucepan, combine the broth, rice wine vinegar, sweet chili sauce, tamari, and sriracha. Bring to a boil over medium-high heat. When boiling, reduce the heat, and stir in the cornstarch. Cook, stirring constantly, for 5 minutes or until thickened. Remove from the heat.
Heat a large wok or skillet over medium-high heat. When hot, sauté the shallot with as little water as possible, just enough to avoid burning, for 3 minutes until browned. Add the garlic and ginger, and stir for 1 minute, adding water as needed to avoid burning. Add the mushrooms, carrots, and bell pepper. Cook for 5 minutes until the mushrooms release liquid. Add the snow peas, cabbage, broccoli, kale, and bok choy. Cook for 3-4 minutes until the vegetables soften. Add the tofu and sauce, and stir to combine.
Serve over cauliflower rice, brown rice or quinoa, if using, and top with sesame seeds, scallions, and cilantro.
Recipe from Choose You Now Cookbook by Julieanna Hever
Nutrition Guide for Clinicians
This book designed for medical professionals (and others who want to know ALL the possible treatments, not just the standard ones). It is no longer in print but available free online!
Catch my Health Tip Tuesday video on Facebook on Tuesdays to hear my book review!
My Favorite Quotes
"The whiter the bread, the sooner you're dead"
--Dr. Joel Fuhrman (no BS kind of guy)
Important Disclaimer
The content in this newsletter is intended for educational/informational purposes only. It is not intended to replace the advice of your health care professional.
