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Beauty
Nutrition

HEALTHY SKIN BEGINS WITHIN

Eat Your Way to Healthy, Glowing Skin!

Sadly, we live in a growing world of convenience, misinformation and unclear labelling.  Rare now are the days when there is a home-cooked meal on the table made completely from scratch with fresh and wholesome ingredients.  
 
We are all busy but we are paying for it as many of the foods we eat are full of chemicals; are genetically-modified; contain hormones, antibiotics and simply lack the nutrients and freshness they used to have. The result of convenience is that more and more people are developing digestive issues and food allergies than ever before. This leads to nutrient-deficiencies, lack of energy, inflammation and skin issues such as acne, eczema and premature aging.  
 
"Fuelling our body and cells with wholesome, natural and good quality food is the foundation for healthy and glowing skin and the whole body. health"
The good thing is that healthy eating doesn't have to be complicated.  It may take an adjustment but with some knowledge, guidance and inspiration you'll see there are many healthy alternatives to pretty much everything. Once you make these small changes you skin and body will thank you for it!!!

"I’m happy to tell you that it is through small repeated changes done consistently that can lead to long-term sustainable results." 

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GET PERSONAL WITH ME

Each of us is unique and our needs and expectations can differ from person to person.  If you want to dig deeper to start uncovering the root cause of your specific condition or frustration, as opposed to simply treating the symptoms, then I encourage you to book a private and consultation with me.

 

Healthy Glowing Skin For All Seasons!

What is "in season" often supplies your body with what it needs the most at that time.

Just like the seasons change so does your skin with the fluctuation in temperature, the amount of sunlight, vitamin D and the availability of fresh and nutritious food. The availability and freshness of different foods are tied to each season so it's a great idea take advantage of what's abundant at your local market as it is likely more affordable, more flavourful and nutritious, and is often what your body requires for the season.  When possible choose organic and take advantage of your local farmers markets.  I like to refer to the Environmental Working Group list of the clean fifteen and dirty dozen when choosing what to buy organic and what is not necessary.  Each season produces a wealth of amazing foods of different colours of the rainbow all necessary for our bodies and skin to thrive.  Did you ever wonder for example that when the warm summer months roll around so do the seasonal foods such as watermelons and cucumbers which provide a cooling effect as they are packed with water which is what our bodies are craving.  

SPRING

Your skin is awakening from a long cold, dry winter of hibernation and lacks the benefits of vitamin D we get from the Sun. It's time for a fresh start to renew and revitalize your skin by focusing on our detoxifying organs such as the liver, lungs, kidneys, colon and yes the skin.   A good rule of thumb is if it's dark green it will help alkalinize the body and help rid toxins.  With the days getting longer, seasonal fruits and vegetables are starting to hit the shelves so what better time to visit to your local farmers market.  Get outside for a nice walk, bike ride or another outdoor activity you enjoy to get your circulation moving and get some of that much needed vitamin D. These are all great ways to welcome spring and be on the path to healthy glowing skin!

Spring

SOME OF MY FAVS!

Asparagus:  Packed with vitamins and minerals and is considered natures detoxifier it is also a diuretic which helps to flush toxins from the body.

Carrots: High in beta-carotene which the body transforms into vitamin A for and helps to heal and repair the skin. The beta-carotene along with its vitamin C content can help reduce fine lines and wrinkles and promote collagen synthesis.

 

Spinach: Vitamin A and C help to repair the skin and boost collagen production which keeps the skin more vibrant and young looking and also is packed with vitamin K and chlorophyll that purify the blood to flush out toxins. 

SUMMER

This season is all about protection and hydration! The long hot sunny days can be harmful to the skin with high temperatures and harmful UVA and UVB rays. Keeping your skin properly protected, nourished and hydrated are the main goals during these hot and hazy months. Even though the Sun provides much needed Vitamin D benefits which is lacking during the colder months don't forget to keep your skin protected to avoid sunburn, sun spots and possibly skin cancer.  The best way to hydrate your skin is from the inside so don't forget your water! I always have a h20 bottle with me no matter where I go. 

SOME OF MY FAVS!

Watermelon: This juicy fruit contains 92% water making it the perfect treat to keep the skin cells hydrated. Watermelon also contains important skin health nutrients including vitamin A & C, magnesium, potassium and lycopene which slow down aging and helps as a natural toner. 

Strawberries:  Their vitamin C and antioxidant  properties help to reduce acne due to their sebum contents, and their ellagic acid protects skin from damaging sun rays. 

Tomatoes: These beauties contain high levels of lycopene which is a powerful antioxidant that is believed to protect the skin from UV rays, and their natural acidity helps to reduce acne by drying clogged pores.

Cucumber: Another great hydrator given their high water content, cucumbers also are high in vitamin C and silica to help strengthen the skin and transport nutrients to the cells. 

My hydration drink of choice!

Cucumber and lemon or watermelon and mint in cool water are great from hydration and it tastes delicious

FALL/AUTUMN

Autumn bring warm days and crisp cool evenings...I love this time of year.  Autumn typically is the time we all get back into our routines, busy lives and rising stress levels. The markets are overflowing with the bountiful autumn harvest and this season.  This time of year is ideal for comforting soups and hearty stews using the local harvest rainbow of foods.  Autumn is all about repairing your skin after a long hot summer and preparing it for the colder days ahead all while managing the stress of the season.

SOME OF MY FAVS!

Squash & Pumpkin:  High in antioxidants that fight free radical damage, rich in beta-carotene to help promote cell turnover and reduced wrinkles while preventing dry skin.  

Apple: While packed with vitamin A and C, apples also contain copper which is important for producing melanin - the brown pigment which protects the skin from the sun's UV rays.

Pomegranate: This is one of those fruits that is often forgotten about but is packed with vitamin C which boosts elasticity, and stimulate collagen production. Due to the high antioxidant value, pomegranate also helps protect against free radical damage which can attack healthy cells. 

My skin health Fall favourite!

I take everything I love about autumn and put it in the blender – apple and pumpkin puree plus turmeric (a great natural anti-inflammatory) and a little pumpkin pie spice. Blend ingredients together with water, ice cubes and add a touch of real Canadian maple syrup for sweetness.

WINTER

Winter, at least here in Canada, can get very cold especially in Ottawa where you learn pretty fast that it's better to embrace it than fight it.  Those days of skating along the Rideau Canal (the longest skating rink in the world) hold some of my fondest memories but with the bitter cold and the wind on my face it's so important to protect it.  This frigid time of year is about protecting, healing and hydrating and the foods you choose should be warming, healing comfort foods packed with nutrients.  

SOME OF MY FAVS!

Kiwi​: These little fruits have more vitamin C than a medium size orange and the antioxidants help to protect, brighten and heal the skin.  

Ginger: This is one of my favourites. Not only is it great for your soothing your stomach.  It is also has anti-inflammatory properties which is important as many skin conditions are caused by inflammation.  

Tangerine: Packed with vitamin C to help your skin make that ever important collagen that gives your skin structure while keeping the immune system strong.  They are also high in fibre to help detoxify the body and support healthy digestion. 

  

Eat The Rainbow!

 

RED

Skintastic nutrients: Lycopene, antioxidants, quercetin, fibre, vitamins A & C

Benefits: Protects skin from damaging free radicals, aids in digestion

Eat them up! Pomegranate, tomato, strawberries, raspberries, cherries, red pepper, red onion, red cabbage, watermelon, cranberries

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GREEN

Skintastic nutrients: Calcium, fibre, chlorophyl, beta carotene, iron

Benefits: Supports digestive tract health, fights free radical damage, promotes collagen production, oxygenates blood and supports detoxification

Eat them up! Kiwi, arugula, avocado, broccoli, spinach, kale, green pepper, cucumber, green apple, grape, mint, celery 

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ORANGE/YELLOW

Skintastic nutrients: Zeaxanthin, flavonoids, potassium, vitamin C, beta carotene

Benefits: Promotes collagen production, fights free radicals, balances Ph levels 

Eat them up! Carrots, grapefruit, lemons, oranges, mangoes, peaches, papayas, sweet potatoes, pumpkins, squash, orange and yellow beets, bananas, pineapples, yellow peppers, star fruit

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BLUE/PURPLE

Skintastic nutrients: Lutein, resveratrol, vitamin C, fibre, flavonoid, antioxidants, quercetin 

Benefits: Fights inflammation, supports eye health, promotes healthy digestive tract, is a powerful antioxidant, keeps skin looking younger

Eat them up! Blueberries, eggplant, cabbage, blackberries, raisins, grapes, plums, currents, elderberries, prunes

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Stay Updated On My Latest Beauty Nutrition Articles

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Supporting your body with the right kinds of nutrients from wholesome foods are critical to healthy & glowing skin. Learn more how to address your skin issues or reduce signs of aging, from the inside out!