YOU ARE WHAT YOU

absorb...

NOT WHAT YOU

eat.

Sadly, we live in a growing world of convenience and misinformation including improper labelling.  Rare now are the days when there is a home-cooked meal on the table made completely from scratch with fresh and wholesome (and safe) ingredients you can pronounce.  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 and 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 and immunity issues and experiencing more food allergies than ever before! Many are also suffering from nutrient-deficiencies, lack of energy and often skin issues such as acne, eczema and rosacea.  Fuelling your body and cells with wholesome, natural and good quality food is the foundation for healthy and glowing skin and the whole body.
Eating healthy 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!!!

GREEN TEA  | AVOCADO | TOMATO | POMEGRANATE | TUMERIC | COCONUT OIL | BONE BROTH | SALMON | OATS | APPLE CIDER VINEGAR | RAW HONEY | LEMON |
DARK CHOCOLATE | VITAMIN C | ANTIOXIDANTS | BETA CAROTENE | WATER | CUCUMBER | VITAMIN D | ZINC | COPPER | SELENIUM | SULPHUR | MAGNESIUM

 

HEALTHY GLOWING SKIN FOR 

all seasons!

Just like the seasons change so does your skin with the fluctuation in temperature, the amount of sunlight and 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.  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 summer rolls around so 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.  Most often what is in season supplies your body with what it needs the most.

Spring

Your skin is awakening from a long cold, dry winter of hibernation and lacks the benefits of vitamin D from the Sun. It's time for a fresh start to renew and revitalize your skin by focusing on supporting your detoxifying organs which include the liver, 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 markets so what better time to pay a 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 vitamin D. These are all great ways to welcome spring and be on the path to healthy glowing skin!

Some of my springtime 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.

Pomegranate: This is one of those fruits that is often forgotten about but is packed with vitamin C which boosts elasticity, and stimulates collagen production which is known to help reduce fine lines and wrinkles.  Due to it's high antioxidant value, pomegranate also helps protect against free radical damage which can attack healthy cells.  

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

 

Dandelion or milk thistle tea, warm water with lemon.

Summer

This season is all about protection and hydration! The long hot sunny days can be harmful to your skin with high temperatures and harmful UV-A and UV-B 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 are lacking during the colder months, keeping your skin protected is important to avoid sunburn, sun spots and possibly skin cancer.  It's important to always protect your skin but most often the type of sunscreen used can cause more damage than good so choose a broad spectrum sunscreen that is cream and mineral based containing zinc oxide, and don't forget your water! I always have a h20 bottle with me no matter where I go and I add in some tasty and hydrating boosts such as lemon, cucumber and mint. 

Some of my summer favs!

Watermelon: Great for keeping skin cells hydrated and moisturized as it's 98% water, 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 help to reduce acne by drying clogged pores.

Cucumber: Another great hydrator given their high water content, cucumbers also are high in vitamin C and caffeic acid which can reduce swelling and inflammation and help with water retention.

My hydration drink of choice!

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

Autumn

Warm yet shorter days and crisp and cooler evenings...I love this time of year.  Autumn typically is the time we all get back into our routines be they back to school, back to work and back to busy lives and rising stress levels. The markets are overflowing with the bountiful autumn harvest and this season is 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. This time of year is ideal for comforting soups and hearty stews using the local harvest rainbow of foods.

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

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 

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

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

 

EAT THE 

rainbow!

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 autumn go-to's!

Squash:  High in antioxidants which fights damaging free radicals, rich in beta-carotene for reduced wrinkles, effective at flushing harmful chemicals which can cause skin rashes and irritations, and its natural enzymes help to curb overall stress. 

Carrots: High in beta-carotene which the body transforms into vitamin A for a natural healthy glow, and the beta-caortene along with its vitamin C content can help reduce fine lines and wrinkles, and the retinoids produced by  vitamin A can help with those with oily skin issues.

Pumpkin:  This icon of autumn in North America is packed with fruit enzymes and alpha hydroxy acids which rejuvenate cell production to smooth and brighten the skin, and its vitamin A and C contents are powerful antioxidants supplying much needed protection from the Sun even though it may be less strong than during the summer.

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.

My skin health Fall favourite!

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

Some of my cold weather essentials!

Omega-3 rich fish: Omega-3s help reduce inflammation in skin cells, and are high in vitamin A and D known to reduce the skins of skin aging. The rich "good" oil  help to nourish the skin and can reduce age spots. Tuna, shellfish and salmon are my picks!

Grapefruit: Add this often forgotten fruit to your morning routine as it's not only packed with water but also vitamin C which wards off the signs of dry skin and wrinkles associated with aging. A great breakfast alternative!

Berries: Abundant during the warmer months, why not freeze them so you can also enjoy their skin health benefits in the colder months? Berries offer tremendous benefits when your skin is often dehydrated and not getting enough nutrients and are so versatile to use whether as toppings, in a smoothie or simply on their own. 

My skin health drink favourite!

Turmeric latte - Start with unsweetened almond milk add in approximately a teaspoon of turmeric, some freshly grated ginger, and some pure maple syrup to add some sweetness.  

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!

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JESSICA LUFT

REGISTERED HOLISTIC NUTRITIONIST
ESTHETICIAN

CERTIFIED IN BEAUTY NUTRITION

I  am not a licensed medical professional and do not diagnose, treat, or prescribe for any illness or health issue. The information and/or advice provided should not be construed as medical advice. If you choose to use any of the natural remedies or advice discussed here, you will be taking responsibility for your own health and wellness.

Copyright 2019 GlowingSkinBeginsWithin.com.  All rights reserved.

Site designed by David LeBlanc Web/Social Media for the Health, Wellness & Beauty Industries

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