You know that look. Dewy, plump, glowing skin that defies age and gravity. You may think it’s something only bestowed on celebrities. I’m here to tell you that you can have gorgeous, glowing skin too!
I believe getting a healthy glow is an inside job. Yes, skincare is important but if the body isn’t healthy on the inside then it doesn’t matter what you put on it on the outside. The skin is the body’s largest organ and so much of good or bad health is reflected on its canvas. Eating a diet high in processed food, sugary snacks and carbs? Your skin will show the systemic stress. While I think it’s good for your health and your looks to limit (if not eliminate) industrialized processed food, sugar-heavy foods, and simple carbohydrates. It’s also important to look for nutrient dense foods to add in each week. Glowing skin is about what you’re doing every day, consistently over time. The gains add up and the results are an undeniable healthy glow.
So, what can you do to get healthy glowing skin?
It starts with having healthy diet, routines and self-care rituals which include a clean diet, regular exercise, good quality sleep, healthy relationships, stress management strategies, and knowing what foods to eat to get your glow on!
There are a lot of trends and fads in the area of healthy foods. While some may be warranted (Turmeric) others may just be hype. I prefer to keep it simple and get back to the simple basics that nearly all of us can agree upon.
Berries, particularly blueberries, are loaded with fiber, vitamin A and vitamin C. These antioxidants help the body clear toxins that may be clouding your skin with brown spots, acne or fine lines. Aim to consume a ½ cup serving of berries each day. Add to morning oats, a smoothie, or salad. A handful makes a great snack as well.
Consuming dark chocolate that has at least 70% cocoa content will help to keep skin hydrated and it will help protect it from sun damage. Dark chocolate is loaded with flavonoids which are a diverse group of phytonutrients that are anti-inflammatory and help the body ward off everyday toxins. Consider having a square or 2 at the end of a meal. It provides the perfect amount of sweetness while promoting a glowing complexion!
Fresh, wild caught salmon is an excellent source of omega-3 fatty acids which nourish the skin by reducing the body’s production of inflammatory byproducts. Omega-3 fatty acids boost collagen production which keep the foundation of skin strong, and wrinkle free. Consuming 1-2 3-ounce servings a week will help promote radiant skin.
Leafy greens are rich in lutein, vitamin B, vitamin C, vitamin E, potassium, iron, magnesium, calcium and omerga-3 fatty acids. Leafy greens are packed with skin loving nutrients. Consider adding 2 servings a day by adding to smoothies, soups, salads. Leafy greens, particularly spinach, are very versatile and can be added to most dishes.
Flavonoids, folate, antioxidants, beta-carotene, selenium, vitamin C, vitamin A, potassium, and amino acids are just some of the powerful nutrients in broccoli. These nutrients promote a beautiful glow by eliminating toxins and promoting the production of collagen. The fiber in broccoli helps to keep you regular and feel full longer which helps to curb cravings for processed food, the ultimate glow-zappers.
Just a small handful of walnuts each day will do wonders for your skin. Walnuts are loaded with healthy omega-3 fatty acids, vitamin E, melatonin, and polyphenols. Also, walnuts are good for gut health (which promotes healthy skin) and decreases inflammation in the body. Aim to have a serving of walnuts each day. They are delicious toasted on a low set oven at 250 degrees for 5-10 minutes and tossed with a salad.
Olive oil is a beauty food. It is packed with antioxidants that help to fight free radical damage and protect your skin against wrinkle inducing UV rays. The healthy monosaturated fats in olive oil also improve the skin’s elasticity. Aim to eat 2 TBS a day to give your skin a glow from the inside out.
These orange beauties are loaded with vitamin A which is a critical nutrient for healthy, glowing skin. Vitamin A is not safe in high amounts so it’s best to get it from organic food sources. If you struggle with bouts of acne, adding 3 servings a week of sweet potatoes. will help to clear up breakouts as studies show consumption of vitamin A can help reduce oil production. Consider roasting a couple sweet potatoes on Sunday night and have them at the ready for a quick re-heatable snack, or side for dinner throughout the week. Carrots are another great option if sweet potatoes aren’t your thing.
These green gems are loaded with healthy fats that promote hydration and a healthy skin barrier. Avocados are also loaded with vitamin E which is an important antioxidant that fights free radicals that cause pre-mature aging over time. Vitamin E also helps to reduce systemic inflammation levels which benefits the look and feel of your skin. Buy 4 avocados at the beginning of the week and plan to consume them throughout the week. A favorite lunch of mine is to toast 2 slices of sour dough bread, top each slice with ½ an avocado, arugula, a drizzle of organic olive oil and fresh black pepper. It’s delicious and you’re getting 3 beauty foods at one meal (4 if you add a square of dark chocolate for dessert!).
This root is very trendy now, with good reason. Turmeric contains curcumin which is an antioxidant that fights the free radicals that are dulling your skin. It is also anti-inflammatory. Consider buying organic Turmeric so you know the quality is good. It can be added to smoothies, sprinkled on salads, soups and most other dishes. Aim to eat 1 tsp a day for a skin-glowing boost.
Consider adding these 10 superfoods into your diet each week and see how you look and feel as a result! A side bonus: as you begin to feel better and look better you will want to make further changes to your diet. What looks good on the outside (healthy, radiant skin) feels good on the inside. Eating nutrient-dense, organic healthy foods each day usually results in a crowding out effect where you start to lose the cravings for the processed food that is nutritionally hollow. So, go ahead, get your glow on!
As an integrative health coach, I help busy women like you move beyond limiting beliefs, self-sabotaging behaviors and bad habits to create a healthy, balanced, aligned life that allows you to show up each day feeling your best!
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