Do you want healthier looking skin?

So many of us do – men and women alike.

And one thing we all have in common when it comes to skin…

Is that it’s affected by our diet!

Whether you realize it or not, your diet is KEY to healthy and nourished skin.

In fact, what you eat is essential for your body in so many ways like providing proper nutrition to fuel your cells, giving you energy, keeping your heart healthy, allowing your brain to function at its best…

And enabling your skin to look and feel amazing!

Similar to what we eat for our overall health, we need to ensure it is the best food possible. As always, it is about the ingredients. We need foods with ample nutrition which means full of vitamins and minerals to nourish our body.

What we put into our body doesn’t just affect us on the inside, but it also greatly affects us on the OUTSIDE too – Especially when it comes to our skin.

Foods with a high glycemic index (which contain sugar and refined grains) can wreak havoc on your skin. Plus, they are not ideal for your internal health either… 

So the next time you want a sugary snack, think again.

Instead, reach for something that will benefit your skin and nourish you on the inside too!

Try These Foods For Healthy, Glowing Skin!

Nuts: Walnuts, Cashews & Almonds

Walnuts can increase collagen production because they are high in omega-3 fatty acids. In fact, they are higher in Omega 3’s more than any other nut. Walnut’s rich omega-3 content also helps reduce stress and diminish the risk of heart disease. And, believe it or not, stress can play a huge factor in your skin quality, leading to breakouts from hormonal spikes. So less stress can equal healthier and more clear skin.

Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and are also packed with essential fatty acids, protein, and fiber. Vitamin E also works to keep the blood vessels dilated in order to keep the skin hydrated and can help protect the skin against some skin disorders like acne and eczema. They also contain Linoleic acid, an essential fatty acid that can help prevent dry skin.

Cashews are high in selenium, which acts as an antioxidant with vitamin E. They also contain  zinc, which works to promote immune function for healing and cell growth that can renew and replenish infected or damaged acne areas.

So toss a handful of these yummy nuts into your next salad or enjoy a handful as a nutritious snack!

Carrots

Carrots can protect your skin from the sun’s rays. The beta carotene in carrots works as a skin-friendly nutrient that gets converted to vitamin A within the body. It helps repair skin tissues while also protecting skin from harmful radiation-including sun damage.

It has been found that a carotenoid rich diet can protect your skin from UV damage and improve overall skin appearance.

Craving a midday snack? Have a bowl of raw carrots! And make it more fun by adding some tasty humus!

Kale & Spinach

These 2 leafy greens are nutritional powerhouses for us. 

Spinach contains vitamins A, C, and K, which all work synergistically to help skin enhance its radiance and can help heal the skin from scars and sun damage.

Kale is rich in vitamins C, E, and K, which work together to help the skin look younger and healthier. Vitamin C is an antioxidant that’s great for brightening your skin’s appearance; it can help us with a brighter complexion and can get rid of those pesky fine lines. 

Avocado

Avocados are a great source of biotin, which is part of the B complex vitamins. Biotin is known to help prevent dry skin when applied topically. It can also help prevent brittle hair and nails.

Studies have shown  that avocados contain compounds that may help protect your skin from sun damage and inflammation. Ultraviolet damage to your skin can cause wrinkles, as well as other signs of aging, and skin cancer.

Avocados are one of those great foods that can be used in so many DIY face masks and scrubs  (check out my avocado face mask recipe here). And, of course, it’s a delicious treat on crackers, toast, or simply sliced with salt and pepper.

Cucumber

Cucumbers are widely used topically for their ample skin benefits. They contain flavonoids and antioxidants that can help decrease swelling, redness and irritation. They are loaded with lots of nutrients like water, potassium, sulfate and vitamins A and C that soothe skin conditions like sunburns.



You can add them to your water, enjoy them as a snack, or chop them into a tasty salad. You can even apply them right to your face under your eyes or place them on a sunburn if you spend a little too much time in the sun!

Eggs

Eggs are a great food for us! Egg yolks are rich in fatty acids which can work to moisturize our skin. And the egg whites contain albumin, which is a form of protein that can help tighten pores and work to remove excess oil from the skin. Egg yolks and whites work as a dynamic duo together to tackle DRY and OILY skin.



Eggs are a great food to have in the morning for breakfast. Omelets, scrambled eggs, or even just a hard boiled egg! The sky’s the limit with what you can do with eggs!

Berries: Blueberries, Raspberries and Strawberries OH MY!

Berries taste great and are great at satisfying a sweet tooth. But not only do they taste great, they also work wonders for your skin as they are packed with antioxidants! Antioxidants protect the skin from the damaging effects of the sun.



Blueberries are vascular constrictors, which means they help decrease redness for people with sensitive skin. 

Strawberries contain Vitamin C which helps activate the production of collagen fibers that keep your skin smooth and soft.

Raspberries can also help protect the skin from the sun and any damage caused by the sun.

Berries are super versatile too! You can enjoy them on their own, in a fruit salad, in a smoothie- the possibilities are endless!

Tomatoes

Tomatoes have a plethora of nutrients that are great for our skin! They are loaded with vitamin C and other antioxidants. They contain lycopene, potassium, beta carotene, vitamin A as well as vitamins B1, B3, B5, B6 AND B9.

The potassium content in tomatoes is especially helpful as studies have shown that a decreased level of potassium in the body may contribute to dry skin in those with a type of eczema known as atopic dermatitis.

The vitamin C, E and beta carotene content in tomatoes work to even out skin tone and brighten the skin. The variety of B vitamins also help combat early signs of aging, while the lycopene works to help remove dark spots as well as lighten the skin to make it look brighter and a more even skin tone. 

Tomatoes are one of those great foods that can be used TOPICALLY as well for skin (just like avocado). There are a ton of great beauty regimens out there that involve tomatoes. Like an avocado and tomato face application.

Try making a paste from tomato pulp and mashed avocado. Rub it gently over the face for a few mins and then wash it with a cleanser. This easy application can help you on the path to younger looking skin!

So on your next supermarket or farmers market trip-  be sure to seek out these yummy foods and fuel your skin AND your body! 

Resources

https://pubmed.ncbi.nlm.nih.gov/23053552/

https://pubmed.ncbi.nlm.nih.gov/20978772/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1396401/

https://www.sciencedaily.com/releases/2009/04/090421154318.htm

https://pubmed.ncbi.nlm.nih.gov/22464763/

When I was little, my mom would always make this salad for every potluck and barbeque we attended. And people raved about it! Of course, as a kid, I LOVED it too!

When I got old enough, I started making it on my own…

And now it’s a It’s a MUST-HAVE item at every gathering.

Ultimate Potato Salad

Potato salad is such a fun and versatile salad to make. There are many different options and ingredients to spice things up!

It is gluten free based on the ingredients I use and it can also be made to be vegetarian as well.

Now, it’s time for Mom’s famous potato salad recipe…

Ingredients:

• 1 small bag of baby yukon gold potatoes (they are my favorite, but you can also use white or baby red potatoes).  QUICK TIP: I try to stay away from waxy potatoes like russett as they tend to become a bit more mushy!
• 5 diced hard boiled eggs
• 1 pack of crispy bacon
• 1 stalk of celery 
• 1 onion (scallions, red, or white – whatever you prefer)
• 1 crisp sweet pickle
• 1 tablespoon vinegar
• 2 cups of mayonnaise (you can also use sour cream or even some greek yogurt for a healthier alternative)
• 1 tablespoon fresh dill 
• 1 teaspoon of salt
• 1 teaspoon of pepper

My mom also taught me to make sure the potatoes don’t get too mushy (keep reading).

My mouth is watering so let’s jump right in!

How to Make it:

First things first, boil the eggs the night before, allowing them to sit overnight in the fridge. So once they have sat overnight, dice them up into chunks and just set them aside for now.

Next, prepare the potatoes. Rinse them off and cut them into a size you like best (I like mine larger). I also keep the skin on mine for some added flavor. 

Then, place in a pot of water and bring to a boil. Once they are at a boil, stir in some salt, and adjust the heat so the potatoes are at a low-boil… meaning they’re boiling, just not as vigorously (you want to avoid having the skins peel off completely).  Boil for about 10-12 minutes, until you can easily pierce with a fork. Make sure to keep a close watch, as there is a fine line between a gentle pierce with a fork (still a bit firm) versus complete mush for mashed potatoes.

Once they have boiled, remove them from the pot of water into a colander and run them under cold water for a minute or so to stop the cooking process. Drain them by shaking well to get any water off and then set them aside in a bowl. Then, add vinegar (I prefer apple cider vinegar for flavor). Add as little or as much as you want – and fear not if they smell too strong of vinegar as this will ease up greatly with the other ingredients and the dressing!

Now, start on your dressing. I use a mayo based dressing, but you can also use sour cream or even some plain greek yogurt for a healthier alternative! Combine the mayo (2-3 cups depending on the portion size you are making), dill, salt, pepper, into a large mixing bowl. I use the same bowl for mixing the ingredients in after also.

Once the dressing is all whisked up nicely, you can move on to the remaining ingredients. 

You can buy pre-cooked bacon if you are in a hurry or cook up your own. I like to cook thick-cut bacon on my own, and I cook them so they are nice and crispy. That extra crunch in the salad is a nice touch!

After the bacon has cooked and cooled down, chop it up into pieces (again, as big or small as you would like). I like to make them just a bit bigger than bacon bit size. Of course, you can completely skip the bacon for a meat free option or even add some diced tofu.

Then, dice up the rest of the ingredients: celery, onions and pickles.

Finally, take all of the remaining prepared ingredients (potatoes, eggs, celery, onions, and pickles) and add them to the mixing bowl you have the dressing in. 

Stir well to combine then but be careful as to not mush down the potatoes while you stir. For an extra kick, sprinkle on some paprika or even some cayenne pepper on top!

You will want to chill the salad for about 3-4 hours to let all the flavors set in and really have it settle. 

And that my beautiful friends is my favorite potato salad recipe of all time!

When the weather gets warmer, we turn to a nice refreshing drink to cool us down and quench that thirst.

And since I am a mom-to-be, I have been looking for more non-alcoholic summer drinks that I can enjoy!

And.. let me tell you, this is GREAT ONE!

I make it all the time and it is so delicious! It will be a summer staple for me forever.

Blackberry Vanilla Mint Soda Recipe

Sounds intriguing right?

That’s what I thought, and boy was I right – It’s bubbly, aromatic, and so refreshing! 

And the recipe is super simple. 

Without further ado… 

Ingredients:

• ¼  cup water
• ¼  cup honey (I prefer honey, but you can use whatever sweetener you like best)
• 1 cup fresh blackberries
• 1 tbsp lemon juice
• 5 fresh mint leaves
• 1 tsp vanilla extract
• Seltzer water
• Ice
  

How to Make it:

1. Take a small saucepan and set it over medium heat. Combine the water, honey, mint leaves and your fresh raspberries.
2. Heat for about 5 minutes – until the mixture is bubbling and the honey has dissolved.
3. Stir and cook for about another 5 minutes, until the blackberries have cooked down into the mixture.
4. Take a fine, mesh strainer/colander over a bowl and strain the mixture by pressing down on the pulp to squeeze out the juice.
5. Add the lemon juice and vanilla extract, and let this chill in the refrigerator for an hour in an airtight container.
6. Once it has chilled, fill a glass with some ice, and add 2-3 tbsp of the delicious blackberry syrup and about 1 cup of seltzer.
7. ENJOY!

Note: You can store this syrup in an airtight container in your refrigerator for about 2-3 weeks! 

It’s common knowledge that exercise is key for overall wellness as it keeps your body functioning at its best.

But…

Did you know that exercise is also great for your skin?

We hear time and time again that exercise is vital for physical health… 

Yet, many people are completely unaware that it helps your skin too!

Surprisingly, your skin is your body’s largest organ – so obviously, you want to take care of it.

But what exactly is the connection between exercise and skin health?

We know that excess sweating can be a bit disruptive on our skin… 

But, if you look beyond sweat, exercise itself is actually great for our skin.

Have you ever worked out and felt like your skin is glowing? And no, I don’t mean from sweat… That post workout glow! We have all felt it! We feel GREAT after a workout. And our skin does feel like it is glowing after.

Why?

Because we worked out SKIN too!

Exercise and Skin Health

Exercise can actually give your skin a slight glow and help your skin look healthier. This is due to the increased blood flow that occurs when you work out. When your heart rate increases during exercise, it boosts circulation. Through circulation, oxygen and nutrients spread throughout your body – which of course includes skin cells!

By increasing blood flow, the exercise you are doing actually helps nourish skin cells and keeps them functioning at their best.

We know that blood carries oxygen and nutrients to working cells throughout the body. But, what we may not know is that INCLUDES our skin too! Blood flow also helps carry away waste, including free radicals, from working cells

Regular exercise also stimulates the production of our skin’s natural oils which can help your complexion stay soft and smooth!

Sweat and Skin Health

Back to sweat…

As unappealing as sweat may be, it can actually be GREAT for your skin too!

Here’s why:

• Water hydrates the skin
• Minerals and salt naturally exfoliate the skin
• Urea and uric acid work to combat dry skin and dermatitis

Sweating actually works to expel our skin of bacteria, dirt, oils and other impurities.

It’s important to note that you should clean your face before working out (wash off your makeup). Keeping your face fresh with your pores open will help that ‘glow’ set in.

While sweat can benefit our skin, it is still important to clean up after exercising to reduce the amount of impurities that could be reabsorbed by the skin. So after that good ol’ sweat fest, be sure to hop in the shower and wash your face with a gentle, natural product.

Stress Reduction and Skin Health

Working out and exercising can help reduce stress. And stress can take its toll on our body – including your skin.

Personally, if I start to get very stressed, I break out. Adult acne is real and it is not fun.

When we are stressed, our sympathetic nervous system actually releases stress hormones like cortisol and adrenaline into our body. Cortisol causes increased oil production in our skin glands, which can lead to clogged pores and acne breakouts.

So it makes sense that less stress levels can benefit our skin too!

So the next time you are feeling hesitant to do that workout, remember that you are helping your body inside and out – Fueling it both internally and externally!

Embrace that sweat and do your skin some good!

Resources:

https://fldscc.com/2020/01/23/how-stress-affects-skin/#:~:text=When%20you%20feel%20stressed%2C%20your,clogged%20pores%20and%20acne%20breakouts.

https://www.stack.com/a/effects-of-sweat-on-skin

https://www.webmd.com/skin-problems-and-treatments/acne/features/exercise#:~:text=By%20increasing%20blood%20flow%2C%20exercise,free%20radicals%2C%20from%20working%20cells.

Are you tired of trying to find an all natural face scrub that leaves your skin and face feeling amazing?

I was too!

Until I discovered this amazing do-it-yourself face scrub!

And the best part…

I ALREADY had all the ingredients!

How perfect is that?

You might have them too!

They are pretty common ingredients…

Honey & Apple Face Scrub Recipe

• 1 peeled and pitted apple (apple can be anything of your choice – I like to use red delicious personally)
• ½  teaspoon of jojoba oil
• ½  teaspoon of raw-warmed honey

And that’s it! 

If you don’t have these, you can find them at your local health store or even your local farmer’s market. I am all about supporting local farmer’s and I always stock up when I am there! Supporting small business owners PLUS getting all natural foods is a win-win! And, I must say… Local honey is so much better than store bought.

Okay, so let’s move on to making this scrub!

And don’t worry, it is actually SUPER easy.

But before we jump into making the ingredients…

I want to tell you WHY this scrub is so fabulous!

And of course, the secret always lies in the ingredients.

Honey 

Honey is one of nature’s best skin remedies and has been used for years for skin health! This is due to its antibacterial and antiseptic abilities. So, it can benefit oily and acne prone skin.

Honey is also a natural humectant, which means that it works to seal your skin with a protective barrier to keep it from losing moisture. It will keep the skin moist but not too oily!

Apples

Then we have apples! Apple’s antioxidant properties can prevent cell and tissue damage. Studies have shown that apples contain abundant amounts of elastin and collagen that help keep the skin young. The antioxidants in apples work to accelerate skin cell rejuvenation and help maintain healthy and glowing skin.

Apples are also rich in vitamins A, B complex and C which promote healthy skin by helping get rid of pathogens and excess oil.

Jojoba Oil

And last but not least, jojoba oil. If you have never used jojoba oil, you are missing out!

Jojoba oil contains high levels of vitamin E. And, vitamin E works with your skin as an antioxidant. 

Jojoba oil can help your skin fight oxidative stress caused by everyday exposure to pollutants and other toxins.

And if you are worried about having sensitive skin, worry not! Unlike other botanical essential oils, jojoba oil is typically non irritating for skin. 

It also has anti-inflammatory and healing properties, which when used topically, may help relieve dry, flaking and itchy skin.

How to Make the Facial Scrub 

So now you know HOW this scrub will benefit you and your skin…

Let’s dive into making it!

• First, puree the apple in a food processor until it’s smooth but not runny.
• Then, warm the honey so it’s easier to mix.
• Mix all ingredients in a bowl.
• Apply the scrub in circular motions to your face for 30 to 60 seconds (if you have remaining mixture, put it into a container and store in the fridge for up to 3 days)
• Allow the scrub to sit on your skin for 5 minutes 
• Rinse off thoroughly with lukewarm water.
• Apply your favorite moisturizer 

And, voila! Your skin looks and feels fabulous.

How could you not love how easy that was and only 3 ingredients!

Try it out, you won’t regret it!

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257702/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

https://www.healthline.com/health/honey-for-face#:~:text=Honey%20is%20one%20of%20nature’s,the%20skin%20without%20replacing%20it.

You are what you eat.

That is a very true saying.

And think about it…

If you eat healthy foods, you will feel vibrant and healthy.

And if you eat unhealthy junk foods, you will feel run-down and unhealthy.

So, it’s a no-brainer…

We know we need to eat healthy foods to FEEL healthy on the INSIDE.

But what about on the OUTSIDE?

Did you know that what you eat affects not just your body internally… 

But it also impacts the way you look externally?

There are hundreds of studies on this specific to all areas of your physical appearance.

But, for today, I am going to focus on one aspect…

Your Hair.

There are several foods that are beneficial for your hair quality that also provide nutrition. 

Your hair is such an integral part of your everyday appearance, so we want to take care of it just like anything else on or in our body – Whether it be promoting hair growth, softer hair, less split ends,  or even fuller hair. 

Having a healthy balanced diet is crucial for overall hair health.

I have always had a love-hate relationship with my hair… I tried so many products to help tame my frizz, split ends, and just make it “look” healthier.

Until I realized… 

What if I ate foods that have nutritional value to support my hair health?

Once I put that theory to the test, my hair started feeling so much healthier.

Now as some of you know, I struggled with hair loss issues (which you can read about here)…

Through the creation of Complete Collagen+…

I was able to give an extra boost to feed my hair what it craves.

So between that and these everyday foods I have listed below, I finally have the hair I have ALWAYS wanted!

Without further ado, let me tell you of some foods that you too can eat to support healthy hair! 

5 Best Foods For Healthy Hair

Fish & Other Omega 3 Rich Foods

Salmon, trout, sardines and mackerel are all JAM PACKED with healthy Omega-3 fatty acids that our body needs and loves – Both internally and externally! Our body cannot create these fats themselves, so we have to rely on getting them through our diet.

Aside from fish, omega-3s can also be found in other sources such as avocado, pumpkin seeds and walnuts.

Omega-3s can help protect you from disease, but your body also needs them to grow hair and keep it shiny and full. 

Omega-3s are found in the cells that line our scalp and also provide the oils that keep our scalps and hair hydrated. 

Vitamin C Enriched Fruits

Vitamin C is something we need for so many reasons for our body to function as it’s best, but it is also something important for our hair too. Vitamin C helps with the production of collagen in our body which in turn helps strengthen our capillaries that supply the hair shafts.

Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals. In addition, Vitamin C helps your body absorb iron, a mineral necessary for hair growth.

Some great fruit sources of Vitamin C include:

• Blueberries
• Citrus fruits such as oranges
• Mango
• Kiwi
• Strawberries
• Guava
  

Spinach & Other Dark Green Leafy Veggies

Spinach, kale and other dark green leafy vegetables come with so many amazing nutritional values. They have a plethora of vitamin A, iron, beta-carotene, folate AND vitamin C – All which work together synergistically to help maintain a healthy scalp and help keep our hair moisturized to prevent breakage.

Spinach also contains Vitamin E, which is widely known to assist with hair health. Vitamin E is known to help support a healthy scalp and hair due to its antioxidant effects. The vitamin’s antioxidant properties help reduce the amount of oxidative stress and free radicals that cause hair follicle cells in our scalp to break down. 

Eggs

Eggs are delicious and are so versatile! There are so many ways to eat them… Whether it be deviled eggs, over easy eggs, an omelet, or even just some good old scrambled eggs. Not to mention, the benefits of eggs are endless!

Eggs are rich in a specific B Vitamin called Biotin which is essential for helping your hair grow. In fact, a vitamin deficiency of biotin can actually result in hair loss! 

Eggs also contain Vitamin E and A, which are great for hair growth as well as overall healthy hair.

Another great source of Biotin is Avocado. So, maybe try some avocado slices with your eggs!

So we know EATING eggs is beneficial for hair…

But, as an added bonus… 

Did you know that APPLYING egg yolk to your hair can also do wonders?

Egg yolk is widely known to actually help your hair grow faster by applying the yolk right to your scalp! By doing so, you are infusing the root of your hair with the vitamins in the yolk. Which means that new hair can grow out stronger, be less prone to breakage, and can even prevent shedding. When your hair doesn’t shed or fall out as much, it is becoming fuller!

Sweet Potatoes

Sweet potatoes are a delicious and seriously underrated food. They taste great baked with just a bit of olive oil, salt, and pepper – and they also come with a ton of nutritional value! They are a rich source of vitamins A, C and E as well as iron, copper, potassium, magnesium and the powerful antioxidant – beta-carotene.

Beta-carotene is known to assist in cell growth, can prevent hair thinning, and can even reduce dullness in hair by bringing back that shine.

Beta-carotene can also be found in other orange veggies like carrots and pumpkin.

Our body naturally turns beta-carotene into vitamin A, which helps protect against dull and dried out hair. It also promotes the glands in our scalp to make a fluid called “sebum,” which keeps our hair from drying out. 

There you have it!

5 DELICIOUS foods that can bring back life to your hair! 

So next time you hit the farmer’s market or supermarket, be sure to grab some of these foods and give your hair some nutrition too!

Resources

https://www.naturallycurly.com/curlreading/ingredients/the-best-vitamin-for-hair-growth

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

https://www.healthline.com/health/biotin-hair-growth#research