Social Eating
A strong desire to please others may make you over eat. For anyone who is characteristically a people pleaser, eating with others can be a challenge, according to Julie Exline, a Psychologist at Case Western Reserve University in Cleveland, and her colleagues. Men and women who had high scores on tests for concern with pleasing others and maintaining harmony reported a greater likelihood of “giving into social pressure” to over eat or have foods they’d intended to avoid. People pleasers may fear that a display of self-control on their part will be seen as one-upmanship, the researchers say. It helps to be candid about eating preferences - saying, for example, “that looks great but I’m trying to watch my carbs” - while still be friendly and supportive of others choices, Exline says.
Fish oil supplementation was associated with improvement of inflammatory acne, especially in patients with moderate to severe acne, according to study results. READ MORE
(Source: healio.com)
Good skin is a reflection of a good digestive system. People with skin disorders such as acne, rosacea, and psoriasis often suffer from constipation, imbalanced “good” vs. “bad” bacteria, leaky gut, and other digestive conditions. The two most common sluggish digestion culprits are:
Culprit #1: Not Enough Water
Water bathes cells and eliminates waste products, preventing constipation.
Culprit #2: Not Enough Fiber
Most people lack fiber in their diets - the average person eats only 12 g of fiber a day. In 2002, the National Academy of Sciences Food and Nutrition Board established recommended fiber intakes. For men aged 19-50 years, 38 g fiber is recommended, and for men over 50, 31 g fiber is recommended. For women aged 19 to 50 years, 25 g fiber is recommended, and for women over 50, 21 g fiber is recommended.
Some suggestions:
Add Whole Grains - Choose whole grain products over refined. Have brown rice instead of white or make your own 50:50 combination.
An Apple a Day - Have an apple, skin on, as a snack.
Eat Cauliflower
Snack on nuts, seeds, and dried fruit, such as dates, figs, and prunes.
Eat Beans and Legumes
Ground Flaxseeds - For any easy fiber boost, sprinkle ground flaxseeds (available at health food stores) on rice, salads, oatmeal, or any other meal. Store flaxseeds in the fridge.
(Source: pa-pa-yaa)
Sometimes one breakfast isn’t enough. On-the-go Americans increasingly are consuming their morning calories over several hours instead of sitting down to devour a plate of pancakes, bacon and eggs in one sitting. The case of the morning munchies is being fueled by the belief that it’s healthier to eat several smaller meals instead of three squares a day. MORE
(via The Associated Press via USA Today)
What’s the recipe for great skin? Research suggests that lycopene (found in sweet potatoes, carrots, cantaloupe, and leafy greens) and beta carotene (tomatoes and watermelon) may help by scavenging for free radicals that contribute to skin aging. Want smoother skin? Eating more vitamin-C-rich foods — oranges, tomatoes, strawberries, broccoli — may be the secret weapon you need. Add these seven recipes to your diet to help your skin reach its healthiest state.
#1 - Orange and Avocado Salad
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This colorful salad would be a welcome addition to a Mexican-inspired meal.
Skin Helpers: Beta carotene and vitamin C
Recipe: Orange and Avocado Salad
#2 - Simple Sautéed Spinach
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Sautéed spinach (or any greens) with garlic and a squeeze of lemon (or vinegar) is a simple formula that lets the vegetable shine and will never go out of favor.
Skin Helper: Beta carotene
Recipe: Simple Sautéed Spinach
#3 - Hot and Sour Carrots
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The hot-and-sour sauce on these quick sautéed carrots is not for the timid palate. The carrots have an abundance of bold, spicy flavor. Try them with steamed white fish and brown rice.
Skin Helper: Beta carotene
Recipe: Hot and Sour Carrots
#4 - Sweet Potato and Red Pepper Pasta
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Here’s a way to use the “power vegetables” sweet potato and red bell pepper in a satisfying vegetarian pasta dish full of fresh herbs and creamy goat cheese. Any fresh herbs you have on hand, like basil, oregano, sorrel, or chives, can be substituted for the tarragon. Serve with a garden salad.
Skin Helpers: Beta carotene, vitamin C, lycopene
Recipe: Sweet Potato and Red Pepper Pasta
#5 - Greek Orzo Stuffed Peppers
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We steam brightly colored bell peppers in the microwave to save time and then stuff them with orzo, spinach, and feta. This basic recipe will work with almost any filling — try substituting different types of cheese, herbs, or beans. Serve with whole-wheat pita bread and cucumber salad.
Skin Helpers: Beta carotene, vitamin C, lycopene
Recipe: Greek Orzo Stuffed Peppers
Cinnamon Oranges
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This simple dessert works any time of the year, but its flavors will be the best and brightest in the winter when oranges are at their peak.
Skin Helper: Vitamin C
Recipe: Cinnamon Oranges
Spelt is an ancient whole grain native to southern Europe. It’s packed with fiber and naturally higher in protein than wheat. For a more intense flavor, use a mild smoked paprika instead of a sweet one. Topping off the soup with parsley adds an earthy tone and aids in digestion.Great Recipes for Healthy Skin
Chickpea, Tomato, and Spelt Soup
Read more at Wholeliving.com: Power Foods
Although some commercial granolas are healthy, many are full of refined sugar and trans fats, making for less-than-nutritious eating. But it’s easy to make your own healthy version with whole-grain oats, natural sweeteners, and ingredients such as dried cherries and papayas.Great Recipes for Healthy Skin
Basic Healthy Granola
Read more at Wholeliving.com: Power Foods
“This is awesome! Let’s be honest, sometimes we need something more than just our plain cup of coffee, and Starbucks’ fancy names and good smells make everything seem so appetizing.” - yummyandhealthy
“The weathers getting colder, i’m gonna need my starbucks!” - skinnyblair
The skin-friendly mineral zinc — found in poultry, oysters, and lean meat — tames the oil production that often results in acne.Great Recipes for Healthy Skin
Roasted Chicken with Chestnuts
Read more at Wholeliving.com: Power Foods
Green tomatoes are simply unripe red tomatoes — hence their lower sugar content and slightly sour taste. Charring makes them softer and easier to peel.Great Recipes for Healthy Skin
Ginger Shrimp with Charred Tomato Relish
Read more at Wholeliving.com: Power Foods
Boston-based chef Jody Adams’s hearty autumn greens include beta carotene and vitamin C-packed Swiss chard, Tuscan kale, and mustard greens, but any combination of autumn greens will work just as well.Great Recipes for Healthy Skin
Hearty Garlic Greens
Read more at Wholeliving.com: Power Foods
Scientists believe the selenium mineral plays a role in skin-cancer prevention. Taken in a supplement form or cream, it protects the skin from sun damage. Dietary sources include whole-grain cereals, seafood, garlic, and eggs.Great Recipes for Healthy Skin
Mexican Potato Omlette
Read more at Wholeliving.com: Power Foods
Juicy, ripe peaches star in this easy-to-make dessert, but you can also substitute other stone fruits like nectarines or plums — or even combine several. To make mealtime preparation easier, consider preparing this crisp in advance and then keeping it at room temperature for a few hours. Just before serving, reheat it in a warm oven.Great Recipes for Healthy Skin
Peach Crisp
Read more at Wholeliving.com: Power Foods
Miso is a super-healthy fermented soy product. Use dark miso for heartier winter fare and light miso for summer soups, dips, and sauces.Great Recipes for Healthy Skin
Steamed Broccoli with Miso-Sesame Sauce
Read more at Wholeliving.com: Power Foods
Feel free to tinker with this mildly spicy salsa. Substitute cilantro or fresh basil for the parsley, or any color sweet bell pepper for the red.Great Recipes for Healthy Skin
Snapper with Bell Pepper Salsa
Read more at Wholeliving.com: Power Foods
