7 Dietary Ways to Remove Toxins for Healthy Skin

Have you applied all sorts of expensive creams or cleansers and wondered why your skin continued to look unhealthy?  That is because healthy skin comes from the inside out.  You might not often think of it this way, but remember, your skin is an organ, and like all organs, it benefits from a healthy, toxin-free diet.

Here are some dietary steps you can take to have healthy, beautiful skin:

1. Stay hydrated

 (Photo credit: Wikipedia)

* You have probably heard about the importance of drinking water to stay healthy and cleanse the system, and that includes your skin.  Make sure you are drinking plenty of water, at least six 8oz. glasses a day.  In fact, all fluids you drink count towards your daily hydration needs, but limit caffeinated beverages as they have diuretic and dehydrating effects. 

* Add a squeeze of lemon juice to cleanse your liver.  In traditional Chinese medicine, poor skin indicates an unhealthy liver - which makes sense, as these are our two main organs of detoxification.

2. Bring on the fats

* For your skin to remain plump and supple, applying moisturizers can help, but taking healthy fats into your system will also have a deeper, healthier effect on your skin. 

* Flax, olive, and fish oils, as well as clean animal fats such as organic butter from grass-fed cows, and expeller-pressed organic coconut oil, should be incorporated into the diet. Eat fatty, cold-water fish such as salmon at least once a week, but make sure it is from a reputable source so that you are not adding to your body's toxic overload by eating fish that have lived in toxic waters. Only eat wild-caught fish - never farmed.

3. Fresh fruits and vegetables

* In addition to hydrating the body, fresh veggies and fruits provide vital skin-healthy nutrients and antioxidants, such as vitamins A, C and E and toxin-absorbing fiber.  Lightly steamed or raw are the ideal ways to consume these foods, in order to preserve their vitamin and antioxidant powers. 

4. Nuts and seeds

* These little gems include important blood-building nutrients like iron, and healthy circulation and blood are key to good skin health.

* Nuts and seeds also contain healthy fats which, as noted above, keep the skin smooth and glowing.

(Photo credit: Wikipedia)

5. Go organic

* If you have not already, switch to organic foods.  Your body needs to be as free from toxins as possible for your skin to be healthy, and organic food is not contaminated with synthetic herbicides, pesticides, or fertilizers.

* These harmful substances can also cause hormonal imbalances, which are strongly implicated in acne and other skin problems.  This goes for produce, as well as meats and dairy products. Speaking of dairy products...  

6. Limit dairy products

* Except for plain yogurt, you should sharply limit your dairy intake if you want healthier skin.  Most modern dairy products are likely to contain hormones or antibiotics or other toxins. Only eat dairy from organically raised, grass-fed animals.

7. Limit junk and fast foods

These "foods" are full of artificial flavors, colors, preservatives, and unhealthy fats.  Cleanse your skin from the inside by eating whole, fresh natural foods instead. They taste better and are more satisfying too!

There you have it - 7 ways to get healthy, glowing skin - naturally!  And your whole body will be healthier as well.

Superfoods for Heart Health

Heart disease is number one killer among both men and women in the United States. And although we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on. The key is stepping up fiber and choosing healthy fats. Eating healthy fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. Whole, natural fats such as coconut oil are also great at reducing inflammation, and provide a quick and healthy source of energy. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.

Heart-healthy walnuts. (Photo credit: Wikipedia)

Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. (Small fish like sardines also have fewer pollutants and heavy metal content.)  Another great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.

Kidney beans are a very affordable source of high fiber, and are high in protein for sustained energy without fat. Add them to salads, soups, and chili whenever you can, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible. Beans are easy to cook - just soak overnight in cold water with a pinch of baking soda, then drain, rinse, cover with water, and cook for about an hour. Drain and keep in the refrigerator until needed (they will keep in the refrigerator in a covered container for up to a week).

Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.

Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy and stave off hunger. Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy option as it’s usually loaded with sugar.

7 Ways to Make Your Favorite Comfort Foods Healthier

It's fall, moving towards winter, and the time for warm, yummy bowls of comfort food! The problem is,  comfort foods tend to be high in calories, and we tend to eat more of them, and exercise less, during the colder months. So what's a health-conscious comfort-food craver to do?

Instead of chowing down on needless sugar and fat calories, why not try one of these healthy comfort food alternatives instead?  Making small adjustments to your already satisfying foods will help you cut the calories without cutting the taste.

Home made macaroni and cheese, with some dried herbs and ground pepper. (Photo credit: Wikipedia)

* Pasta is a great way to make you feel full and satisfied, but it’s also a great way to pack on the pounds.  In your favorite pasta dish, try substituting whole grain or sprouted grain pasta. Sprouted grains are not only easier on the digestion, but they also contain healthful enzymes and additional nutrients which are more available to the body.  For an extra dose of health food, be sure to add fresh or frozen vegetables. 

* Macaroni and cheese is one of the all-time top comfort foods, but it’s also pretty fatty.  Next time try making it with regular whole milk, but substituting some lower-fat cheese.  It will still have the creamy goodness you love, without quite as much of the fat. (And as mentioned above, use whole-grain pasta.)

* Almost everyone out there loves chocolate when they’re stressed or sad, but you can still indulge without expanding your waistline.  Instead of using milk chocolate in your recipes, try using dark chocolate, or cocoa powder when cooking.  They have all the good taste of chocolate, but they’re chock full of antioxidants and other healthy things.  Just remember, milk cuts down on the healthy benefits of dark chocolate, so use it sparingly in these recipes.

* Love hamburgers, meat loaf, or anything else with ground beef?  Try substituting all or some of the ground beef in your recipes with ground turkey - or even better - venison if you can get it.  It has a similar taste, but is much much leaner, and isn't full of the hormones and chemicals of traditionally raised beef. Even using a half and half mix can cut down on fat and calories in your meal. And if you must have beef, be sure it's organic and grass-fed!  Grass-fed beef is not only lower in fat, but it is much higher in Omega-3 fatty acids, and healthier for you overall.

Chicken soup is a common classic comfort food across many cultures. (Photo credit: Wikipedia)

* Soup is great food for a cold day.  But instead of using canned soup, next time make your own.  Canned soups have tons of salt and preservatives.  Simply by making the soup yourself instead of relying on cans makes the dish a whole lot healthier.  Plus, you can make it just how your family likes it, and add all kinds of tasty and healthy ingredients!

* When I’m settling down and ready to eat a satisfying dinner, I LOVE mashed potatoes.  To me there’s nothing better...except for maybe healthier mashed potatoes.  By adding buttermilk instead of cream, you can keep the rich creamy taste with a lot less fat. Try my favorite - garlic mashed potatoes - or other herbs and seasonings which add flavor without fat. And if you have organically grown potatoes, you can try leaving some of the skins on - this provides visual interest, and retains more of the vitamins and nutrients of the potato.

* There is one way sure-fire way to help turn any food into a comfort food and that’s spices.  When you cut back on fat and calories, some food may a tendency to get bland, so when making a new healthy recipe, pump up the spice. Turmeric and cinnamon are two super-powered spices when it comes to health, but many other herbs and spices are really good for you too. Try experimenting with different spices and quantities until you get it just right.

However, keep in mind that the healthiest foods are whole foods - the way God made them - which are naturally packed full of flavor anyway. The bland stuff tends to be processed and have  much of the nutrients and flavor removed, which is why we add fat and sugar to make it palatable! (See my previous posts on this Why We Need A New Definition of Healthy, and Why Real Food Tastes Good.) So if you're eating lots of fresh, healthy, whole and natural foods, in most cases you may not need to spice them up that much after all.

For more healthy eating ideas and tips, plus lots of great from-scratch recipes you can easily make at home, visit our Cooking From Scratch blog!

Eliminate Acne With the Proper Diet

Most people with acne attempt to treat their irritated skin with external face washes, soaps, lotions and treatments. However, the best way to treat acne is by changing your diet and getting rid of acne-causing ingredients such as fried foods.

A healthful diet rich in natural whole foods like vegetables, fruits, whole grains and beans is the first recommendation for treating acne (organic if possible, to avoid introducing more toxins into your body for the skin to eliminate). Foods containing trans-fatty acids, such as milk, milk products, margarine, shortening and other synthetically hydrogenated vegetable oils, as well as fried foods, should be avoided.

Image via WikipediaIt seems the prevalence of acne in the United States is closely tied to the typical American diet. Americans tend to eat fried foods in large quantities, usually cooked in the most harmful of fats and oils. Not all fats are bad, but the fats that typical Americans eat make them more prone to develop acne and skin problems, such as what’s in processed and fried foods like potato chips, french fries, and convenience foods (and don't forget sugary sodas and other drinks - sugar can be a major trigger of acne and related skin problems).

Acne cannot really be cured using creams and soaps because the root of the condition lies beneath the skin. Pimples and blemishes are caused by bacteria and other irritants embedded underneath the skin's oil glands and hair follicles, which are generally caused as a result of improper hygiene and poor diet – such as too much processed, fatty, fried and sugary foods.

Image via WikipediaA skin-healthy diet emphasizes raw and lightly cooked vegetables, especially green leafy vegetables that contain valuable trace minerals and are rich in fiber. Fresh green vegetables are essential. Also include in your diet lean protein sources and complex carbohydrates, such as rice, whole-grain bread, and potatoes. These fiber-rich foods help ensure a clean gastrointestinal tract, which is especially important in the management of acne.

Eat three healthy meals daily to provide important nutrients and to decrease your appetite for sugary or greasy fried foods. Foods rich in vitamin A, like apricots, watermelon, and broccoli, as well as foods like lean beef, nuts, beans and whole grains that are rich in zinc can also be helpful in reducing acne breakouts. It’s also imperative to drink lots of water to help flush the toxins out that contribute to breakouts.

Healthy Diet Essentials For A Healthy Body

According to the United States Department of Agriculture (not that I entirely agree with them, mind you), a healthy diet is one that emphasizes fruits, vegetables, whole grains, and low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and well-being? Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake.

Image via Wikipedia

Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin, so you likely get quite a bit of this already. 

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy. 

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Image via Wikipedia

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with Vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic Acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth. (However, what many people don't know is that milk (especially processed, homogenized, skim milk) is highly acidic, which means it leaches at least as much calcium from your bones as you consume, so be aware of this, and don't make the mistake of thinking that drinking a lot of milk is going to solve your calcium needs.)

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Image via Wikipedia

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet. And if all this just seems too overwhelming to keep track of, just follow the simple rule in this blog post, and make sure you eat a lot of different colors every day!