6 Foods for Healthier Looking Skin

Why spend hundreds of dollars each year on skin care when you can simply eat food for healthy, glowing skin?  Foods packed with antioxidants can provide protection to skin in ways that cosmetic products cannot.  These six super foods below have been shown to protect and help nourish skin for a healthy looking complexion.   Throw a few of these antioxidant-packed foods on your plate in order to protect your skin and save yourself money.

1. Almonds. Vitamin E, which helps block sun, is prevalent in these nuts.  It is an antioxidant that helps protect skin cells from damaging UV light and prevent free radicals from forming.  Try sprinkling sliced almonds on top of your salads.

2. Carrots. This vegetable is full of vitamin A, which has been shown to decrease the development of cancer cells within the skin.  Other nutrients in carrots nourish skin, prevent dry skin, and prevent blemishes from developing.  Try to eat at least ½ a cup of carrots every day.

3. Blueberries. This powerful fruit is one of the foods with the highest amount of antioxidants.  These antioxidants prevent damage from free radicals within the body.  Blueberries are also high in vitamin C content.  Sprinkle blueberries on your oatmeal in the morning.

4. Salmon. This fish is one of the highest in omega-3 fatty acids.  These fatty acids decrease inflammatory substances released by the body and reduce clogged pores.  Try adding salmon into one of your meals once a week.

5. Green Tea. Tea is packed with antioxidants called catechins, which have shown to have anti-inflammatory and anti-cancer properties. Green tea has also been shown to neutralize the damages that may appear from excessive sun exposure.  Make it a goal to drink at least two cups of green tea per day.

6. Sweet Potatoes. This potato is full of vitamin C, which is important in the process of collagen production.  Collagen is responsible for the smoothness of skin and when levels are decreased it causes wrinkles.  Try baked sweet potato fries for a dose of this vitamin C packed food.

Remember, before going out and spending money on skin care products, toss a few of these super foods in your diet!

Assistance by Morgan Hoover

Us women (and a growing number of well-groomed men) have a weakness for cosmetics, and for good reason.  They make our skin look fresh and glowy, our hair shiny and frizz-free, and also make us smell like a bed of roses.  Plus, they are just pretty!  It’s hard not to be allured by the rainbow of vibrant hues, glitzy sparkles, and delicate pastels that are perfectly displayed across the cosmetic counters of department stores.  What’s not to love?

Well, actually quite a bit.  While these products are designed to entice us in every way, there is mounting evidence that they are doing far more harm than good.  Our skin may be our body’s first line of defense, but also it is the body’s largest organ.  When we cover our pores with cosmetics, some of the chemicals they contain are absorbed; those chemicals then become stored in our tissues, and bioaccumulate over time.  This toxic load can eventually have a significant impact on our health.

Next time you are in your bathroom, take a look at the ingredients panel on your everyday cosmetics.  You may be surprised by the long and complex lists that you find.  Below is a list of the 7 most toxic cosmetic ingredients for which you should be on the lookout.

1. Ethylene Oxide This chemical is commonly found in fragrances and shampoos.  It is a proven carcinogen, which means that it has been shown to cause cancer.  In fact, the National Toxicology Project identifies it as a mammary carcinogen in animals.
2. Lead Lead is a prevalent contaminant and has been found in over 650 different cosmetic products.  Some products to be wary of include sunscreen, foundation, nail polish, lipstick, and whitening toothpaste.  Lead is proven to be a neurotoxin and may lead to problems with learning, language and behavior.
3. Parabens Parabens are a group of compounds that have anti-fungal properties.  They are commonly added to lotions, creams, deodorants, and other cosmetics.   Parabens are easily absorbed by the skin and have found in biopsy samples of breast tumors.  They have also been linked to disrupted male reproductive function.
4. Phthalates Phthalates are a group of endocrine disrupting, industrial, high-volume chemicals.  They are found in a wide range of beauty products, particularly nail polish and products containing synthetic fragrance.  They have been associated with early puberty in girls and breast cancer later in life.  If that is not enough to convince you to stay away, just this past month, a study was published in the journal Diabetes Care, linking Phthalate with diabetes risk.
5. Sodium Laureth Sulfate/1,4 Dioxane It’s really nice to get a good lather when applying shampoo and soaps.  However, these seemingly innocent suds are often due to the presence of sodium laureth sulfate, a compound often contaminated with 1,4 dioxane.  1,4 dioxane is known to cause cancer in animals and has a high probability of causing cancer in humans as well.  It may also harm the nervous system.
6. Toulene Toulene improves adhesion and adds gloss, which is why it is often used in nail polish and hair dyes.  This compound is has been associated with damage to reproductive and developmental function.  It may also harm the liver and kidneys.
7. Triclosan Triclosan is found in a wide range of antibacterial soaps, detergents, deodorants, toothpastes, cosmetics, fabrics and plastics.  Pretty much, it is everywhere!  A major health concern is its role in hormone disruption.  One study found that triclosan has an impact on thyroid hormone concentrations and another showed that it interacted with androgen and estrogen receptors in the body.  In addition, there is mounting evidence that the prevalence of triclosan is leading to the emergence of antimicrobial-drug resistant bacteria.

Fortunately, there are now a lot of natural alternatives on the market and so you can still look beautiful and smell fresh without the toxins!  Check out the Environmental Working Group’s Skin Deep website for more information on products that are safe and the one’s that are toxic.

Assistance provided by Allison van Camp.

Admit it, most of us love something at Starbucks, whether it’s the lemon pound cake, the Frappucinos, or yummy iced teas…but, what about the calories? And, since Starbucks now uses eco friendly cups, and has gone trans fat and high fructose corn syrup free shouldn’t there also be healthy options to choose from? Well here are some that won’t kill your diet, and some that would be the atomic BOMB of your waistline. First though, let’s explore some fun facts about Starbucks I bet you didn’t know:

• There is a drink size which is 8 oz. called a short ( may not be available for items such as Frappucinos©) it’s not on the menu so you have to ask.
• Any drink which includes milk can be ordered with 1%, or skim. The “regular” is made with 2% milk.
• Avoid the whipped cream to make some of those “bad” drinks healthier.

So, you ask what are the best choices for my waistline at Starbucks? Well I have listed a few that are favorites of many people, when it comes to drinks we need to remember that something 300 calories is NOT waistline friendly because they aren’t meant to be meals.

• Obviously, coffee would be the best choice, at 5 calories
  (without adding sugar or cream) for any coffee size if you need a little jump and want that Starbucks flavor , plus you can get flavors at the cream/sugar bar such as nutmeg, or chocolate powder which may add few calories.
• A nonfat caffee latte comes in at 100 calories.
• The classic tall Nonfat Cappucino is only  60 calories.
• The shaken iced teas do not normally include sugar, and in that version they are 0 calories, you can choose from passion tea, black, or green tea. If you want the lemonade it will cost you 100 calories.

At the Starbucks website, you can take a look at all the low calorie options, the ones included above or probably the most popular, you can also tweak the drinks according to size, type of milk, whipped cream etc. They also have started to offer snack plates which include cheese and fruits.

Now, for the BOMBS!

Now, here is a list of what would be considered a BOMB of calories… enough to equal a meal for some. I only included this section for general educational purposes and are NOT the recommended choices. It should be noted that any drink in the Venti  and Iced Venti (24oz) size with 2% milk and whipped cream  would have a calorie range in the 500-700, therefore, the tall size will be listed here to compare to those healthier drinks listed above.

• The drink with the highest calories would be the iced peppermint white chocolate mocha coming in at 700 calories for a venti made with whole milk and whipped cream.
• The strawberries and cream Frappucino© surprisingly has 360 calories for the tall made with 2% milk and whipped cream.
• White hot chocolate is 380 calories and 15 g of fat for the tall made with 2% milk and whipped cream.

A suggestion for drinks: they are not meals, and if they are over 200 calories are probably not the best choice, please, take the time to get online and check out your favorite flavors, order smaller sizes if you MUST have your favorite drink and don’t forget the milk options and skipping the whipped cream can help too!! Happy drinking!

Nutrition information is available at Starbucks.com. Here’s a list of Starbucks drinks for under 200 calories.

Assistance provided by: Christina Wolfe

Now that spring has arrived and the weather is improving, encouraging your kids to be outside is easier than ever!  Children today are spending much more time than ever before watching TV, playing video games, playing on the computer, and are not getting enough exercise.  Dietary guidelines state the children should be taking part in at least sixty minutes of physical activity per day, most days of the week.

There are an incredible amount of benefits to physical activity such as physical development, increased self-image, learning, and social skills.  Activities for kids don’t have to include team sports or a large amount of structure.  Simply sending them outside with sidewalk chalk, jump rope, or ball can do the trick.  These eight activities below are a sure way to get your kids away from the TV and outside in the beautiful weather!

1. Go hiking at a forest preserve or park nearby.

2. Play tag or kickball at a playground or in your own backyard.

3. Go rollerblading or roller-skating around the neighborhood.

4. Have a jump roping contest and see who can jump the longest.

5. Take your dog on a walk around the neighborhood.

6. Take a bike ride around your town.

7. Use sidewalk chalk to draw pictures or create a hopscotch game.

8. Set up and obstacle course in your backyard.

9. Start a contest in your family to see who can walk the most each day.

10. Set up a sprinkler in the yard for them to play in.

If a rainy or cold day pops up, it doesn’t mean it should put a damper on fun activities.  Try turning on the radio inside and dance or have them make a fort with blankets.  You could also take them bowling or to a skating rink.

To promote a healthy lifestyle for your kids, you must lead by example and be a role model.  Join in on their activities and show them how much fun being active can be!  Try planning out one day a week to do a family activity together and have your kids alternate in picking what activity they want to do.

Does your family have a favorite activity to do together?

Assistance by Morgan Hoover

Looking for a healthy dish to celebrate Earth Day? Below are a few green appetizer recipes to help you celebrate!

Guacamole

This quick, easy, delicious and nutritious dip is the perfect Earth Day choice whether you eat at home or take to a party.  Hass avocados are packed with healthy fats. They contain nearly 20 beneficial vitamins, minerals, and phytonutrients. Recent research also suggests avocados can act as a “nutrient booster” by enabling the body to absorb more nutrients in the food that are eaten with the fruit
which means you get more out of the other foods you are eating.

Ingredients

• 2 ripe Hass avocados
• 1/2 red onion, minced (about 1/2 cup)
• 2 tablespoons cilantro leaves, finely chopped
• 1 tablespoon of fresh lime or lemon juice
• 1/2 teaspoon coarse salt
• A dash of freshly grated black pepper
• 1/2 ripe tomato, seeds and pulp removed, chopped

Garnish with red radishes or jicama. Serve with sweet potato chips.

Directions

1. Cut avocados in half. Remove seed. Scoop out avocado from the peel, put in a mixing bowl.
2. Using a fork, mash the avocado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours.
3. Keep the tomatoes separate until ready to serve.
4. Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.
5. Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready.
6. Just before serving, add the chopped tomato to the guacamole and mix.

Kale Chips

This is a great, quick recipe that takes very little preparation and is packed with health benefits.  Kale is starting to become extremely popular throughout the nutrition world, for good reason.  It is by far one of the healthiest vegetables.  Kale is packed with an enormous amount of vitamins and minerals, such as calcium, vitamin B6, magnesium, vitamin A, vitamin C, and vitamin K.

Ingredients

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Do you have a favorite St. Patrick’s Day recipe to share?

Assistance by Morgan Hoover

Have you ever taken a look at what your plate looks like? Choosing healthy foods is only half the battle; you also need to be choosing more fruits and vegetables and eating smaller portions of meat and grains. The USDA has developed My Plate, which is a great teaching tool that shows you how to make your plate. I must add, I created and I started educating with a plate that was nearly identical to this plate about 10 years ago.

According to My Plate, make half your plate fruits and vegetables. Any fruit or 100% fruit juice constitutes as a fruit, as does any vegetables or 100% vegetable juice.

Grains are divided into two groups: whole rains and refined grains. Examples of whole grains are brown rice, popcorn, and oatmeal, while refined grains are items such as white rice and flour tortillas. Aim to make a quarter of your plate from grains and at least half of them whole.

Meat, poultry, seafood, beans, eggs, nuts, and seeds are all foods in the protein food group. Variety is key. Keep your protein to less than a fourth of your plate.

My Plate suggests choosing fat-free or low-fat dairy. Milks, cheese, and yogurt are all parts of the dairy group. Additionally, I recommend organic dairy.

Keep this model in mind next time you load up your plate to make healthier choices and live better! For more information, you can check out www.ChooseMyPlate.gov

Assistance Provided by Tori Thompson

For thousands of years herbs and spices have been part of a culinary tradition to improve the flavor of our food.  Throughout this history, these herbs and spices have been traded throughout both the Mediterranean and the Middle East.  Herbs come from the fragrant leaves of plants and are grown in temperate climates.  Spices on the other hand, are grown in tropical areas and come from buds, fruit, roots, seeds, bark, and stems of plants and trees.  Today, herbs and spices are even more beneficial for adding flavor to food because we are focused on cutting fat and sodium during the cooking process.  Below are 5 helpful tips to help you cook with herbs and spices for a burst of flavor in your food!

Dry or Fresh Herbs? Fresh herbs have a better flavor than dry herbs, but these are not always available.  Fresh herbs can also be pricey, so dry herbs are just as useful as fresh ones.  Note that if you are following a recipe, 1 tablespoon of fresh herb is equal to 1 teaspoon of dried herb.

Extra Flavor. To release more flavor from the herbs, crumble dry, leaf herbs such as basil, oregano, and tarragon between your fingers.  This can also be done by using a mortar and pestle or coffee grinder.  For fresh herbs, finely chop them to release the flavor.

Use Seasoning Blends. Experiment with different spices and herb combinations to make rubs for meats, poultry, and fish.  You don’t necessarily need a recipe; just add flavors that taste good together.  The longer the seasoning is on the meat, the stronger the flavor will be.

Hot and Cold Dishes. When preparing warm dishes that have long cooking times, such as soups and stews, add spices and herbs towards the end so the flavor doesn’t cook out.  In chilled dishes, it is best to add seasonings hours ahead of time so they have time to blend together.

Assistance by Morgan Hoover

I was so honored yesterday when I was on Twitter and found out I was chosen as the 5th Top Online Influecer in getting Americans to eat better. I’m so excited to be with this group of people like Dr Weil, Jamie Oliver and Michael Pollan. I wish we could all get together and do a nutrition summit. Would be so fun!!

Check out the list! I can’t believe I’m with some of my biggest nutrition role models with Michael Pollan, Dr Weil and Jamie oliver have all helped the country  think before they eat. That’s a good thing! THANKS FOR ALL THAT YOU DO!!!

Do you eat enough fruit throughout the day?  If you are like most Americans, then you are most likely falling short.  The USDA recommends that the average adult consume 2 cups of fruit per day with no more than 1 cup of that coming from juice.  This recommendation is based on the fact that whole fruit is a great source of vitamins, minerals, phytochemicals, antioxidants, and fiber.  Since different fruits offer varying health benefits, it is best to eat a wide variety on a regular basis.

One particular category of fruit that has demonstrated exceptional health benefits is citrus.  Citrus fruits include oranges, grapefruits, tangerines, clementines, lemons and limes.  They are rich in Vitamin C, folic acid, and fiber.  Some studies have shown that they may reduce the risk of heart disease and some types of cancer.  In addition, a new study just published in Stroke: Journal of the American Heart Association, showed that citrus fruits may also reduce the risk of stroke in women.

This study was conducted by a team of researchers from the Norwich Medical School in the UK.  They looked at 14 years worth of follow up data, detailing the dietary intakes of 69,622 women that were part of the Nurse’s Health Study.  In looking at the data, the researchers compared the effects of the 6 major flavanoid subclasses on health.

Flavonoids are protective compounds found in fruits, vegetables, dark chocolate and red wine.  They appear to confer a plethora of health benefits depending on the flavonoid subclass, and have been associated with antiviral, anti-allergic, antiplatelet, anti-inflammatory, antitumor and antioxidant effects.   The flavonoid subclasses looked at in the study included: flavanones, anthocyanins, flavon-3-ols, flavonoid polymers, flavanols, and flavones.

The researchers found a strong link between flavanone intake from citrus fruits and a reduced risk of stroke.  This effect was particularly true for consumption of oranges and grapefruit, which contain the highest levels of flavonones.  Women consuming the most of these fruits showed a 19% lowered risk of ischemic stroke compared to those eating the very least.

Though orange juice and grapefruit juice also provide these protective flavanones, whole fruits are the better dietary option since they also provide fiber.  Smoothies offer the best of both worlds since you can incorporate lots of fruit into a beverage without losing the fiber component.  Try this “Antioxidant and Flavanone Packed Smoothie” for a quick and easy way to up your flavanone intake.  Kids even love this one for its sweet taste and green color!

Antioxidant and Flavanone Packed Smoothie

• 1 orange peeled
• 1 Kale leaf
• 1 Banana, frozen
• ½ cup fozen blueberries
• ½ cup water

Blend and enjoy!

Assistance provided by Allison van Camp

Seeds are often left out of the list of nutritious foods you should be eating. There are numerous types of seeds, and they can have different tastes as well health benefits. Seeds are extremely versatile and can be a quick and easy snack or incorporated into your meals. Here are five healthy seeds you should be eating.

1. Chia Seeds

Regardless of their small size, chia seeds pack a powerful nutritious punch.  They’re loaded with omega-3s, antioxidants, fiber, and protein. Studies show that chia seeds also help stabilize blood sugar and can cut you risk for heart disease.

Sprinkle them over your cereal, oatmeal, or even smoothies to add nutrition and texture.

2. Pumpkin Seeds

Don’t throw away those seeds when carving that pumpkin!  Pumpkin seeds have carotenoids, which help you fight disease.  Zinc, another nutrient found in these seeds, help strengthen bones as well as aid in joint health. Also, pumpkin seeds are high in phytosterols, which help fight sicknesses and cancer.

Toss pumpkin seeds in oil and garlic salt and bake them in the oven for a salty, crunchy snack.

3. Sesame Seeds

These seeds are loaded with copper, manganese, magnesium, calcium, iron, phosphorus, zinc, and fiber. These also have seamin and sesamolin, which belong to a group of fiber called lignans. These lower cholesterol as well as protect cells from oxidative damage.

Create an Asian-inspired meal by sautéing chicken with sesame seeds, soy sauce, garlic, and ginger,

4. Sunflower Seeds

These salty seeds contain fiber, which aids in digestion and can help with losing weight. They also contain folate, a nutrient that is extremely important for women who are or could become pregnant. Lastly, they are filled with Vitamin E and copper, which help combat cellular damage.

Toast these seeds in the oven and add them to salads for an added crunch.

5. Flaxseeds

Flaxseeds are also loaded with omega-3s, which reduce inflammation and can lower cholesterol levels. They also contain lignans, which aid in digestion, lowering cholesterol, and cell health.

Apple Oatmeal Flax Cookies

Ingredients

• 1 1/2 cups whole-wheat flour
• 1/4 cup ground flaxseed
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 cup vegetable oil
• 1 cup sugar
• 2 eggs
• 1 teaspoon vanilla
• 2 cups quick oats
• 2 medium apples, peeled and chopped
• 1 cup walnuts

Directions

• Preheat oven to 350° F.
• In a bowl, mix the flour, flax meal, baking soda, and salt. Set aside.
• In a separate bowl, beat together oil, sugar, eggs, and vanilla until fluffy.
• Stir in the oats, apples, flour mixture, and nuts.
  • Spoon out cookies onto a lightly greased cookie sheet.
  • Cook seven to eight minutes, or until edges are slightly brown.

What is your favorite way to eat seeds?

Assistance Provided by Tori Thompson