Tag Archives: diet health

woman eating yogurt

How Your Diet Affects Your Skin

The food that you eat has a direct impact on the health and appearance of your skin, meaning that a change in diet may be all you need to improve your complexion. From the foods that you should avoid to the way in which different types of diets will affect your skin, this guide will help you to nourish your skin with the foods that you eat.

Soda, Candy and Baked Treats

From sugar-topped cupcakes to tall glasses of fizzy soda, these sweet treats have quickly become a large part of the average person’s diet.

You probably already know that these are no good for your health, but do you know how they affect your skin?

These foods contain simple carbohydrates, such as refined sugars, and these raise insulin levels, which then creates inflammation throughout the body. This inflammation then begins to break down your collagen and elastin, which are the two proteins that give your skin its strength and suppleness. 

The sugar itself also attaches to important proteins within the body, resulting in everything from sagging skin to a dull complexion.

If all of that wasn’t bad enough, there’s more…

Sugar intake has been linked to acne breakouts, because the spike in insulin levels that they create also trigger an increase in oil production. There are several studies out there that show that those who consume a diet low in simple carbohydrates experience significantly less breakouts.

woman refusing cake from her friend

Salty Foods

Just like sugar, salt is another ingredient that has found its way into everyday meals and snacks, and while it may be great for intensifying the taste of certain foods, too much salt is really bad for your skin.

Wondering why?

Salt causes your skin to hold on to water, and not in a good way, meaning that you end up puffy and bloated rather than hydrated.

Even if you do not usually sprinkle extra salt over your meals, you should still check the ingredient lists of all of the foods that you buy, as you will likely be surprised at the amount of salt they contain.

Having a serious salt craving?

Try snacking on some raw nuts instead, as these will not only help to satisfy your cravings, but will also nourish your skin.

Dairy

Dairy products alter the way in which your body regulates testosterone and estrogen, two hormones that play a huge role in your complexion.

Dairy can also increase the levels of androgen within the blood, which then leads to excess oil production, resulting in breakouts.

However, this does not mean that you have to completely avoid dairy…

Moderation is key in this case, especially since dairy products are a great source of other nutrients. Try to stick to just one or two servings of dairy a day, and opt for raw dairy products, rather than processed, whenever possible.  

Is Caffeine Good or Bad?

There are two opposing schools of thought when it comes to whether or not caffeine is good for you, and there are studies to back both of these up.

On one hand, some believe that caffeine can cause dehydration, while also triggering the release of cortisol, which is the stress hormone, in the body. Cortisol is a hormone that is definitely not good for your skin, as it can lead to breakouts, and a breakdown in collagen. 

However, there are also multiple studies out there to back up the many health benefits that caffeine can have. These include:

  • The possibility of reducing chronic age-related inflammation
  • Could potentially prevent skin cancer
  • Protects against Parkinson’s disease and Alzheimer’s disease
  • Boosts the memory
  • Increases stamina during exercise

However, the key here is to remember that everything should be in moderation. Excessive caffeine consumption will most likely lead to negative effects for both your overall health as well as your skin.

Skin-Boosting Foods

While there are some foods out there that can pretty much immediately cause a negative reaction in your skin, there are others that will quickly help to boost its health.

Antioxidants are really important when it comes to your skin, especially as you age. These are compounds that are able to neutralize free radicals within the body, which would have otherwise caused a breakdown in collagen and elastin, resulting in accelerated skin aging. Studies have shown that those who have higher levels of antioxidants in their skin enjoy a much smoother skin texture. 

antioxidants working against free radicals

So, where do antioxidants come from?

Colorful fruits and vegetables are a huge source of many different antioxidants. Generally, the darker and deeper the color of the fruit, the more antioxidants it will contain.

However, if you want to get more specific, these are some of the most beneficial antioxidant-filled foods out there, along with their rough antioxidant count per serving:

  • Wild Blueberries – 13,427 antioxidants, or Farmed Blueberries – 9019 antioxidants
  • Goji Berries – 25,000 antioxidants
  • Black plums – 4873 antioxidants, or Prunes – 7291 antioxidants
  • Red grapes – 2016 antioxidants, or Raisins – 2490 antioxidants
  • Pecans – 17,000 antioxidants
  • Artichokes – 9400 antioxidants
  • Kidney Beans – 8400 antioxidants

In addition to consuming plenty of fruits and vegetables, you should also be including a variety of nuts and seeds in your diet.

Why?

Nuts and seeds are a great source of healthy omega-3 and omega-6 fatty acids, which do everything from regulating oil production to hydrating the skin to preventing wrinkles.

Fatty fish is another great source of these fatty acids, and these include varieties such as salmon, mackerel and sardines. Fish is also high in protein, and since the building blocks of your skin are made from proteins, quality protein sources are important to maintain skin health. 

However, try to limit your intake of fish to two to three meals a week, as too much fish can also have negative health effects, due to the mercury and pollutants found in many of them.

Of course, there is still one extremely important part of your diet that has not yet been mentioned…

This is your fluid intake, because your skin cells, as well as the rest of your cells in your body, depend on water in order to survive and thrive.

Wondering how much water you should be drinking?

The general advice is eight glasses a day, but this could be more or less depending on everything from the climate you live in to the amount of exercise you do to your age and general health.

Need something a bit more flavorful than water?

Here are a few ideas:

  • Tea – black tea, as well as herbal teas, are just as hydrating as plain water
  • Fruit-infused water – try adding slices of fruit, such as citrus fruits and berries, to your water
  • Homemade fruit and vegetables juices – these still do need to be limited, as they can be high in sugar
  • Coconut water

fruit infused water

While some store-bought fruit juices can be good, the majority of these contain so much sugar. If you do tend to drink quite a lot of these, try diluting them with water, as this will help the juice to better hydrate your body.

How Your Skin Will React to Different Types of Diets

If you are already following a specific type of diet, or are thinking of doing so, it is important to understand how they can affect your skin:

  • A Vegetarian/Vegan Diet – Vegan and vegetarian diets are becoming increasingly common, largely due to the health benefits that they bring. By excluding animal products from the diet, most vegetarians and vegans tend to eat more fresh produce and whole grains, resulting in a higher intake of antioxidants and other beneficial nutrients.

    However, the fat intake of your diet should still be monitored, as your skin needs healthy fats to thrive, so make sure you are including plenty of oils and seeds in your diet.
  • High Protein/Low Carb – Many carbs out there, such as white bread and pasta, really damage the skin, so cutting these out of your diet is always a good plan, especially when they are replaced with whole grains and healthier sources of carbs.

    However, a high protein diet also tends to include a large amount of meat, and this can lead to an increase in free radicals within the body, accelerating the aging process. 
  • Low Fat – There are so many people out there who try to limit their fat intake as much as possible, and while consuming less saturated fat is always a good thing, your skin does need good fats in order to thrive.

    Why?

    Good fats help your body to absorb antioxidants and fat-soluble vitamins, while strengthening your cell membranes. So, while you should continue limiting your intake of animal fats, do not avoid the fats found in nuts and oils, as these will do so much good for your complexion.
  • A Raw Diet – As you would imagine, those who follow a raw diet eat foods that have not been cooked, while some do eat cooked foods as long as the temperatures have not risen above 118 degrees Fahrenheit. The main diet here would consist of fresh fruits and vegetables, nuts, sprouted grains and beans and, in some cases, raw eggs, meat, fish and unpasteurized dairy.

    While this diet does contain so many nutrients, since they have not been lost through the cooking process, it can cause a deficiency in vitamin B12, as well as an increased risk of foodborne illnesses due to the raw meats.

How to Eat Healthier

It is easy enough to read about how you should be improving your diet, but actually putting these intentions into action can be much more of a challenge.

To begin with, focus on the things that you should be eating, rather than the foods that you should not be eating. For example, when it comes to leafy greens, try to find some that you really enjoy. If you hate kale and cabbage, give spinach a try.

Begin by adding one extra fruit or vegetable serving into your diet each day, and slowly build this up. While fresh vegetables do often tend to be best, frozen vegetables can sometimes be quite beneficial too, as these are often frozen quickly after being harvested, meaning that they retain a large amount of nutrients.

If you tend to snack a lot throughout the day, try placing some healthy snacks, such as nuts or granola, around your home and office, and even in your car, so that you are less tempted to reach for junk food.

woman eating healthy granola bar in office

One effective way to cut back on snacking is by eating a breakfast that is high in protein, as this not only helps to keep you feeling full for longer, but will also slowly release energy throughout the day.

If you do not already plan out your meals for each week in advance, then this is something else that could really help you. All you need to do is set aside half an hour a week to plan your meals, before creating a shopping list. If you really wanted to go the extra mile, you could spend some time preparing a few ingredients in advance, such as chopping onions or mincing garlic, so that the hard work is already done when you need to cook a meal at the end of a long day.

For those who eat meat every day, you could consider having one meat-free day a week, as this will help to cut back on the unhealthy animal fats that you consume. Vegetables can make a great main course, and can be cooked in so many exciting ways, so try to spend more time experimenting with this.

It can often be much healthier, and more convenient, to stick to an unhealthy diet, but this will only have negative effects when it comes to your skin, as well as your overall health. If you have noticed that your complexion has been lacking lately, try paying some extra attention to your diet, as this could be an easy way to solve your skin problems.

Surprising Foods With Benefits

Can life possibly get better? First, you find out you can practically live on a diet of stuffed grape leaves and Greek yogurt, and then you find out that dark chocolate can fight free radical damage. At this rate, you’re certain that one day you’ll read a report touting the health benefits of donuts. Unfortunately, if you are counting on this article to be the bearer of that news, you may be sadly disappointed. However, although the perks of fried dough have yet to be discovered, there are some other foods that, you may be pleasantly surprised to find out, are both delicious and nutritious. Here are a few foods with benefits.

Hair
cheese

Cheese
Need a good excuse for ordering extra cheese on that pizza? According to Beautyflash.co.uk, cheese is rich in nutrients that can promote the growth of a long healthy mane.

Oysters
Is it the oysters or is it how good your hair looks? Oysters are rich in zinc which helps strengthen the protein structures in hair follicles, encouraging thick, healthy hair.

Poultry
Keep that head of hair lustrous by eating some poultry. Lack of protein causes the body to ration the protein, which may mean less of it goes to your hair, causing potential hair loss. Eating protein-rich poultry can help counter the damage.

Skin
Avocado and Yogurt

Soy Beans
The high protein and mineral content in soy beans make it a great food for reducing blemishes and evening out skin tone.

Avocados
The healthy fats in this wonderful fruit can help keep your skin plump and moisturized while protecting it from sun damage.

Greek Yogurt
Want to reduce those wrinkles? Get some Greek in you. (Greek yogurt, that is). This protein-packed superfood can make skin firmer and more resistant to wrinkles and lines.

Teeth
green tea

Green Tea
It may be green, but it will keep your teeth white. Studies show that green tea reduces plaque, lower the acidity of saliva, and controls bacteria levels. Research suggests that drinking green tea will make you less prone to tooth decay and gum disease.

Cheese
Now there’s a real reason to say “cheese.’ Cheese is a great source of calcium, which is one of the most vital nutrients for supporting healthy teeth. The gooey stuff is also believed to play a role in raising the pH in your mouth, reducing likelihood of tooth decay.

Strawberries
These beauties contain malic acid, a natural cleanser with enamel whitening abilities.

Nails
Chia seeds and borccoli

Mackerel
The omega-3 fatty acids in mackerel is a great way to put an end to dry and brittle nails.

Chia Seeds
Not only are these seeds packed full of protein, calcium, and magnesium, they also support the production of collagen in your body, helping your nails stay strong and fortified.

Broccoli
If growing long nails is on your list of goals, you should start eating your broccoli. With the aid of an amino acid called cysteine and the benefits of protein, this green veggie may be your key to a perfect 10.

If you’ve got a food that you would like to find out surprising health benefits about, well, we can’t really guarantee it; but, if you’ve been pleasantly surprised to find out your favorite food may be satisfying more than your taste buds, we’d love to know! Tell us what you’re loving to eat and all the fringe benefits that you’re getting while doing it.

What’s Great About the Kitavan Diet

Let’s take a moment to travel to a timeless, magical place; a place where the water is crystal clear and telecommunication is non-existent. A remote idyllic tropical island, of coral reefs, of Skull Caves, Orchid Gardens, and smiling faces. Welcome to Kitava Island, off the coast of Papua, New Guinea in the Pacific Ocean. While many find the quaintness of the island its most charming attraction, others may argue that Kitava is way ahead of its time. You see, Kitava, New Guinea may not be a leader in technology, but they do have something far superior and way ahead of the times as compared to most other places in the world. It has the Kitavan Diet.

Kitavan diet

Kitavan Diet
Perhaps the most noticeable thing about the Kitavans is what they don’t have; there is practically no diabetes, acne, cardiovascular disease, dementia, or blood pressure difficulty. What they do have, however, is an abundance of food. But, despite this abundance, they do not suffer from obesity, and they all have low diastolic blood pressure.

Research finds that the good health in Kitava is due to the local foods. Fresh fruit, tubers, coconut, and fish make up a good percentage of the Kitavan diet, with an extremely low consumption of Western food. The diet is also virtually absent of dairy products, coffee, tea, and alcohol, and contains very little margarine, oils, sugars, grain, and cereals. The most commonly eaten tubers are yam, sweet potato, cassava and taro, while banana, papaya, guava, pineapple, watermelon, and mango top the list of fruits. The fat intake is low, and most of the fat that is consumed is saturated fat or omega-3 fat from seafood.

Foods with Low GI
Another thing common to the foods found in the Kitavan diet is their low rating on the glycemic index, a measure of the ability of food with carbohydrates to raise glucose, or blood sugar, levels. A diet rich in high GI foods can tax the body, leading to excess body weight, heart disease, increase of diabetic symptoms, high cholesterol levels, and lack of energy. Tubers, which play a large part in the Kitavan diet, are among the islander’s primary source of carbohydrates and have a relatively low GI rating.

Sweet potato

Sweet Potatoes
Sweet potatoes are loaded with vitamin C and beta carotene, both known to be powerful antioxidants which protect against aging and cancer. They are also known to increase levels of adiponectin, a protein hormone which offers health benefits to diabetics and pre -diabetics and may also protect against atherogenesis, the abnormal formation of fat deposits within the arteries; this would explain the low incidence of heart disease and diabetes on the island.

Coconuts
Besides having anti-fungal, anti-viral and anti-bacterial properties, the triglycerides in coconut may promote weight loss. A study published in the International Journal of Obesity and Metabolic disorders found that coconuts increased calorie burn and decreased storage of fat in overweight men. Another study found that the fat consumed in coconut oil could increase the metabolism of fat and calorie expenditure in women.

Coconut

The Kitavan Diet and Acne
In 1990, Swedish general practitioner, Steffan Lindeberg, performed health examinations on more than a thousand Kitavans, age 10 years and older, with 25% of the subjects age 15 to 25 and found not a single case of acne. This is likely attributable to lifestyle and diet, rather than genetic factors, since Pacific Islanders with similar ethnic backgrounds living in more westernized societies were found to have a higher prevalence of acne.

What do you think about the Kitavan diet? Have we got something here? Weigh in with your opinions. We value them highly.

Plan Your Own Personal Wellness Day

Woman in nature

Here’s the scenario. You wake up in the morning, you’re coughing, your nose is running and you feel like you’ve been hit in the head with a hammer. You know you’re not going to perform your job well and you’re liable to cause a health risk to your fellow employees. Here’s another scenario. You wake up in the morning, you’re tired, your stressed, you’re resentful. You’re not going to perform your job well and you may be liable to cause bodily harm or injury to your fellow employees and quite possibly your family. What do you do? You take a wellness day.

Let’s face it. We all suffer stress and anxiety and sometimes the only cure is to take a day off to decompress. Here are some ideas about taking your own personal wellness day.

Why We All Need Wellness Days
As it becomes more widely acceptable to admit to struggling with depression and stress, the more justifiable taking a wellness day has become. Kathy Caprino, woman’s career coach says, “I believe that part of the widespread malaise of corporate America is that so many people feel and believe they don’t have any control over their lives and time, and they’re exhausted to the point of non-functioning.”

She believes that control is the key to ending this epidemic and recommends managing “your time in and out of work in an empowered way.” Ciprino cautions against ignoring the symptoms of stress and anxiety as potentially leading to mental and physical breakdown.

How Do I Know I Need a Day Off?
If you’re almost killing the woman at Sephora because they didn’t restock your lipstick color, you may think this is a signal that you need to take a day off. Not so, says Caprino.

“Feelings of extreme apathy -like you just don’t care- or extreme anxiety about nothing in particular are cues that could indicate you would be better off taking a day to reset.”

Women doing yoga

Planning Your Day

Gather Materials
Look around your house for things you might want to turn your house into your own private sanctuary. Have candles, oils, music, healthy foods, and whatever else you may need on hand in advance.

Plan the Day
Decide what your day will look like. What activities will be included? What will you eat? Will you meditate? Exercise? Read?

Incorporate Nature
Consider including a walk in the park, or some gardening time.

Zone Out
Turn off cells phone, radios, and computers.

Of course, your wellness day should be tailored to suit your likes and dislikes, but here is a suggested formula that may inspire you.

Start the day with some light weightlifting and yoga.

Give yourself a facial with a high-quality cleanser.

Bask in a long shower or bath with a salt scrub or essential oils using a loofah to exfoliate.

Eat light meals, like fruit and juices. Indulge in a salad with a large variety of vegetables, cranberries, nuts and cottage cheese with a light dressing.

Relax to music, burn incense or use fresh flowers and candles to add to the atmosphere.

Try meditating, reading, or journaling.

How did your wellness day look? Did it work? Can your co-workers feel safe to go to work tomorrow? Let us know!