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Foods That Are Good for Your Complexion & Good for You

by Therese Patterson, NC

We all know by now that we need to be using all natural, organic skincare products to take care of our largest organ, our skin.  Our skin is permeable. Every time we apply a skin care product, the chemicals in that potion—good and bad alike—are absorbed into our bodies through our skin.

Additionally, “we are what eat” couldn’t be truer when it comes to your complexion.  Healthy skin happens when we eat good foods, exercise regularly, minimize stress and protect our skin from the harsh environment.  So follow these proven tips to get the glowing skin and beautiful complexion you desire!

1. Water – Water is crucial to achieving a flawless surface! It allows your organs to function more efficiently, as well as remove toxins and waste much faster. Drinking 8 glasses of water per day will get your skin looking plumper, clearer and more hydrated.

2. Essential Fatty Acids- Although foods with the name “fatty” may not sound like they would be good for you, they contain omega-3 and 6, and are found in things such as salmon, trout, walnuts, pumpkin seeds and flax seed. Omega 3 and 6 help fight inflammation and sunburn, which are two major causes of premature aging. They also help your skin cells repair their natural barrier and increase cell production.

3. Eat your greens- Foods like spinach, kale, broccoli and romaine all contain vitamin B, E and C, as well as antioxidants that help fight off free radicals.  The reason we don’t want free radicals running around our bodies unchecked is because these unstable molecules cause damage to cells and tissues.

4. Green Tea- This may be the easiest way to ease into a healthier diet. Green tea is a powerful antioxidant and anti-inflammatory that helps the overall health and appearance of your skin. It also contains polyphenols that strengthen and protect the cell membrane, and help reduce the risk of cancer.

5. Berries for Beauty- Fruits like blackberries, blueberries, strawberries and plums are not only high in antioxidants but they’re proven to repair damage to the skin’s cell membranes. So whether you suffer from acne, sun damage or redness, eating a moderate amount of berries high in antioxidants will help repair your skin and fight off future damage.  Additionally, organic foods have higher levels of antioxidants than their conventional counterparts (about 30 percent higher), says a report by the Organic Center for Education and Promotion.

6. Potato, Tomato- Eating foods with red and orange coloring such as sweet potato, tomato, and carrots boosts your intake of beta-carotene and vitamin C. The body converts beta-carotene into vitamin A which helps overall hydration, collagen production and strengthening skin cells. The production of collagen is important when fighting the aging process as well as acne and scarring.

Try to avoid foods high in fat, sodium, sugar, caffeine, dairy and citric acid as these can cause excessive breakouts, sagging and congestion. Also, eating processed and bleached foods (white flour, white sugar etc.) can have a huge effect on the appearance and clarity of your skin. A good way to find out your “food triggers” is to do an elimination diet. Try cutting out these foods for 14 days; slowly re-introduce them into your diet one at a time and monitor any changes in your skin.

A great way to take the first steps is to begin with a multivitamin.  Introducing a good multivitamin into your routine is going to insure your body receives all the necessary nutrients it needs. Eye, hair, nail, mouth and skin symptoms are among the early outward warning signs of vitamin and mineral deficiencies. Many report feeling healthier, happier and getting sick less often after introducing a multivitamin.  A small change that can yield great results … and improve your complexion to boot!

Gluten-Free Chicken Noodle Soup

Ingredients:

• 2 carrots, chopped
• 4 stalks celery, cut in half lengthwise, then chopped
• 1 onion, finely chopped
• 4 cloves garlic, smashed and minced
• 1 teaspoon rosemary, minced
• 2 tablespoons olive oil
• 6 cups organic chicken stock
• 2 organic chicken breasts, cooked and chopped in bite-size pieces
• 1 cup gluten-free noodles

Directions:

1. Heat a saucepan, then add the olive oil. Sautée the carrots, celery stalks, onion, and garlic together, on medium heat. Stir occasionally, making sure they do not burn. When the vegetables start to smell warm and autumnal, and the onion has become translucent, add the rosemary to the mix. Stir and let the flavors mingle.
2. Add the chicken stock and bring the heat to medium-high. Let the stock and vegetables simmer and dance, until the stock has come to a gentle boil. Let it continue to boil for about ten minutes, to roll the flavors in.
3. Add the cooked chicken to the pan and let the soup cook for another five minutes or so. At the end, add the gluten-free noodles. (Beware: don’t put too many in. It’s tempting to think you will need more and more, but you won’t. They puff up and soak up all the liquid, and then you are left with noodles and a few tablespoons of liquid.) Check for a soft bite on the noodles, after about five minutes. Add your favorite salt to the soup, stir, and serve.

Gluten Free Pancakes

INGREDIENTS

•   1 cup rice flour
•   1 teaspoon baking powder
•   1/4 teaspoon salt
•   1/2 to 1 teaspoon ground flax
•   1 cup milk alternative (I used almond)
•   1 teaspoon vanilla
•   1/2 cup fresh or frozen blueberries (or any small berry)
•   optional - almonds

DIRECTIONS

1. Sift the dry ingredients together, then add the milk, flax and vanilla. Stir just until combined and stir in the blueberries. 
2. Heat a skillet and spray it with canola oil. Depending on how big you want them, spoon the batter on to the hot pan and flip when bubbles start to appear on the surface. Add almonds and Enjoy!

Preparation time: 5 minutes, Cooking time: 5 minutes Make: 2 Big flap Jacks

 

Gluten-Free Apple Cinnamon Pancakes

INGREDIENTS:

• 1 tablespoon organic butter
• 1/2 cup organic apples, diced
• 1/2 cup soy flour
• 1/2 cup brown rice flour
• 1 teaspoon cinnamon
• dash salt
• 1 teaspoon baking powder
• 1 cup rice or soy milk
• 1 organic egg
• 1 teaspoon honey
• 2 tablespoons walnut oil
• maple syrup to taste (optional)
• fruit topping (optional)

DIRECTIONS:

1. In a small saute pan, melt the butter and stir in the diced apples. Saute 2 to 3 minutes or until the apples are soft. Set aside.
2. In a medium bowl, add the flour, cinnamon, salt and baking powder. Mix well and set aside.
3. In another medium bowl, add the rice or soy milk, egg, honey, and 1 tablespoon of the walnut oil. Mix together.
4. Pour the wet mixture into the dry mixture and stir into a moist and lumpy batter.
5. Fold in the sauteed apples.
6. Grease the skillet with 1 tablespoon of the walnut oil and heat.
7. Add the batter to the hot skillet and flip the pancakes only after bubbles appear on the surface. The pancakes should be golden brown.
8. Add maple syrup or a fruit topping of your choice and serve.

Yields 2 servings.

Recipe from Clean, Green, and Lean Recipes.

Pumpkin Chocolate Chip Muffins

INGREDIENTS:

• 1/2 cup garfava flour
• 1 cup tapioca flour
• 3/4 cup sugar
• 2 teaspoons ground cinnamon
• dash of ground cloves
• dash of ground ginger
• 1/2 teaspoon baking soda
• 1 tablespoon baking powder
• 1 1/2 teaspoons xanthan gum
• 6 tablespoons hot water
• 4 teaspoons Egg Replacer (or two eggs)
• 3/4 cup gluten-free mini-chocolate chips
• 1 15-oz can pumpkin
• 1 stick gluten-free margarine, melted or 1/2 cup oil

DIRECTIONS:

1. In a large bowl combine the first 8 ingredients.
2. In a seperate bowl combine the remaining ingredients.
3. Use either greased muffin tins or paper baking cups. Pour liquid ingredients over dry ingredients and mix until just moistened.
4. Fill muffin tins 2/3 full. Bake for 20-25 minutes for regular size muffins or 12 to 16 minutes for mini muffins - until puffed and springy to touch in the center.

Yields: 12 regular or 48 mini muffins. (These muffins freeze well.)

Recipe courtesy of Lisa Lundy, author of The Super Allergy Girl.

Mock Ranch Dip

INGREDIENTS:

• 12 ounces non-dairy sour cream
• 2 teaspoons sugar
• 1/2 teaspoon salt
• To taste: fresh ground pepper (e.g. 8 grinds of a small pepper mill)
• 1 to 2 teaspoons vinegar
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Dash of xanthan gum
• 1 tablespoon minced dried onion flakes
• 1 tablespoon dried parsley (further crushed in your hands)
• 1 large garlic clove (either smashed or put through a garlic press)
• 2 tablespoons water (add this last, and only to desired consistency)

DIRECTIONS:

1. In a small mixing bowl, combine all ingredients. Stir well. Refrigerate for 2-3 hours before serving to meld the flavors. This dip is great for chips, fresh vegetables, meats and crackers. 

Yields 1 1/2 cups.

Recipe courtesy of Lisa Lundy, author of The Super Allergy Girl.

 

Getting Your Kids to Eat Healthier - The Journey Begins

 

by Lisa Lundy

Almost every week I hear other parents say “I can’t get my child to eat fruits and vegetables”. There is frequently a sense of upset, annoyance, and even embarrassment when it comes to this topic – for the parents that is. Over the last six years we have transformed the relationship my children have to eating fruits and vegetables by 1,000%. This does not have to be difficult for you, parents or care givers. It really does not have to be hard- although you probably can almost see your child or children pitching a fit when you place that first bowl of beets down in front of them! Here are a few tried and true ideas that are likely to work with most children – maybe not your children, but probably everyone else’s.

Make up your mind that it will come to pass. Yes, once you make up your mind that your sweet and loving children WILL eat more fruits and vegetables, an amazing thing will happen. They will. Once YOU make up your mind that your children are going to eat healthier they will actually eat ‘that green stuff’. You will hear new statements come out of your mouth. Statements like: “You will be eating fruits and vegetables from now on. Your job is to figure out what you like and how you will eat it.” Or this one that I actually said years ago: “You will all be eating beets tonight. You can put salt on them, some salad dressing or eat them plain. Your job is to figure out how you will eat them.” My children ate the beets with a homemade non-dairy ranch dip, and declared that they were not ‘half-bad’.

Take your children grocery shopping with you. Have them pick out fruits and vegetables with you. While you are shopping you can talk about how the fruits and vegetables could be prepared and eaten. You can also talk about the cost of real food compared to junk food and nutrition. My children and I do this on a regular basis – where we are “on the look for a new fruit or vegetable”. The last time we went on a new food hunt,  we ended up having the kids sample some “Wholly Guacamole”, which they loved! Finding a new food was just too easy with Wegmans giving out samples that day on gluten-free rice crackers no less! Score!

Get your children in the kitchen to help prepare the foods. Children who are involved in food preparation are much more likely to taste and enjoy the foods. You can have them help pick out the top three recipes they would like to try using the new fruit or vegetable.

Set a good example. You knew I would eventually get to this one didn’t you? Yes, it’s like telling your child to wear a bike helmet and then not wearing one yourself. Then do you really wonder why your child grows up and ditches the bike helmet as soon as they can? If you are serious about your child eating healthy, set a good example for them. Change your mindset about fruits and vegetables. We just found a new food that will work well when we dine at a restaurant for my severely allergic daughter - Revolution Food Organic Mashups Squeezable Fruit. Packaged in individual servings, this works great for travel and restaurant use - and fits well into our healthy eating lifestyle.

Rome was clearly not built in a day. If your child or children don't eat lots of fruits and vegetables, do not despair! Start today by making a commitment and make one small change here and one small change there. It will add up - I promise. Need more help than this? Share your situation in the comment section or ask a question on this blog! I am here to help!

Gluten-Free Pecan Pancakes, Protein-Style

INGREDIENTS:

• 2 cups organic gluten-free pancake and baking mix (available at many grocery stores and local health food stores)
• 2/3 cup soy or rice milk
• 1/4 cup egg white substitute
• 2 teaspoons walnut oil
• 2 scoops Amino ICG protein powder
• 1/2 teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 1/2 cup pecans (raw or roasted), chopped
• 1/2 cup organic honey

DIRECTIONS:

1. In a large mixing bowl, add the pancake mix, milk, egg white substitute, 1 teaspoon of the walnut oil, protein powder, cinnamon, vanilla, and pecans. Stir the ingredients together well.
2. More or less milk can be added depending on the preferred thickness of the pancakes. Using a griddle or flat pan, grease with the remaining teaspoon of the walnut oil and let the pan get very hot before adding the batter.
3. Flip the pancakes when bubbles appear while cooking. Top with honey and fresh fruit and serve.

Yields 2 servings.

Pre-Race Meals for Celiacs

 

by Robb Dorf

People who can’t even spell “marathon” know that carbohydrates can be important before a race, triathlon, or even a long jog on the beach with a friend. That’s one reason why race organizers schedule “pasta parties” the night before a big endurance event.

But consider for a moment those runners or exercise fiends who prefer gluten-free foods, are gluten intolerant or, worse yet, suffer from celiac disease – a lifelong intestinal disorder that affects one in 132 people in the United States. Traditionally, there has just not been a whole lot on the typical pre-race menu for these folks.

As many of my customers know, celiacs can’t eat gluten, which is a protein found in grains such as wheat, rye and barley. Some of the most common gluten-containing foods in an athlete’s diet are bagels, pasta, crackers and pretzels. These foods are high in carbohydrates, to be sure, but they can spell race-ruining intestinal problems for some, and for those suffering celiac disease, eating gluten is like ingesting poison.

According to the Celiac Disease Foundation, gluten damages the hair-like projections called “villi” that line the wall of the small intestine. If left untreated, it can lead to other health conditions such as anemia, osteoporosis, thyroid disease, and autoimmune reactions. Common symptoms of celiac disease or severe gluten intolerance include abdominal cramping, intestinal gas, distention and bloating, chronic diarrhea or constipation (or both). Less obvious symptoms include depression, dermatitis, bone or joint pain, fatigue and osteoporosis.

The cure is simple: Total abstinence.

Completely removing gluten from your diet allows for healing of the intestine and promotes regrowth of the villi. The time it takes varies and depends on how long the damage has been going on in the intestines. Of course those with gluten intolerance should also follow the same “no gluten is good gluten” regimen. That means no more foods or food ingredients made from grains, including wheat, bran, rye, barley, bulgur, kamut, spelt, wheat germ and semolina.

We said the cure is simple. But it’s not easy – especially if you’re a marathon runner or a triathlete who seemingly requires a diet consisting largely of pasta, bagels and all those aforementioned goodies the night before the big race.

So what’s a dyed-in-the-wool athlete to do?

There are all kinds of gluten-free flours out there, made from rice, soy, corn or potatoes. Most fruits, vegetables, rice, potatoes and dairy products are also a pretty safe bet. And fresh meats, fish and poultry that haven’t been breaded or marinated are also good choices for those seeking an alternative to gluten.

Other carb-rich, but gluten-poor foods you can eat include beans, lentils, hummus and fat-free bean dip. There’s millet, amaranth, quinoa and buckwheat, as well as sweet potatoes, winter squash and corn.

And if you’re heading over to that pasta party, bring along your own plateful of goodies.  The folks at Active.com have come up with some delicious gluten-free meals for those on the run – or about to go on a run.

For instance, how about a meal of scrambled eggs with black beans, salsa and a corn tortilla? No gluten in sight. Or try some marinara sauce over spaghetti squash and white beans. How about a salmon salad with grapes, almonds and curry powder?

Enjoy the party. Slowly savor the salmon as your friends dive into pounds of pasta and sourdough bread smothered in grease.

Your stomach will thank you on race day. And of course, don’t forget about the wheat- and gluten-free line of all natural PureFit Nutrition Bars!

Gluten-Free Cinnamon Banana Bread

INGREDIENTS:

• 1 cup gluten-free, all-purpose baking flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/2 teaspoon xanthan gum
• 1/4 teaspoon salt
• 3 overripe bananas, mashed
• 1/4 cup canola oil
• 1/3 cup all-natural agave nectar
• 1/3 cup unsweetened soy milk
• 2 teaspoons pure vanilla extract

DIRECTIONS:

1. Preheat the oven to 350°. Lightly oil an 8 1/2-by-4 1/2-inch loaf pan. Line the bottom and sides of the loaf pan with parchment paper and set aside.
2. In a medium bowl, whisk the baking flour with the baking soda, baking powder, cinnamon, xanthan gum and salt. In another bowl, whisk the bananas with the oil, agave nectar, soy milk and vanilla. Add the banana mixture to the dry ingredients and whisk until smooth. Pour the batter into the prepared pan and bake for 45 minutes, or until a toothpick inserted into the center comes out clean. Let the banana bread cool on a rack for 20 minutes before turning it out. Let cool completely before slicing.
   

Yields 8 servings

Nutrition: Per serving: 198 calories, 8g fat, 0.6g saturated fat, 33g carbohydrates, 3g fiber