Here's What You Should Be Eating On The Reg If You Want Amazing Skin

zoodles with sauteed spinach.jpg

I often get asked what my skincare regimen is.

It's really simple.

And, to be totally honest, I really don't use a ton of products, side from a daily moisturizer with SPF and an anti-wrinkle cream. It comes down to what I eat.

There is really no other truth. When it comes to a natural glow; you really are what you eat. 

Girlfriend, I get it...

Curbing breakouts and clearing up our complexions are always on our mind. But, if you really want to achieve amazing skin, think about what you are putting in your mouth. You have to nourish your body from the inside out. 

Here are foods that will help fight redness, puffiness, and wrinkles.


Avocado

There's a reason why it's a popular ingredient in face masks. As well as being packed with high amounts of fiber, protein, magnesium, vitamin B6, E, and K, avocados also hold biotin. Not only is biotin essential for helping prevent brittle hair and nails, but it also helps combat dry skin. Unlike other fruits, avocados also contain Omega-9 fats, which can help repair damaged skin by reducing irritation and redness.

Collagen Peptides

Let’s be real, we all want to look and feel younger and have youthful skin indefinitely. I contacted my Naturopath and read a bunch of medical journals and found out that the answer is Collagen + Vitamin C. Collagen is a naturally occurring protein and the building block of healthy skin, hair and nails. And vitamin C reverses the harmful effects of UV exposure on the skin by neutralizing free radicals. Interestingly though, vitamin C is essential for the synthesis of collagen. Taking a collagen supplement, without vitamin C, won’t have the same impact.

Papaya 

They're a fabulous source of vitamin A and C, which helps your skin battle acne and speeds up the rebuilding process of your skin. It also contains magnesium, potassium, niacin, carotene, protein, fiber and an enzyme called papain that provides many health benefits. Not just the fruit pulp, even the seeds of papaya have many health benefits. Papaya has several components that are great for your skin as well as hair.

Sweet Potato

The skin contains high levels of vitamin A and beta-carotene. When the body receives beta-carotene, it converts it into active vitamin A, which is essential for maintaining healthy skin, hair, and teeth. 


Matcha

I LOVE matcha! It keeps your skin glowing by helping to hydrate the skin cells and fight inflammation that would otherwise irritate and dull your skin. Proper hydration improves cell turnover, meaning you have healthy new cells to improve your skin tone and maintain vibrant looking skin. If matcha is not for you, you can drink regular green tea or straight up water with lemon to keep your hydration status high.

Salmon

Simply put, it's a glowing skin superfood. It's high in omega-3 fatty acids that work to maintain wrinkle-free skin, reduce inflammation, and prevent collagen breakdown, keeping your skin smooth, young, and healthy. It also helps to fight breakouts and keep the skin clean, clear, and bright. Add it to a salad or have it as a main dish two to three meals a week.

Turmeric

The spice is a great anti-inflammatory that's also high in curcuminoids, which are antioxidant phytochemicals. These antioxidants fight free radicals and prevent them from causing wrinkles and age spots, while also fighting inflammation, like redness and puffiness, leaving your skin looking bright, clear, and glowing. You can easily incorporate it into your diet is by drinking golden milk or incorporating it into dishes like scrambled eggs or mixed vegetables.

 

And, I should also add that I avoid dairy. Dairy is known to cause inflammation and breakouts. 

Follow @ValerieFidan on Instagram for the latest bits + bites!.

Make Your Diet Easier to Stick To With These Seven Tips

balanced-bowl-1.jpg

I don’t like the word “dieting” in the sense that there are SO many fad “diets” out there that restrict food groups, calories and have ridiculous rules that everyone eventually breaks. In any of my posts when I say the word diet, I am talking about the food you consume on a daily basis, rather than a set of rules stating you can ONLY eat cabbage soup or drink lemon water. I will emphasize that I am not an advocate for fad diets, detoxes, juice fasts, etc. Your diet should be a sustainable lifestyle choice with plenty of balance. This means incorporating foods from all food groups and eating correct portion sizes.

Make your diet easier to stick with starting today by following these simple and effective steps. Revamp your pantry, fill your fridge with the right foods and prepare your snacks in advance. Go grocery shopping on Sunday to stock your home with whole foods. This will make it simple to stick to your healthy eating program. Then get rid of all the temptation foods in your home that could make it hard to stay on track. And just so you do not feel deprived allow yourself one cheat meal per week. This can be the perfect time to dine out!

These are my seven tested and tried true ways to making sticking to your new diet work.

1. MAKEOVER YOUR PANTRY

Give your pantry a makeover and fill it with whole grains, nuts, and foods that nourish your body. This will make snack time even easier and create healthy meals a breeze. Preparation is the key to weight loss success so prepare your pantry pronto, girlfriend!

2. FILL YOUR FRIDGE WITH THE RIGHT FOODS

Get rid of the cheese and processed foods and replace with fruits and veggies. If you fill your fridge with the right foods, you will find it so easy to stick to your diet. Then it will no longer be a diet just a way of life.

3. PREPARE SNACKS IN ADVANCE

Cut up veggies and arrange snacks like hummus in the fridge for your convenience and ease and to stick to the plan. Sometimes the sheer thought of creating snacks and meals can be stressful. If you're prepared when hunger or the 3 pm snack attack strikes, you just have to open up the fridge, grab and go!

4. GET RID OF TEMPTATION FOODS

If you know chips, cookies, and crackers tend to be your weak points, eliminate these temptations from your home. In fact, why are they even there? Make sure you toss all your unhealthy food from your home and start on a clean, healthy slate!

5. PLAN OUT YOUR WEEKLY HEALTHY MENU

So Monday is lettuce wrap night, Tuesday it is turkey tacos on a whole wheat wrap, Wednesday is quinoa and veggies and so on and so on. Create a healthy weekly menu, and this will help you as you go shopping so you can shop for these ingredients while also helping you to stay on the right track to super slim success! Need som ideas? Check out Amanda Meixner aka @meowmeix or Tina Chow aka @fitchickscook for inspo.

6. ALLOW YOURSELF ONE CHEAT MEAL A WEEK

So you have been so good and committed to your healthy eating all week, you go girlfriend! Now it is Saturday night, and you have a dinner invite at your favorite Thai restaurant. Before you decline, remember it is time to allow yourself a cheat meal. (Remeber it's a cheat meal, not a cheat day.) If you are good all week long, it is perfectly okay to celebrate and allow yourself one cheat meal! Savor each bite and enjoy; after all, you earned it!

7. REWARD YOURSELF WITH A NEW FITNESS TOP

If you have been on track all week long, you deserve to celebrate your commitment to change. This is healthy change so celebrate by allowing yourself to shop for a new workout top, shorts or other fitness motivation to inspire you to continue on this path! So with these super-effective tips, follow along. This will make it easier for you to stick with the program to a healthier, leaner and happier you. And you may just rediscover yourself in the process!

8 Swaps Every Female Needs To Make For Instant Healthier Meals 🍽

8-Swaps-Every-Female-Needs-To-Make-For-Instant-Healthier-Meals-🍽.jpg

We all want to eat healthier, but that doesn’t mean it’s always easy to do so. Whether it’s a matter of willpower, time or ability, there are some easy things you can do at mealtime that will make what you eat so much better for you without much extra effort. With time, you'll start to notice that you're feeling much better.

So, start making these swaps today, and you’ll be healthier, little by little, in no time.

SWAP 1: WHOLE GRAINS ARE BETTER THAN REFINED

Whole grains contain more nutrients than refined, including B vitamins and fiber.That makes them the way better choice. Look for 100% whole grains on the ingredients labels.

SWAP 2: SKIP THE PASTRIES AND EAT EGGS FOR BREAKFAST

Instead of a bowl of cereal or high-carb muffin, try a couple of eggs for breakfast. The protein will fill you up and keep satiated until it’s time to eat lunch.

SWAP 3: FLAVOR WITH HERBS AND SPICES

Swap out your typical table salt in your recipes for herbs and spices, and you probably won’t even notice. You still get all the flavor without the increase of high blood pressure caused by table salt. Why is that? Well, commonly purchased iodized salts, available at supermarkets or sitting on the table of your favorite restaurant, have synthetic chemicals added to them. These compounds include everything from manufactured forms of sodium solo-co-aluminate, iodide, sodium bicarbonate, fluoride, anti-caking agents, toxic amounts of potassium iodide and aluminum derivatives. It may come as a shock, but most table salt is not only unhealthy but can sometimes be toxic.

SWAP 4: SEA SALT INSTEAD OF TABLE SALT

And, speaking of salt...it's not bad for you. It's the type of salt you are using that is.To enhance flavor, you can alternatively opt for sea salts, which are often non-iodized and contain other beneficial trace minerals, algae, and even marine bacteria that can tolerate high levels of salt. All these may contribute to a more complex flavor to food.

SWAP 5: USE FULL-FAT DAIRY INSTEAD OF LOW-FAT OR FAT-FREE

Unless you have an intolerance or are allergic to dairy, most medical experts say not to eliminate it from your diet. Low-fat and Fat-Free dairy is not as healthy as you think. It has added sugar and will not leave you satiated because the fat has been removed. By choosing high-fat milk and cheese, you get plenty of health benefits. It is an excellent source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients. It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk. It also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes.

SWAP 6: EAT SALMON INSTEAD OF RED MEAT

Salmon is packed with omega-3 fatty acids, which are beneficial to your heart and brain. In addition, salmon also contains less saturated fat than red meat.

SWAP 7: QUIT EATING FLAVORED YOGURT

Yogurt is a great choice for a healthy diet, but the sugary fruit flavors are way too high in added sugar. Have plain Greek yogurt with fresh fruit on top instead, and you’re way better off.

SWAP 8: PASTURE RAISED BUTTER AND GHEE INSTEAD OF STANDARD BUTTER

Butter used to be considered unhealthy because it contains saturated fat. Butter isn’t the bad guy, and you can certainly have it, especially ghee and grass fed, pasture raised butter. Unlike standard butter, butter from grass-fed cows is also much higher in Omega-3 fatty acids and vitamin K2, compared to butter from grain-fed cows. As you can see, butter from grass-fed cows is a much healthier and more nutritious choice. Ghee has a higher smoke point than butter so ghee is more stable at high heat. Meanwhile, grass-fed butter is better for baking and cooking at lower temperatures. It also has a unique nutrition profile without any lactose or casein, but it’s rich in short-chain and medium-chain fatty acids and butyrate.

Here's Why You Should Never Skip Breakfast

Open-Faced-Spinach-Omelete_20.png

Breakfast like a king, lunch like an earl and sup like a pauper.

This old adage contains sound advice, according to modern nutritionists. Skipping breakfast is not good for you, eating the wrong things for breakfast is, too. Whether you're a kid still sprouting or a fully grown specimen of the human race, food delivers the nutrients we need, and breakfast happens to be particularly important because after a night's sleep our bodies are low on protein, vitamins, minerals and energy. Hence the word "break" and "fast."

1. Skipping breakfast is linked to weight gain

Numerous studies have proven that eating breakfast aids weight loss. These studies have proven that people skipping breakfast habitually, are 4.5 times more likely to become overweight or obese than those who eat a healthy breakfast.Help avoid a sluggish metabolism by starting your day with eggs or oatmeal. I actually fluctuate 3-4 pounds if I miss breakfast. Why is this? Because without properly fueling, your body is missing those important macros that help control your appetite and not being ravenous during the day.

2. It contains all the nutrients you need

No, not fatty bacon, sausage or hash browns! Breakfast foods like oats and eggs or fruit and unsweetened yogurt will provide you with your daily dollop of healthy nutrition. Those who skip breakfast will have lower levels of potassium, zinc, calcium, magnesium, phosphorus, and vitamins A, B6, C and E.

3. You'll Have More Energy

To stabilize your blood glucose level and have more energy, start your day the right way with some eggs. This will provide you with lean protein for a powerful day! And starting your day with protein and a healthy fat will curb your appetite so you make healthier choices for the day. Having more energy is one of my top reasons you should never skip breakfast.

4. Breakfast helps balance protein levels

Instead of scarfing down most of your daily protein dose at dinner time, change your breakfast routine. Our bodies need protein to develop and maintain lean muscle tissue. If we don't get a sufficient supply during the day, muscle maintenance is not optimized.

Our bodies use energy to digest food and make efficient use of the nutrients we consume. This is called the thermic effect of food (TEF). Not all foods burn up the same amount of energy, though. Protein has a far higher TEF (20 - 35%) level than fat or carbs. This means a high protein intake can significantly boost our metabolism and increase the amount of calories our bodies burn, amounting to as much as 100 additional calories per day.

Eating lots of protein at dinner time doesn't work because our bodies can only absorb and process so much at a time. Include milk, yogurt, eggs, cheese and lean meats in your breakfast to balance protein levels correctly and you'll feel fuller for longer.

5. Protein at breakfast is the best hangover cure

Why should a plate of bacon and eggs serve as the ideal hangover cure after an epic boozy night out? It's because our bodies crave protein in the mornings. Proteins are broken down into individual amino acids. They help our liver to detoxify, which speeds up our recovery. Alcohol consumption depletes the number of amino acids in our bodies, which means eating a hearty bacon butty will get your amino acids working again, according to researchers at Newcastle University.

Do you always eat breakfast and does it contain protein?

These Are High-Fat Foods You Should Be Eating That Won't Wreck Your Diet

These-Are-High-Fat-Foods-You-Should-Be-Eating-That-Wont-Wreck-Your-Diet.jpg

Are you one of those people that avoid fat like the plague? I used to be just like you. But, what if I told you that fat is good for you? It's true it is. Let's be real, it's not fat that you should be worried about, it's those carbs, which we'll get into next week. These Are High-Fat Foods You Should Be Eating That Won't Wreck Your Diet letsregale.com

Some high-fat foods are healthy for you. These high-fat foods can help maintain your cells and keep your hormones balanced, keep you fuller for longer and also boost your immunity. However, so many people aim for a non-fat diet, believing this is the answer to being slim. (This is another topic for next week.) But slimming down can be more easily achieved by consuming healthy fats. This is in fact just what your body needs. As a result of consuming these healthy fats, your skin will be clearer, your body leaner and your immune system will be boosted. Here are high fat foods you should eat during your diet.

Eggs

Most dieters choose egg whites over the whole scrambled egg due to fear of weight gain. Although I totally understand the thought process, this is a falsity. Having the whole egg can aid your weight loss even more. Even though there is fat in the yolk, this is healthy fat which can aid your weight loss. So, go ahead, enjoy the whole egg with a smile as you better your body nutritionally while slimming down.

Nuts

Why should you be eating nuts? Well, it is pretty simple. They are a healthy fat in moderation (no more than a handful a day), full of protein and fiber. In addition to helping you feel full longer while suppressing your appetite, this is healthy fat. Not bad for dieters, right? A handful of nuts suppressing your appetite is a dieter's dream!

Avocado

Did you know that a half of an avocado contains a whopping 15 grams of fat? The good news is that 10 of those grams are monounsaturated fats, which contributes to improving your cholesterol levels. Foods high in monounsaturated fats may prevent the accumulation of #belly fat so dieters, enjoy! And the #benefits don’t stop there. Avocados are also high in antioxidants and nearly 20 vitamins and minerals. So enjoy to better your health and slim that body down!

Coconut

Coconut was once said to clog your arteries but now, through countless studies, that has proved to be incorrect. Coconut has fat, but it's the healthy fat shown to improve the health of your heart. Coconut in moderation can lower your risk of heart disease. Cheers to that as you munch on a piece of coconut!

Olive Oil

Look at the Mediterranean diet and its use of olive oil. Olive oil works great for cooking or even as a salad dressing because of the great taste. It’s high in monounsaturated fatty acids, which is the healthy, diet-friendly fat for those looking to lose weight. Working olive oil into your diet can help lower your risk of heart disease by lowering your total cholesterol and low-density lipoprotein cholesterol levels. And you can lean down in the process - just enjoy in moderation!

Peanut Butter

Peanut butter is also a healthy fat that can help to curb your appetite and keep you feeling fuller for longer. Spread a thin layer on a slice of whole grain bread as a great post workout snack. This protein packed snack will aid your recovery and assist in your weight loss goals!

Salmon

Although salmon is high in fat, this is a healthy fat that can lower your risk of heart disease. Salmon contains Omega 3, which your body requires reducing your risk of a heart attack. So enjoy this healthy fat two times a week for a heart healthy and happy life!

Enjoy the healthy high-fat foods that are dieter friendly in moderation. And please share, what is your fav? Mine are eggs; they help me start my day the right way!