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Seasonal Skin Breakouts and Dryness?

Our recommended Holistic Nutritionist examines why our skin breaks out and is super dry right when season changes...and it has a lot to do what we consume to help with the change of seasons! Read more here from the ladies from Bites of Vitality:

It happened last year, and its happening againThe change of season brings on changes in skin health including unwanted breakouts and dryness. Here are some of our top food based tips for glowing skin and the reasons why you should incorporate them; because we believe knowledge makes healthy decisions easier to follow through with.

 

HEALTHY FATS

 

Fats are imperative for healthy skin, especially omega 3 and 6 essential fatty acids (EFAs). The quality and source couldnt be more important. Damaged or processed fats are actually pro-inflammatory and create free radical damage (think fried foods, processed foods, old oils, refined cooking oil).

 

On the other hand, healthy fats nourish:

  • EFAs are anti-inflammatory and especially helpful for conditions such as eczema and psoriasis.
  • omega 6 is important in the synthesis of sex hormones, if you get hormonal breakouts assess your diet for possible EFA imbalances.
  • fats make up our cell membranes, making them:
    • necessary to prevent dry and flaky skin
    • necessary aspects of cellular detoxification
    • important players in cellular oxygenation

Sorry to repeat myself but I really want this to set infats make up your cell membranes. Your entire body is made up of cells.

 

Some whole food healthy fat sources include; flaxseed, chia seeds, pumpkin seeds, walnuts (and their unrefined oils), certain sea vegetables, cold water fish (such as salmon, halibut, cod, trout, anchovy, sardine, and mackerel), hemp seeds, wheat germ, and rice bran (and their unrefined oils).

 

HIGH FIBRE FOODS

This breakfast is well-cooked oats (soothing high fibre food) with hemp and pumpkin seeds (healthy omega 3 and 6 fats) and cinnamon (yum)

 

Fibre is important for skin health because if you dont keep things moving then toxins just get picked up by the bloodstream and recirculated throughout the body. IDEALLY you will fully digest and eliminate a meal in MAXIMUM of 48 hours. If it is taking longer than that for waste to leave your body, you are constipated. Sorry, its not glamorous, but you can feel a lot better just by regulating bowel movements!

 

Increase water, eat soothing fibres like well cooked oats, greens and the lubricating fat foods listed above, and do some exercise to remedy slow elimination.

 

Exercise doesnt have to be aggressive or strenuous, even a brisk walk or doing leg raises while watching television can help. If you have reduced mobility, consider dry brushing (a great practice for increasing circulation and lymph flow and reducing the appearance of cellulite!)

 

CLEAN PROTEIN

Raw seeds, whole grains, leafy greens and legumes are all high in protein and antioxidants to help you feel strong, energized, and full of vitality. If you are getting most of your protein from animal sources, make sure you buy quality meat. Animals (including humans) store toxins in fat. Therefore, if you are eating steak from a cow that ate genetically modified, chemical-ridden grains; grew up in unsanitary conditions; with stress hormones constantly running through its veins then your protein is not clean (not to mention… poor cow).

 

ANTIOXIDANTS

 

Speaking of antioxidants in those legumes and plant foodsantioxidants are directly responsible for preventing wrinkles, skin damage, and other signs of aging. Antioxidantis a term that encompasses certain vitamins and minerals (A, C, E, Zinc, Selenium) and natural chemicals found in many plant foods. Food, topical (like Vivas Vitamin C serum and moisturizers), and supplement forms of antioxidants will all help prevent or reverse cell damage. One veggie that really packs an antioxidant punch is bell peppers:

 

They contain antioxidant phytonutrients, powerful antioxidant vitamins A and E, and are especially high in Vitamin C, even more so than oranges!

  • Vitamin C is a key player in collagen production, collagen makes skin strong and firm.
  • Vitamin A is necessary for tissue (skin) formation
  • all antioxidants fight free radical damage free radicals are responsible for cancer, dryness, age spots and wrinkles.

Collagen is also important for healthy joints. Bell peppers have to be one of the best anti-aging foods! And we dont just mean the aesthetics of aging. Prevent arthritis and other degenerative diseases by eating anti-aging foods too!

 

 

Is this information shocking and ground-breaking? No. It is simple and attainable for anyone. Trying to keep up with ever changing food trendsand the superfood of the weekcan make healthy eating overwhelming. Many of us give upin all the confusion and fall into bad habits.

 

Sample Whole Food Menu Plan for Glowing Skin:

each meal is high in fibre, protein, and antioxidants, with a focus on quality fats added to the day as a whole.

 

Breakfast

 

Batch cooked oatmeal (great time-saver, make 1 pot on your Monday with 3 servings for 3 quick and easy breakfasts)

toppings can include any of the following antioxidant, healthy fat, clean protein foods:

  • raw nuts and seeds, orange zest, cinnamon, apple or pear pieces, blueberries, raspberries, cacao powder, honey, maple syrup, hot almond or coconut milk, whatever your heart desires!
  • try an oatmeal parfait! Layer cooked oats, frozen berries, organic plain greek yogurt & honey. By the time you get to work the berries are defrosted.

 

Snack

 

Cut carrot, celery and bell pepper dipped in raw almond butter (check out this link for more ideas)

(http://www.bitesofvitality.com/2015/11/tbt-6-tips-and-recipes-for-eating-healthy-on-the-go/)

 

Lunch

 

Leafy greens (such as spinach, lettuce, kale, or a mixture) with roasted veggies, walnuts or seeds, goat cheese, balsamic vinegar and unrefined flax or olive oil.

  • batch cooking a big pan of roasted winter veggies such as beets, brussels sprouts, squash, sweet potatoes, yams, potatoes, garlic and onions makes for a filling and quick salad topping

 

Dinner

 

Curried coconut red lentil soup with optional brown rice and a side of kale sautéed in coconut oil and lemon juice.

 

Dessert

 

Organic dark chocolate because its FULL of antioxidants :)

 

At Bites of Vitality we want to simplify healthy living. This means understanding how food and products can either nourish or harm the body. Preparing healthy food for ourselves is a form of self-love and important self-care. If you dont feel GREAT, I encourage you to assess your diet.

 

Thanks for reading and have happy, healthy holidays!

 

Carly Mantik,

Registered Holistic Nutritionist

Bites of Vitality

Follow me on Instagram for daily whole food and healthy living tips!



Article written by Victoria Wong

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