Best Nutrients for Optimal Skin Protection

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Wanna nourish your skin from the inside out? Here are the nutrients I recommend and best dietary sources.

Vitamin A
Vitamin A can treat skin conditions including acne, eczema, psoriasis, cold sores, wounds, burns, and sunburn. DIETARY SOURCES: liver, egg yolks.
Zinc
Plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell Division, has anti-inflammatory effects, and protects against UV radiation.
DIETARY SOURCES: red meat such as beef and lamb, and seafood such as oysters, scallops, and other shellfish are the highest animal sources of zinc. Plant foods such as pumpkin seeds and other nuts can also be high in zinc as well, but are less bioavailable.
Vitamin C
Plays a crucial role in the regulation of the structural protein collagen, which is necessary for the extracellular stability of the skin.Vitamin C contributes to better skin appearance and less skin wrinkling. May also help prevent and treat ultraviolet (UV)-induced photo-damage by acting as an antioxidant.
DIETARY SOURCES: bell peppers, guava, dark leafy greens, broccoli, brussels sprouts, kiwi, citrus fruits, strawberries, and parsley are high in vitamin C.
Omega-3 Fatty Acids
Helps regulate the bodies inflammation levels where too much can cause skin conditions such as acne, psoriasis, eczema, dermatitis and rosacea. Omega-3 fatty acids have been demonstrated to inhibit inflammation in the skin caused by UV radiation, and may even reduce the risk of skin cancer.
DIETARY SOURCES: Cold water fatty fish such as sardines, salmon, mackerel, tuna, anchovies, and black cod. Walnuts and flax seed.
Probiotics
Probiotics influence systemic inflammation, oxidative stress, glycemic control, which may have important implications in skin conditions such as acne, rosacea, atopic dermatitis, and psoriasis.
DIETARY SOURCES: fermented foods such as sauerkraut, kimchi, yogurt, and kefir in your regular diet.
Vitamin E
Acts as an Important protective factor on the skin’s surface. Vitamin E is a potent anti-inflammatory agent, defending the skin against free radicals, prevents inflammatory damage from sun exposure, helping to reduce the aging and skin cancer risk from excessive UV radiation.
DIETARY SOURCES: soybean, canola, corn, and other vegetable oils. Spinach, turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, broccoli, and brussels sprouts. Olive oil contains a moderate amount of vitamin E as well.
Good news, these are similiar to my list for building a strong immunity!
So taking a good multi vitamin and mineral pack with enough A, C, E, and Zinc and a probiotic and fish oil will protect your skin and boost immunity too. For info on my favorite supplement pack, click here

Building Resilience in Times of Turmoil

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Welcome to my 6 week zoom class meeting Wednesday, April 1- May 6 from 12-1 PM. Each week we will discuss different yogic principles to live by. The classes will include grounding, de-stressing, teachings, sharing, and group healing. You will leave feeling empowered, strong, and at peace. Some of the topics we will discuss include:

  • Presence
  • Gratitude
  • Attitude
  • Daily Practices
  • Self-reflection
  • Surrender

The program investment is $120 for all 6 classes, or $25 for each class attended separately if there is space available. Classes will be recorded and sent to participants if you miss it or want to watch again. Payment is through Venmo, Paypal or Zelle. Contact Renee at (914) 763-9107 or renee@nutritionyogahealing for more information or to enroll.

Is the radish a super food?

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There are always new super foods popping up. We haven’t heard much about the radish. Here are some of it’s vast benefits:

  1. Low in calories, 1/2 cup is approximately 12 calories.
  2. Packed with potassium and other vitamins and minerals.
  3. High in fiber which helps fill you up so you eat less at a meal. Fiber also helps with constipation and may lower LDL, the bad cholesterol as well as balance blood sugar if you are diabetic or pre-diabetic.
  4. Contains isothiocynatates, a compound that may be effective against preventing some cancers.
  5. Has a decent amount of Vitamin C which can boost the immune system and improve collagen production which helps the skin and builds cartilage which can help with arthritis.
  6. They contain  anti-inflammatory flavonoids that are cardio protective as well as gut healing. Their anti-bacterial and anti-yeast properties and may help with ulcers.
  7. Good for the liver and detoxification.
  8. They taste good, and can be enjoyed in salads, as a juice, or to a sandwich for extra crunch!

Reiki Shares, October 30, 5-6:30

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I am starting ongoing monthly Reiki shares for anyone who is a Reiki I practitioner or higher to maximize your chance of practicing as well as getting a healing yourself. Each share circle will include a meditation and a different teaching and discussion to raise your vibration and level of consciousness as well as individual and group intention setting. The upcoming dates are October 30th, 5-6:30. The cost to participate is $25 and includes refreshments. Limited spots so sign up early. The classes will be in Pound Ridge, NY.

Beach Yoga is Back!

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Join us for our Special Saturday morning Summer Beach Yoga program. The next class is June 29th, 9:30-10:30 at the Lake Truesdale Beach in South Salem.  Raindate is June 30th, same time. The location is often a siting for swans, ducks, eagles and other wild life. There is nothing like combining the serenity of nature with a mindful yoga practice.

Cost is $15 for residents and $20 for friends and guests. Limited spots. Must reserve in advance by calling Renee at 914 763-9107.

Best and Worst Diets Around The World Article

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Check out my recent article in conjunction with Medscape. Click here.

March 14, Optimize Your Gut Function for Better Health & Vitality

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March 14, 12-1 PM, Ridgefield Rec Center
One in Four Americans Have Digestive Concerns… Do You?

During this workshop, you will learn:

  • How to assess and find the root cause of your digestive issues
  • Different tests and treatment protocols for common digestive problems
  • Dietary tips for GERD, IBS, Gas/Bloating, Constipation
Limited spots, Call 203 431-2755 to reserve yours. Free for members, $10 non-members

Farmer’s Market Pasta

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Ingredients:

  • 2/3 cups chopped broccoli, or broccoli and cauliflower
  • 1 small onion, chopped
  • 2/3 carrots, peeled and sliced thin
  • 1 chopped red bell pepper
  • 2 cups snow or snapped peas, trimmed
  • 2 gloves of garlic, minced
  • 1 table spoon extra virgin olive oil
  • salt and pepper
  • ¼ tea spoon, each dried, basil and oregano
  • 2 handfuls of fresh spinach or arugula
  • 1-2 seeded tomatoes, chopped into fine dice
  • 3-4 grilled chicken breast, sliced across the grain
  • 8-12 oz. cooked whole wheat pasta, linguini or bow-tie work well
  • ¼ cup milk or 2 table spoons heavy cream
  • Freshly grated Parmesan cheese
  • Chopped fresh basil and/or chives for garnish

Wash and prepare all vegetables. Heat olive oil in a large skillet or wok over medium heat. Add carrots, onions and broccoli and cook, stirring often. Season with salt, pepper, and dried herbs. Add bell pepper, garlic and peas, stirring constantly. Add cooked pasta and sliced grilled chicken, tossing together. Turn the heat to medium high and stir in the milk or cream, freshly grated Parmesan cheese and the spinach and tomatoes, continuing to stir. Serve immediately with chopped fresh herbs, and extra cheese at the table.

For variety, use slices of baby squash or fresh mushrooms.

Scrambled Tofu

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This recipe, used with permission, is taken from “NEWSTART® Lifestyle Cookbook,” page 33.

Ingredients:

  • 1 pound firm tofu
  • ½ cup chopped green onions
  • ½ cup sliced mushrooms (opt.)
  • ¼ cup slivered almonds (opt.)
  • 2 teaspoons Liquid Aminos
  • 1½ teaspoons All-Purpose Seasoning (see below)
  • 1 teaspoon parsley flakes
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon turmeric (opt.)
  1. Drain tofu thoroughly in a colander.
  2. Mash in a bowl and mix in remaining ingredients.
  3. Bake at 350º F for 30 minutes, or simmer in a nonstick skillet for about 20 minutes, until all liquid has evaporated, stirring frequently.
  4. Best if mixed several hours before cooking, to let flavors blend. Serves 4.