Step Ahead Wellness Center Blog

Everyday Foods For Glowing Skin

Posted by deborah neiman on Wed, Jul 22, 2015 @ 03:48 PM

Step Ahead's Nutritionist Sari Greaves, RDN reveals

8 Everyday Foods For Beautiful Skin

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Avocados are not just for eating! A good source of biotin, avocados help to prevent dry skin and brittle hair and nails. When applied topically, they can hydrate parched skin.Sip your way to healthy skin.Green tea's high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day.

Reach for tomatoes. A German study found that lycopene-rich tomato paste helped participants prevent sunburn when they combined it with olive oil, daily for ten weeks. Besides being a great source of the antioxidant lycopene, tomatoes are considered a high-carotenoid fruit. These nutrients may help slow down cellular damage from free radicals.

Slow down aging with salmon. Salmon contains astaxanthin, a carotenoid that improves skin elasticity, so you'll have fewer fine lines.

Crack open some eggs. Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain biotin, an essential vitamin that protects against dry skin.

Put pomegranate on your list. When applied topically, this antioxidant-rich fruit may help skin create more collagen, while speeding healing

Try walnuts. Looking to add Omega-3 fatty acids to your diet but not a fan of fish? Walnuts are a rich source of Omega-3s, which help put shine in your hair and aid in making skin smoother and younger looking.

Build better skin with beans. Another protein source, legumes help repair cells that have suffered free radical damage. During digestion, protein breaks down into amino acids, the building blocks of cells. Amino acids help to speed the repair and regeneration of skin cells and collagen.

Sip your way to healthy skin. Green tea's high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day.

Today's featured recipe for glowing skin: Avocado “Sushi” Salad

All the great tastes of sushi are combined into this appetizing salad.

Authentic sushi rolls are tricky to make, but you can enjoy similar flavors in this appetizer, a simple presentation of rice on greens. Use soft lettuce in place of spinach if you prefer. Top the salad with grilled salmon skin-glowing meal packed with omega-3 fatty acids.

Prep time: 20 minutes
Cooking time: 20 minutes or less (see rice shortuct below)

You Will Need
1 cup rice
1/4 teaspoon salt
1/4 cup rice vinegar
2 tablespoons each lower-sodium soy sauce and lime juice
4 teaspoons sugar
1 carrot, cut into 1/4-inch dice
2 small avocados, cut into 1/4-inch dice
24 small spinach leaves

What to Do
1. In a medium saucepan, bring 2 cups of water to a boil. Add the rice and salt, cover and simmer for 17 minutes or until tender. (Shortcut: Use Uncle Ben's Microwave Brown Rice (2 packets),  cooks in just 90 seconds!)

2. Meanwhile, in a small saucepan, bring the vinegar, soy sauce, lime juice and sugar to a boil. Remove from the heat. Stir into the cooked rice. Transfer the seasoned rice to a bowl and let cool to room temperature.

3. Stir the carrot and avocados into the rice. Dividing evenly, spoon the mixture into four 8-ounce ramekins or bowls and gently but firmly press down. Arrange the spinach on serving plates and invert the molded rice salads onto the spinach.

Serves: 4

Per serving: Calories 322; fiber 3 g; protein 6 g; total fat 12 g; saturated fat 2 g; cholesterol 0 mg; sodium 473 mg (Topped with 3 ounces grilled salmon: 466 calories. To keep the calories low, marinate the salmon for a few hours in a blend of fresh lemon juice and your favorite herbs such as dill, tarragon and garlic, Use PAM olive oil cooking spray or I cant Believe it's not Butter Spray for misting instead of drizzling olive oil.

Adapted from: http://www.rd.com/food/avocado-sushi-salad-recipe/

Tags: @questnutrition, foods for healthy skin