Double Duty Foods for Beauty

It is true, we are what we eat - are you feeling more like a donut or a carrot today?  We know that we feel better and have more energy when we eat healthy, but the truth is that our skin and hair is also healthier and looks so much better when we eat a well-balanced healthy diet.  Foods like avocado, green tea, and yogurt are great for us when consumed, but they can also provide benefits when applied.  Here are some foods that are great to eat and use on your skin:

AVOCADO

Eat it:  Avocado is truly a super food, especially for your skin.  It is rich in antioxidants and essential fatty acids that help keep your skin plump and smooth.  Jessica Wu, MD, says that they also help replenish the protective layer of fatty acids that surrounds skin cells, keeping moisture in and preventing dehydration. You can get your avocado fix by topping chicken sandwiches, burgers, chili, tacos, and salads with this beauty food.  Also try using avocado in place of mayo on your next sandwich, wrap, or burger.

Apply it:  "An avocado face mask may help slow skin's aging process," says nutritionist Lisa Drayer, RD.  Make an anti-aging moisturizing mask by pureeing a ripe avocado and mixing it with 1/4 cup sour cream, which has lactic acid to help exfoliate dead skin cells.  Spread over your face and leave on for 10 minutes before rinsing with water.

TEA

Drink it:  Teas also boasts antioxidants, but green and white teas are especially beneficial because they have twice the antioxidants of black tea.  They also have EGDG (epigallocatechin gallate), a type of antioxidant that protects skin from damage caused by exposure to sun and pollutants, says Dr. Wu.  Tea is great both hot and cold, but you can also use it as a poaching liquid for chicken or fish.

Apply it:  Tea is a natural hair-color booster that you can use as a rinse to bring out highlights in dyed and undyed hair, says Jet Rhys, owner of the Jet Rhys Salon in San Diego.  Chamomile revitalizes golden highlights in blonde hair, black tea perks up brunettes, and berry or red teas add oomp to auburn or red hair.  Prepare 8 oz., let it cool, then saturate your strands with the solution.  Put on a shower cap and wait 15 to 30 minutes, then rinse with water.

ALMONDS

Eat it:  Are you starting to see more gray strands or are you way past "gray strands"?  You need to grab a handful of almonds.  According to Dr. Wu, almonds contain high levels of catalase, an enzyme that may help slow the graying process by preventing a buildup of hydrogen peroxide in follicles that can cause hair to turn gray.  They are a great snack, but can also be chopped in the food processor and added to breads and waffle batter, mixed into pesto, or used as a crunchy coating for chicken or fish.

Apply it:  Here is a great exfoliating body scrub that you can make at home from "The Beauty Cookbook".  Grind 1/4 cup almonds in a food processor until superfine, then mix in 2 tablespoons organic virgin coconut oil to make a paste.  In the shower, run the skin-softening mixture over rough areas, such as knees and elbows, and then rinse with water.

COCOA

Eat it:  Cocoa has a high concentration of flavanols, plant compounds with antioxidant properties.  They help protect skin from sun damage.  Cocoa can really up the intensity of BBQ sauce and makes a delicious snack or dessert when added to non-fat yogurt and maple syrup to make a dip for fresh fruit.

Apply it:  A zero-calorie way to get the skin benefits of cocoa's flavanols:  use it as a bath soak, suggests Ginger McLean, spa director at Hotel Hershey in Pennsylvania.  Add 1/8 cup unsweetened cocoa powder, which also nourishes dry skin, and 1/3 cup instant fat-free dry milk to your tub.

YOGURT

Eat it:  Yogurt can help keep your pearly whites pearly white.  It is packed with calcium and phosphorus that can strengthen tooth enamel and protect your teeth from cavities.  Greek yogurt is high in protein which is an essential nutrient for the production of collagen.  You can get more yogurt in your diet by substituting greek yogurt (thicker than regular yogurt) for sour cream in recipes and salad dressings.

Apply it:  The lactic acid in yogurt is an alpha hydroxy that sloughs away dead skin cells and unclogs pores.  Apply a thin layer of full-fat yogurt to skin and leave on for 10 minutes before rinsing.  You can also whip it into a protein-rich hair mask, says Rhys.  Whisk together 1/2 cup full-fat yogurt, 3 tablespoons honey, and 1 egg yolk.  Apply to hair, put on a shower cap, and wait 15 minutes before rinsing and washing as usual.

STRAWBERRIES

Eat it:  Strawberries are a double super food - packed with vitamin C and ellagic acid.  Vitamin C is vital for production of collagen and acts as an antioxidant to prevent damage from sun and pollutants.  A 2007 study in the American Journal of Clinical Nutrition showed that high intake of vitamin C was associated with a lower likelihood of wrinkles and skin dryness.  Ellagic acid increases skin's ability to retain moisture and has been shown to fade dark spots caused by sun exposure.  Blend up some strawberries and freeze for a delicious cool treat or add a touch of balsamic vinegar to pureed strawberries and use the mixture as a sweet sauce over chicken, pork, or ice cream.

Apply it:  The vitamin c and ellagic acid in strawberries help protect your skin from environment damage.  Try this mask to get the benefits of strawberries.  Puree the berries in a blender and mix in chilled full-fat plain yogurt and a squirt of lemon juice (it has antiseptic properties and may help lighten dark spots).  Apply the mixture to your face, leave it on for 20 minutes, then rinse.

Resource:  Prevention Magazine, September 2011


WHAT'S FOR DINNER?
Hopefully you grilled up a couple extra chicken breasts this weekend, if so you can make this crowd-pleasing dinner in a flash.  If not, you could grab a roasted chicken and get a great result.  The toppings I have included are only a starting point, the variety of toppings for these nachos is endless.  I have boosted the nutrition of a traditionally "not so healthy" choice by using black beans, fresh sweet bell peppers, grilled chicken breast, fresh salsa and of course guacamole.  My kids thought this dinner was so much fun!

Power Nachos
Servings:  4

Ingredients
1 bag baked tortilla chips
1 15 oz. can low-sodium black beans, drained and rinsed
2 chicken breasts, grilled and chopped into 1" pieces
1 sweet red bell pepper, chopped
1 1/2 cups cheese, grated
1 container freshly prepared pico de gallo (any fresh salsa will work)
guacamole (recipe below)
non-fat sour cream
pickled jalapenos

Directions
Preheat oven to 400 degrees.  Line two sheet pans with 4 pieces of foil cut to approximate shape of dinner plates.  Spread a layer of chips on each piece of foil.  Top the chips with black beans, chicken breast, sweet bell pepper, and grated cheese.  Place sheet pans in the oven for 8 to 10 minutes until cheese is melted and chicken is hot.  Prepare guacamole while nachos heat.  Remove from oven and slide each piece of foil on to plates.  Top nachos with fresh salsa, guacamole, non-fat sour cream, and pickled jalapenos.

Speedy Guacamole

Servings:  4

Ingredients

·        1 medium avocado, halved and meat scooped out

·        2 T fresh pico de gallo

·        1 t cumin, ground

·        ½ small lime

·        Coarse sea salt and freshly ground black pepper, to taste

Directions

Place the meat of the avocado on a small plate.  Top the avocado with pico de gallo, cumin, juice from the lime, and the salt and pepper.  Use a fork to mash and mix all ingredients together.  Taste and adjust seasoning as needed.  If not using immediately, place a piece of plastic wrap directly on the guacamole and store in the fridge so that it does not start to turn dark.

Here's to fresh, fast, and fantastic food!