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Posts Tagged skin health

Acai Super Smoothie

acai smoothie

Smoothies are the ultimate meal. They are fantastically easy to make and can pack a powerful punch of nutrients. The Acai Super Smoothie contains antioxidants, vitamins A, C, and K, as well as protein. It is wonderfully refreshing for summer and sure to keep you bikini ready!

Makes 2 servings

Ingredients:

  • 1 pack of unsweetened acai berry smoothie pack
  • 1 c. frozen strawberries
  • 1 c. blueberries
  • 1 banana, peeled
  • 2 c. unsweetened almond milk, hemp milk or water
  • 2 sc. vanilla protein powder

Directions:

  1. Place all ingredients, except for the protein powder, blend.
  2. Pulse in protein.
  3. Enjoy!

 

Photo cred: babble.com

Lorin’s New You Strategy #3

Lorin’s New You Strategy #3

Intermittent Fasting

Incorporate Intermittent Fasting

Okay, it may seem strange that a nutritionist is recommending you stay away from food, but trust me, it’s for your own good! Fasting, as it turns out, is associated with a number of health benefits that most people strive for such as: improved cardiovascular health, reduced cancer risk, improved hormone response and longevity.

In general we are an overfed, undernourished nation. Part the problem is the fact that we have constant access to whatever our little hearts desire at any given point of the day. When we are constantly eating, our bodies forgo much of their natural processes like repair, rejuvenation, and detoxification.

Now I am not advocating you stop your five to six small meals a day, or whatever it is that works best for you. However, it can’t hurt to give fasting a try if you are looking for increased health benefits or want to change your body composition. Intermittent fasting is an umbrella term that covers a wide array of fasting schedules. Generally, it involves cutting calories either a couple of days a week, every other day, or daily.

I know the last thing you need is another fad diet to keep track of. But don’t think of intermittent fasting as a diet but rather think of it as a lifestyle change. We are essentially mimicking the way our ancestors ate with this schedule. They didn’t have food readily available 24/7. Instead, they would eat for some days then fast until they were able to eat again.

Research

Research shows intermittent fasting produces several biochemical benefits. We are in total control of our health and by altering how much and how often we eat, we can dramatically alter how our body operates. How cool is that?

Science has confirmed there are many good reasons for fasting, including:

1. Positive effects on the hormones insulin, leptin, and as well as insulin sensitivity

  • Intermittent fasting helps reset your body to use fat as its primary fuel. When your body becomes adapted to burning fat instead of sugar, you dramatically reduce your risk of chronic disease.

2. Normalizing ghrelin levels

  • Ghrelin increases hunger.

3. Promoting human growth hormone (HGH) production

  • Fasting can raise HGH by as much as 1,300 percent in women, and 2,000 percent in men. HGH plays an important role in health, fitness, and slowing the aging process. It is also a fat-burning hormone, which helps explain why fasting is so effective for weight loss.

4. Lowering triglyceride levels and improving other biomarkers of disease

  • Interestingly, one recent study that included more than 200 individuals, found that fasting increased the participants’ low-density lipoprotein cholesterol (LDL or “bad” cholesterol) and high-density lipoprotein cholesterol (HDL, the “good” cholesterol) by 14 percent and 6 percent, respectively.

5. Reducing oxidative stress

  • Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.

6. Prevention of dementia

  • Ketones are released as a byproduct of burning fat, and ketones (not glucose) are actually the preferred fuel for your brain.
  • Also, intermittent fasting boosts production of a protein called brain-derived neurotrophic factor (BDNF), which promotes neural health and protects brain cells from changes associated with Alzheimer’s and Parkinson’s disease.
  • Research by Dr. Mark Mattson, a senior investigator for the National Institute on Aging, suggests that alternate-day fasting, can boost BDNF by anywhere from 50 to 400 percent, depending on the brain region.

7. Increases lifespan

  • Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more.

 Give it a GO!!

Okay so know you know why you should do it, but do you know how?

I came across www.jamesclear.com who has personally seen several health benefits from intermittent fasting as thus, has created a fabulous beginners guide on the subject. He also compiled some graphs based on three different schedules that are easy to use (see below).

Honestly, which one you choose is up to you. What works best with your schedule? What time of day can you afford to skip a meal? What is your favorite time to eat? Experiment to find what works best. And rememberconsult with your doctor first.

Let me know what works best for you. I’d love to hear about your experience! lorin@lovetolivenutrition.com.

 

Alternate Day Intermittent Fasting

 

Alternate Day Intermittent Fasting

Weekly Intermittent Fasting

 

Weekly Intermittent Fasting

Daily Intermittent Fasting 

 

Daily Intermittent Fasting

 

Make Sure You Are Fit to Fast

Avoid fasting if you meet any of the following criteria:

  1. Hypoglycemic or diabetic
  2. Living with chronic stress or have adrenal fatigue
  3. Cortisol dysregulation
  4. Pregnant or nursing mothers
  5. Struggle with or have struggled with an eating disorder

 

 

Resources:

American Journal of Clinical Nutrition. January 2005: 81(1); 69-73

American Journal of Clinical Nutrition. November 2009: 90(5); 1138-1143

http://www.ncrponline.org/Press_Rel/Rept_160_Press_Release.pdfInternational Journal of Obesity May 2011: 35, 714-727

International Journal of Sport Nutrition and Exercise Metabolism. December 2008;18(6):617-27

Eurekalert, Study finds routine periodic fasting is good for your health, and your heart, April 3, 2011.

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/?page=3

Edible Sunscreen

Dangers-of-Sunscreen jpg

Summer is here and that means the sun is out! We all know the importance of protecting our skin but did you know that you can protect your skin from eating certain foods? Below are some yummy foods that will increase your skin’s health.

Dark Chocolate

You read that right! A new study in the Journal of Cosmetic Dermatology finds that eating antioxidant-rich dark chocolate can increase your skin’s natural UV protection. Dark chocolate contains flavonoids, a type of antioxidants that offer protection against UV rays and improve skin texture. The higher the percentage of cacao, the higher amount of antioxidants you’re getting. This isn’t permission to indulge in M&Ms or milk chocolate, as those varieties tend to be mostly sugar. Choose 65% or higher cacao and up to 1.5-2 ounces per day.

Green and Black Tea

Well known for its antioxidant, anti-inflammatory and anti-cancer properties, green tea may also help protect your skin from skin cancer. In a study published by The Journal of Nutrition, green tea polyphenols help protect against UV induced skin damage. Green tea consumption also helps keep skins elasticity while improving hydration. Antioxidant power decreases as the tea cools so be sure to drink it while its hot! Consume 3-6 cups daily for best results.

Orange Veggies

Carotenoids offer protection against skin and eye damage from the sun. Just as we put sunscreen to protect our skin from the sun, fruits and vegetables use color as their sunscreen. Rule of thumb: the deeper the hue the higher the antioxidant content. Good options: sweet potatoes and carrots.

Red Fruits

Lycopene, a carotenoid that gives red fruits and vegetables their hue, can help protect your skin from burning when exposed to the sun by up to 30%. According to a study done by the British Society for Investigative Dermatology, lycopene also helps neutralize free radicals that cause aging and counter act the effects of aging.

Green Leafy Vegetables

According to the International Journal of Cancer, spinach, kale, broccoli sprouts and chard may reduce risk of squamous cell cancer by fifty percent. Eat 3-5 servings a day for optimal health.

Omega-3 EFA

These essential fatty acids reduce inflammation and can reduce your risk of melanoma, the deadliest type of skin cancer. Omega-3s prevent cancer from growing by blocking the cells that nourish the cancer. Eat two servings a week of fish like salmon, mackerel, tuna and sardines. These fish contain the highest amount of omega-3 EFA per serving. If you don’t like these then opt for flaxseed, walnuts, chia seeds or a high quality omega-3 supplement.

 

 

Photo by Fotolia/SerrNovik

Colon Cleansing Juice

Experiencing gastrointestinal distress? If so, try this juice to help alleviate symptoms like constipation, bloating and gas.

Colon Cleansing Juice

Ingredients ****All organic****

  • 1 bunch carrots
  • 1 medium apple
  • 1 peeled lemon
  • 1 inch of ginger root

Directions:

  1. Toss your ingredients in your juicer in the order listed.
  2. Juice and enjoy!
Nutrition Facts:

Calories: 184

Fat: 1.3 g

Carbs: 59 g

Protein: 4 g

 

Photo credit: Plant Powered Living

The Power of Probiotics

ProbioticsYour health starts in your gut. In fact, when your gut is happy so is your brain, skin, immune system, cardiovascular system and digestive system. Little bacteria known as gut microbiota live in the small and large intestine and work hard to keep bad bacteria at bay.

Let’s start at the beginning

The colonization of gut microbiota starts at birth. A baby is sterile while in utero until it passes through the vaginal canal then good flora starts colonizing. It continues to develop through maternal milk and cultured foods. The gut microbiota continues to flourish throughout life and to what degree depends on environmental factors.

There are two types of flora: transient flora and resident flora. Transient strains live in the gut for a period for time then exit as part of the fecal matter. Where as resident strains literally take up residence within the walls of the GI tract: grow, reproduce and colonize the gut wall. Transients make substances that residents need while supporting the immune system response. We need both and balance needs to be considered. Which is why a high quality probiotic supplement should be a part of your daily routine.

Why do I want them?

As mentioned above, your health pretty much starts in your gut. Research repetitively shows probiotics support the digestive, cardiovascular, and immune systems. All species and strains produce substances which are detrimental to pathogenic bacteria. All bifidobacterium support detoxification, immune health, help with overgrowth of yeast. L. salivarius is useful in the small intestine and helps to maintain an already healthy inflammatory response. S.thermophilus, L acidophilus, DDS and L gulgaricus make lactase which helps to digest lactose (sugar found in dairy). L.reutri is found in breast milk and if absent may result in diarrhea. L.acidophilus DDS1 and all bifidobacterium produce B vitamins. While others help metabolize fats, proteins and carbs.

  1. In 2012 JAMA published a study that found combining probiotic strains supported healthy digestive function and regular bowel movements (1).
  2. Lactic acid bacteria is currently being considered an adjunctive method of supporting healthy nutrient levels such as folates, riboflavin and B 12. In other words, helps synthesize and assimilate B vitamins (2).
  3. Probiotics actually support the utilization of cholesterol: probiotic bacteria have been shown to break down cholesterol and use it for nourishment (3).
  4. L.rhamnosus and Streptococcus thermophilus has been found to possess the capability to support healthy balance of TH1/TH2 by supporting healthy IL-10 and cytokine levels (4). These gut flora and vitamin D do a fantastic job at regulating the immune response.

How do I keep them happy?

It is common for Americans to have dysbiosis or an imbalance of good and bad gut flora. This occurs mostly through the standard American diet or SAD. SAD is full of refined sugars, artificial sweeteners, refined carbohydrates and processed foods. It is virtually devoid of fermented soy (miso and tempeh), fermented vegetables (sauerkraut), fermented dairy (kefir, yogurt), fermented tea (kombucha). Fermented foods contain probiotics which help gut microbiota keep its balance, integrity and diversity. Prebiotics serve as “food” for these beneficial bacteria. Foods like raw dandelion greens, raw chicory root, raw garlic, raw leek, raw Jerusalem artichoke contain prebiotics.

chicory

There are about 100 trillion bacteria housed in the GI tract. Gut microbiota are more abundant than cells in the entire body! So do your best to keep these little guys happy.  A good quality probiotic supplement is a great place to start. I like the flora supplements by Innate Response. Please contact me for more information: lorin@lovetolivenutrition.com.

Fun Facts

  • Gut microbiota plays an important role in our lives and in the way our bodies function.
  • The composition of gut microbiota is unique to each individual, just like our fingerprints.
  • Our gut microbiota contains 100 trillion bacteria – ten times more cells than in our body.
  • There are more than 3 millions microbial genes in our gut microbiota –150 times more genes than in the human genome.
  • Microbiota, in total, can weigh up to 2 kg.
  • More than 1,000 different known bacterial species can be found in human gut microbiota, but only 150 to 170 predominate in any given subject. (5)

 

Probiotics

 

 

(1) JAMA, May 9, 2012- Vol 307, No 18.

(2) J Appl Microbiol. 2011 Dec; 111(6):1297-309.

(3) J Cardiovasc Dis Res. 2010 OPct- Dec; 1(4): 213-214.

(4) Clin Exp Immunol. 2011 jul;165(1):94-103

(5) http://www.gutmicrobiotawatch.org/gut-microbiota-info/

Banana Nut Cookie

It is as easy as 1-2-3-4! With only four ingredients you can whip up a healthy batch of cookies in no time at all.

 Banana Nut Cookie

Banana Nut Cookies

 

  • Bananas + Oats (GF) + Walnuts + Cinnamon 

Mash 2 large overripe bananas in a bowl. Add 1 cup rolled oats, 1/4 cup chopped walnuts and tsp of cinnamon. With a melon baller drop rounded tablespoons of batter onto a baking sheet and bake for 12-15 minutes at 350°. Makes 1 dozen cookies.

Nutrition Facts:
(per cookie)
Calories: 71
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0 mg
Sodium: 1 mg
Total Carbohydrates: 11g
Dietary Fiber: 2g
Sugars: 2g
Protein: 2g

Detox Time!

In need of a change? Try starting a detox to help jumpstart your routine. I am a huge fan of the Designs for Health Paleo Detox. They offer a 14 day, 21 day, and drum roll please…. 28 day detoxification program. For those of you just looking to get back on track the 14 day is right up your alley.

The 14 day detox changed my life! The positive eating habits required to complete the program stayed with me. I feel great and can’t wait to detox again. – 14 day client, Sausalito

detox shakes

This detox program will help with digestive problems, headaches, fatigue, and often provides allergic relief. Another bonus is it’s easily worked in to your regular routine. Each day consists of two meal replacement shakes, one regular meal, and snacks. Foods that are allowed include: lean protein, unlimited vegetables, fresh fruit, legumes, and gluten free grains. Foods that are eliminated include, but are not limited to: alcohol, gluten, caffeine, dairy, and processed foods.

I lost 8 lbs and have never felt better! – 14 day client, San Francisco

Why wait? Order your kit today! It will ship directly to your doorstep for only $145+shipping and tax. Call Lorin @ (949)338-2201 or send an email to lorin@lovetolivenutrition.com.

This 2-week Program Includes:

  • 28 high-quality, nutrient rich meal replacements (a total SAVINGS of $224.00 in meal costs during the detox (using a value of $8.00/meal))
  • All the necessary professional supplements:
    • PurePea protein powder
    • PaleoCleanse powder
    • Amino D-tox capsule
    • Plant Enzyme Digestive Formula capsules
  • Shaker bottle
  • Reusable tote bag

 

 

D4H-twitter icon

Edible Sunscreen

Summer is here! As the temperature goes up, the amount of clothing we wear goes down. With increased sun exposure we need to protect our skin as much as we can. Skin cancer is the most common form of cancer in the United States. More than 3.5 million skin cancers in over two million people are diagnosed annually. Protect your skin from within with these foods, but don’t forget your sunscreen!

Dark Chocolate– You read that right! A new study in the Journal of Cosmetic Dermatology finds that eating antioxidant-rich dark chocolate can increase your skin’s natural UV protection. Dark chocolate contains flavonoids, a type of antioxidants that offer protection against UV rays and improve skin texture. The higher the percentage of cacao, the higher amount of antioxidants you’re getting. This isn’t permission to indulge in M&Ms or milk chocolate, as those varieties tend to be mostly sugar. Choose 65% or higher cacao and up to 1.5-2 ounces per day.

Green and Black Tea– Well known for its antioxidant, anti-inflammatory and anti-cancer properties, green tea may also help protect your skin from skin cancer. In a study published by The Journal of Nutrition, green tea polyphenols help protect against UV induced skin damage. Green tea consumption also helps keep skins elasticity while improving hydration. Antioxidant power decreases as the tea cools so be sure to drink it while its hot! Consume 3-6 cups daily for best results.

Orange Fruits– Carotenoids offer protection against skin and eye damage from the sun. Just as we put sunscreen to protect our skin from the sun, fruits and vegetables use color as their sunscreen. Rule of thumb: the deeper the hue the higher the antioxidant content. Good options: sweet potatoes, apricots and carrots.

Red Fruits– Lycopene, a carotenoid that gives red fruits and vegetables their hue, can help protect your skin from burning when exposed to the sun by up to 30%. According to a study done by the British Society for Investigative Dermatology, lycopene also helps neutralize free radicals that cause aging and counter act the effects of aging.

Green Leafy Veggies– According to the International Journal of Cancer, spinach, kale, broccoli sprouts and chard may reduce risk of squamous cell cancer, the second most common form of skin cancer, by fifty percent. Eat 3-5 servings a day for optimal health.

Omega-3s– These essential fatty acids reduce inflammation and can reduce your risk of melanoma, the deadliest type of skin cancer. Omega-3s prevent cancer from growing by blocking the cells that nourish the cancer. Eat two servings a week of fish like salmon, mackerel, tuna and sardines. These fish contain the highest amount of omega-3 EFA per serving. If you don’t like these then opt for flaxseed, walnuts, chia seeds or a high quality omega-3 supplement.

References:

http://www.ncbi.nlm.nih.gov/pubmed/12789176.
http://www.eblue.org/article/S0190-9622(01)15463-0/abstract.

Squamous Cell Carcinoma. American Academy of Dermatology. Link. Accessed November 1, 2010.

Rogers, HW, Weinstock, MA, Harris, AR, et al. Incidence estimate of nonmelanoma skin cancer in the United States, 2006. Arch Dermatol 2010; 146(3):283-287.

Avocado Apple Yogurt with Flaxseed

Surprisingly delightful vegan yogurt that’s also rich in essential fatty acids. It’s thick and creamy like dairy yogurt but free of saturated animal fats, hard to digest milk proteins and chemical residues. Support your digestive system with Avocado Apple Yogurt Flaxseed. It is best to eat the yogurt immediately after preparing to prevent oxidation.

 

Makes 4 servings
Adapted from Recipes and Remedies for Rejuvenation Cookbook

Ingredients:

  • 1 large firm apple such as Baldwin, Cortland or Winesap
  • 1 chilled ripe avocado, skin and pit removed
  • 1-7 tbsp extra virgin olive oil
  • 3 tbsp flaxseeds
  • 1 stick cinnamon
  • Unfiltered apple cider vinegar, to taste

Directions:

  1. Remove apple core, keeping the skin on, grate finely. Combine grated apples, avocado and olive oil in a food processor and process until smooth.
  2. Add apple cider vinegar to taste.
  3. Grind flaxseeds and cinnamon in a small coffee mill or food processor, set aside.
  4. Pour the yogurt into a bowl, sprinkle with flaxseed-cinnamon mixture on top.
  5. Serve immediately.

 

Nutrition Facts:
Per serving
Calories: 331
Total Fat: 29 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbohydrates: 17 g
Dietary Fiber: 8 g
Sugars: 7 g
Protein: 3 g