The second expert blog that I'm bringing to you this week is from the amazing Hali from Truly Nourished who is giving us some great advice on how to look after our skin nutritionally during the colder months. She's also included an easy to make recipe from her soon to be published book. Enjoy.
"Winter can play havoc with your skin, many people suffer in the colder seasons with dry, dehydrated, and sensitive skin.
Whilst you may be doing all the right things with regards to skincare during winter by using the right products to protect your skin from the cold winds and central heating, there's much more you can do from the inside to help build stronger skin cells and nourishment from within. My top three nutrients for glowing, healthy skin during the winter are:
1. Vitamin C, it's one of the most important vitamins for your skin as it helps to build collagen and elastin, giving us younger, plumper looking skin. Your body uses up vitamin C a lot quicker during winter months as it helps to build our immune system, so make sure you are getting lots of this important vitamin every day by eating leafy greens, citrus fruits, strawberries, pineapple, kiwi fruit, and red, yellow and orange bell peppers.
2. Omega fatty acids, Fatty acids are essential for great skin, they contain anti-inflammatory nutrients which strengthens the skin barrier. Stock up on chia seeds and flax seeds and add them to your porridge or smoothie. Salmon, sardines, walnuts, eggs and avocados are also great sources of omega fatty acids.
3. Zinc, to help repair and rebuild the layers of skin during the colder weather, boost collagen production and protect against flare ups, sensitivities, acne and eczema. You can find good sources of zinc in shellfish, quinoa, chick peas, mushrooms, walnuts and all seeds.
Here's a great skin boosting recipe for you to try.
Superfood Quinoa and Salmon Salad
Serves 2/3
This salad is a great way to boost your Protein and fibre intake for the day, I usually make a big bowl and use up over a few days, great for working lunches too.
Ingredients:
100g Cooked Quinoa
1 small head of broccoli
2 large handfuls of spinach or kale
8 cooked Asparagus tips
2 handfuls of mixed seeds
2 grilled salmon fillets or fresh smoked salmon
5 radishes sliced
Salad dressing:
2 tbs Apple Cider vinegar
2tbs cold pressed olive oil
Pinch of Himalayan Pink Salt and pepper
Fresh chopped dill or coriander
Method:
Mix the olive oil, vinegar, coriander, salt and pepper in a small bowl to make a dressing.
Mix the remaining ingredients together in a large salad bowl and drizzle the salad dressing all over, enjoy!
To find out more from Truly Nourished and when my book will be released or to join our mailing list please visit www.trulynourished.org. I'm also on FB so pop over and say hi: www.facebook.com/TNourished/?fref=ts."
Truly Nourished have catered for a couple of events that I've been involved in and the feedback we received from our guests was fantastic, so she comes highly recommended. Hali also has an amazing personal story which she talks about on her website and is a truly inspirational woman whom I greatly admire - so head over to read how she changed her life for the better.
"Winter can play havoc with your skin, many people suffer in the colder seasons with dry, dehydrated, and sensitive skin.
Whilst you may be doing all the right things with regards to skincare during winter by using the right products to protect your skin from the cold winds and central heating, there's much more you can do from the inside to help build stronger skin cells and nourishment from within. My top three nutrients for glowing, healthy skin during the winter are:
1. Vitamin C, it's one of the most important vitamins for your skin as it helps to build collagen and elastin, giving us younger, plumper looking skin. Your body uses up vitamin C a lot quicker during winter months as it helps to build our immune system, so make sure you are getting lots of this important vitamin every day by eating leafy greens, citrus fruits, strawberries, pineapple, kiwi fruit, and red, yellow and orange bell peppers.
2. Omega fatty acids, Fatty acids are essential for great skin, they contain anti-inflammatory nutrients which strengthens the skin barrier. Stock up on chia seeds and flax seeds and add them to your porridge or smoothie. Salmon, sardines, walnuts, eggs and avocados are also great sources of omega fatty acids.
3. Zinc, to help repair and rebuild the layers of skin during the colder weather, boost collagen production and protect against flare ups, sensitivities, acne and eczema. You can find good sources of zinc in shellfish, quinoa, chick peas, mushrooms, walnuts and all seeds.
Here's a great skin boosting recipe for you to try.
Superfood Quinoa and Salmon Salad
Serves 2/3
This salad is a great way to boost your Protein and fibre intake for the day, I usually make a big bowl and use up over a few days, great for working lunches too.
Ingredients:
100g Cooked Quinoa
1 small head of broccoli
2 large handfuls of spinach or kale
8 cooked Asparagus tips
2 handfuls of mixed seeds
2 grilled salmon fillets or fresh smoked salmon
5 radishes sliced
Salad dressing:
2 tbs Apple Cider vinegar
2tbs cold pressed olive oil
Pinch of Himalayan Pink Salt and pepper
Fresh chopped dill or coriander
Method:
Mix the olive oil, vinegar, coriander, salt and pepper in a small bowl to make a dressing.
Mix the remaining ingredients together in a large salad bowl and drizzle the salad dressing all over, enjoy!
To find out more from Truly Nourished and when my book will be released or to join our mailing list please visit www.trulynourished.org. I'm also on FB so pop over and say hi: www.facebook.com/TNourished/?fref=ts."
Truly Nourished have catered for a couple of events that I've been involved in and the feedback we received from our guests was fantastic, so she comes highly recommended. Hali also has an amazing personal story which she talks about on her website and is a truly inspirational woman whom I greatly admire - so head over to read how she changed her life for the better.
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