Beautiful Skin via Eating Well

Eating good, clean foods are not just beneficial for your physique.  Your skin can also benefit from it, as well!  It's amazing that so many foods can help reduce wrinkles, improve your skin's luminosity and radiance, and help to prevent acne.  I've been doing some research and have found that there are some great eats out there!  You should definitely include these skin-tastic foods in your daily food intake... So, without further or do, the Skin-tastic Foods you've been on the edge of your seat waiting for...

Those pesky wrinkles, crow's feet, smile lines, sun damage; all suck!  We know this.  To prevent from the inside out try these tricks:

• Eat more PEPPERS!  Studies show that woman who eat yellow, orange, and green veggies tend to have less wrinkles around the eye.  Peppers are a great way to get your colors in your diet!  Try sprinkling some julienned green and yellow peppers in a salad!  Or saute some peppers with your zucchini.  Or saute with some onions and turkey sausage for a zesty dinner!  Mmm, hungry yet?!
• GREEK YOGURT time!  Eating dairy proteins can help make your skin firmer.  No joke!  And, Greek yogurt has double or more amounts of protein than normal yogurt and less sugar... especially the nonfat\, plain version.  How can you eat this rather plain food?  Make a protein shake!  Add 1 cup nonfat, plain Greek yogurt + 1/2 cup frozen mixed berries + 1 banana + 1 orange (juiced!!!).  Add to blender.  Blend until smooth.  Then drink!  Or add some to your salad with some EVOO (Extra Virgin Olive Oil), Balsamic vinegar, salt, pepper... viola!  Greek dressing!  Or simply add 1 tsp - 1 tbsp of honey (to your sweetness meter's delight) to the yogurt.
• This breakfast item can definitely help you look younger... OATMEAL!  I use steel cut because it is less processed and Bob's Red Mill makes an amazing version of this!  Oatmeal takes longer to breakdown in your body than other breakfast items which helps to keep your insulin levels stable; otherwise elevated insulin levels can release androgens which are hormones that are contributed to wrinkles.  And, us woman know that this is NO GOOD... so get a bowl in at least twice or three times a week.  Plus, oatmeal has been proven to lower your cholesterol.  A two for oner! 
• Get the water boiling because GREEN TEA treats inflammation and helps to calm redness when topically applied.  When ingested, it does that same thing!  Plus, it has a very powerful polyphenol antioxidant (ECGG) which has been PROVEN to reduce redness.  Awesome!  Best way to get this in your diet, drink at least 1 cup every day. 
• Another power polyphenol POMEGRANATES help to regulate blood flow and fight free radicals (like your previously mentioned friend, Green Tea).  You can eat them or try pomegranate juice, about two or three glasses of day is sufficient enough.  When topically applied it can be an excellent moisturizer and line smoother! 
• WALNUT time!  Eat more walnuts!  Walnuts can improve your skin's elasticity due to it;s omega-3 fatty acids.  Walnuts also contain copper; a mineral proven to boost collagen production.  So, improve your skin's texture by eating a handful a day (approx. 10-15 pieces). 
• For you SUNFLOWER SEED lovers, go for it!  Sunflowers seeds are an excellent source of Vitamin E!  Eating them can help protect your skin's top layers (epidermis) due to its high content of essential-fatty-acids!  Eat a handful a day... and topically, sunflower seed oil can treat dry areas of your body.  Aim for your elbows, knees, heals, even lips! 
• EDAMAME!  SOY MILK!  SOY LATTES!  Soy, soy, soy!  Soy is known to help people maintain a clearer complexion, according to studies.  Soy beans have been proven to lessen hyperpigmentation (which is the darkening of your skin).  Eat a cup a day to see best results.  So, however you want to consume it, do it!  It definitely can help reduce sun spots when topically applied.  I eat edamame all the time and Trader Joe's has a few different varieties.  All of which are delicious and can satisfy your soy needs. 
• This next food you are probably already how great it is to eat!  DARK CHOCOLATE!  I love dark chocolate.  It goes well with orange slices, raspberries, yogurt, low-fat ice cream or forzen yogurt, or even by its lonesome.  Eating a couple squares of this delight can help hydrate your skin.  By hydrating your skin you will actually help to make it firmer!  Now, who doesn't want firmer skin!?!  The percentage of cacao you should aim for is 70% or more to get the most flavonol content possible.  Flavonol is are part of the flavonoid group of phytonutrients (a group of chemical compounds naturally occurring in plants.  They have many health benefits).  Eat up ladies and gents!
• Ok, last but not least get rid of those pesky pimples by eating KIDNEY BEANS!  Kidney beans contain high levels of zinc.  Low level of zinc can cause blemishes, according to studies.  For every ounce of kidney beans you eat, you are helping your face stear clear of those pesky pimples.  You can eat them alone or toss them in a salad or a wrap.  Go for the dark red as they have higher levels of antioxidants. 

Those were just a few great eats.  You can snack on  most of these and include everything in a recipe some how, so way!  Cheers to good, clean food!  Print this out for a handy dandy guide... or pass it on. 

SPINACH... AND, WHY I PUT IT IN EVERYTHING!

Spinach is a superfood people!  Loaded with tons of nutrients and readily available everywhere!  You can't go wrong with spinach.  I try to incorporate spinach in my health regimen everyday!  Yes, everyday!  And, so should you.  I hope after you read this that you will try and eat spinach everyday... EVERYDAY!

A few things you should be aware of prior to just chomping this fantastic food everyday:

- There is such a thing as being allergic to spinach, so make sure you are not one of those candidates! 

- People who are prone to having gout should steer clear of this superfood... the purines (a colourless crystalline solid that can be prepared from uric acid) may be affected by spinach. 

- BUY ORGANIC... what's an extra 20 -30 cents!?!  This stuff can be riddled with chemicals or worse!  SO, buy organic!

- Eating large amounts of spinach may interfere with your absorption of calcium... so eat in moderation if you are calcium deficient or have bladder or kidney problems. 

Spinach is considered a "leafy green" vegetable and the FDA (FOOD AND DRUG ADMINISTRATION)
indicates that we should each have 2 1/2 cup of vegetables a day.  At minimum, FDA requires 2 cups of veggies a day.  How much is a serving?  A serving according to the FDA is 1/2 cup.  So, that's FOUR 1/2 cup servings a day... MINIMUM, and FIVE 1/2 cup servings a day if you do it the right way.  That sounds like a lot to eat, but here's the catch... YOU CAN EAT AS MANY VEGETABLES as you want due to their LOW caloric rate.  Now, this doesn't mean you can gorge on carrot sticks and ranch dressing.  No, this means if you want nine servings of celery then go for it... or nine servings of veggies... raw or steamed, GO FOR IT! 

Now, back to my favorite leafy green... Spinach. 

Spinach has numerous fantastic qualities, like myself (hahahahahaha).  Spinach is a rich source of minerals, vitamins, pigments, and phytonutrients.  Here's the breakdown:  EXCELLENT source of vitamin K, vitamin A, vitamin C, vitamin B6 and B2, viatmin E, copper, potassium, magnesium, maganese, folate, calcium, iron, zinc.  It's a fantastic source of dietary fiber.  It's also a good source of niacin, selenium, and omega-3 fatty acids.  This wonder food is full of beta carotene, lutein, xanthene, and chlorophyllin.  What the hell is all this and why do you care? 

You care because all these great things contained in spinach help your health; your heart health especially!  YES, eating spinach can greatly increase your cardiovascular health in a gooooooood way.  Eating your spinach can also help the body to eliminate free radicals in your body.  In addition, consuming spinach can help lower your blood pressure!  It also helps protect your body from harmful UV rays.  I'm sold... I am eating this veggie everyday! 

What else?!  It can help to get your insides (your gastrointestional insides) moving!  Check this out: The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals.  And, due to it's high fiber content, it helps things move smoothly.

Spinach is a great food to eat to reduce inflammation, as well.  It has been linked to reducing migraine headaches, asthma, arthritis, osteoporosis.  Spinach also is known for being neurologically beneficial due to  potassium, folate, and various antioxidants.  Eat spinach to help reduce your chances of Alzheimer's Disease. 

If you are pregnant or breast feeding, this can definitely be beneficial!  Folate (like I mentioned  above) is needed by the growing fetus for proper development of new nervous system. Birth defects such as cleft palate or spina bifida may occur due to deficiency of folate... and as you know by now, spinach possesses tons of folate!  The vitamin A in spinach should be consumed by the pregnant mother. Vitamin A is required in proper lung development of fetus and during breast feeding.  So eat, eat, eat!!!

I could go on and on about the benefits of spinach...  But, these main benefits are what you need to know.  Don't forget, it helps to build strong muscles, like POP-EYE! 



So, eat them leafy greens today and for delicious recipes STAY TUNED...

PASTA MANIA, the BUKOSKEY way!

My friend inspired this dish while we were grocery shopping one day.  By the way, if you need help with your diet and are willing to change your lifestyle by eating clean... I CAN HELP YOU!  Just ask! 

For now, check out this recipe:

PASTA BUKOSKEY
...
2 cups cooked pasta (I chose rigatoni because I wanted lots of pasta texture without having to eat a lot of pasta. Also, choose the whole wheat/grain version of your pasta noodle... Barilla is the best choice I have found thus far.)

2-3 cups of raw spinach
1 cup julienned sliced green and red peppers
1/2 cup julienned sliced yellow or white onion
1/2 cup sliced mushrooms (I used crimini in this recipe)
1 tbsp of EVOO (extra virgin olive oil... the good fat!!!)
1/2 tbsp of crushed garlic
1 tsp of italian seasoning
salt and pepper to taste

In a large skillet or pan on medium heat, add EVOO. Once heated up, add peppers and onions with salt and let saute until the peppers are vibrant in color and the onions are translucent. Add mushrooms, garlic, and italian seasoning and saute for one to two minutes. Add spinach and pasta. Heat until spinach is wilted and pasta is hot. Once that is done, serve!!! I added meatballs to mine! But, 92/8 version... which is the meat I used. If you'd like the balls recipe, just ask!!! =)

Enjoy!

Nutrition info:
Not

Serves 2-3 peeps

Hydrogenated Vegetable Oil... Mmm, mmm, NO!

You may be asking yourself, "What the heck is hydrogenatatatatatted.... oil?"  Well, I have an answer for you.  In short, it's gross!  Disgusting!  Repulsive! 

Definition time:  Hydrogenated Vegetable Oil is a solid substance created when hydrogen and another catalyst (such as nickel or platinum, sometimes palladium or rhodium... yeah METALS...) are forced into vegetable oil.  After filtering out the metal, a lovely (SARCASM) solid substance is formed known as hydrogenated vegetable oil.  This substance helps to solidify food that normally wouldn't be solid.  It also prolongs the shelf life of food.  It's added to everyday common foods!  COMMON foods!  It's the TRANS fat in food!  And we all know TRANS fat is NOT good for us!  It's a cheap way to flavor foods, too.  This hydrogenated vegetable oil when consumed over time has been linked to degenerative diseases which may affect the central nervous system!  Degenerative diseases include: heart disease, osteoporosis. 

That sounds pretty bad to me.  Bad enough, I won't touch the stuff.  Want to know how to avoid this "created" trans, bad for you oil!?  OK, let me begin with peanut butter.  Yes, peanut butter.  Many store brands of peanut butter contain this substance to help maintain it's solid form and keep it from going rancid.  Have you ever bought the all natural, stir-it-yourself  type of peanut butter?  That DOES NOT contain hydrogenated vegetable oil or any other form of hydrogenated oils.  It only contain peanuts and their natural oil, which separate and you stir it each time you use it or place in the refrigerator after opening.  This is your best buy!  This is pure peanut butter.  And, another added bonus when you buy the stir-it-yourself peanut butter is that there is only natural sugars (found in peanuts) rather than added sugars.

Another food containing this foul substance is shortening, donuts, snack cakes (like Twinkies), french fries, margarine, cookies, cracker, pie crusts. It's everywhere!  To avoid this you need to look at the ingredient list and purchase food that has omitted that from it. 

It's just another ingredient added to the list of ingredients you need to steer clear of when purchasing food.  Just like monosodium glutamate or high fructose corn syrup, hydrogenated oils should be avoided or consumed as little as possible. 

So, steeeeer clear of this foul substance and eat better to live longer!  Cheers!