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As part of November’s celebration of National Healthy Skin Month, this issue is designed to help raise awareness of the importance of having healthy skin. National Healthy Skin Month is not just about daily skincare, but also promotes staying informed of serious skin conditions like eczema and skin cancer. The easiest way to take care of your skin each day is to be proactive. Developing healthy self-care habits is the key to protecting and nourishing one of the most important organs of your body. This month you will find some helpful tips and foods to keep your skin looking rejuvenated and healthy not just through November, but all year long.
- Stephanie |
| 5 Superfoods for Healthy Skin |
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- Almonds: Almonds are rich in vitamin E, plant-based protein, calcium and biotin which are important for healthy collagen growth and the nutritional needs of our skin, hair and nails. In fact, one ounce of almonds provides approximately 34% of the recommended daily value for vitamin E. When incorporating almonds into your diet, choose raw, unsalted almonds or unsalted almond butter.
- Greens: Leafy greens provide vitamins A, C, E, and K and iron which are essential not only for healthy skin, but an overall healthy body. Minerals present in leafy greens include calcium, magnesium, and potassium and are crucial when it comes to the wellbeing of your skin and nails. As if they weren’t nutrient power packed already, these same leafy green veggies are a good source of water which will help to clear out toxins from the body. So next time you’re making your morning smoothie, do your skin a favor and throw in a handful of these powerful greens!
- Orange Root Vegetables: Vitamins A and C provided by sweet potatoes, carrots, pumpkin and winter squash share the antioxidant properties of vitamin E. These vitamins work to combat stress which can weaken collagen, elastin, and keratin in the body. These vibrant orange veggies are best prepared steamed, baked or slow cooked to enhance their antioxidant content without overcooking them.
- Pumpkin Seeds: You guessed it, all parts of the pumpkin are super! Pumpkin seeds are a good source of protein, iron, magnesium, potassium, biotin, and omega-3 fatty acids. In addition to improving your skin, hair and nails, pumpkin seeds may improve your mood and boost your energy!
- Oats: Your skin will thank you when you incorporate oats and other whole grains into your diet. Oats are packed with important nutrients like protein, biotin and other B vitamins, magnesium, potassium, fiber and once again, those trusty antioxidants. The nutrients found in oats can decrease inflammation, clear the skin, reduce stress, and provide nutritional support for the body’s cells. Try soaking your oats overnight and top it with fresh fruit for a nutritious, beauty-friendly breakfast!
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 Recipe by: Pioneer Valley Grower Association
Ingredients
1 medium butternut squash (about 2 1/4 pounds)
Nonstick vegetable oil spray
1 medium onion, chopped (about 1 cup)
1 Tbsp. freshly grated ginger - optional
3 Tbsp. unsalted butter
3 cups chicken broth
1-2 cups water, as needed
Low-fat sour cream for garnish
Salt and Pepper (to taste)
Instructions
Preheat oven to 350°. Cut squash in half lengthwise and scoop out seeds. Arrange the halves cut side down in roasting pan that has been sprayed with nonstick vegetable oil spray. Bake squash in the oven for 40-45 minutes or until very tender. Set aside to cool. When the squash is completely cool, scoop the flesh from the skin.
While the squash is baking, cook the onion and the ginger in the butter in a saucepan, over moderately low heat, for 5 minutes – until the onion is softened. Add the broth and simmer the mixture for 10 minutes, covered. Add the squash pulp to the saucepan.
Transfer the mixture to a blender or food processor, in batches, and puree until smooth. Add enough water to achieve the desired consistency, and salt and pepper to taste. Return the soup to the saucepan and cook over moderate heat until it's hot. Garnish each portion with a heaping teaspoon of low-fat sour cream
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| Health is the greatest gift |
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“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.”
Buddha
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| Healthy Skin Won’t Come from a Bottle |
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 Here are some of the best real-life ways to promote better looking skin.
- Keep it Clean: Washing your skin, especially your hands, with warm water and soap can prevent the spread of germs and keep it from getting dry.
- Protect it from the Sun: Your skin produces vitamin D when exposed to the sun, however, too much exposure can be harmful. Be sure to apply sunscreen often and evenly.
- Stay Active: Physical activity increases blood flow to the surface of your skin and brings oxygen, nutrients and endorphins to your whole body.
- Get Enough Sleep: Adequate amounts of sleep per night improves your overall health and lowers levels of stress which can cause unwanted wrinkles.
- Stay Hydrated and Eat Your Water: Increasing your water intake helps rid the body and skin of toxins. Fruits and vegetables such as watermelon, spinach, tomatoes, and cucumbers are all rich H2O sources.
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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| Copyright © 2017 Customized Nutrition Newsletters, All rights reserved. |
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