Top 10 Foods for Beautiful Skin

As cliché as it may be, we are what we eat, or “we are what what we eat eats” as Michael Pollan so wisely stated.  Our level of health on the inside radiates outwardly through our skin, hair and nails.  A healthy, balanced whole foods diet, adequate sleep and lots of filtered water are the most basic fundamentals (apart from topical skincare treatments and products) to beautiful, fresh glowing skin.  In no particular order, these are my top 10 foods for fantastic hair, skin and nails from the inside out.

Wild Salmon

Wild salmon is a nutritional powerhouse, loaded with omega 3 fatty acids EPA and DHA.  These essential oils moisturize from within for smooth, soft, flexible and and glowing skin, hair and nails.  Omega 3 is also potent anti-inflammatory which helps calm and sooth inflammatory skin conditions such as acne, eczema, psoriasis and rosacea.  Wild salmon is an excellent source of complete protein, necessary to build keratin and maintain the integrity of collagen and elastin fibers for strong nails and hair and firm skin.  B complex vitamins help with metabolic functions of energy and repair and to help maintain the skin’s moisture balance.  Selenium is strong antioxidant that helps to promote healing of the skin and is especially beneficial for those with inflammatory skin conditions.  Aim for 2-3 5oz servings of wild (not farmed) salmon per week.

Avocado

Avocados are fantastic for dry skin; monounsaturated oil, vitamin E and B complex work together to moisturize from within support skin healing and repair.  Vitamin E is also a fantastic antioxidant protecting your skin from free radical damage.  Magnesium stimulates venous relaxation and enhances blood flow, which brings nutrients to the dermis, cuticles and hair follicles.  Naturally high in fiber, avocados help with detoxification for clear decongested skin.  Aim for about 1/4-1/2 a fresh avocado 3-4 times per week.

White and Green Tea

Green and white teas are loaded with antioxidants to help prevent and protect skin from free radical damage (and associated visible signs of aging such as fine lines, wrinkles, and loss of tone and elasticity) , sun damage and hyperpigmentation.  These teas also have anti-inflammatory benefits which again is very beneficial for those with acne, dermatitis, psoriasis and rosacea.  Because they are far lower in caffeine than coffee and black tea, they help minimize dehydrated, tired skin.  Japanese matcha green tea powder contains much higher levels of antioxidants than conventional tea bags, so choose either a high quality matcha green tea powder or a loose leaf grade A or higher green or white tea for maximum benefit.  Enjoying 1-2 cups of green or white tea per day is safe for most people, however if one is sensitive to caffeine be sure to consume it no later than 2:00 in the afternoon.

Blueberries

Blueberries are an extremely concentrated source of a wide variety of antioxidants, including the notable anti-aging  flavonoid resveratrol.  Together, they help prevent and protect from free radical damage, photodamage, wrinkling and the loss of tone and elasticity.  One cup of fresh blueberries contain almost 25% of your daily vitamin C, an antioxidant vitamin that is also a photo-protectant, anti-inflammatory and is closely involved in collagen synthesis.  They are also a very good source of manganese, a deficiency in which is associated with skin rashes and a loss of normal hair color.  I recommend eating 1/2-1 cup of fresh organic berries daily, and not just blueberries- enjoy them all!

Bananas

Bananas are a good source of silica, a trace mineral that is key to growing long, thick and strong hair and nails.  Vitamin B6 and potassium work as mild diuretics, helping flush out fluid retention and puffy eyes, and B6 can be helpful in preventing seborrheic dermatitis flare ups.  Due to their naturally high sugar content, I recommend enjoying bananas in moderation, being particularly careful if one suffers from diabetes, hypoglycemia or metabolic syndrome.  1-2 small bananas per week, enjoyed with a little healthy fat and protein (such as a small handful of raw walnuts or pumpkin seeds) is a reasonable target for most people.

Red Peppers

Red peppers are an excellent source of anti-inflammatory collagen building vitamin C.  They also contain high amounts of beta carotene, which within the skin works as an antioxidant in addition to targeting wrinkles, dull skin and acne.  Red peppers are also very high in the carotenoid lycopene which is very photo-protective among other health benefits.  Lycopene activity is enhanced by cooking.  Aim for 1/2 – 1 whole organic red pepper daily, either raw or cooked.  Yellow, orange and green peppers, while not as concentrated as red peppers are all still excellent regular addition to one’s daily diet.

Sweet Potatoes

Sweet potatoes are an idea substitute for more refined carbohydrates like white potatoes, bread or rice.  They are full of wrinkle preventing beta carotene, collagen boosting vitamin C and manganese.   With the skin, they are a good source of detoxing fiber.  Enjoy 1/2-3/4 of a cup of baked, grilled (without charring) or steamed sweet potatoes 3-4 times per week.

Pomegranate

Pomegranates are one of the most popular antioxidant “super foods” in recent years, boasting high levels of collagen producing vitamin C, vitamin K which can help with some dark circles while being very high in polyphenols and other antioxidants to help fight oxidative stress and sun damage.  In addition, some studies have shown that the pomegranate seed oil appears to improve epidermal (the top layer of the skin) regeneration and provides added protection against skin cancer.  Enjoy 1/2-1 cup of fresh pomegranate seeds either plain or blended into a protein smoothie 3-4 times per week.

Kale

Few foods compare to the nutritional intensity of dark leafy greens, especially kale.  Specifically for the skin, it is an excellent source of vitamin C, vitamin K and beta carotene to target aging, free radical damage, inflammation, dark under eye circles, dull skin and acne.  They are extremely detoxifying, stimulating phase II liver detoxification within the body for clear glowing skin.  Not to mention the myriad of other health benefits dark leafy greens offer.

In general, I recommend eating at least 1 cup of lightly cooked or 2 cups of raw organic dark leafy greens daily.  Although normally I am not a proponent of juicing, juicing a mixture of dark leafy greens with lemon and a Granny Smith apple first thing in the morning is excellent for the liver without being too high in sugar.  Those with thyroid conditions may be better off choosing cooked greens instead of raw greens to avoid exposure to goitrogens.  Variety is the spice of life, so include all different types of dark leafy greens in your daily diet; try organic spinach, kale, collard greens, Swiss chard, bok choy, mustard greens, beet greens  or dandelion greens.

Sasha Inchi Seeds

Although sasha inchi seeds have been consumed in South America for centuries, they are quite new to the Canadian market.  Also known as the “Inca peanut”, these large, crunchy seeds contain thirteen times more moisturizing anti-inflammatory omega 3 fatty acids ounce per ounce than wild salmon.  Also high in complete protein, antioxidants, vitamin E and fiber, sasha inchi seeds make an excellent nut alternative that are perfect for a grab and go snack or to throw onto salads.  Marketed as “Saviseed” by local whole food nutrition company Sequel Naturals, aim for eating about 1 ounce of unsweetened sasha inchi seeds on most days of the week.

New Medical Peels at West Van Wellness

I couldn’t be more excited to announce the introduction of our new lineup of non-invasive medical peels at the clinic!  These clinical strength corrective peels are an excellent addition to the microdermabrasion, cold laser therapy, vitamin C and collagen treatments we have been providing since 2008.  The customizable peels differ from microdermabrasion in that they provide a faster, deeper exfoliation; which is especially helpful for softening stubborn hyperpigmentation, sun damage and acne.  Typical treatment usually consists of four to six sessions one to three weeks apart once or twice per year, and can be combined with cold laser therapy for maximum results.  Just like with microdermabrasion, any “downtime” is minimal.  Most patients experience some short lived mild to moderate redness and occasionally some mild to moderate peeling.

Salicylic Acid Peel

This is an excellent peel for anyone suffering from acne, congested pores or hormonal breakouts.  It is also very helpful for anyone with acne scars, post acne redness or dark spots (post-inflammatory macules or hyperpigmentation) or those with dull and oily skin.  The salicylic acid is attracted to the oil deep within the pores, keeping them open, killing acne causing bacteria and creating a nice, smooth even glow to the skin while refining pores.  It is also a very effective treatment for those who experience body breakouts.  Salicylic acid peels often do cause some discomfort during the procedure that quickly dissipates once the peel is over.  Mild to moderate peeling about three to five days after a treatment is also fairly common, but can be minimized with using the SkinCeuticals Phyto Corrective Gel and Epidermal Repair two to three times per day following your peel.

Glycolic Acid Peel

The Glycolic Peel is fantastic for dull, dry and aging skin.  It brightens and improves tone while smoothing fine lines and wrinkles, leaving the skin glowing and fresh.  Over time, it also helps to improve collagen levels, helping to thicken the skin and maintain a youthful appearance.  We also combine our glycolic peel with a firming and soothing antioxidant vitamin C treatment to help reduce any redness and provide an extra anti-aging boost. Discomfort with glycolic peels tends to be mild, most people report their faces feel warm and a little tight and itchy during the procedure but it rapidly calms once the peel has been neutralized.  Mild redness is common and some mild to moderate peeling can occasionally occur.

Pigment Balancing Peel

This is the ultimate peel for anyone with hyperpigmentation or sun-damage.  Hyperpigmentation is one of the most stubborn problems to address when it comes to cosmetic skincare.  High concentrations of glycolic acid, citric acid, vitamin C and emblica work together to help fade and reduce dark spots, improve skin tone and radiance, and smooth wrinkles and fine lines.  For optimal results, I recommend combining the peel with daily home use of SkinCeuticals Phloretin CF, Pigment Regulator and Sheer Physical SPF 50.  Any discomfort during the peel tends to be mild to moderate, feeling a bit more “warm” than the basic glycolic peel.  Some redness is common and patients occasionally experience some peeling after the treatment.

Like all treatments, peels may or may not be a good option for you.  I invite you to come in for a complimentary 15 minute skin consultation to discuss which options would be best for your personal needs in addition to skincare requirements before and after your peel.  Please call or email us to book your complimentary consultation today so you can go into spring feeling fresh and radiant from the inside out!

SkinCeuticals Has Officially Arrived!

After several months of waiting, the much anticipated SkinCeuticals professional skincare line is now available at the West Vancouver Wellness Centre! SkinCeuticals was created by renowned American dermatologist Dr. Sheldon Pinnell MD and the line first hit the US market  in 1997 after years of intensive scientific research and published medical studies.  Dr. Pinnell was the first scientist to prove the tremendous value of topical vitamin C and other antioxidants in the prevention of free radical damage (resulting in aging and even cancer) from the sun in addition to developing the most effective and stable topical antioxidants and anti-aging products on the market today.

SkinCeuticals has three main skincare principles: prevent, protect and correct. Prevent future free radical damage with high potency antioxidants. Protect your skin from the sun’s damaging rays with broad spectrum sun block. Correct acne, rosacea, and previous sun damage along with its subsequent signs of aging with targeted effective corrective treatments.

Approximately 90% of all signs of aging are directly caused by UV exposure, so it’s no wonder why I love the antioxidant serums as much as I do. Just applying a few drops of the serum each morning will provide the protection of up to an SPF eight that cannot be rubbed or washed off for up to five days after application. In addition to the antioxidant properties, it penetrates deep into the dermis to provide ultimate cellular protection, promote collagen production and help repair previous damage. I suggest applying the serum to your face, neck, décolleté and to the top of your hands every morning after cleansing. Allow to sit for five minutes before applying other products and finish with sunblock.

Another star-worthy treatment is the A.G.E. Interrupter, which works against advanced glycation end-products (A.G.E.) deep within the skin. These naturally occurring molecules bind collagen and elastin fibres together, leading to the deep wrinkling, thinning and creping that are the hallmarks of mature skin. The A.G.E. Interrupter works to repair this damage and prevent future damage resulting in remarkable improvements after twelve weeks of use. I also love the Pigment Regulator, which has been clinically proven to produce lightening results equivalent to 4% hydroquinone (a prescription only skin bleaching cream) without the substantial risks of hydroquinone or other harmful chemicals.

 I am so excited that we finally have the SkinCeuticals line available here at the clinic. Please feel free to call or drop by Tuesdays through Saturdays for more information and a complimentary skin analysis to develop a personalized skincare plan for beautiful, healthy and youthful skin!

Strawberry Mango Antioxidant Smoothie

This is a fantastic smoothie for beautiful skin and a strong immune system.  High in Vitamin C and beta carotene,  it repairs the skin, facilitates collagen production, neutralizes free radicals, moisturizes from within, stimulates positive immune function and reduces systemic inflammation.  Is there any better way to refuel post-workout than with a smoothie that tastes great and packs a serious nutritional punch? 

Peach Melba Smoothie

Almost everyone loves the combination of sweet juicy peaches and tart vibrant raspberries.  They’re a fantastic combination for beautiful skin and a healthy immune system in addition to tasting great.  Loaded with Vitamin C, beta carotene, fibre and antioxidants combined with the protein in the Ultra Meal and omega 3 fatty acids in the flax oil; this is the perfect anti-aging smoothie for clear youthful skin. 

Peach Melba Smoothie

Yields one meal sized or two snack sized smoothies

2 scoops Vanilla Ultra Meal or Ultra Clear powder

1/2 cup frozen unsweetened peach slices

1/2 cup frozen unsweetened raspberries

1 c unsweetened vanilla almond milk or filtered water, chilled

1/2 tsp vanilla extract

1Tb cold pressed flax oil

Crushed ice

Blend all ingredients together until smooth.  Serve immediately.  For a prettier presentation (great for brunch), blend the peaches and raspberries separately with half of the remaining ingredients each.  Layer the two smoothies in tall glasses or martini glasses for a pretty pink and peach swirled effect.

Kiwi Lime Smoothie

It’s the middle of January.  Its gray and cloudy and we have endured rain, sleet and snow in the past week alone.  Time for a vacation?  Most will say yes; however jumping on the first plane out isn’t always a feasible option.  So why not take a culinary vacation with your next smoothie? 

Kiwis are loaded with immune boosting antioxidant Vitamin C and also contain potassium, folate and fibre; and the seeds even contain some omega 3 fatty acids and Vitamin E.  This is a fantastic recipe if you are suffering from the mid-January “blahs”, coming down with a cold or are looking for a skin boosting smoothie.

Kiwi Lime Smoothie

2 scoops Vanilla UltraMeal powder

3 large kiwis, peeled and roughly chopped (frozen if desired)

8 oz cold filtered water

The juice of half a lime

Blend all ingredients until creamy and smooth.  Garnish with fresh mint and enjoy immediately.  Yields one meal sized smoothie or two snack sized smoothies.

Cranberry Pomegrante Smoothie

Our final holiday themed smoothie is vibrant pink and loaded with antioxidants.  This smoothie is an excellent source of vitamin C and the cranberries help to prevent urinary tract infections.  This is a perfect smoothie after a long night out to help revitalize your cells and keep you looking your best.

Cranberry Pomegranate Smoothie

Yields one meal sized smoothie or two snack sized smoothies

2 scoops of Ultrameal Vanilla powder

1/2 c frozen unsweetened cranberries

1/2 c unsweetnened 100% pomegranate juice (pomegranate cherry juice is also lovely)

1/2 c filtered cold water

Blend all ingredients until creamy.  Enjoy immediately.  For a little variety, try blending a little bit or orange zest or fresh lime juice for a little extra kick.  We’ll be back with the smoothie of the week in the new year, so stay tuned in January for more recipe ideas!

Eggnog Smoothie

Keeping with the holiday theme this month; how does one make something like eggnog healthier?  It’s surprisingly easy to reduce the sugar, dairy and saturated fat while keeping the same flavors and creamy texture that so many people love to sip on throughout the season.  While still not nutritionally perfect (if such a thing even exists) it is still a much leaner and healthier option.

Eggnog Smoothie

Yields two snack sized smoothies

2 scoops Vanilla Ultra Meal powder

1/2 cup non GMO soynog or almondnog

1/2 cup filtered water or plain unsweetened almond/non GMO soy milk

1/4 tsp vanilla or rum extract

ground cinnamon and nutmeg to taste

Blend all ingredients in a high powered blender until smooth and creamy.  Sprinkle with ground cinnamon and nutmeg to taste.  Enjoy immediately.

Peppermint Patty Smoothie

With the holidays quickly approaching, it is all too easy to get caught up in busy schedules, Christmas parties, chocolates and other festive treats.  The good news is that it is pretty easy to have your cake and eat it too- there are healthier alternatives to most holiday goodies that taste just as good.  Stay tuned for more holiday themed smoothies for the month of December!

Peppermint Patty Smoothie

Yields two snack sized smoothies

2 scoops of Chocolate Ultra Meal powder

1/4-1/2 tsp peppermint extract or Tb fresh chopped mint

8-10 oz filtered cold water

crushed ice

Blend all ingredients until smooth and creamy.  Serve immediately.  Alternately, omit the ice and use hot water* to make peppermint hot chocolate.

*Be careful when blending hot liquids- vent the lid of the blender and cover the vent with a clean tea towel to avoid steam explosions.

Pineapple Coconut Protein Smoothie

There is nothing like a taste of tropical sunshine when the dark and grey winter rain descends over Vancouver.  Pineapple is rich in vitamin C, B1 and B6 and naturally contains the enzyme bromelain.  Bromelain works to aid the digestion of the protein in the smoothie and can even help reduce inflammation.  Coconut water contains electrolytes to help increase hydration levels; making this the perfect post workout smoothie.

Pineapple Coconut Smoothie

Yields one meal sized smoothie or two snack sized smoothies

1 cup frozen unsweetened pineapple chunks

2 scoops Vanilla Ultra Meal powder

¼ cup unsweetened coconut water

6-10 oz filtered water

Place all ingredients in a blender and blend until light and creamy.  Serve immediately.