I hope you had a HAPPY and HEALTHY summer! It’s hard to believe it’s over! For many of us, Fall means that things “get back to normal!” Young kids go back to school, college kids move back to campus, even work schedules become more routine. So what’s on YOUR schedule? Why not make sure that your Fall calendar has plenty of “me time” to help you look and feel your best? Experts say one of the best ways to stick to your daily exercise is to actually put it on your calendar and protect that time just as you would any other commitment. Other ideas include booking an exercise class at a specific time (and if you don’t show, you’re still charged); or picking a time to walk or workout with a friend or co-worker. Even healthy eating takes planning: make it a priority and schedule time to shop and prepare your healthy meals and snacks. Planning can prevent you from getting caught hungry which leaves you vulnerable to unhealthy choices. These are just a few ways to help you get back on track or sustain your health and fitness goals through the new season.
Speaking of seasons … after a summer full of sunshine, many of my clients are concerned about damage to their skin. It seems like the question of the day is: What are the best foods for reversing the signs of aging and keeping our skin healthy and youthful? The number one contributor to great skin is collagen. Read on to learn the top collagen-boosting foods and recipes!
If you have specific questions about your health or nutrition goals, visit my website and let’s talk. I would love to help you reach your goals in every season and feel younger at any age!
The Top Foods for Boosting Collagen
for Youthful Glowing Skin
As we age, our bodies go through changes that often cause us to look or feel tired, achy, less energetic. One of those changes is that, once we hit our 30s, our bodies begin to produce less collagen, and that trend continues as we age. Collagen helps our skin look fuller; when we produce less collagen, our skin loses that fullness and looks thin and/or more wrinkly. But what we eat can help! The best foods for boosting our body’s production of collagen are:
Fish: Fish with healthy Omega-3 fatty acids – such as salmon – help keep our skin cells healthy. That’s because healthy skin cells contain a protective, fatty membrane that helps promote plumper skin. Whenever possible, choose wild salmon. King salmon has high fat content and a buttery texture. Coho is milder and often lighter in color.
Fruits and veggies (water-based): In addition to containing high percentages of water, watermelon, cucumbers and celery also contain sulfur, a necessary mineral in order for our bodies to produce collagen. They also help you stay hydrated, which also adds to the suppleness of our skin.
Dark leafy greens: Dark green vegetables -- such as kale, Swiss chard, collards, and spinach -- contain vitamin C, which promotes collagen. They also contain antioxidants, which help prevent collagen from breaking down. You can make a dark, leafy green salad, add cucumbers and celery, and top it off with salmon for a collagen-boosting meal!
Berries: Yes, all of your favorite berries help fight free radicals and increase collagen production levels! Hello, blackberries, raspberries and blueberries!
Red and orange vegetables: Yes, color does matter! Red veggies (such as tomatoes, red peppers and beets) contain lycopene, a natural antioxidant. Experts also believe that lycopene protects the skin from sun damage, so it’s like getting a two-fer: fighting free radicals and the enzymes that break down collagen, while boosting collagen levels! And don’t forget about the orange vegetables, too! Carrots, yams, sweet potatoes, butternut squash, all are high in vitamin A, a natural restorative vitamin that helps reverse damaged skin and regenerates collagen. Fall is the perfect season for roasting these veggies!
Garlic: Garlic is a well-known longevity food for many reasons! When it comes to collagen, garlic is one of the best sources of sulfur (and you may remember from an earlier bullet, our body needs sulfur to produce collagen). Garlic also contains taurine, which help builds damaged collagen fibers.
Egg whites: Egg whites actually contain collagen! They are also high in lysine and proline, which both help support your body’s collagen production.
If you don’t eat eggs: Nuts also contain lysine. The highest source is macadamia nuts, but walnuts and almonds are also good choices.
White tea: Research shows that white tea protects the structure of collagen, and stops the enzymes that break down collagen. Brew white tea as you would any other tea, and you can drink it warm or cooled. Forgo the sugar or honey, however, as sugar not only breaks down collagen, but it adds to other age-related symptoms such as achy joints.
Now that you know what to eat to boost collagen production, try some of my favorite Age-Busting Recipes!
This Month’s Recipes Collagen Boosters!
Salmon with Red and Orange Vegetables
• 2 King salmon (wild) fillets, washed and patted dry, skin on
• 1/2 butternut squash, peeled and cut into cubes
• 6 garlic cloves, peeled and chopped small or minced
• 1 red pepper, chopped
• 1 bunch kale, chopped or torn into small pieces
• ½ cup of vegetable stock
• 2 to 3 TBSP extra virgin olive oil
• 2 TBSP fresh-squeezed lemon juice
• 2 TBSP water
• Sea salt and pepper to taste
Place cubed butternut squash and chopped garlic in a plastic zip bag with 1 TBSP olive oil; close tightly and shake/massage bag until all cubes are well covered with oil and garlic is evenly dispersed. Pour into a glass baking dish and cover; bake at 350 degrees for 20 minutes, until squash breaks easily when pierced with a fork. Keep covered and set aside.
Meanwhile, pour 1 tablespoon olive oil into medium sauté pan. Add chopped red peppers and kale. Sauté on medium, stirring until tender, about 10 minutes. Remove from pan and add the cooked pepper and kale to the butternut squash/garlic dish, re-cover and keep warm.
Meanwhile, pat dry the salmon very well to prepare for grilling or sautéing. For sautéing: Add 1 TBSP olive oil to clean pan and pre-heat on medium-high until oil is hot. Add the salmon fillets to the pan, skin side down, and immediately reduce the heat to medium-low. Sprinkle the salmon with a dash of salt and pepper. Halfway through cooking, add 2 TBSP lemon juice and 1-2 TBSP water. Cook on medium-low until salmon is light pink inside.
When done, place the salmon fillets on a platter; drain the vegetables and place them around the salmon. Serve warm.
Cilantro Coconut Quinoa Seafood Stew
• 1 pound seafood, such as salmon, tilapia and/or shrimp (peeled and deveined).
• 1 cup of cooked quinoa
• 1 onion, chopped
• 3-4 garlic cloves, minced or chopped
• 1 TBSP coconut oil
• 1 cup canned coconut milk
• 4 cups water or chicken broth
• ½ cup cilantro
• 1 14 oz. can diced tomatoes
• 1 lemon, juiced
• Dash of cayenne pepper
• ½ TBSP sea salt
• 3 chopped scallions
• 1 lime (for garnish)
Cut fish/shrimp into bite size pieces and chop onion, garlic and cilantro. Set aside. Add coconut oil to a medium-sized pot and turn on burner to high. Add in the garlic and onions and reduce heat to medium. Once the onions start to become translucent add the coconut milk and seafood and cook on medium for about 5 minutes. Next, add the water, lemon juice, dash of cayenne pepper, and sea salt. Let cook for about 10 more minutes. Add the tomatoes and cooked quinoa reduce heat to low, and simmer for about 5 minutes. Check fish to be sure it’s cooked through. Then turn off the stove and add the cilantro and scallions. Garnish each bowl with a slice of lime. Serve warm. Can be stored covered in refrigerator – it’s even better the next day!
Are YOU ready for Change? Let the change of seasons inspire healthy changes for you! Get the BEST results by working with your own personal Health Coach! Learn how what you eat may be causing your symptoms or sabotaging your weight-loss goals!
Right now is the PERFECT time to focus on YOU!If you would like to look and feel better, have more energy, and reduce your food-related symptoms, I would love to help you! Visit my website at www.liliaswellness.com to learn more about MY COACHING PROGRAMS on how you can loose weight, eliminated symptoms such as headaches and digestive issues (constipation, gas/bloating, reflux), and how feel more confident, happy, sexy, have glowing skin, energetic and love yourself than you have in years. You can, too! Learn to break unhealthy habits; stop "emotional eating;" reduce cravings; sleep well, and much, much more!
I look forward to helping you achieve your health or weight-loss goals!
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