The recipe for beautiful skin will essentially be tailored to fit everyone’s personal needs, depending upon the thousands of variables that exist! I will discuss some tips and underground advice I’ve learned over the years—per request by my friends and family.
#1. Hydration!
Hydration is basically the amount of fluid found in the body at a cellular level. Being hydrated makes the skin appear supple and firm. I also notice when I’m dehydrated, I tend to break-out more often.
Have you ever heard that cucumber or watermelon is great for the skin?
Well, the main reason behind this notion is hydration! Nonetheless, there’s certain beverages and even food, that may cause the body to become dehydrated, such as alcohol, oats (soluble fiber absorbs water), too many cranberries, over-consuming caffeine, too much sugar, certain herbs and spices, apple cider vinegar, high intake soluble fiber, and higher protein diets (nitrogen, BUN–>blood urea nitrogen).
Have you ever noticed people who drink a lot of alcohol or caffeine, tend to age faster?
If you’re going to drink alcohol—in moderation—it would be wise to drink extra water before and after (it’s also how I avoid hangovers). I don’t recommend drinking distilled, typical store-bought bottled water nor tap water! What I mean is: Hydrate with water that is structured with minerals, doesn’t have harmful chemicals (i.e. chlorine, fluoride, tampon particles (eww), possible pesticides or other trace particles, etc). I’ve never been a water-drinker but once I found a natural spring close to my house (thanks to Daniel Vitalis; findaspring.com), I’ve been sucking down this AMAZINGLY fresh REAL spring water since! My spring water comes from an underground lake, which isn’t close to any large cities, nor was there any history of toxic waste at this location. And the water is tested, and has been used by locals here for hundreds of years. What we do is bring several 5 gallon glass or BPA free plastic water containers, and fill them up every 2 weeks! Easy, Peasy!
#2. Eat a balanced, whole-foods diet!
As stated above, you want to eat a whole-foods diet and only certain minimally processed foods (if you include foods like wild rice, steel cut oats as “processed”). The closer we eat to our ancestors, the better! The skin is the largest organ of the body, and it’s made of collagen, which will form rigid instead of smooth if you don’t consume adequate amounts of protein from bio-available, complete sources. Bio-available, complete proteins are proteins that are nutritionally easy to absorb and has the 9 essential amino acids (and some conditionally essential), which are the building blocks of a protein molecule. It doesn’t matter now many grams of protein are in a food. What matters is what your body is absorbing on a cellular level. For example, most plant sources of protein are not complete, nor as bio-available to the human body as, good sources of animal foods (pasture-raised, eating natural organic diet). Therefore, relying on plants predominately for protein may eventually cause the body to become deficient in certain amino acids. This doesn’t mean you should eat plants—what this means is to not eat only plants. Homo Sapiens are indeed omnivores on a nutritional biochemical level. This means we specialize in “all-eating” from plants, to animals, fungus and good microorganisms.
Great sources of protein: Always hormone and antibiotic-free, avoid added chemicals, pasture-raised animals that ate their natural diet (not grains) or wild caught fish with no added chemicals.
*NOTE: All of these foods will not be as beneficial if your digestive system is impaired! Even food allergies, sensitivities or intolerance can cause nutrient malabsorption. If you suspect you may have digestive issues, try to repair your GI tract, need be. * I always recommend high strength probiotics with no added ingredients and multiple strains.
Moving on…
Bison – Great source of clean, organic and complete protein, CLA, superior omega 3 to 6 ratio, as well as nutrient dense minerals!! Iron (3.42 mg/3.5 oz), B-12 (2.86 mcg/3.5 oz) zinc (30% DV), niacin, selenium, phosphorus, calcium, etc.
Wild Caught Alaskan Salmon – (Omega 3 fatty acids in DHA & EPA form) It’s important to note: ALA is the essential omega 3 that our body can use to convert to DHA & EPA. However, most people don’t convert enough from just ALA, therefore you need a source of DHA & EPA omega 3. The bodily benefits of omega 3 fatty acids ONLY are beneficial in the DHA & EPA form of omega 3’s since it’s what the body uses! Great source of bio-available complete protein, vitamin A, D, B6, B vitamins, E and appreciable amounts of iron, zinc, phosphorus, magnesium, calcium, etc.
Pasture-raised Eggs – 1/3 the cholesterol as mass-produced eggs (which doesn’t affect total plasma serum chol levels unless you have CVD or stroke risks), 2/3 more vitamin A than conventional eggs, 3x more vitamin E, more vitamin D3, 70% more B-12 and 50% more folic acid (Brish Journal of Nutrition, 1974), 7x more beta carotene than conventional. Complete, bio-available protein, choline, vitamin D3, B-12, non-heme iron but couple the eggs with oranges because the iron is non-heme and absorbs better with vitamin C
Sardines *with skin and bones* in water – (Omega 3 fatty acids in DHA & EPA form). B-12, tryptophan, selenium, protein, phosphorus, vitamin D, calcium, vitamin B3, choline, etc. One serving contains over 50% of DV for these important nutrients. Lowers triglycerides, good for the blood, arthritis, heart disease, chol, cancer, weight loss, mental health, immune system, reproductive health, hair, skin, etc.
Mackerel – (Omega 3 fatty acids in DHA & EPA form) Same as sardines above. Potassium, selenium, magnesium, vitamin K, A, C, D, E, B3, etc.
Grass-finished Red Meat and Organs!! Great source of clean, organic and complete protein, as well as nutrient dense minerals!! Iron, CLA, good saturated fats, zinc, phosphorus, calcium, etc. The organ meats are BY FAR the most nutrient-dense foods you’ll ever come across. I highly recommend eating more organ meats!
Organic, Grass-Fed Raw Milk – Yes, it’s true that it can be dangerous if you drink raw dairy from an unhealthy cow or somehow was contaminated. However, more adults, children and infants, have died from drinking pasteurized milk than EVER from drinking raw milk. And btw, Homo Sapeins have been drinking raw milk for about 9,000 years and it wasn’t until 1908 (in Chicago) did we start heating milk to high temps. Likewise, it wasn’t until that century did we see a rise in obesity, cancer, allergies, osteoporosis, heart disease, intolerance’s, etc. I can’t drink pasteurized milk since I bloat like a blow-fish and sometimes experience terrible stomach aches. However, I drink raw milk without any discomfort, whatsoever. I actually suffered from Keratin Pilaris on my arms (excess keratin in the skin) since 13 years old (it’s genetic and very common), but about 4 weeks into drinking raw milk—the bumps disappeared. I’ll try to find photos of it sometime to show you all.
Good fats have an anti-aging effect and quite moisturizing as well. Fats help carry fat-soluble vitamins (A, D, E, K) in the body. There are many different types of fats (i.e. fatty acids, PUFA, saturated, unsaturated, monounsaturated fatty acids, etc).
Garlic – Garlic can lower LDL chol, anti-inflammatory, anti-bacterial, can help fight cancer, lowers BP (blood pressure), works to fight blood clots, contains Allimax which boasts the immune system.
Vitamin C – Vitamin C is an unstable nutrient, which needs to be kept in proper conditions (i.e. dark, cool place). Pine Pollen is a great source!
Antioxidants – (anti- against; oxidant- too oxygen damages cells = loss of electrons)
Stay far, far away from high fructose corn syrup, corn syrup or any other high-sugar syrups, as well as, most refined sugar. I even limit my local raw honey, turbinado sugar, or organic unrefined cane sugar—to a teaspoon a day.
Certain fruits have high antioxidants, however, limit the high fructose fruits because eating too much will cause the body to endogenously make AGE’s (advanced glycation end-products). Actually, vegan and vegetarians have the highest AGE levels, compared to omnivores (and I’m sure the studies used Western eaters as well, which makes whole-food diets MUCCH healthier!)
Dark chocolate is a powerful anti-oxidant–>full of flavonoids.
I literally have a tablespoon of cinnamon everyday and have been since I was a child. I LOVE cinnamon! But, do you know why I love it even more, now?! It’s full of antioxidants!
“Beans, Berries, Spices, and Potatoes Are Antioxidant Powerhouses” (http://www.webmd.com/food-recipes/news/20040617/antioxidants-found-unexpected-foods)
Moisturize:
Avoid moisturizers that may dehydrate or dry-out the skin. Although the cosmetic moisturizes out today sounds believable, most don’t reduce wrinkles. Sadly, once you have wrinkles, there isn’t many options other than surgery, stimulating the cells to produce collagen, and possibly red-light laser treatments. Basically, you’re better off moisturizing with an organic oil (depends upon skin type which kind to use). I’ll list some good ones, but you have to compare with your skin type to see if it’s compatible: Organic, unrefined, cold-pressed coconut oil is my favorite and I only use it a few times a week with a light layer. Coconut oil is absorbs relatively fast into our skin cells. Extra virgin olive oil is great BUT it has to have on the bottle the date that it was harvested, or it’s likely not really olive oil and some other filler oil. (Yes, how sad!) I buy my EVOO from Whole Foods Market.
Supplements:
I take collagen supplements (type 1, 2 and 3) derived from organic animal sources. I also like vitamin C, cod liver oil (high quality), vitamin D, iron, vitamin K2, raw organic butter, etc.
I’ll finish the rest later!
Primal Nutritionist 