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Meal Plan (with recipes) for Younger Looking Skin

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lemonwater_sandiegonutritionist

Who doesn’t want younger looking skin? The vitamins and minerals that are found in our food can help protect our skin from UV damage, decrease fine lines and wrinkles and increase its color and elasticity. Follow this plan for younger looking skin!

Start Your Day with Water

Dehydration is the fastest way to dry, tight, flaky skin. Make sure to start your day with about 16 ounces of fresh filtered water.  You can even try adding fresh lemon juice and get the added boost of Vitamin C, which helps reduce the appearance of fine lines and age spots.

RECIPE: Warm Lemon Water

  • 16 oz. warm water
  • Juice from ½ lemon
  • Pinch of cayenne pepper (optional)

Directions: Enjoy this first thing every morning!

Add Blueberries to Your Breakfast

The damage caused by free radicals is at the heart of premature aging. Anti-oxidants protect our cells from free radicals and keep our skin healthy and youthful. Blueberries are extremely high in anti-oxidant activity and a perfect addition to the most important meal of the day.

RECIPE: Almond Butter Oatmeal with Blueberries and Cinnamon

  • ½ cup cooked oatmeal
  • 1 tbsp. almond butter
  • ¼ cup blueberries
  • Pinch of cinnamon

Directions: Stir the almond butter in to the warm, cooked oats. Top with blueberries and cinnamon. Enjoy!

Top Your Lunch with Tomato & Avocado

Tomatoes are rich in lycopene.  Lycopene helps the production of collagen, which improves your skins elasticity. Avocado is rich in Oleic Acid, which adds moisture to the skin and makes it softer.

RECIPE: Tomato, Avocado & Turkey Sandwich

  • 2 slices whole grain, sprouted bread
  • 3 slices turkey
  • 1 tbsp. roasted red pepper hummus
  • ¼ avocado, sliced
  • 1 thick slice of tomato

Directions: Combine and serve with fresh fruit or a side salad.

Snack on Apples & Green Tea

Quercetin is a powerful bioflavonoid that increases the production of collagen and fibronectin.  Both of these substances are necessary to keep the skin healthy and even help wounds heal. Quercetin is found in most fruits and vegetables but especially high in red apples and green tea.

Add Some Orange to Your Dinner

The orange color in fruits and vegetables indicate the presence of beta-carotene. Beta-carotene is a very powerful antioxidant that is converted to Vitamin A. Vitamin A is responsible for your skins tone and texture and results in a youthful glow. This time of year there is no shortage of wonderful choices, such as sweet potatoes and squash.

RECIPE: Herb Roasted Sweet Potato

  • 2 large sweet potatoes cut into 1 inch cubes
  • 1 tbsp. grapeseed oil
  • 1 tsp. fresh rosemary
  • ½ tsp. salt
  • ½ tsp. pepper

Directions: Preheat oven to 425. Toss all ingredients in a bowl until the sweet potatoes are sufficiently covered.  Spread on a bake pan. Cook for 20 minutes stirring once.

Finish With Fish

The Omega-3 fatty acids found in oily fish, such as salmon, have been shown to reduce inflammation and early signs of aging. Specifically, eicosapentaenoic acid (EPA) is responsible for the health of the cell membranes, which keep your skin soft and supple. Omega-3 fatty acids are also what most Americans are deficient in. Consider making sure that there is at least one substantial source of Omega-3 fatty acids in your diet per day to keep your skin looking radiant.

RECIPE: Lemon Rosemary Salmon

  • 2 salmon filets
  • 1 lemon, sliced
  • 1 garlic clove, minced
  • ½ tbsp. grapeseed oil
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • 2 sprigs rosemary

Directions: Preheat oven to 375. Place salmon filets on a baking sheet, skin side down. Massage the grapeseed oil into each filet. Sprinkle with garlic, salt and pepper. Top each with one sprig of rosemary and cover with sliced lemon. Bake for 20-25 minutes.

 

369 comments
  1. These are great, thank you Tara! I am trying the warm lemon-cayenne water now, but the cayenne seems to be doing funny things to my tummy. The pinch I used was small. Might I need to warm up to using this slowly, if my system is not used to it?

  2. Hi Laura – is it a gurgling? The lemon is the most beneficial part for this situation, so you can either skip or work up to the cayenne 🙂

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