Healthy Diet equals Healthy Skin

I was on line trying to determine which night cream to buy next.  I want one with hyaluronic acid, some retinol would be good too.  Finding the perfect, least expensive moisturizer has been a quest for quite a few years. I've tried many otc creams and also have used prescribed Retin A for many years. But the quest never ends.  So while looking for something that matches all of my criteria I came across an article in Everyday Health "The Healthy Diet-Healthy Skin Link".  If you believe you are what you eat then you might also believe that the skin is the window to the entire body.   Makes sense.  Healthy skin is basically avoiding the foods (saturated fats, processed foods) we know are bad for us and eating the foods we know keep us healthy.  But let's drill down to a few specific foods that promote glowing, healthy skin:

Blueberries show up in most eating healthy articles.  They are rich in vitamin C providing the antioxidants that help fight the signs of aging skin.

Fish that are rich in omega-3 fatty acids such as salmon. While you want to cut fat from your diet you need some fat. Without it your skin will suffer.

Whole Wheat breads and pasta are smart food for the skin. They are the healthy alternative to refined white bread or pasta that create a spike in your insulin which is not good for the skin.  The fiber in whole grains promotes healthy digestion. Digestive problems is reflected in unhealthy skin.

Water! Of course. There are molecules in the skin that actually bind water and "plumps" the skin.  Dehydration provides the reverse affect.  Sugary beverages aren't the same as they can cause insulin levels to rise and then fall dramatically.

Green Tea is my morning beverage of choice. You get a double whammy with green tea as it provides antioxidants which fight the effects of aging and it also keeps you hydrated. Anytime is a good time for a cup of health giving green tea

Low Fat Yogurt made the list for it's "healthy" bacteria which are beneficial for digestive health.  Digestive health can improve skin conditions such as rosacea or skin inflammation.

Sweet Potatoes give you a healthy dose of vitamin A (retin "A").  Vitamin A reduces wrinkles and other signs of aging.

Broccoli and other green vegetables help fight fine lines. The richer the color of veggies and fruits, the more likely they are to contain the nutrients you need for a healthier diet.  Broccoli provides more vitamin A and C,  and both of these vitamins help fight fine lines and wrinkes.

Avocados are almost perfect for enhancing your skin.  They have the healthy fats, vitamins A and C, and fiber.

Vitamin D slows skin aging.  It isn't found in abundance in the diet but you REALLY need it for healthy skin (not to mention it helps your body absorb calcium to keep bones strong!) You can usually get enough through sun exposure but healthy skin and sun exposure seem like a huge oxymoron! "Synthetic" Vitamin D may be toxic. Synthetic vitamins are difficult for your body to absorb and end up being stored in fat.  Bioavailable D3 and other vitamins can be found on  drmercola.com or defensenutrition.com.  I trust both of these whole and bioavailable products.

"Our Muscles Have The Ability To Grow and Get Stronger From Birth Until We Die." Mime Nelson, Ph.D.

It's never too late to get the body your want.  The body you "had" is still there just waiting for you to let it out! Or better yet the body you never had is there just waiting to take shape!

There are three primary components to being fit at any age.  Diet, cardiovascular exercise and strength training.  As a personal trainer I spend most of my time with clients working on their strength training program.  I incorporate diet and cardiovascular exercise into our overall plan but these two components are ones that each individual manages daily.

Doing some form of cardiovascular exercise 30 minutes a day is recommended. A diet rich in lean protein, fruits, vegetables and lacking in processed foods is key to optimal health. But let's talk about strength training and its benefits - as there are many.  Strength training can be the means to an end if you  want to change your body's shape.  But it is so much more! Let's take a look at the many benefits of strength training:  

1. Increases metabolic rate which increases calorie burning (the stronger the muscle the more energy (calories) it burns even while sleeping) 
2. Increases bone density (helping to prevent and reverse osteoporosis)
3. Strengthens tendons and ligaments protecting our joints from injury
4. Improves posture which increases mobility
5. Increases strength and endurance improving our work, favorite sports and day to day activities
6. Strong muscles have more protein stores to make antibodies which combat germs and cancer cells that enter our bodies everyday
7. Improves balance (strong core and leg muscles stabilize us)
8. Reduces blood pressure and cholesterol levels
9. Last but not least you feel and look good which can't help but build confidence!

What are you waiting for? What's not to love about strength training?