It’s not a substitute for wearing sunscreen, but this tasty meal plan can help protect you against the sun from the inside out. Skip the bagels, toast, croissants, muffins, and other carb-loaded breakfast items. These foods are high on the glycemic index, which means they’re rapidly digested and turned into blood sugar, says dermatologist Whitney Bowe, MD, author of The Beauty of Dirty Skin. “High glycemic index foods are not skin-friendly,” she says. “They promote the release of an insulin-like hormone called IGF-1 (insulin-like growth factor 1), which works to reproduce and regenerate cells. But if you have too much of it, it can work against you by fueling the biological cascades that ramp up inflammation and lead to certain diseases, such as cancer, and skin disorders, such as acne.” Steel-cut oats can be a healthier breakfast choice, because it’s a low-GI food, she says. Other studies have also shown that whole grains such as oats are cancer-fighting. Here are more proven foods to help prevent cancer.
Guest post by Amy Rains of Wholesomelicious.
These Avocado Truffles are decadent, delicious, and packed with nutrients! So easy to make with only a few ingredients, and sure to be loved by all. This Paleo and Vegan treat is also the perfect pick-me-up afternoon snack!
I’m pretty excited to share a recipe with 2 of my absolute FAVORITE foods: avocado and chocolate!!! Although they may seem like an unlikely pairing, these two foods combine to create truffles that are unapologetically rich, luxuriously chocolatey, and deliciously decadent.
I’m obsessed. Like, I made 3 batches in a week obsessed.
And unlike most chocolate truffles, these are made entirely from healthy ingredients. They are suited for most dietary restrictions and fall under the gluten-free, Paleo, Vegan, dairy-free, and pretty much any other diet you can think of.
Best part? No one turns these down!! My 7 and 10 year old requested these every day last week in their lunch box, and they can be tough critics.
So now that we are officially in dessert-love territory, let’s explore the health benefits of these Avocado Truffles. I recently read the book, The Beauty of Dirty Skin, written by my friend, Dr. Whitney Bowe. Dr. Whitney explains in the book, that your skin is a window to your overall health. Over the past 10 years she has been studying the relationship between diet and skin, and shares her evidence-based recommendations to heal skin from the inside out!
Dr. Whitney outlines a 21 day plan in her book that is centered around the alliance between your gut, brain, and skin, also known as the gut-brain-skin access (the soul of healthy skin). During week 1, the focus is on healing the gut through dietary changes, and easy recipes to follow. The Avocado Truffle recipe I’m sharing with you today is part of the plan!
Besides avocados being plentiful in potassium, fiber, and several vitamins (A, D, E, K, folate to name a few), avocados are so important for healthy skin. They contain healthy fats that help your skin membranes by trapping moisture in and keeping toxins out!
Not all chocolate is created equal! Dark Chocolate, like the one used in these skin healthy truffles, have the highest flavonoid content which protects your skin from damage by free radicals.
Embracing healthy fats and a diet low in sugar is the focus of week 1. Healthy fats such as whole eggs, fatty fish like salmon and trout, grass-fed meat and poultry, extra virgin olive oil, avocado oil, coconuts and coconut oil, dark chocolate, avocados, full fat yogurt, cheese, seeds, nuts, and nut butters are all examples of healthy fats that keep our skin cells healthy. These are key to the appearance of plump, healthy skin. Omega 3 fatty acids are one of the most beneficial to skin health as they control the oil production, and delay the skin’s aging process by nourishing skin cell membranes and preventing wrinkles! This also boosts hydration and prevents acne.
What I love about Dr. Whitney’s approach to limiting sugar, is that she is realistic and has a self-proclaimed sweet tooth. She is all about balance and moderation. Dr. Whitney sprinkles some healthy treats and other recipes throughout the book that are workable and realistic for any person on tight budget or schedule. I’ve been finding that the recipes actually taste as good as they are for your skin!
Enjoy these delicious truffles!! And if you’re looking for many more ways to improve the health of your skin, and get the radiant glow, you’ll loveThe Beauty of Dirty Skin!
This post was originally published on April 17th on wholesomelicious.com.
As soon as New York City dermatologist, Whitney Bowe, MD walks into a room, she can tell if someone is under stress and what their eating habits are like. “The skin is a window to your overall health,” she explains. It may come as a surprise to some of her patients when she asks about their eating and lifestyle habits, but this skin pro knows that the complexion truly reflects what’s going on inside.
In her new book, The Beauty of Dirty Skin, Dr. Bowe discusses the gut, brain, skin connection—but don’t let the name mislead you to skipping out on your cleanser. By “dirty” she’s referring to the plethora of wonderful bacteria that live on your skin, which are actually critical for keeping you beautiful, healthy, and glowing.
So, if your skin isn’t at it’s best, try taking a page (literally) out of her book. Keep reading on for some of her faves.
Glowing, healthy skin starts on the inside. On GMA, I’m sharing how nurturing your skin’s healthy natural barrier and “good bugs” will help to dial down the inflammation that contributes to skin conditions including acne, rosacea, eczema, sensitive skin, and even premature aging. My 21 Day Plan to healthy skin from the inside out and the outside in is everything you need to get started on the path to healthy, radiant skin. You don’t have to spend a fortune to have beautiful skin. You just have to be empowered with the right information.