Better Skin Diet

What would you do for skin that's soft, fresh and unblemished? All the expensive skin care products in the world won't achieve healthy skin without help from your diet. Here's how the Better Skin Diet will help cleanse your skin from the inside out so you can look and feel great:


• Fish contains oils that will help nourish your skin. This diet includes fish options at lunch and dinner to add luster and softness to your complexion.


• Ground flaxseeds are an excellent source of omega-three fatty acids, which promote good skin health. This meal plan adds flaxseed to your breakfast cereal for a healthy start to your day.

• Vitamin A is essential for healthy skin. This diet includes plenty of dark orange (carrots, sweet potatoes, winter squash) and dark green (broccoli, spinach, kale) vegetables -- all of which are high in vitamin A.

• Vitamin E helps promote great skin, which is why this diet includes nuts such as hazelnuts and almonds -- which are high in vitamin E -- as snacks

BREAKFAST
option one
oatmeal made with skim milk, topped with 1 tablespoon ground flaxseeds mixed with blueberries
orange juice


option two
fortified whole grain cereal topped with skim milk, strawberries and 1 tablespoon ground flaxseeds
grapefruit juice


option three
low-fat granola mixed with 1 tablespoon ground flaxseeds and dried mixed fruit, topped with plain yogurt
tomato juice with a splash of lemon


LUNCH
option one
3 ounces water-packed tuna mixed with 1 tablespoon low-fat mayonnaise, chopped tomatoes, celery, carrots and green peppers
2 cups dark green leafy lettuce
1 slice dark rye bread spread with 2 teaspoons olive oil-based margarine
1 cup skim milk


option two
grilled and chilled shrimp salad with grapefruit vinaigrette
baby carrots
6 whole-grain crackers
1 cup skim milk


option three
turkey caesar wrap
½ cup salsa with 1 cup green, red and yellow pepper strips
1 cup skim milk


AFTERNOON SNACK
Choose from any of these snack options:
• fresh apple, orange or tangerine
• small handful of mixed nuts
• ½ cup trail mix of nuts, dried fruit and pretzels
• 1 cup yogurt mixed with blueberries, raspberries or strawberries
• 6 baby carrots


DINNER
option one
baked filet of sole
½ cup brown rice
1 cup steamed spinach tossed with lemon juice, garlic and pepper
vanilla pudding topped with mixed berries
green tea



option two
beef tenderloins and greens dijon
½ cup strawberry sorbet topped with mixed berries
green tea


option three
honey garlic pork chops
½ cup mashed sweet potatoes
½ cup steamed broccoli tossed with olive oil and garlic
½ cup yogurt topped with mixed berries
green tea.

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Healthy Dos and Don'ts

Do:
• Drink at least eight 8-ounce glasses of water every day -- add a slice of fresh lemon or lime for extra flavor and zest
• Eat seafood at least three times each week for the oils found in fish that help nourish your skin
• Eat at least eight servings of fruits and vegetables every day (choose a variety of different colors -- red tomatoes, green peppers, orange squash -- for the greatest amount of healthy antioxidants)
• Make sure your diet includes 20 to 30 percent of calories from healthier fats such as avocado, olive oil, canola oil and the oils in wheat germ and flaxseeds to prevent dry skin
• Use sunscreen every day, no matter where you live and what the weather conditions are like
• Wear a hat to shade your face when you're outside


Don't:
• Drink alcohol
• Eat snack foods that are high in fat such as chips, fried foods and chocolate. These snacks often replace healthier foods that promote healthy skin, and the additional amount of unhealthy fat provides extra calories
• Smoke, and avoid second-hand smoke whenever possible

[Lifestar]

You know what? The components of this diet.. The Omega-3 Fats, Vitamin E, and Vitamin A , are also all components of a Heart-Healthy Diet...

The only difference between this diet and the AHA diet. IS that to protect our hearts.. we SHOULD have a glass of wine daily...

The alcohol provides anticoagulant properties to the blood, and certain enzymes in wine can also combat certain kinds of cancers.. ..So if it wasn't for the caveat of alcohol avoidence I'd move this thead to the Heart-health section of the thread! LOL!!

Val