We have talked about how to cleanse and care for the skin. That is of the utmost importance. Caring for the skin topically can not be over emphasized. However, we cannot over look the foundation. Our skin covers and protects our bodies. Our body must give our skin a healthy place to set.
What we eat determines to a large degree the health of our bodies. There are other factors, but what we put into our bodies will go a long way in determining our general health. Eating the right food is a must.
In this article I would like to give you some the foods that I have incorporated in my diet that I have found be healthy for my body and skin. Knowing which food is beneficial is not always enough. We have to want to eat them. I will give some foods and also how to make them tasty.
Salmon
We eat salmon at least twice each week. My favorite way of preparing it is baked. This is how I prepare it.
– Spread foil on a large cookie sheet
– Place a bed of sliced onions on the foil
– Sprinkle salmon seasoning on the onions
– Lay the salmon filet on the onions and seasoning with the skin down
– Slice onions on top of the salmon
– Put 1/4 inch slices of salted butter cut from a stick 4 inches apart down the center of the salmon
– Sprinkle salmon seasoning over the butter and onions
– Close the foil tightly around the salmon
– Bake on 400 until the salmon flakes (8 to15 minutes depending on the weight)
– Test with a fork
ENJOY!!
Salmon is an excellent source of omega-3 fatty acids.
Collard Greens-
I grew in the South where collard greens were a staple. Unfortunately they were usually cooked unhealthy. They were also overcooked which negated their benefits. We have collards about once a week.
Here is how I prepare them:
– Wash the collards thoroughly
– Take 6 to 8 leaves at a time. Roll them in a funnel shape and cut them from top to bottom in 1/2 inch ribbons.
– Ribbon cuts will assure tenderness. Do not remove the stems.
– Place in large pot. Add distilled water. The water should cover half of the greens.
– Add 1 medium size onion cut in thin slices
– Add a pinch of salt and sugar
– Add 4 table spoons of olive oil
– Cook on medium heat until ribbons are tender. ( 45 to 60 minutes)
Cooking collards this way will give you the benefit that they have to offer.
-Spinach
What I like most about spinach is its boldness in salads. It can take in many other ingredients and not get lost in the mixture.
Most people make spinach salad by using the whole leaf. That is fine and it makes a great salad. I prefer to cut the leaves. I do it by placing the washed and spin dried spinach in the bowl the salad will be toss in. Using a large fork and knife I cut the leaves. This releases the flavor of the spinach and keeps any juice in the salad bowl. The leaves do not need to be finely cut. I’m cutting them to release the flavor and to have them mix better with the other ingredients. i am ready to introduce the rest of the players. They are heroes in their own right. Not every one of them may go into every salad that I make but i will list them and their benefits.
– Tomatoes
Contains vitamin C. lycopene, potassium, vitamin K, protects heart health, boost digestion and guards skin health
-Eggs
Nutrient rich, high in quality protein, raise level of good cholesterol, source of omega 3s and great source of choline
-Walnuts
Rich in antioxidants. Super source of omega 3s, promotes healthy gut, supports weight control, supports healthy aging
-Flaxseed
Loaded with nutrients, high in omega 3s, rich in dietary fiber, high in protein
–Strawberries
Protects heart, reduces hypertension, enhance cognitive function, improves eyesight, strengthens immune system
-Lean Poultry
Lean poultry is a healthy source of protein. Skinless chicken breasts are away to take advantage of this benefit. Lean
poultry has been touted for helping give thickness to hair.
Here is a quick and way that I prepare chicken breast.
-1. Fill a bowl with enough distilled water to cover the chicken breast. Add 1/2 cup of salt. Let the salt dissolve. Place the breast in the water and leave for 10 minutes.
-2. Remove the breast from the bowl and pat dry with cheese cloth.
-3. Season the breast by rubbing with salt and pepper or Ms Dash Table Blend.
-4. Use a glass baking dish.
-5. Place 1 tablespoon of olive oil in the baking dish and spread evenly in the dish.
-6. Sprinkle a light coat of Ms. Dash Table Blend in the dish.
-7. Place the breast in the dish and add 1/2 cup of chicken bone broth.
-8. Sprinkle Ms Dash Table Blend on top of the breast
-9. Place in oven at 360 degrees.the cooking time will vary based on the size and thickness of the breast. Check the breast in 15 minutes and every 5 minutes thereafter.
-10 Remove the breast when fork testing shows that the breast are done. Let the breast rest for 4 to 6 minutes.
CUT AND SERVE!
The breast is great in salads or as a standalone dish. In selecting my skinless chicken breast I pay very close attention to the use- by date. I never buy chicken that is approaching its sell-by date. Poultry should always be fresh. I talked about using Ms. Dash Talble Blend seasoning. Ms. Dash is low salt. That helps because we tenderized the chicken breast in salt water. The Ms. Dash compensates for the tenderizing process. The chicken bone broth does not have to be low-salt. I use a glass dish because the food is less likely to stick. I have found that the glass cookware does not have hot spots. The food does not overcook in one part of the dish and under cook in another.
These are a few ideas for working toward healthy skin and hair. I’ll share more next time. Enjoy the salad