Simple Feel Good healthy tips
Recently beauty media were treated to a healthy event with Simple, to launch three new season skincare products. We enjoyed a yoga class, a demonstration of Simple rehydration treatment, and a fascinating nutrition talk by Susie Burrell in Ponsonby’s Sapphire room over a delectable healthy lunch and green smoothies. Simple gave us some Feel Good healthy tips which were so good, I thought I would share Susie Burrell’s tips with readers.
Susie Burrell- Simple Advisory Board Nutritionist
Skin superfood 1: Spinach
Dark green leafy vegetables are rich in an antioxidant called, Luetin. It’s ideal in combatting wrinkles by retaining the skin’s moisture and elasticity, plus prevents damage caused by free radicals.
Leafy greens are also rich in vitamins K and C which help reduce dark circles and improves circulation and strengthens the capillary walls around the eyes.
Skin Superfood 2: Oysters
We’ve all heard oysters are a natural aphrodisiac, but they can also keep you looking beautiful as well. Strong in vitamin B12 and iron, they help with sallow kin and darkcircles under the eyes. Banish pasty skin with these are other close relatives, clams and mussels.
Skin Superfood 3: Olive Oil
Great for the skin, with exceptionally high levels of powerful antioxidants that help to protect our cells from damage and as an addition to any meal to help boost satiety fullness, olive oil has one of the highest proportions of monounsaturated fat and lowest proportion of saturated fat. A couple of tablespoons of olive oil a day helps to boost your Vitamin E intake which is crucial for soft supple skin.
Skin Superfood 4: Avocados
The good fat in Avocados just got better. The healthy fats contained in an avocado can actually do wonders for your skin. Packed with monounsaturated fat, avocados can help to moisturise your skin from the inside and increase collagen production, helping to prevent wrinkles. The anti-inflammatory properties of avocado are also good for helping to reduce acne and psoriasis, while the high levels of vitamin E will help to keep your skin supple and help to prevent premature ageing.
Skin Superfood 5: Red capsicum
Red capsicum is a rich source of carotenoids, the group of antioxidants known to play a powerful role in helping to down regulate a number of inflammatory pathways in the body and improve skin tone and colour. Also packed with Vitamin C which is crucial in new collagen formation.
Steps to skin superfood success
1) Try adding a vegetable juice made from beetroot, celery, carrot and kale into your
2) Aim for ½ plate of salad or vegetables at both lunch and dinner.
3) Order beef or lamb stir fries when eating out.
4) Use salmon and shellfish in your salads for a zinc and omega 3 hit.
5) Add nuts and seeds to salads.
6) Get into a habit of snacking on some nuts each afternoon.
7) Choose breads and crackers that contain seeds and grains.
8) Take a fish oil supplement at night.
9) Make sure you are eating lean red meat three times a week.
10) Roast brightly coloured vegetables with olive oil and serve with dinner.
The rich, bright colour and texture of beetroot give you some idea of how chock full of nutrition beetroot is. Beetroot contains a number of extremely powerful antioxidants known to support cell health and with minimal calories per serve, is a daily must include in your diet. Roast and add to salads, juice for a tasty mixed vegetable juice or grate and keep handy as an addition to sandwiches, crackers, dips and pates.
Quite possible the dietitian’s choice of super vegetable; broccoli contains large amounts of a number of powerful antioxidants as well as significant amounts of fibre, Vitamin C and beta carotene – so add this one into your trolley whenever you can.
While all nuts have a number of health benefits, the unique thing about walnuts is that they are the nuts richest in long chain polyunsaturated fats. Just 30g of walnuts each day again helps to optimise cell wall composition, which in turn is linked to healthy, soft skin.
Atlantic salmon is one of the richest natural sources of the powerful omega 3 fats; the health benefits of which include reduced triglycerides, blood pressure and inflammatory processes in the body. Aim for at least 2 serves of fresh salmon every week and you will be giving your body a powerful omega 3 boost.
Red capsicum is a rich source of carotenoids, the group of antioxidants known to play a powerful role in helping to down regulate a number of inflammatory pathways in the body and helps to protect the cells in the body from damage.
Brightly coloured berries including blueberries, raspberries, strawberries and cranberries contain some of the highest known amounts of antioxidants and are also exceptionally low in kilojoules, which means you can literally enjoy them till your heart’s content.
Lean red meat
Lean red meat is packed full of essential nutrients including iron, zinc, vitamin B12 and protein. Just 100g of lean, red meat 3-4 x each week is the amount the average adult needs to ensure all of their iron and zinc requirements are met.
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