● Contains 11 grams fiber. ● Lowers blood pressure and protects LDL cholesterol from becoming oxidized. ● Contains flavonoids, which protect the skin from toxins ● Contains oleic acid – a heart-healthy monounsaturated fat. *RDI stands for Reference Daily Intake, used to determine the daily value of foods as established by the Food and Drug Administration. To reap the benefits dark chocolate offers, the candy must be at least 70% cocoa, and contain natural ingredients. Adding sugary fillers such as marshmallow or caramel might taste good, but it’s adding unhealthy fats and sugars to an otherwise healthy treat. Omega-3 fatty acids and omega-6 fatty acids exist in a ratio to each other. This means that they compete with each other for space in the body. Both fats are necessary for optimal health, but the omega-3s should be eaten in a higher ratio. Omega-3 is the healthiest fat; it is terrific for your cells, and helps control eczema, lupus, rheumatoid arthritis, and protects against stroke. It is anti-inflammatory and helps in healing skin conditions such as inflamed acne, eczema, psoriasis, and rosacea. The omega- 3s also have amazing anti-aging properties. The omega-6 fatty acids help with brain function, muscle growth, hormone production, and are the building blocks of cell membranes; however, they are inflammatory and should be ingested in smaller amounts. Adding foods rich in the omega-3s and the omega-6s is a great way to improve a whole host of skin conditions. These healthy fats are the building blocks of healthy cell membranes, and help to produce the skin’s natural oil barrier, which is a critical part of maintaining younger looking, plumper, well-hydrated skin. Due to the anti-inflammatory nature of omega-3 fatty acids, they are also useful in combating such skin conditions as eczema, rosacea, psoriasis, and inflamed acne. People who do not get enough essential fatty acids in their diet are prone to dryness, inflammation, blackheads and whiteheads. Think of the essential fatty acids as powerhouses when it comes to skin care. Numerous studies have proven that they hydrate dull, dry skin; combat the signs of aging; and are extremely valuable in healing skin suffering from inflammatory conditions such as eczema and acne. Adding essential fatty acids to the diet has also proven to be effective in reducing sun sensitivity in those who suffer from photodermatitis. Healthy fats offer a huge range of health benefits on top of the beauty boost they give to skincare. They should be a part of every healthy nutrition plan and can give your clients beautiful results they could not have achieved by topical treatments alone. ● Poultry : Poultry is a heart-healthy alternative to red meat. For optimal health benefits, remove the skin. ● Beans : Beans are loaded with fiber, which helps you to feel full for hours. Beans contain the most protein out of all the plant-based protein choices. ● Nuts : One ounce of almonds supplies almost the same amount of protein as an ounce of ribeye steak. ● Whole grains : One slice of whole wheat bread supplies 3 grams of protein. ● Steak and other red meats : Red meat offers up a good serving of protein, however a 4- ounce steak also comes loaded with about 5 grams of saturated (bad) fats. ● Lentils : Lentils are grouped with beans and peas as part of the legume family. They are packed with protein, and also carry a healthy serving of iron, folate, phosphorus, potassium, and fiber. ● Eggs : One egg provides 6 grams of protein. ● Dairy : An 8-ounce glass of milk contains 8 grams of protein. Protein is also in the other dairy products, including cheese, yogurt, and some ice creams. ● Seeds : Seeds are also high in fiber and healthy fats. ● Tofu and soy products: These products are high in protein and low in fat.
When using olive oil, choose the extra-virgin over the regular oil, as the extra-virgin olive oil has additional heart benefits. Always look for naturally occurring, unhydrogenated vegetable oils. Trans fats are the “bad” fats and should be avoided as much as possible. Trans fats are found in fast food, processed food, and commercially baked treats. Saturated fats are also in the “bad” fats group and can be found in red meats and whole milk products. Saturated fats do not have to be completely eliminated from the diet but lowering the amount to be consumed is always a good idea. Switching the diet to include less red meat and more fish, poultry, beans, and nuts can improve one’s overall health. For a healthy diet, omega-3s should be consumed every day . If a person opts to get their daily dose of the omegas from food, the easiest way to up their intake is by eating fish, walnuts, ground flax seeds, and cooking with the healthy oils. Other great sources that are easy to add to the daily diet are avocados, nuts, and olives. These make for much healthier snacks than simply grabbing chips. Commercial salad dressings are loaded with sugars and unhealthy fats; a much healthier way to go is to make a dressing from scratch using one of the healthy oils, some apple cider vinegar or lemon juice, and season to taste. If your client switches from processed, sugary, and fast foods and opts for a diet containing a high amount of the healthy omega-3 and omega-6 fatty acids, they will see a definite improvement in the strength, softness, tone and texture of their skin. Many people think “dessert” when thinking of fatty foods. Most desserts are loaded with sugar and unhealthy trans fats. For a sweet tooth, opt for dark chocolate instead of the other unhealthy sweets. Dark chocolate is a nice treat that can be added to any diet. Surprisingly enough, this delicious candy is actually a healthy treat! Milk chocolate cannot be substituted, as milk chocolate is loaded with sugar and doesn’t have the health benefits of dark chocolate. Studies have shown that people who eat dark chocolate five or more times each week have a lowered risk of heart disease. It also improves brain function and protects the skin from damage by UV rays. Dark chocolate contains a rich amount of the healthy fats, and a 100-gram bar with 70% or higher cocoa content also offers the following benefits: ● Contains 67% of the daily RDI for iron. ● Contains 58% of the daily RDI for magnesium. ● Contains 89% of the daily RDI for copper. ● Contains 98% of the daily RDI for manganese. ● Loaded with potassium, phosphorus, zinc, and selenium. ● Dark chocolate is loaded with antioxidants, scoring even higher than blueberries.
PROTEINS
Proteins are another one of the macronutrients. Proteins break down into amino acids, which are the building blocks for the body. Protein is an important component of every cell in the body, and your body uses proteins to build and repair tissues . Proteins help the body repair wounds and fight off infection. They come in different shapes, sizes and types that help to construct collagen and create lubricating ceramides for the skin. Ceramides are lipid molecules found within cell membranes. They hold skin together and form a protective layer that plumps the skin and holds moisture. Ceramides also act as a barrier against bacteria and environmental pollutants. Most people derive their protein from meat, however there is an abundance available in plant- based foods. Not all proteins are equal, caution must be exercised when deciding which type of protein to add to the diet. Processed meats, such as deli meats, sausages, and hot dogs, contain nitrates and have been linked to several health problems, including type 2 diabetes, colorectal cancer, and cardiovascular problems. There are more natural, and healthier, ways to get enough protein into the diet: ● Fish : Fish offers a nice serving of protein while also adding healthy omega-3s to the diet.
Book Code: EFL1024
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