Summer is a great time to shine. Follow these six steps to gorgeous skin and put your healthiest face forward! And in case you missed it, now is a great time to go back and read my Top 5 Sun Safety Tips to get healthy sunscreen recommendations and learn how to keep your skin protected.
1. Exercise. That dewy glow isn’t your imagination. When you break a sweat, not only are toxins released through the surface of the skin, but the increase of blood flow nourishes the skin’s cells with oxygen and nutrients. Exercise also helps regulate digestion, reduces stress and boosts mood – all of these perks are reflected in your skin.
2. Eat fish twice a week, especially wild salmon. Salmon contains a good dose of omega 3 fatty acids as well as a unique combination of antioxidants including DMAE and astaxanthin (which makes it pink). All of these constituents control inflammation and contribute to a hydrated and youthful appearance by keeping skin cells strong and able to hold in water.1
3. Drizzle on the extra virgin olive oil. Olive oil is an anti-inflammatory fat that is great for skin whether you are drizzle it on your salads or apply it directly to your face! Olive oil (as well as other oils) can deep clean the skin while keeping it moist. Simply massage a quarter-size dollop directly into your unwashed skin (don’t get it wet beforehand). Remove it thoroughly with a wet, warm and very soft washcloth. You’ll be amazed at how clean and soft your skin feels!
4. Shun highly inflammatory foods such as sugar and refined carbs. Limiting these foods keeps sugar and insulin levels balanced which can greatly improve the appearance of your skin. Focus on good protein, healthy fats and plant-based foods and your skin will thank you.
5. Stay hydrated. During the summer months cut down on heavily salted processed foods and drink plenty of water. Eight glasses a day is the usual recommendation but it varies based on diet, weight, health conditions and activity level. For deeper hydration, try making a lemonade electrolyte drink with equal parts water and coconut water. Just add fresh lemon juice, raw honey and unrefined sea salt to taste. The potassium from the coconut water and the sodium from the salt replenish electrolytes that are lost during exercise, keeping you (and your skin) hydrated.
6. Switch from coffee to green tea. Drinking coffee can raise cortisol levels and, in some, enlarge the appearance of pores. Consider switching to green tea which has a lower caffeine content and will give you a healthy blast of antioxidants that sweep up free radicals caused by sun exposure.
Here’s a delicious way to give your skin a boost – a recipe from Nicholas Perricone, MD, board-certified clinical and research dermatologist and creator of The 3-Day Nutritional Face Lift that I included in my book, What Doctors Eat.
ALMOND-ENCRUSTED WILD SALMON FILLETS
From What Doctors Eat
- ½ cup chopped almonds
- ¼ cup chopped fresh flat-leaf parsley
- 1 tablespoon grated organic lemon zest
- ¼ teaspoon unrefined sea salt
- freshly ground black pepper, to taste
- 1 large egg
- 2 wild-caught skinless salmon fillets (6 to 8 ounces each)
- 2 tablespoons extra-virgin olive oil
1. Mix the almonds, parsley, lemon zest, sea salt and pepper in a wide shallow bowl.
2. Beat the egg in another wide, shallow bowl. Pat the salmon dry with a paper towel.
3. Dip the salmon fillet into the egg, turning to coat. Transfer the fillet to the bowl with the almond mixture and press firmly so the almonds adhere. Set aside and repeat with the second fillet.
4. Warm the oil in a large skillet over medium heat. Add the salmon and cook, turning once, until it’s opaque in the center, about 5 to 7 minutes.
5. Place cooked salmon fillet over a plate of greens and garnish with lemon wedges.