Sep 1, 2012 - help protect your skin from sun damage. It also tends to ... Do not try to maintain a summer tan with visi
September 2012 IN THIS ISSUE
QuickTakes
Health Observance
In Your Skin
QuickTakes Healthy Skin, Healthy Living
Your skin is the largest organ in your body. It has a variety of important functions including regulating body temperature, protecting against bacteria and sending signals through the sense of touch to your brain.
Healthy Recipe
Health Observance
National Whole Grains Month
With such a big surface area, there are plenty of chances for your skin to give you signs of illness. It may give you warning signs of diabetes, liver disease, vitamin deficiencies or even cancer. Just like the heart and other major organs, the skin can benefit from a healthy diet and lifestyle choices.
Healthy Skin, Healthy Living
Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. Every whole grain in your diet helps! The Main Benefits of Whole Grains: stroke risk reduced 30-36% type 2 diabetes risk reduced 21-30% heart disease risk reduced 25-28% better weight maintenance Other benefits indicated by recent studies include: reduced risk of asthma healthier carotid arteries
Glowing, spotless, wrinkle-free skin is much valued in our society. We're willing to spend a lot for that look. It's estimated that the skin care industry in the U.S. is worth about $43 billion per year. But healthy skin starts from the inside, not just from creams and lotions applied on the outside. Below are three important ways to keep your skin -and your whole body -- healthy. 1. Eat Your Way to Healthy Skin Eating a diet rich in certain vitamins and fats may provide anti-aging effects for your skin. Let's look at some of the best choices for skin health. Citrus and other vitamin C-rich fruits and vegetables: Vitamin C, also known as ascorbic acid, is key to the production of collagen, a protein that gives skin its firmness and strength. Vitamin C also helps create scar tissue and ligaments, and it helps your skin repair itself. Collagen breakdown, which speeds up significantly after the age of 35, can leave your skin saggy. Consuming sources of vitamin C such as oranges, grapefruits, mangos, melons, strawberries, tomatoes and broccoli may help tighten the skin and slow down the onset of wrinkles. Orange-red fruits and vegetables such as carrots, apricots, mangos, cantaloupe and sweet potatoes are full of beta-carotene, which our bodies convert into vitamin A. Vitamin A helps your skin produce more new cells and get rid of the old ones, reducing dryness. In the case of vitamin A, you also get anti-acne benefits -- vitamin A has been used in acne medications for many years. It's best to get this vitamin from food and not from supplements because too much vitamin A can cause hair loss and other health problems. Avocados, nuts, eggs and wheat germ all provide vitamin E, which is thought to help protect your skin from sun damage. It also tends to help skin hold in moisture
reduction of inflammatory disease risk lower risk of colorectal cancer healthier blood pressure levels less gum disease and tooth loss You can easily add whole grains to your meals, often using favorite recipes you've always enjoyed. Try some of the following: Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins and pancakes. Replace one third of the flour in a recipe with quick oats or old-fashioned oats. Use whole corn meal for corn cakes, corn breads and corn muffins. Stir a handful of rolled oats in your yogurt, for quick crunch with no cooking necessary. Most people find whole grains are a delicious way to improve their health. But the millions of people who can't eat gluten - a protein in wheat and related grains - must choose their grains carefully. It's important to note that glutenintolerant people CAN eat whole grains. To view a list of gluten free grains, click here . Health experts advise everyone, men and women, young and old, that grains are a healthy necessity in every diet and that it's important to eat at least half our grains as whole grains.
Source: Whole Grains Council
and relieve dryness, which makes skin look younger. Fatty fish: Oily or fatty fish such as salmon, herring, mackerel, anchovies and sardines provide beneficial omega-3 fatty acids. (Keep in mind that "fatty" fish is always leaner than "lean" beef.) These "good fats" have received a great deal of attention for their potential in boosting heart health and reducing inflammation. Some research shows that getting too little omega-3 may contribute to skin disorders like eczema and psoriasis. Omega-3 fatty acids can also help keep the heart's arteries clear and so improve circulation. Good circulation is key to skin health. Remember, many of the best foods for healthy skin also promote good health overall. Rather than focusing on specific foods for healthy skin, concentrate on a healthy diet in general. Eat plenty of fruits and vegetables. Try to eat fish or shellfish at least once a week. Include nuts, seeds and beans in your favorite meals. Opt for whole-grain breads and pasta. Strive for variety as you're making healthy choices. 2. Sun Protection is Critical for Healthy Skin Damage from overexposure to the sun's radiation presents itself in several ways. A painful burn is a sure sign of short-term damage. Signs of permanent damage become apparent over time. Too much time in the sun can cause: Wrinkles. The sun's ultraviolet rays break down the connective tissue in your skin and your skin loses its elasticity. Irregular pigmentation of your skin, especially on your face. Dark brown spots called liver or age spots (dermatologists call them solar lentigines) that appear most often on the forehead, forearms or hands. Skin cancer. Just because summer is over doesn't mean you can stop applying sunscreen for the next nine months. The American Academy of Dermatology strongly recommends applying sunscreen 365 days a year. Use sunscreen with an SPF of 30 or higher. A wide-brimmed hat, a tightly woven long-sleeve shirt and long pants are also good ways to protect your skin. Do not try to maintain a summer tan with visits to the tanning salon. Indoor tanning beds are as dangerous as natural sunlight. Most tanning light bulbs emit longerwave UV-A rays, which penetrate the skin more deeply than UV-B rays. UV-A rays significantly raise the risk of developing melanoma, the most serious form of skin cancer. 3. Stop Smoking to Stop Damage to your Skin Smoking speeds up the normal aging process of your skin, contributing to wrinkles. These skin changes may occur after only 10 years of smoking. The more cigarettes you smoke and the longer you smoke, the more skin wrinkling you're likely to have -even though the early skin damage from smoking may be hard for you to see. The nicotine in cigarettes causes narrowing of the blood vessels of your skin. With less blood flow, your skin doesn't get as much oxygen and important nutrients, such as vitamin A. Tobacco smoke also damages collagen, which gives your skin its strength and elasticity. As a result, skin begins to sag and wrinkle prematurely. Source: Alere
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Grilled Salmon with Tomatoes & Basil Total Time: 30 Minutes Makes 4 servings (serving size: about 1 cup) Ingredients 2 cloves garlic, minced 1 teaspoon kosher salt, divided 1 tablespoon extra-virgin olive oil 1 whole wild salmon fillet (about 1 1/2 pounds) 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided 2 medium tomatoes, thinly sliced 1/4 teaspoon freshly ground pepper Directions Preheat grill to medium. Mash minced garlic and 3/4 teaspoon salt on a cutting board with the side of a chef's knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil. Check the salmon for pin bones and remove if necessary. Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 teaspoon salt and pepper. Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining 1/4 cup basil. Nutritional Information (per serving) 248 calories; 10g fat; 80mg cholesterol; 35g protein; 3g carbohydrates; 1g fiber; 367mg sodium Source: www.eatingwell.com
