Early Bird Discount for the May 2012 Yoga Retreat

Just think as you watched the frosted trees and you bundle up to head into the outdoors, in 5 short months you could be on the beautiful, peaceful beaches of Tulum with my May 2012 yoga wellness retreat. You could be feeding yourself delicious healthy food and feeding your mind spiritual nourishment. Top that all off with treating your body to three yoga classes a day! Come join the fun. I am extending the early bird discount through December. You save $100. Bring a friend and you can save $250 each! A deposit of $500 secures your spot. Deposits are refundable up to $400 if cancelled atleast 3 months prior to the retreat. I am happy to work with you if you are on a tighter budget for now. Namaste!

Life

“Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it.”
― Mother Teresa

Need some ZZZz Please!

Trouble getting that much needed rest? I myself have been having some issues with all my traveling to the east coast and time zone switches. Sleep is so important and when we are not getting good rest we pay! If you are like me , I eat worse when I do not sleep and I get headaches and feel fatigued. I do not have to sell you on the benefits of sleep. How about some tips for getting some good sleep?

- Deep breathing and meditation before bed. I like to do about 5 minutes of deep breathing on my back or comfortably seated. I like alternate nostril breathing or even breathing just in through the left side and out through the right side. This is a calming breath. I sometimes take a moment and imagine myself sleeping peacefully and awakening refreshed. Mind over matter. Sometimes just slowing down is what we need. Especially if you have been working on the computer or dealing with kids or anything that has really perked your mind up.
- Legs on the Wall Pose. See my pose of the month section for how to get into this pose. Try to stay here for about 10 minutes. You can do your breath work in this pose too! I sometimes do this pose in bed with my legs on the headboard.
-Drink a nighttime tea. Traditional Medicinals has one called Nighty Night that I like and Yogi Tea has a bed time, and a Stress Relief tea that is great.
- Journal. Let your mind wind down by getting all your thoughts on paper. Try not to sensor your writing just write to write.
-Drink glass of warm milk with 1/2 tsp nutmeg. This is an ayurvedic remedy for sleep.
-Rub warm oil on the soles of your feet and massage the bottom of your feet.
-Soak your feet in warm water with a little lavender oil. This will help to draw the energy down from your head and will stimulate relaxation.
-There are several homeopathic OTC remedies for sleeplessness that you can buy at most grocery stores but especially New Seasons.
-Try acupuncture! These practitioners can really help you treat what is causing you to lose sleep. He or she can also prescribe appropriate herbs.
-Ensure you are not eating a couple hours at least before retiring to bed. Your digestive tract should be resting instead of working while you sleep.

I hope these tips help you sleep in peace!

Ayurvedic ways to moisturize in the fall

Recently I was able to attend a very interesting ayurvedic workshop about "Vata season" which is the fall. In Ayurveda there are three doshas or energies (vata, pitta, kapha) which make up all that exists within ourselves. The doshas are based on the 5 elements (ether, air, fire, water and earth). Vata is the dosha relating to air or wind and this is the govorning force within the body that moves...breath, circulation, and the vital energy force..prana.

http://www.ayurveda.com/online_resource/index.html See this site to determine your dosha.

Vata types tend to get dry skin in the fall. The best oil to use if you are a vata type is sesame oil. Yep, sesame oil from the grocery store. Preferably, organic. This is a very warming oil. Warm your sesame oil by placing a jar of it in a bowl of hot water. Here are some great uses of sesame oil:
-After a shower, use the oil all over your body like you would a lotion. I like to add essential oils to this as well like lavender or rose.
-Using a dropper at 4-5 drops of oil (or warm ghee) to each nostril. This helps lubricate and clean the sinuses and is said to improve voice, vision, and mental clarity.
-Massage the warm oil onto the soles of your feet before bedtime to induce a good night's rest. You can also add some oil to the crown of your head.
-Gargle with the oil in the morning and before bed. Also, swish this all around your mouth. Once you discharge the oil from your mouth, massage your gums with your finger. This strengthens the teeth, gums and jaw and is said to improve your voice and to remove wrinkles from the face.

Quote of the week

Letting go doesn't mean we don't care. Letting go doesn't mean we shut down. Letting go means we stop trying to force outcomes and make people behave. It means we give up resistance to the way things are for the moment. It means we stop trying to do the impossible..controlling that which we cannot and instead focus on what is possible. Which can mean taking care of ourselves in gentleness, kindness and love.
-Melody Beattie

Retreat Special "Bring a Friend"

What could be more fun that a week long trip to the sunny beaches in Mexico for a yoga retreat? Doing this with a friend, spouse, or loved one! If you bring a friend to the retreat you can take $150 off each of your packages.
So share the love and bring a friend! :)

See retreat details under "Events".

Early bird registration ends in December.

Vata Calming Soup

This is a great,easy tasty soup for the fall. Those vata doshas (Ayurveda) will find this soup very calming and nourishing!
Ingredients:
1 medium butternut squash,peeled, seeded,and cut into 1" chunks (or be lazy like me and buy 2-10 oz frozen bags of squash chunks..thank you New Seasons)
1 medium sweet potato or 2 large carrots, peeled and chopped
1 large onion , diced
1 inch fresh ginger root, washed and finely chopped or grated
2 Tablespoons ghee (or coconut oil, or butter)
2 garlic cloves, smashed
1/4 tsp clove
1/2 tsp turmeric
1 tsp cinnamon
1 tsp cumin
3 cups vegetable broth or water
1 cup coconut milk, milk alternative or half and half
salt and pepper to taste

Directions:
1. Melt 1-2 tablespoons ghee in a medium skillet. Add squash, sweet potato and onion. Saute for about 7-8 minutes, stirring until veggies are golden.
2. Add garlic and cook another 10 minutes on lower heat until veggies are a caramel color. Remove from heat.
3. In a soup pot, over medium heat, heat 1 T ghee and ginger with spices. Saute until fragrant.
4. Add broth and veggies to pot. Bring to a low boil over medium heat. Reduce heat to low and simmer for another 10 minutes, partially covered.
5. Puree in a blender until smooth.
6. Return to soup pot and pour enough milk that the soup flows easily. Add salt and pepper to taste.

Taken from Yoga Journal

Recipe for Ghee

Recipe for Ghee taken from

The Complete Book of Ayurvedic Home Remedies

, Vasant Ladd

Two pounds of butter will make 1 quart of ghee

1. Place the organic, unsalted, sweet butter in a heavy, medium sized saucepan. Turn the heat to medium and heat until butter melts.
2. Turn down the heat, cook until the butter just boils. Continue to cook at this temperature. Do not cover the pot. The butter will foam and sputter for a while. Stir it occasionally with a stainless steel spoon.
3. In 12-15 minutes, your ghee will smell like popcorn and turn a golden color. Whitish curds will form and separate from the clear ghee. When the boiling quiets and the curds turn a light tan color the ghee is finished. Take the pot off the stove. The cooking time should not be any longer than 15-20 minutes.
4. Let the ghee cool until it is just warm. The solid curds will have settled on the bottom of the pot. Decant the clear liquid into a glass container. Dicard the curds.

Ghee can be stored at room temperature in an air tight container. Do not allow any water to enter the container as it will contaminate the ghee. Use a clean spoon to ladel out the ghee.

*Note: When I made this I just used 2 sticks of butter and I filled up most of an empty smaller jam jar.

The wonders of Ghee

Until a couple of years ago I had no clue what "ghee"(clarified butter) was. I was a vegan and anything to do with butter was uninteresting to me but this peaked my interest. I learned about the health benefits of ghee as I started reading about Ayurveda (India's 5,000 year old medical system) and decided to try it. I was first hooked on its flavor..wishing it tasted really healthy so I would not want to spread it on everything and anything..however, that was not the case. Its flavor is so rich and creamy that you will start inventing things that need some ghee...believe me. Not only is it tasty but it is amazing for your body in so many ways. Here is what Vasant Ladd (well known and respected Ayurvedic practitioner) suggests the health benefits of ghee to be:
-increases digestive fire and improves absorption and assimilation
-nourishes body tissues
-strengthens the brain and nervous system
-improves memory
-lubricates the connective tissue and makes the body more flexible
-supports immunity

Ghee can be ingested alone or used to spread on food for flavor. You can also cook with it. It can also be placed in the nasal passages to assist with dryness this time of year. You can also spread it on the body as a lotion for dry skin.

Where do you buy ghee? New Seasons, Whole Foods, Indian grocery stores, online or you can make it. I made some today and it is very easy and much cheaper than purchasing it!
Recipe to follow...try it and see what you think.

Note: Ghee is not recommended for those who are obese or who have high blood pressure. Check with your health care practitioner if you are unsure about using ghee.

Information from The Complete Book of Ayurvedic Home Remedies, Vasant Ladd

If you need a laugh...read this

http://www.elephantjournal.com/2011/10/actual-craigs-list-ad-for-a-1-yoga-mat-hilarious/

I honor all types of yoga but I must admit, Bikram is not my favorite way to practice. If you have ever tried a hot yoga or Bikram-type class you will enjoy this read...and even if you have not, it will make you smile.

Pose of the week-Guha "Hidden Pose" 11-21-11

I have recently found this pose in my personal classes with Lisa Mae at the Bhaktishop in SE Portland. I tried to find a photo of this pose and I was out of luck. It may be fun to see how I can describe this pose and then perhaps I will post a personal photo soon and you can see how well I did. :)This pose is called hidden pose because you block your eyes-restricting the visual senses. You are left to feel and see the pose from the inside.

This pose is similar to utkatasana. To begin, sit back into a chair like squat and bring your forearms to the outsides of you thighs close to your knees. Rest your belly on the tops of your thighs. Bring the palms to cover your eyes with the tops of your fingers resting near the crown of your head. Keep the weight in your heels and squeeze the thighs together with your arms.

This pose is an excellent reminder that our practice is not just what we see from the outside but it is what we connect with and feel from the inside..what the eyes cannot see!

Yoga Practice of the Week-Grounding

With fall here lots of things are moving..the leaves, the wind, the temperatures. This is considered Vata time in ayurveda. With all the wind movement, we need some grounding in our asana practice in order to feel secure and stable. Here is a nice practice that will not take you long but can help you ground in and breathe.

1. Easy pose (crossed legged or sitting on a block). Alternate nostril breath work without the hands (crazy I know!): Breathe in through the left nostril (just mentally focus your breath there) and out through the right nostril. Breath in through the right nostril and out through the left nostril. Repeat for 5 rounds. Lengthen your breath and focus on full belly breaths. Allow your hands to touch the ground for this breath work in order to assist you in feeling the earth.

2. Sun Salutations (traditional hatha style without the jump backs)4-5 rounds ** For photos
http://www.yogabasics.com/yoga-posture-sequences/classic-sun-salutation.html
3. Malasana (Garland Pose-variation) Stand with your legs wide and toes turned out slightly and squat down. Heel can be on a blanket if they do not come naturally to the earth. 10 breaths
4. Tree Pose 10 breaths on each leg
5. Utkatansa (Fierce Pose/Chair Pose) 10 breaths
6. Uttanasana (Forward fold)10 breaths
7. Supine twist (On your back: drop knees to one side and then the other)10 breaths
8. Happy Baby Pose 10 breaths
9. Savasana (Corpse Pose) Stay warm!5 minutes

Sweet Fall Quinoa Breakfast

This is a yummy way to start your day. The spices in this dish are warming...just what we need in fall!
Ingredients:
2 T raisins; 5 raw almonds, 1 fig, 1 cup quinoa, 1/2 apple cubed, 1T ghee (clarified butter); 1 3/4 c water; few strands of saffron (if you have it); 1 star anise; 1/2 tsp cardamon; 1/2 tsp cinnamon; 1/8 tsp clove powder, 1 tsp agave. pinch salt

Directions:
Soak the almonds, raisins,and fig in 1/2 c water overnight. Soak the quinoa in three cups of water for 45 minutes. Rinse and wash again and drain completely in a fine mesh strainer. In a medium sized pot, heat the ghee or coconut oil on medium heat and add the star anise. Saute for about 30 seconds. Add the drained quinoa, cubed apple, saffron, and spice powders and stir for about 3-4 minutes. Remove the skin from the almonds and chop coarsely. Chop the fig coarsely and add it along with the nuts and raisins to the quinoa. Saute for another 2-3 minutes. Now add the water, salt and agave and bring to a boil. Place a tight fitting lid on the pot and cook on low for 16-18 minutes. For a creamier texture, add an extra 1/2 cup of water or almond/rice/coconut milk to the cooking liquid.
Serve with warm milk!

If you are time pressured, you can use oatmeal! Ghee can be found at Whole Foods, New Seasons, and the Co-op in Hillsdale. Coconut oil can be used instead.

Recipe from Mistress of Spice, Aparna Khanolkar

Letting Go...my mantra for now

If you have been in my classes lately, you will notice that I am using a theme in my classes for this holiday season. It is "Letting Go" I am taking my exploration through the chakras and considering how each chakra can teach us how to let go of things in our life that no longer serve us. For me this has been a healing process and one which is not easy. I am a by nature controller and like to plan, prepare, and feel like I am directing the course of my life. I get anxious when my plans are crushed and I get irritated when people do not act like I need them to...I mean I had it all planned out! To be honest though all that needing to control is really exhausting. I am left feeling like superwoman needs a vacation and a secret potion of super energy that no amount of green tea can do for me. Truly for me to truthfully see what no longer serves me I have to recognize the additions to control that I possess so that I can start to loosen my grip on my life and open my life to new possibilities and wonderful surprises that even I cannot plan. Letting go and trusting...sounds easy..but boy it is challenging. Will you take the holiday detox challenge with me? What no longer serves you? What are you giving your energy to so that you are left feeling depleted? Perhaps by letting go of these things we allow our energy to remain in us so that we can feel more gounded, centered and true to who we are. Here is something I was given in my yoga retreat that spoke to me:

Let it Go
Let go of the ways you thought life
would unfold; the holding of plans
or dreams or expectations – Let it
all go. Save your strength to swim
with the tide. The choice to fight
what is here before you now will
only result in struggle, fear, and
desperate attempts to flee from the
very energy you long for. Let go.
Let it all go and flow with the grace
that washes through your days whether
you receive it gently or with all your
quills raised to defend against invaders.
Take this on faith: the mind may never
find the explanations that it seeks, but
you will move forward nonetheless.
Let go, and the wave’s crest will carry
you to unknown shores, beyond your
wildest dreams or destinations. Let it
all go and find the place of rest and
peace, and certain transformation.

Prana has free yoga classes!

Portland Yogi's...did you know that the new Prana store on NW 23rd Ave offers free yoga classes?
Check out the schedule at http://www.prana.com/portland
You can sign up the day of the class online to ensure you get a spot or just show up. Mats and props are provided!
I teach Holiday Detox Flow Fridays at 12p. Come join the fun!

Yoga Wellness Retreat

May 17-23 Tulum, Mexico

Come to the healing waters and sunshine of Tulum, Mexico at Amansala for 6 nights/7 days of yoga bliss. Located about 90 miles south of Cancun between the lush jungles and the calming, crystal blue sea, this quiet, eco friendly resort provides a peaceful haven. Beautiful white sandy beaches to walk and meditate on, an open, ocean front yoga studio for classes, and healthy delicious food will be just part of your experience. If you want a vacation to unwind, recharge and heal your spirit…this retreat will exceed every expectation.
Retreat Includes:
*6 nights/7 days at Amansala Resort
*3 locally sourced, healthy delicious meals (vegetarian options)
*3 Yoga classes per day (2 Vinyasa and 1 restorative)
* Daily meditation on the beach
* Mayan massage * A group healing Mayan, clay treatment beachfront(we will do a fun ritual with this)* Activities such as a trip to the Cenotes, Salsa lessons, tribal drumming,and full use of the facilities
Pricing: ($500 deposit required to sign up) Triple Occupancy: $1499 Double Occupancy: $1699 Single Occupancy (efficiency): $1800 Single Occupancy: $2199 -Earlybird discount of $100 : 12/15

** If you have joined me for a previous retreat you can take a discount of $100.
** Transfers to and from the resort from the airport are not included. I will arrange for this once I get everyone'e flight information so that we can get group rates. The average fare is about $45 for a one way transfer of about an hour and half.
** Please speak to me if you need assistance with financing.
** Parters, spouses, friends are all welcome whether they enjoy yoga or not. The resort is casual and there is plenty to do.

Pumpkin Whole Wheat Muffins

This is such a yummy, moist recipe for muffins that are healthy too!

Ingredients:
1/2 c raisins
1.5 c whole wheat flour
1/2 c brown sugar ( I used the organic brown sugar replacement-cane sugar)
1 tsp pumpkin pie spice
3/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 eggs ( you can use egg replacer as well)
1 c canned pumpkin
1/2 canola or coconut oil ( I used less and added some ground flax meal)
1/2 c honey ( I have used brown rice syrup and they are plenty sweet)
1/2 c chopped walnuts (optional)

1. Preheat oven to 350. Grease a 12 c muffin pan or use liners. Place raisins in hot water and let them plump for 2-5 minutes.
2. In a large bowl, stir the flour, brown sugar, spices, and baking soda/powder. Make a well in the center and add eggs, pumpkin, oil, and honey. Mix only until dry ingredients are absorbed. Drain water from raisins and add these in along with the walnuts. Spoon into muffin cups about 2/3 full.
3. Bake for about 18-22 minutes until the top springs back when lightly touched. Cool in the pan before removing.

Enjoy!


Nutrients in Pumpkin
Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

•Alpha-carotene
•Beta-carotene
•Fiber
•Vitamins C and E
•Potassium
•Magnesium
•Pantothenic acid

Health Benefits of Pumpkin
The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.



Read more at Suite101: Health Benefits of Pumpkin: Nutrient-Rich Fruit with Anti-Aging and Disease-Fighting Properties http://www.suite101.com/content/health-benefits-of-pumpkin-a153140#ixzz15wwgOnIQ

Knee Care

Maintaining healthy knees is so important for those of us with an active lifestyle. Knee pain and knee injuries are quite common and can take us away from the activities that we enjoy. The knee was designed for forward and backward motion so it is easy to understand how imjuries can occur when knees are torqued or twisted. Yoga is a great way to strengthen and create suppleness in the knee joint. Yoga provides a nice approach because it allows you to also strengthen and support the areas of the body that can cause knee pain. Weak ankles puts more compression on the knees. Standing poses in yoga can help with strenthening the ankles. Focus on lifting the inner arches of the foot and pressing the outer edges of the feet into the mat. Tight hips and glutes can also lead to knee pain and ankle instability. Our hip muscles stabilize us as we walk so tightness here can affect even the most basic activity. Tight hips and glutes can also cause the knee to rotate inward during lunges. Focus on tracking the knee right over the ankle in lunge positions.

Here are some great poses to strengthen and stretch the muscles in the hips, glutes and ankles so that you can keep your knees healthy!

1. Viraana (Hero Pose): Keep your feet parallel to one another and right up against your outer hips.
2. Utthita Parsvakonasana (Extended Side angle pose): Press the outer edge of your back foot down firmly, lift the inner arches of both feet and keep your front knee aligned with your ankle.
3. Parsvottanasana (intense side stretch pose): Lift the inner arches of both feet, lift your inner knee and knee cap.
4. Ardha Chandrasana (Half Moon Pose): Lift the knee cap of your standing leg and activate the arches of both feet. For help with balance use a block under your hand or press your back heel against a wall.
5. Eka Pada Rajakapotasana (Pigeon Pose): Use a block under your hips and ensure your hips are neutral. Press the top of the back foot into the mat to align the back knee.
6. Viparita Karani (legs on the wall pose): To align knees, you can use a strap around your thighs.

Yoga Pose of the Week- 9/10/10 Wheel

Urdhva Dhanurasana (Upward Bow or Full Wheel Pose)

Benefits
* Expands chest and shoulders

* Stretches hip flexors and core musculature

* Stretches wrist flexor muscles

* Strengthens muscles that control the shoulder blades

* Strengthens gluteus muscles of the hip and hamstrings at the back of the thigh

* Strengthens low back musculature

* Relieves some forms of low back pain

* Therapeutic for asthma, opening accessory muscles of breathing

* Traditionally thought to stimulate the thyroid and pituitary glands, counteract depression, and aid in infertility.

Cautions
* Carpal Tunnel Syndrome or tendonitis of the wrist

* Low Back pain aggravated by extension

* Shoulder impingement

* High Blood pressure

* Headache

Steps
(OORD-vah don-your -AHS-anna)

urdhva = upward

dhanu = bow

1. Lie on your back with the soles of the feet on the floor, close to the sitting bones, feet hip width apart and parallel to the sides of the mat. Place your hands on the floor just above your shoulders with fingers spread wide, finger tips pointing towards the shoulders.

2. Take a moment to set your foundation. Root all four corners of the feet evenly. Activate the inner thighs so that they are energetically moving towards each other, but remain hip width distance. Send the arms bones (humerus) into their sockets so that you feel the shoulder blades come on to your back. The elbows are energetically moving towards one another but remain shoulder width distance.

3. Press evenly into the feet and lift your hips and lower back off the mat, coming into a baby bridge. Pause. Press into the palms evenly and lift your upper torso off the mat, bringing the crown of your head to lightly touch on the mat.

4. Reset your foundation (inner thighs and inner upper arms drawing towards each other, firmly rooting hands and feet) and press into the palms once again to straighten the arms and lift the head off the floor.

5. Let the neck be long, relaxing with gravity. Breathe.

6. To come out of the pose, slowly begin to bend the arms and legs, tuck the chin towards the chest, and lower the spine to the earth.

Modifications
* The most common deviation from our foundation is the feet turning outward as we lift up into the full version of the pose. Ensure the sides of your feet are parallel, which may even feel a little pigeon toed. You may also use a prop (below) to ensure your feet stay parallel.

* Similarly, the elbows like to wing out to the sides as we attempt to recruit more strength to lift up into the full version. The strength actually comes from the engagement of the shoulder blades on the back, with elbows isometrically drawing towards one another. You may use a prop (below) to aid in this sensation.

* As you transition from baby bridge to the crown of the head, do not put a lot of weight on the head itself. It is merely a balance point and you should not feel compression in the neck or skull.

* Using Props:

To keep feet parallel: If your proportions match the width of a block, you can place a block the long way between the inner soles of your feet, pressing the edge of the big toe as well as the edge of the inner heel into the block to keep awareness to parallel feet. Be sure that the block is wide enough to keep you at least hip width distance with the feet.
To keep elbows parallel: Make a loop in strap that is as wide as shoulder tip to shoulder tip. Place the strap around both of your arms, above the elbow (in the direction of the shoulder). Enter into the pose as above, using the strap as guidance to keep elbows parallel. You may also press out into the strap to get extra lift.
To draw inner thighs towards one another: Place a block between your upper inner thighs (narrow width) and transition through the pose without releasing the block.
To aid in opening the chest and shoulders: At the wall, place two blocks shoulder width apart with the narrow side in contact with the wall. Set up for the pose, placing your hands onto the blocks so that the fingers are draping over the edge with the palm and balls of the hand firmly on the block. This will give you extra height that may be missing if you are tighter through the shoulders and chest. If you are using wooden blocks, create slack in your yoga mat first so that you can wrap the end of the yoga mat over the blocks to prevent sliding.
To aid in opening the hip flexors or low back: At the wall, place two blocks hip width distance apart with the narrow side in contact with the wall. Set up for the pose, placing your feet onto the blocks. This will give you extra height that may be missing if you are tighter through the hip flexors. If you are using wooden blocks, create slack in your yoga mat first so that you can wrap the end of the yoga mat over the blocks to prevent sliding.

Beautiful Skin the Natural Way...

I found this article and found it to be interesting so I will pass it along...

Best Health Foods for Radiant Skin

By Michelle Gelok, RD • August 16th, 2010

If you rely on a concoction of expensive creams, lotions and serums to keep your skin looking radiant, you may also want to take a look at what’s on your dinner plate. Not surprisingly, research continues to show that the foods you eat can play a vital role in keeping skin looking its best.

Flaxseeds
Flaxseeds, also known as linseeds, may be small in size, but pack a powerful punch when it comes to keeping skin looking healthy. A study published in the British Journal of Nutrition found that after just twelve weeks of receiving a daily dose of flax seed oil, women not only experienced better skin hydration, they also had significantly less red, rough and scaly skin. Often touted for their link to heart health, flaxseeds are loaded with alpha linolenic acid, a type of omega-3 fatty acid that keeps skin hydrated and healthy looking.

Green tea
Green tea continues to make its mark as a superfood thanks to study findings suggesting it may contain potent skin healing properties. This of course is in addition to the long list of other health benefits that green tea has to offer, including boosting heart health by protecting against heart attack, and protecting against arthritis. As for healthy looking skin, green tea can’t be beat. It’s easy to prepare, inexpensive and loaded with powerful disease fighting antioxidants called polyphenols. Studies have shown that green tea has strong anti-inflammatory properties, and may even play a role in the prevention of skin cancer caused by ultraviolet rays from the sun. Enjoy it hot, or make a pitcher of green tea iced tea with a squeeze of fresh lemon for an ultimate hot weather pleaser.

Papaya
This tropical fruit gets two thumbs up when it comes to younger looking skin thanks to its exceptional vitamin C content. In 2007 researchers studying the association between nutrient intakes and skin aging appearance found that women between the ages of 40 and 74 years who consumed the most vitamin C had the least wrinkles. The findings aren’t entirely surprising seeing as vitamin C is a powerful antioxidant that plays a role in the synthesis of collagen, a protein responsible for skin elasticity, often used in cosmetic surgery. Researchers found that women with the highest vitamin C intake also experienced less visible dryness of the skin. Aside from papaya, other excellent sources of vitamin C include kiwi, strawberries, tomatoes, red bell peppers and oranges.

Green leafy vegetables
In case you need another reason to eat your greens, research findings from Australia suggest that a high intake of fruits and vegetables, specifically green leafy vegetables, may protect against skin cancer. In the study, researchers followed over 1300 people for eleven years and found that the people who consumed the most fruit and vegetables were half as likely to develop skin cancer, compared to those who skipped out on their daily servings. Researchers found that the protective effect was due in part to a high intake of green leafy vegetables. The benefits of green leafy vegetables don’t stop there – they are packed with vitamins A, C and K, contain a hefty dose of folate and are known to lower the risk of heart attack and stroke, as well as promote brain health. Green leafy vegetables aren’t just lettuce and spinach, this family of vegetables also includes kale, Swiss chard, rapini, collard green and beet greens.

Almonds
Almonds are hard to beat when it comes to healthy looking skin. That’s because they are rich in vitamin E, a powerful antioxidant that protects cells against damage caused by free radicals. Some studies have shown that vitamin E may actually help prevent damage to skin cells caused by ultraviolet rays. Almonds also have the added benefit of being a great source of essential fatty acids, which can help keep skin hydrated and supple and a good source of high quality protein. Other sources of vitamin E include sunflower seeds, wheat germ, olives and spinach.

Water
No surprise here, drinking plenty of water is one of the easiest, least expensive and most effective ways to keep skin looking its best. From flushing toxins out of the body, to transporting important nutrients – water wears many different hats when it comes to keeping the body in top form, and skin health is no exception. Drinking water keeps skin cells hydrated and plump and can also prevent dry, flaky skin.

Prevention is key
The bottom line is that while some foods may reduce wrinkles, protect against sun damage and keep your skin looking its best, nothing can replace proper skin care, including sun protection and staying out of the sun when it’s at its strongest.
...........