• Half your plate should be fruits and vegetables.
• Make at least half your grains whole grains (I go for all whole grains).
• Choose fat-free or low-fat dairy products.

Take a look at the image above. It makes a lot more sense then the ancient pyramid did, and if you choose just the right types of food, you can help your skin look and perform its absolute best, too. Here what to put on your plate to eat healthy and get great skin at the same time:

FRUITS: Watermelon and papaya contain lycopene, which studies show can help protect skin against damaging UV rays. Red grapes contain antioxidants known as polyphenols—known to help to keep skin from sagging by strengthening collagen. And don’t forget blueberries, plums, strawberries, and blackberries. A study in the Journal of Agricultural and Food Chemistry found that these four fruits had the highest “total antioxidant capacity” of any food. So they’re super free-radical fighters that protect skin cells from damage and prevent premature aging. And pile up the cherries—acerola cherries contain even more vitamin C than an orange – and C is a super-antioxidant for the skin.

GRAINS: The mineral selenium found in whole wheat bread, brown rice, quinoa, barley, and cereals is essential for skin health. People with higher levels of selenium sufferer less damage from environmental aggressors. Be aware, however, that this is only true for whole grain breads, not white flour items. So skip the white pasta, rice, and cakes.

VEGETABLES: Carrots and sweet potatoes contain beta carotene, which gives skin a healthy glow and has anti-inflammatory properties that can calm skin ravaged by the environment. Sweet potatoes are also packed with vitamins B6 and C, potassium, and manganese, so they’re basically perfect for your skin. Also, choose dark leafy greens like kale, swiss chard, and spinach. They are rich in age-fighting magnesium, iron, potassium, vitamin A, vitamin K, and vitamins B1 and B2.

PROTEIN: Think about fat—not fatty foods, but fatty acids. They’re responsible for healthy cell membranes. And the stronger the membrane, the better your cells can take in and hold moisture. Fill your plate with proteins like omega-3 packed salmon, mackerel, herring, or sardines. And don’t forget about oysters and shellfish. They contain zinc, which can help break down your skin’s damaged collagen and allow new collagen to form, so your skin looks younger and rejuvenated.

DAIRY: The vitamin A found in dairy products is essential for the health of skin cells. Plus, a low-fat Greek yogurt will also aid in digestion, since it contains active live probiotic cultures. And when your insides function at their best, it shows on your skin.

Do you think about your skin when you choose the foods you eat? Have any quick recipes to share? Share them here in the comments.

—Barbara Salomone, Bioelements Founder and President

Apples

Bell Peppers

Blueberries

Celery

Cherries

Grapes (imported)

Kale/Collard Greens

Nectarines

Peaches

Potatoes

Spinach

Strawberries

The produce that causes the least amount of worry, as it is the least likely to be contaminated is the following:

Asparagus

Avocado

Cabbage

Cantaloupe

Eggplant

Kiwi

Mango

Onions

Pineapple

Sweet Corn (frozen)

Sweet Peas (frozen)

Watermelon

Needless to say, I’ll be a bit more savvy next time I’m shopping the produce aisle. While organic can be a bit pricier, it’s nice to know where it makes most sense to put my money.  What helpful tips have you shared with your spa-goers lately?

1. You must eat a breakfast that consists of a carbohydrate, protein, and good fat.
2. Don’t drink your calories, because your body doesn’t recognize liquids as satiating nutrition..
3. Snack throughout the day, and be sure not to go more than three hours without eating a snack containing about 150 calories.
4. Have good fat in your diet, such as fish, almonds, and soybeans.
5. Eat at least 30 grams of fiber per day to help keep you regular.

Interesting fact: More than 58 million pounds of chocolate will be purchased during Valentine’s week, bringing in more than $345 million in sales, according to a report by The Nielsen Company. That’s a lot of chocolate…and a lot of expanded waistlines! But that won’t be a problem for guests at Spa Eastman (Quebec), where they can opt for the health-conscious Two Layer Chocolate & Orange Cake. This delicious dessert has no flour and features dark chocolate, which contains 70 percent cocoa packed with cancer-fighting polyphenols. Here, we share the recipe with you.

Two Layer Chocolate & Orange Cake

INGREDIENTS:

Cake:
• 8 egg whites at room temperature
• 1/2 cup of fine sugar cane
• 3 ounces of unsweetened cocoa powder
• 1 tsp of baking powder

Filling:
• 1 cup of orange marmalade with spices

Frosting:
• 1/2 cup of soy milk
• 1 1/3 cup of dark chocolate, broken into small pieces
• the zest of an orange

Preparation:

1. Preheat oven at 350 F.
2. With a mixer, beat the egg whites while progressively adding the sugar until the mixture rises, forming a meringue.
3. Combine the cocoa powder and baking powder, and add to meringue very delicately using a spatula.
4. Pour into a 8-inch cake mold that has been greased and floured.
5. Bake for 25 to 30 minutes or until a tooth pick inserted in the middle comes out clean.
6. Remove from oven and let it cool 5 minutes, then remove from mold.
7. Set on a cake plate, and refrigerate for 30 minutes.
8. Cut the cake in two horizontally. Spread the marmalade on one side and cover with the other half of the cake.
9. In a pan, bring the soy beverage to a boil, and then pour over the chocolate, mixing until all the pieces have dissolved into a smooth texture. Proceed to frost the cake.
10. Decorate with orange zest and serve.

• Skip the caffeine and start your day with hot water and a lemon wedge to flush out unwanted toxins.

• Be kind to your mind by stretching your body five minutes each day.

• Take the candy out of your cane and use natural agave syrup instead.

• Trim down your eggnog this year with almond or vanilla soy milk.

• Don’t be a glutton—choose gluten free.

• Hydrate with coconut water and boost your electrolytes at the same time.

• Better to butter with Earth Balance or Smart Balance.

• Serve your guests frozen raisins—they taste like caramels.

• Go green and fill your plate with leafy greens.

• Bake your cookies with rice flour or whole wheat pastry flour.

• Keep your cheese for the camera and save loads of calories.

• Craving ice cream? Freeze a banana. It’s yummy and full of potassium.

TURKEY BURGERS WITH FIG

Ingredients:
• 1 1/2 lb of ground turkey
• 1/3 cup of chopped fresh figs
• 1 tablespoon of balsamic vinegar
• 1/2 cup finely minced red onion
• 1/2 teaspoon of black pepper
• 2 tablespoons chopped fresh basil

Preparation:
1. Combine all of the ingredients, making sure not to overmix.
2. Divide into 6 portions and shape into burgers, and chill for one hour.
3. Using a non-stick spray, spray generously and cook burgers over medium heat for 3-5 minutes per side.
4. Serve warm in a whole wheat pita.

Bon Appetit!

Culina’s Panzanella Recipe

•Rustic country loaf, exterior removed then cut into 1/2 inch dice
•3 heirloom tomatoes, cut into 1/2 inch dice
•2 cups fresh ripe watermelon, cut into 1/2 inch dice
•1/2 red onion, julienne
•1/2 bunch basil, torn into 1/2 inch pieces
•1/2 english cucumber, cut into 1/2 inch half-moons
•4 oz. ricotta salata, coarsley grated
•4 vine-ripened tomatoes, passed through a food mill
•4 oz. DaVero Champagne Vinegar
•3 oz. DaVero Extra Virgin Olive Oil “Dry Creek Estate”
•Salt and pepper, to taste

1. Toast bread in pre-heated oven at 375 degrees until well colored but
not brown.
2. Reserve bread.
3. Take the four vine-ripened tomatoes and pass through a food mill then combine in mixing bowl with vinegar and oil.
4. Season to taste with salt and pepper.
5. Reserve vinaigrette.
6. In a large salad bowl combine all ingredients and toss well.
7. Season to taste.
8. Divide into four small salad bowls.

Enjoy!!