10 BEST FOODS FOR HEALTHY SKIN

Turns out it’s most likely what’s on your plate that dictates how healthy your skin is, how young you look, and whether or not you have acne.
Sure genetics and other lifestyle and environmental factors play a part, but you’d be hard-pressed to find any esthetician, nutritionist or dermatologist that wouldn’t consider food a major factor in deciding whether you have a clear, youthful-looking complexion.

So, let’s look at the best foods to keep your skin healthy and glowing.
1. Blueberries: Blueberries are, like green tea and red wine, extremely rich in anti-oxidants, which target the free radical that are destroying the skin cells. The skin will look younger for longer if DNA-damaging free radicals are neutralized by the anti-oxidants and phytochemicals found in blueberries. They are also an excellent source of fiber, vitamins C/E, manganese, and riboflavin.

2. Oysters: Oysters are your skins best friend. They are loaded with zinc which is known for preventing many skin ailments such as acne, scalp conditions, boils, ulcers and diaper rashes. Zinc is a mineral with big “beauty” benefits because it renews and repairs the skin. It also helps to create collagen, which provides the structural support in skin. It helps in enhancing immunity as well.

3. Tomatoes: Tomato has an antioxidant called lycopene which helps to protect your skin from UV damage from sunburn. In western diet, about 85% of lycopene is obtained only from tomatoes, and the best place to find them in the tomato paste. A study was made on 23 women, who were asked to eat 55g of tomato every day, for 12 weeks (giving them 16mg of lycopene). After getting them back to lab, it was revealed, that a 30% increase in natural skin protection was detected.

4. Kiwis: Kiwis contain large amounts of water-soluble vitamin C, which is needed to produce collagen. This is a “connective” type of protein which helps to firm your skin. With aging, production of collagen decreases and the skin loses its elasticity. Kiwis are also full of vitamins C and E, which not only fight free radicals, but also help to repair and heal the skin. That’s why you can see many skin care products with kiwi extracts in them.

5. Dark Chocolate: Dark chocolate is full of flavonoids which protect the skin from UV rays. German researchers gave 24 women a half-cup of special extra-flavonoid-enriched cocoa every day, and after 3 months, the women’s skin was moister, smoother and less scaly, when exposed to UV light.

6. Sweet Potatoes: Snacking on sweet potatoes can keep your skin clear, smooth and young-looking. Orange-fleshed sweet potatoes are rich in beta-carotene, an antioxidant that coverts to vitamin A in your body, which is in charge at producing new skin cells and shedding old ones. A regular influx of new cells keeps the surface of your skin smooth, fresh-looking and resistant to irritants and damage. It’s no coincidence that some of the best topical healthy-skin ingredients in beauty products, retinoic acid and retinol, are derivatives of vitamin A.

7. Strawberries: Strawberries are one of the World’s healthiest foods. Just one cup has over 100 percent of the Recommended Daily Allowance (RDA) for Vitamin C, 20 percent RDA for manganese and nearly 15 percent RDA for fiber. In other words, strawberries are rich in nutrients that our skin loves to dine on. With a high content of alpha-hydroxy acids, strawberries help slough off dead skin cells, increasing natural skin renewal by revealing the new youthful skin underneath. Strawberries also contain ellagic acid, which helps protect the skin from UV rays.

8. Sunflower seeds: Sunflower seeds will make your skin glow. Eating raw sunflower seeds can give you a powerful punch of many vitamins and minerals. Vitamins and minerals found in these amazing little seeds are; magnesium, zinc, phosphorus, potassium, iron, calcium, copper, vitamins B1, B2, B6, A, E, K, C and fiber. Vitamin E, in particular, is a very powerful vitamin, needed to help fight the aging process. They are also rich in omega-6 essential fatty acids.

9. Spinach: Spinach contains various nutrients that are good for your skin. The most useful vitamins of spinach are vitamin A, C, E, and K. The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles. A study published in the International Journal of Cancer found that folks who ate the most spinach developed half as many skin tumors over 11 years as those who ate the smallest amount. That’s likely because the folate in spinach helps maintain and repair DNA, reducing the likelihood of cancer-cell growth.

10. Olive oil: Olive oil is rich in oleic acid, one of the fatty acids that keep cell membranes fluid and therefore make skin supple. Olive oil also has small amounts of other essential fatty acids that fight inflammation. Yet another benefit comes in the form of vitamin E and polyphenols, a class of antioxidants that protect skin from free radical damage. When you prepare dishes, that require oil, aim for olive oil.

EASY HOME-MADE AN POPULAR PALEO RECIPES AND HOW TO PREPARE THEM [PART 3/3]

17. FRIED CRUNCHY MILKY APPLES

PREPARATION TIME: 5 Minutes

COOK TIME: 5 Minutes

TOTAL TIME: 10 Minutes

Ingredients: Apples, coconut oil, cinnamon, and coconut milk

INSTRUCTIONS:

Step 1: peel 4 medium size apples and dice them, put them in coconut oil in a saucepan and roast a little to enhance crunch to dry up the water.

Step 2: add coconut milk to the apples.

Step 3: add cinnamon to it and continue to fry until brown.

Step 4: Serve your milky crunch apples and enjoy!

 

18. CRAB AND PLANTAIN GARLIC SOUP

PREPARATION TIME: 5 Minutes

COOK TIME: 20 Minutes

TOTAL TIME: 25 Minutes

Ingredients: crabs, plantain, curry, garlic, anise seed, salt, cinnamon, dry pepper, lime

INSTRUCTIONS:

Step 1: boil plantain in a pot of water and add salt

Step 2: tidy the crabs and add it to the plantain

Step 3: add curry, garlic, anise seeds, cinnamon and dry pepper to taste

Step 4: cut open a lime and squeeze one half into the pot, leave to boil for some minutes

Step 5: Plate and enjoy!

19.  SPICED PALEO CHICKEN SOUP

PREPARATION TIME: 5 Minutes

COOK TIME: 15 Minutes
TOTAL TIME: 20 Minutes

Ingredients: chicken fats, chicken gizzard, chicken, sent leaf, tea leaf, fresh pepper, onions, salt, cinnamon, macadamia oil

INSTRUCTIONS:

Step 1: boil all the chicken parts

Step 2: Add salt, onions, and cinnamon

Step 3: chop the sent leaf, tea leaf and fresh red pepper to bits and add to the chicken

Step 4: add Macadamia oil to it to add more oil at the surface of the soup

Step 5: serve to taste.

 

20. COCONUT PALEO PIZZA

PREPARATION TIME: 15 Minutes

COOK TIME: 20 Minutes

TOTAL TIME: 35 Minutes

Ingredients: coconut flour, honey, almond powder, carrot, onions, tomatoes, steak meat, coconut, coconut oil, salt, curry, black pepper, jalapeno pepper and spinach.

INSTRUCTIONS:

Step 1: chop the steak meat, season with salt, curry, jalapeno pepper, and some onions.

Step 2: grate 4 medium size coconuts, add 3 tablespoon of almond powder and add coconut flour then mix until solid

Step 3: slice the spinach, tomato and onions, add the parboiled seasoned steak

Step 4: add 1 teaspoon of honey on top of the coconut dough

Step 5: add ½ teaspoon of honey on the sliced ingredients, mix and spread on the dough

Step 6: grease your baking pan with some coconut oil, place your coconut garnished pizza and bake for

some minutes, plate and enjoy!

EASY HOME-MADE DELICIOUS AND POPULAR PALEO RECIPES AND HOW TO PREPARE THEM [PART 1/3].

Hello Paleo Family,

Keep your kitchen cool with these quick and easy paleo recipes! This right here are simple method of creating fun in the kitchen with our beloved friends and family as we prepare these mouth watery paleo dishes that is not in consideration of seasons, We can enjoy these wonderful recipes any time of year!  These recipes are 100% paleo dishes that can be prepared anytime or anywhere around the world.

You must be aware of the health benefit of Paleo dishes and It is also a remarkable way of remembering the lifestyle and diet of our forefathers or our ancestral lineages. Paleo dishes helps to give us essential health benefits and anti-aging secrets that is vitally of importance to our bodies. Paleo desserts are a special and unique methods of dieting, it provides all the essential forms of nutrients that the body need in their various proportions and is also a unique method of dieting. Anyone who tries this method is liable to stay strong, healthy and live long because it makes you lively and builds up cells that are active in your body at all times.These are a few of Paleo dishes with unique health benefits that can be prepared anytime, anywhere, any day!! Try as many as you want.

1. CRISP PEPPER CHICKEN DRUMSTICKS
   PREPARATION TIME:    5 Minutes
   COOK TIME:            35 Minutes
   TOTAL TIME:        40 Minutes
   
   Ingredients: chicken drumsticks, salt, red ground pepper,curry, garlic powder and coconut oil.
   
   INSTRUCTIONS:
   Step 1: Heat your oven to 23 degrees Celsius, arrange the baking tray with a spread open foil paper to fit.
   Step 2: Add 4 tablespoons of pepper and 2 tablespoon of salt in a mixing bowl.
   Step 3: Add 3 tablespoons of curry in the same mixing bowl.
   Step 4: Add 3 tablespoons of garlic powder in the bowl and mix all together.
   Step 5: Ensure to drain the drumsticks so that they aren't too wet.
   Step 6: Coat the drumsticks each in the mixture in your bowl, rub each gently with small amount of coconut oil so as not to remove the spices on them and put them on the a foil paper placed on the baking tray, space them inside the tray so that they won't touch each other.
   Step 7: Bake for 35 Minutes and plate.

2. PALEO NATURAL WICKED MILK SMOOTHIE

PREPARATION TIME: 5 Minutes

TOTAL TIME: 5 Minutes

Ingredients: frozen banana, raw honey, almond milk, coconut milk

INSTRUCTIONS:

Using an excellent blender with sharp blades;

Step 1: add 1 small frozen banana (ensure it is frozen)

Step 2: add ½ cup of almond milk to the frozen banana in the blender

Step 3: add ½ cup of coconut milk

Step 4: add 1 teaspoon of raw honey

Step 5: blend properly until smooth and creamy, pour and enjoy!

3. PALEO YUMMY-MEATY BREAKFAST BURGER

PREPARATION TIME: 5 Minutes

COOK TIME: 10 Minutes

TOTAL TIME: 15 Minutes

Ingredients:, ground clove, parsley, mint, rosemary, sauerkraut, garlic, egg, sea salt, black pepper, anise seeds kale leaf, tomato, avocado, jalapeño pepper, and grass-fed ground beef.

INSTRUCTIONS:

Step 1: cut your ground beef into smaller pieces and put in a pot with little water

Step 2: Add ¼ teaspoon of sea salt into the pot, add a pinch of anise seeds, garlic, rosemary, ground clove, black pepper, parsley, sliced jalapeño pepper and mint. Cover to boil to spice for 7 minutes to absorb all the ingredients.

Step 3: add some olive oil in a frying pan and fry your ground beef until completely brown.

Step 4: Using the same oil, break your eggs into the frying pan, add a pinch of black pepper and make your pouch egg.

Step 5: Slice your tomato and avocado on a plate, heat your parsley and kale leaf for 5 secs in a microwave.

Step 6: arrange the kale leaf and parsley on the plate, place the fried beef on top, add the sauerkraut on top, place the sliced tomato and avocado on top, then add your pouch egg and enjoy your warm burger!

 4. PALEO SHRIMPS + CAJUN SEASONING

• CAJUN SEASONING [Preparation/Total time: 5 Minutes]– Ingredients: paprika, garlic powder, onion powder, salt, basil, thyme, oregano, black pepper and cayenne pepper (N.B – All ingredients must be dry)

Step 1: Add 1 teaspoon of cayenne pepper into a deep bowl

Step 2: Add 1 teaspoon of thyme

Step 3: Add 1 teaspoon of oregano

Step 4: Add 1½ teaspoons of salt

Step 5: Add 1½ tablespoon of garlic
Step 6: Add ½ tablespoon of black pepper

Step 7: Add ½ tablespoon of paprika

Step 8: Add ½ tablespoon of onion powder

Step 9: Add 1 teaspoon of basil, mix all properly and keep in an airtight container.

  PALEO SHRIMP

PREPARATION TIME: 5 Minutes

COOK TIME: 20 Minutes

TOTAL TIME: 25 Minutes

Ingredients: coconut flour, coconut oil, peeled shrimps, eggs and cajun seasonings.

 

INSTRUCTIONS:

Step 1: Melt some reasonable amount of coconut oil in a deep fryer.

Step 2: Beat 3 eggs into a spacey bowl and add your seasonings together with the coconut flour on another separate bowl.

Step 3: Take a handful of some peeled shrimps into the beaten eggs in the spacey bowl and stir the shrimps to be coated in the eggs.

Step 4: Remove shrimps from the bowl that is already coated with eggs, and put directly into the seasonings in the other bowl containing the coconut flour, mix until coated, then add the shrimps into the coconut oil to fry until it is golden. Ensure all shrimps are covered in the oil.

Step 5: With your frying spoon remove golden fried shrimps from coconut oil and place them on a paper towel to drain off excess oil. Repeat the same process until all your peeled shrimps are exhausted. Change the coconut oil when it becomes clustered with solids.

Step 6: Cool for 5-10 minutes and enjoy.

 

5. PALEO FISH AND VEGETABLE SALAD

PREPARATION TIME: 5 Minutes

COOK TIME: 40 Minutes

TOTAL TIME: 45 Minutes

Ingredients: croaker fish, onions, black pepper, tomatoes, cucumber, olive oil,cabbage, lime, salt, curry and lettuce.

INSTRUCTIONS:

Step 1: Cut the fish open, wash and remove the bones.

Step 2: Add 1 teaspoon of black pepper, 1 teaspoon of curry, ¼ tablespoon of salt into a plate and mix them together.

Step 3: Put the boneless cut open fish into the bowl containing the mixed spices and put on dryer for 1 minute to absorb the coated ingredients.

Step 4: Sprinkle a little amount of olive oil on the coated fish on both sides

Step 5: Cut open 2 limes and add to the coated fish, then heat for some minutes until light brown and turn the other side to absorb the same heat within the same time of about 3-5 minutes rate.

Step 6: Slice your cucumber and tomatoes round and attractive, slice your lettuce and cabbage all into a plate, and add your spiced dried fish, enjoy!

6. PALEO MANGO SMOOTHIE

PREPARATION TIME: 5 Minutes

TOTAL TIME: 5 Minutes

Ingredients: Mango, banana, coconut milk, ginger

INSTRUCTION:

Step 1: Slice 1 small banana and 3 mangoes in the blender

Step 2: Add ginger and 1½ cup of coconut milk then blend until smooth, pour and enjoy!

7. STICK LOBSTERS GINGER AND SPICY DESSERT

PREPARATION TIME: 5 Minutes

COOK TIME: 10 Minutes

TOTAL TIME: 15 Minutes

Ingredients: lobsters, ginger, garlic, black pepper, sea salt, onions,pineapples, cucumber, tomatoes, broccoli and olive oil.

INSTRUCTIONS:

Step 1: Remove the lobsters head alone

Step 2: Add 1 teaspoon of black pepper on lobsters

Step 3: Grate 1 big size ginger on the prawns, add garlic

Step 4: Add sea salt to taste and place them in a small stick

Step 5: Pour olive oil on the frying pan, fry the spiced lobsters

Step 6: Slice 1 small pineapple, tomatoes, cucumber, onions and broccoli, serve and enjoy your desserts.

 

8. ROASTED PLANTAIN AND FRIED STICK SNAIL SAUCE

PREPARATION TIME: 10 Minutes

COOK TIME: 15 Minutes

TOTAL TIME: 25 Minutes

Ingredients: 6 fresh snails, tomatoes,fresh pepper, onions, salt, ripe plantain, coconut oil, garlic, and cinnamon

INSTRUCTIONS:

Step 1: Cut your plantain into big sizes in circles, insert a small stick in the middle of the sliced plantains in chains, roast the plantain in your roaster for 6 minutes.

Step 2: remove the shell of your snail and wash properly with alum to remove the slime from it.

Step 3: Put the snail in a small pot, add little water, salt, garlic, and cinnamon, then cover to boil for 3 minutes.

Step 4: Drain off the water, add some coconut oil in the saucepan.

Step 5: Slice the onions and fresh pepper, add them to the saucepan and fry a little, with your filtered spoon, remove the fried pepper and onions from the oil.

Step 6: Dice a tomato, stick your snails separating each with the diced tomato, then add the snail to fry until brown, remove your plantain so it won't get burnt in the oven and plate your delicious meal.

TIP TO SPEED UP YOUR FATBURNING

Stoke Your Fat-Burning Furnace

Yo-yo dieting, skipping your meals, eating fat-free foods, no exercise and low thyroid all have one thing in common – they promote a dangerous low metabolism. Note that your basal metabolism rate (BMR) is the rate at which your body burns food when you are at rest which is the same case as HIIT. When you hear people refer to their metabolism as slow, they are saying in actual sense that they have a low BMR. Metabolism is the reactions that take place inside our cells to produce energy for our bodies. All the food we eat is broken down to produce the energy needed to maintain our body temperature, to breathe, to move our muscles and keep our weight in check. A peak operating metabolism can burn up a lot of fuel (food) and create plenty of energy. Conversely, a slow metabolism will store fuel as fat which is visible in our bodies. We can rev up our fat burning furnace quickly with clinically researched metabolism boosting foods and nutrients.

Breakfast

Eating a protein rich breakfast can increase your body’s ability to burn fat by 25 per cent, and that fat-burning action will last for up to eight hours. When you skip meals, your metabolic rate slows to conserve energy because you are starving your body. When you do eat, the body stores the food as fat because the body thinks you are in a famine. The answer: eat a protein based breakfast every day, such as eggs, a chicken breast, a protein shake or protein powder mixed into plain organic yogurt. Protein enhances your metabolism and stops hunger pangs.

Fat for Fat Loss

Yes aside looking at the yogurt mixed with strawberries and cornflakes on the picture above which is rich in fat because of the yogurt, eating fat can help you lose fat, but the fat you eat must be good fat. Fatty acids from fish or flaxseed oil (omega-3 fats) and conjugated-linoleic (CLA) acid helps to burn fat. Recent studies shows that the hormone leptin is low in those who do not get enough good fats. Leptin is a hormone that regulates appetite, the size of our fat cells and how quickly those cells burn fat. Fatty acids enhance Leptin, decrease our appetite and burn fat faster. Make sure you eat fish a couple of times per week, use extra virgin olive oil, put ground flaxseed on your food, and, if you dislike fish, take fish oil capsules daily.

More than 500 studies support CLA’s unique abilities. In 2000, it was reported that even without a change in diet or lifestyle overweight participants had a 20 per cent decrease in body fat and an increase in lean muscle mass. Minimum dosages of 4000 mg per day are necessary to obtain fat loss.

Metabolism Boosting Herbs

If you are one of those people who have reduced your calories, and you are dedicated to exercising and still can’t lose weight you will want to add the clinically-researched herbs that kick-start your metabolism. Thermogenic herbs rev up and reset your rate of metabolism making fat loss more effective.

Green Tea

Sipping a cup of green tea or swallowing green tea capsules can help aid fat loss. In one study overweight participants took three capsules per day containing 200 mg of green tea extract. Participants experienced increased fat loss without accelerating heart rate. Switch from coffee to green tea to achieve a faster metabolism. Drinking three cups of green tea provides about the same caffeine as one cup of drip coffee.

You never know but the secret to weight loss also lies in your kitchen cupboards. Hot, spicy foods also jump start your metabolism. Have you noticed how curried foods make you sweat? This is one of the symptoms of an increased metabolism. Switch from black pepper to cayenne pepper for faster weight loss. Add ginger to foods and eat hot salsa to enhance your fat-burning furnace.

Fat-burning foods and supplements support a healthy diet and exercise program to quickly reset your metabolic rate safely.