Lee Holmes: Nutritionist reveals what to eat and drink to maintain healthy, glowing skin

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A nutritionist has revealed what she eats and drinks every day to maintain her age-defying, radiant skin.

Australian diet coach Lee Holmes builds her meals around brightly coloured foods like berries, kale and turmeric, which detoxify the body and reduce inflammation, leaving skin brighter and healthier.

Sharing her secrets on lifestyle blog Supercharge Your Life, Ms Holmes, who lives in Sydney, revealed she drinks at least 1.5 litres of water each day and keeps her caffeine intake to a minimum by swapping coffee for ginger or dandelion tea.

She eats fish every day for fatty acids and Omega-3, which keep fine lines and wrinkles at bay, and snacks on nuts, seeds and beans whenever she can to maintain a healthy gut and supple, hydrated skin.

Sydney nutritionist Lee Holmes (pictured) has revealed what she eats and drinks every day to maintain her age-defying, radiant skin, including fish, dandelion tea and brightly coloured foods like berries and kale

Sydney nutritionist Lee Holmes (pictured) has revealed what she eats and drinks every day to maintain her age-defying, radiant skin, including fish, dandelion tea and brightly coloured foods like berries and kale

1. PUT YOUR GUT FIRST

Cruciferous vegetables like broccoli and cauliflower, fermented foods like sauerkraut and fibre-rich fruit like oranges and pears help to maintain good bacteria in the gut, which is essential for radiant skin.

Sipping on active tonics like kombucha and soothing herbal teas including ginger, lavender and fennel is a good way to keep your gut happy and skin healthy from the inside out.

2. UP YOUR INTAKE OF OMEGA-3s

Fish like salmon, mackerel and sardines are rich in Omega-3 fatty acids, which reduce inflammation and protect the health of cell membranes, slowing the development of fine lines, wrinkles and acne.

Walnuts, flaxseeds, chia and hemp seeds are also good sources of Omega-3 which contribute to glowing skin.

Fish like salmon, mackerel and sardines are rich in Omega-3 fatty acids, which reduce inflammation and protect the health of cell membranes, slowing the development of fine lines, wrinkles and acne

Fish like salmon, mackerel and sardines are rich in Omega-3 fatty acids, which reduce inflammation and protect the health of cell membranes, slowing the development of fine lines, wrinkles and acne

3. CARE FOR YOUR LIVER

To have radiant skin, first you must have a healthy liver, which is essential for detoxifying the body and balancing hormones that can wreak havoc on complexions if they’re out of whack.

Hormonal imbalances, particularly excess oestrogen or testosterone, often manifest as painful acne along the chin and jawline. 

Cruciferous vegetables like Brussels sprouts, broccoli and cauliflower, as well as rocket, cabbage and kale contain compounds which naturally support liver detoxification.

Cruciferous vegetables like Brussels sprouts, broccoli and cauliflower, as well as rocket, cabbage and kale contain compounds which naturally support liver detoxification, enhancing skin's radiance

Cruciferous vegetables like Brussels sprouts, broccoli and cauliflower, as well as rocket, cabbage and kale contain compounds which naturally support liver detoxification, enhancing skin’s radiance

4. CHECK FOR DEFICIENCIES

The condition of your skin is a good indication of your overall health, so if you’re lacking in key nutrients skin is likely to look dull and lacklustre.

Deficiencies in vitamin A and zinc are directly linked to poor skin health, as both are essential for healing, immune regulation and detoxifying the body.

Nuts, seeds, shellfish, red meat and legumes are all rich sources of zinc, while orange vegetables like sweet potato and carrots and dark greens like kale, spinach and Swiss chard are excellent for vitamin A. 

5. EAT BRIGHTLY COLOURED VEGETABLES

Inflammation is a major contributor to dull, dry and problematic skin, which means eating a diet rich in anti-inflammatory foods is key to enhancing your natural glow.

Fruit and vegetables rich in colour like kale, berries and legumes are excellent anti-inflammatories, along with turmeric, an Asian spice rich in curcumin which is one of the strongest antidotes to inflammation.

Brightly coloured fruit and vegetables like kale, berries and legumes are excellent anti-inflammatories, which enhance skin's natural glow

Asian spice turmeric is one of the strongest antidotes to inflammation

Brightly coloured fruit and vegetables like kale, berries and legumes (left) are excellent anti-inflammatories, which enhance skin’s natural glow, as does the Asian spice turmeric (right)

6. REDUCE CAFFEINE AND ALCOHOL

When it comes to skin health, Ms Holmes reminds that it’s not always about what we eat, but what we don’t. 

Excess alcohol, caffeine, refined sugar and dairy all impact skin’s radiance, dulling your natural glow.

While completely eliminating these from your diet might be unrealistic, reducing your intake of alcohol and swapping one of your daily coffee’s for ginger or dandelion tea will make a noticeable difference over time. 

7. DRINK MORE WATER

Staying hydrated is the key to maintaining a healthy, fresh glow, as well as helping the body to process and absorb nutrients from the food we eat.

Ms Holmes recommends drinking a minimum of 1.5 litres of water each day, and more if you’re exercising or breastfeeding.

Inside Lee Holmes’ pantry

Spices and flavour

‘I make sure to always keep flavour providers on hand, including ginger, wheat-free tamari, seaweed, tahini, spices, cacao nibs and coconut flakes. 

‘Onions and garlic, both from the Allium genus of plants, are two of my favourite flavour accompaniments to use in cooking. They don’t just play an important culinary role; they also provide a plethora of health benefits.’

Nuts and grains

‘Grains and seeds are among the most affordable ingredients you can add to any meals. I use brown rice, quinoa and buckwheat to create hearty and nourishing dishes.

‘Each grain is versatile, budget-friendly and will last for months if it’s sealed in a jar. To bulk up a dish, add some brown rice to let it serve a larger group of people AND make it more affordable.’

Tinned food

‘From pasta sauces to vegetable bakes and soups to casseroles, there’s no limit to what a trusty tin of tomatoes can do. They add a rich flavour to meals and are extremely versatile. When transforming a roast into a stew, or converting unused vegetables into a pasta, tinned tomatoes are your go-to.’



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