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How can I stay at a healthy weight this holiday season?

staying healthy and cooking healthy food

Did you know that your skin is the largest organ in your body? Our body’s natural shield has many uses and is always working. Your skin:

  • Acts as your body’s first line of defense against harmful germs and UV light.
  • Has its own microbiome, a tiny army devoted to keeping you safe.
  • Sheds 30,000 skin cells each minute! With that kind of turnover, we want to support our skin with a healthy diet.

Below is a list of nutrients that are essential to healthy skin at every age:

Nutrient: Found in: Why is it important?
Vitamin A Cheese, eggs, liver, carrots, spinach, peppers and papaya Helps your skin cycle, keeping it looking healthy
Omega-3 Fatty fish such as salmon, walnuts, chia seeds and flaxseed Controls your body’s oil
Helps acne breakouts
Reduces swelling
Zinc Pumpkin seeds, oysters, beef, chickpeas and oats Helps your skin to heal from cuts or breakage
Vitamin C Peppers, oranges, broccoli, kale and papaya Helps repair from sun damage
Protects you from getting sick
Vitamin E Asparagus, peppers, sunflower seeds, collard greens Helps repair from sun damage <br>Keeps your bones strong

Easy Salmon Salad

Ingredients:

  • 1-2 medium salmon fillets
  • 1 teaspoon of salmon and 1/4 cup olive oil
  • salt and pepper to taste
  • 4 cups romaine lettuce chopped
  • 1/2 cup sliced red bell peppers
  • 1/2 cup sliced cucumbers
  • 1/4 cup thinly sliced red onion
  • 1 sliced and pitted avocado
  • 1 teaspoon Dijon mustard
  • 2 tablespoons lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder

Instructions:

  • Preheat the oven to 400 degrees F.
  • Use 1 teaspoon of olive oil to coat the salmon. Season salmon with salt and pepper on both sides. Place fillets, skin side up, in the oven for 12-15 minutes, or until flaky.
  • While salmon is baking, bring together lettuce, peppers, cucumbers, red onion and avocado in a large bowl. Set aside.
  • In a small jar, mix garlic powder, onion powder, lemon juice, the remaining olive oil, salt, and pepper. Cover the jar and shake well.
  • Remove salmon from oven. Let cool for 5 minutes.
  • Dress the salad and serve with the salmon. Enjoy!