Foods That Help Burn Fat!

Ever Wish You Could Perform Athletically Like You Did In Your 20's?

Maintaining a healthy diet and being dedicated to your exercise regime are the two most important yet basic requirements for a healthy lifestyle. However, there are a few foods that aid the process and give you a leg up the fat fence. Foods that you can eat/drink all you want, and they’ll only help burn those calories, not pile them on.

---

Orange Juice

New research reveals that your body has a harder time losing weight and calories without adequate levels of Vitamin C-the star nutrient in OJ. Experts say that up to one-third of Americans routinely run low on this important vitamin.

Good to know: Fresh orange Juice is full of vitamin C. It has 80mg or more per cup, above the 60mg Daily Value. But vitamin C deteriorates with exposure to oxygen. Within a month all the vitamin C will be gone, leaving you with a box of orange calories.

Water

When German researchers gave 14 men and women two cups of water, they found that the subjects' metabolism began to rise within 10 minutes. After 40 minutes, their average calories burning rate was 30 percent higher and stayed there for more than an hour. What's more, the water quenches your thirst and helps prevents dehydration, which can stunt your metabolism.

Good to know: You burn calories as you bring the temperature of the liquid up to your body’s, so if you're aiming for max fat and calorie burn, drink really cold water.

Salmon

People who eat fish three or four times a week have higher levels of leptin - a hormone that is believed to control appetite and promote fat loss. Fish are also rich in omega-3 fatty acids, which help to regulate the body's blood-sugar levels, which keep hunger at bay.

 Good to know: Canned tuna contains fewer omega-3s than salmon, and it has recently come under fire for its high mercury content, which limits the amount of tuna you should eat. Buy canned salmon instead. Twelve ounces a week, or four 3-ounces cans, delivers all the omega-3s you need, plus its low in calories (80 per can) and high in protein. Toss it in salads, mix it with pasta, or just serve it up with a little mayo on a salmon sub.

Eggs

If you want to burn fat, nothing beats breakfast. The morning meal ups your metabolism and increases your energy to tackle the day ahead/workout. Research shows that egg eaters consume fewer calories than non-egg eaters in the hours following breakfast.

Good to know: Almost 80% of people who lose and keep off large amounts of weight eat breakfast daily, according to the National Weight Control Registry.

Milk

Sure, milk can deliver bone-building calcium, and some studies suggest that calcium promotes fat burning, but that's not the whole story, or perhaps even the most important part. Milk is also an important source of vitamin D, otherwise known as the sunshine vitamin.

 Good to know: Three cups of milk a day deliver your daily dose of calcium and about 75 percent of your vitamin D needs (400 IU a day). For the rest, hang out in the sunshine for about five minutes a day to get some light on your hands, face and arms. Other good food sources include eggs, and fish such as salmon, sardines and herring.

Sirloin

Lean meats, such as sirloin steaks, as well as turkey, chicken, tuna, lentils and fortified cereals, are rich in iron, the mineral that is responsible for forming hemoglobin and carrying oxygen in your red blood cells. Without enough oxygen carrying hemoglobin, your energy flags and your metabolism falls. Because athletes are so active they may need about 30 percent more iron than the general population. Supplementing iron can be risky, so it's best to get it from food.

 Good to know: Cook in cast iron. The minerals leach from the pot or pan into the food. Acidic foods work best. One study showed that the iron content of three ounces of spaghetti sauce skyrocketed from 0.6mg to 5.7mg of iron after being cooked in a cast iron pot.

Almonds

Adding a handful of almonds to your oatmeal in the morning may help you burn fat and calories. A study of 65 overweight adults found that even when the dieters ate identical amounts of calories, those who were given three ounces of almonds every day lost considerably more weight (18 percent versus an 11 percent weight loss) and more inches off their waistline than those who did not eat nuts. Almonds seem to help stabilize blood sugar, which wards off hunger.

Good to know: Nuts are high in calories, so don't go too nuts. A handful a day should be enough to help keep hunger away.

(: Healthy Eating For Kids :)

A healthy diet is the substratum of over-all health, and it begins in infancy. Healthy eating can stabilize children’s energy, sharpen their minds, and even out their moods. Unfortunately, kids are bombarded by messages that can counteract your efforts. Between peer pressure and the constant television commercials for junk foods, getting children to eat well might seem more futile than fruitful.

However, there are simple steps that parents can take to instill healthy eating habits in their kids, without turning mealtimes into a battle zone. By encouraging healthy eating habits now, you can make a huge impact on your children’s lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.

Developing healthy eating habits

Children develop a natural preference for the foods they enjoy the most, so the challenge is to make their choices healthy AND attractive. No matter what your motive is, trying to convince your eight-year-old that fruit is as sweet as chocolate is just not feasible. However, you can ensure that your children’s diet is as nutritious and wholesome as possible, even while allowing for some of their favorite treats.

The childhood impulse to imitate is strong, so it’s important you act as a role model for your kids. It’s no good asking your child to eat fruit and vegetables while you gorge on potato chips and soda.

Top tips to promote healthy childhood eating

§  Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school.

§  Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. Save dining out for special occasions.

§  Get kids involved. Children enjoy helping adults shop, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.

§  Make a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.

§  Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.

11 Easy Ways To Detox

Don't resort to quick-fix detox programs. Eliminate your bad diet habits the safe, cheap, and easy way instead.

Put a Stop to Your Health and Diet Vices

We're all looking to turn over a new leaf when it comes to our health, but going overboard with rigid resolutions or impossible regimens isn't going to net you lasting results. Instead, try these expert tips on how to really stop succumbing to some of your worst vices, whether you're hooked on sweets, junk food, late nights, or even harsh skin scrubs.

Artificial Sweeteners

Studies suggest that regular consumption of artificial sweeteners like aspartame (found in diet sodas) may actually lead to weight gain, says Rachel Beller, RD, founder of the Beller Nutritional Institute. They make our bodies crave sweets and sugar. Cut back gradually: "If you were using three packets in a cup of tea or coffee, for two weeks cut down to two packets, then cut down to just one packet for the next couple of weeks, and then only half a packet." Once you've trained your taste buds, the next move should be a switch to a natural sweetener such as stevia or coconut crystals.

Skipping Meals

"Skipping meals may seem productive as a weight-loss solution, but in reality it is a major cause of weight gain," says Beller. She warns that doing so will slow down your metabolism and make you firmly believe the world "owes you food." The result? You'll end up consuming way more calories than you would have if you weren't so famished in the first place. Make regular eating a habit by keeping your fridge and pantry stocked with healthy fixings like yogurt, peanut butter, and whole wheat bread or wraps for quick and easy meals.

Skimping on Sleep

Although good sleep hygiene is as important as regular exercise and a healthy diet, it often gets shorted in our hyper-driven society. Poor sleep is a big cause of ill health in our culture, according to Daphne Miller, MD, family physician and author of The Jungle Effect: A Doctor Discovers the Healthiest Diets from Around the World -- Why They Work and How to Bring Them Home. Her advice? "Consider a sleep reboot where you eliminate caffeine and alcohol, have a regular bedtime, avoid late meals, and ban TV, computer, and Smartphone screens for at least two hours before bedtime."

Mindless Snacking

Whether it's at your office desk, in your kitchen with the fridge open, or in front of the TV, chances are you're in the habit of thinking that those random, unplanned mouthfuls don't really count. A little nibble here and there couldn't possibly get in the way of your weight-loss goals, right? Wrong. According to Beller, snacks should be wholesome and calculated. "Try not to have big bowls of snacks readily available, as your hand will naturally gravitate in that direction." Another tip? "Brush and floss after each meal or healthy snack -- it will discourage you from eating more," says Beller.

Relying on Supplements

Go back to basics when it comes to getting your vitamins. "Too often I have first-time patients come in to my office and line my desk with supplements. The problem is that they take supplements instead of protecting their bodies with whole foods," says Beller. Instead of blowing your money on expensive vitamins and other miracle drugs, build your meals using a colorful range of antioxidant-rich vegetables and fruits. "Research has shown us that the absorption of antioxidants from foods is by far superior to what we get in supplement form," Beller notes. Any vitamins you take should be considered extra insurance.

Slacking on Exercise

Starting an exercise routine can be overwhelming, especially if you don't really love to sweat, or you're too busy dealing with everything else in your life. Miller says you'll have a lot more success slotting movement into your current lifestyle rather than trying to totally reformat your day-to-day to accommodate exercise. "Exercise can work like a savings account -- make little deposits throughout the day. Get creative: Take the stairs, do five-minute power yoga sessions (even in your work clothes), do squats while you're talking on the phone, park a half-mile away from your destination and then walk, or better yet, don't drive at all," suggests Miller.

An Insatiable Sweet Tooth

Sometimes you really just have to have something sweet. But instead of routinely reaching for a doughnut, cookie, or cupcake, Beller says to swap in a healthier alternative. "Recent research suggests that just a small amount of dark chocolate (with at least 70% cocoa content) helps curb both our sweet and salty cravings." Another option is to grab a piece of fruit; the natural sugars will nip the need for sweetness and curb your craving. Miller recommends adding cinnamon instead of sugar to foods, as it helps to control blood sugar while simultaneously satisfying a sweet tooth. Try sprinkling it on oatmeal or plain yogurt, or add a dash to your coffee.

Eating Too Much Fast Food

If you find yourself stuck in a fast-food situation, don't cave to the classic combos -- think fresh, not fried. "Get a double salad with grilled chicken and low-fat balsamic dressing on the side, and skip the calorie-dense add-ons," says Beller. Eating fast food isn't always cheaper, warns Beller. "Take the time to look around for real food, and you'll find lots of cheap ways to eat well on the run."

Slurping Soda

One of the worst health habits, according to Beller, is sugary soda: "This is non-negotiable in my book. Every time you reach for a can of soda, envision yourself downing 10 teaspoons of sugar! Soda is basically liquid candy." For a caffeine boost, drink unsweetened iced tea. If it's the bubbles you crave, switch to fizzy water with a splash of unsweetened cranberry juice or a squeeze of lemon or orange. If it's hard to go cold turkey, systematically reduce your soda intake in small steps.

Getting Hooked on Cleanses

Don't fall for the idea that your body needs any additional cleansing -- our digestive systems are handling that just fine. "There is no evidence in favor of aggressive colon cleanses and enemas," says Miller. She does note, however, that many traditional cultures engage in modified fasts from time to time. "If you do these for a couple weeks spaced around the calendar year, they can help you control your weight and your cholesterol levels." To do your own modified fast, Miller says to consider eliminating all decadent foods -- like red meat, sweets, and alcohol -- for a time. In addition, adding fermented vegetables (like sauerkraut and kimchee) to your diet might also help rebalance the flora (good bacteria) in your intestine.

OD-ing on Beauty Products

Sometimes skin can benefit from a product detox too, says Miller. "A lot of the skin problems that I see are the results of too much shampooing, too much scrubbing and hot water, and too many creams, astringents, and other skin products." Give your skin a break and see how it responds. The natural oils that your skin produces might just be its best medicine. "If you have troubled skin, consider cutting down on scrubs and giving your skin a holiday from all your usual products. You just might discover that less is more."

Sweet Potato Burritos or Tacos

Sweet potatoes are filled with carotenoids, vitamins A, B6, C, potassium, manganese, and fiber.

Ingredients:

• 1 large sweet potato, grated or diced into small cubes
• 1 large onion, chopped
• 2 cloves of garlic, minced or pressed
• 1 Tbsp. olive oil
• 2 Tbsp. curry
• 2 tsp. cumin
• 1 tsp. chili powder (optional)
• Salt & pepper to taste
• 2 cups black beans, heated
• Grated low-fat cheese
• Salsa
• 1 avocado sliced
• Tortilla shells – for either burritos (large) or tacos (small)

Directions:

1. Add olive oil to a large skillet and add the onions, sauté until translucent.
2. Add garlic, curry and cumin. Sauté until fragrant.
3. Add sweet potatoes and chili powder. Mix thoroughly. Sauté for a minute or two stirring
   continuously.
4. Add 1 – 2 Tbsp. of water, cover and cook until sweet potatoes are tender (about 5 to 7 minutes).
5. Heat beans, grate cheese, slice avocado.
6. Warm tortillas for 5 minutes in the oven or toaster oven.
7. Add sweet potato mixture and beans on to the tortilla shells.
8. Sprinkle with cheese. Add salsa and avocado. Enjoy!

How To Maintain a Healthy Diabetic Diet

The general rules to follow when diabetic:

In a typical day’s meals and snacks, you should have 1500-1800 calories with – 60% contribution from the carbohydrate, 20% from fat and 20% from proteins. You may need extra weight reduction. If you are on calorie-restricted diet, make sure to take 50-60% of calories as complex carbohydrate (whole cereals) to prevent any feeling of weakness.

• You should always eat a variety of foods.  Avoid snacks (unless you are advised to during insulin treatment). Don’t over eat. Never skip meals.
• Eat fruits and vegetables. Use less oil in cooking. Avoid fried foods, cream or food items cooked with coconut milk.
• Check your hemoglobin and proteins in blood samples at 6 months or 1 year’s interval, Suitable correction in diet format or supplementation may become necessary.
• Avoid ready-to-eat boxed foods, sweets and sugary drinks (canned beverages) that have no vitamin or essential minerals.
•  Match your mealtime to the form of insulin and insulin injection schedules as explained by your doctor or the diabetes nurse.
• Keep a regular check on your weight – maintain it within limit.
• Despite control of blood glucose, if your blood lipids are high, you will need lipid lowering drugs regularly. Sometimes your doctor may advice you lipid-lowering drugs from the beginning of your diabetes treatment.

How to make Diabetic Portion/Sample Plate

1. Divide your plate in ½, and the second half into two equal ¼.

2. Fill the first half with your favorite non starchy Veggies like Lettuce, Broccoli, Spinach, Peppers, Carrots, Green beans, Tomatoes, Celery, Cabbage, and Mushrooms etc. (Note: Restrict the quantity of corn, peas, potatoes, yams and winter squash.)

3. The ¼ of plate with Meat/Protein like Chicken, Beef, fish, Eggs, Tofu, Cottage cheese, Lamb, Turkey etc.

4. The remaining ¼ with brown rice, bread, Potatoes, Crackers, Peas Soup, Cereal, Tortillas, Beans, Yams, Lentils etc.

5. One serving of non fat, sugar-free yoghurt or milk.

6. One serving of fruit like Guava, Apple, Berries or any Citrus.

Why Sample Diabetic Diet?

• Even Distribution of carbohydrate throughout the day to maintain your blood sugar level in target range.
• It helps to lower down the intake of carbohydrate i.e starches, fat/cholesterol.
• Contains more fiber, antioxidants, photochemical s and quality protein which are essential part of nutritionally sound diet. This would eventually show complete breakdown of starches.
• It is an easy way to promote weight loss with no extra efforts. Weight loss leads to increase insulin sensitivity.

15 Awesome Diet Tips from the Experts Themselves!

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People often mistake thirst for hunger and end up eating junk when all they need is a glass of cool, crisp water.

"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Try as much as you can to get at least 5-9 servings of fruits and vegetables every day.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says Chef Laura Pansiero, RD.

Also, you are less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."

Best Diet Tip No. 3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.

When you're done eating, you should feel better – not uncomfortably full or tired (like that> guy).

"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.

"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.

Instead banishing your favorite foods altogether, be smart about them. Buy Oatmeal cookies instead of chocolate chip, or buy one freshly baked cookie from a bakery instead of a box from a grocery store.

"You can enjoy your favorite foods, but you must do so in moderation," says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.

And for those times you can't up and leave? Krieger stocks her kitchen with fresh fruit, which is just as good or better.

Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.

"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends eating several small meals/snacks through the day as opposed to three whole meals.

Best Diet Tip No. 8: Eat protein at every meal. 

Protein is more satisfying than carbohydrates or fats, and hence may be the new secret to weight control.

"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.

Add spices or chillies to your food for a flavor boost that can help you feel satisfied.

"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

 

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

·         94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)

·         Frozen vegetables

·         Bags of pre-washed greens

·         Canned diced tomatoes

·         Canned beans

·         Whole-grain wraps or pitas

·         Pre-cooked grilled chicken breasts

·         A few containers of pre-cooked brown rice

Within minutes, she can toss together something healthy and tasty.

Best Diet Tip No. 11: Order children’s portions at restaurants.

"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more. Trick your eyes into tricking your stomach.

Best Diet Tip No. 12: Eat foods in season.

"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pansiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."

At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a book, Music, writing in a journal, practicing meditation, taking up a sport or even watching a movie.

Best Diet Tip No. 15: Be physically active.

Although it may seem contradictive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.

"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether or not you are trying to lose weight, so keep at it and make it part of your daily routine.

10 Foods for Better Skin

 Feed Your Face: 10 Foods for Better Skin

You Are What You Eat

You can’t expect to eat that large order of fries and even larger coke that you have accompanying your double cheeseburger and maintain flawless skin simultaneously. Clear and healthy skin takes work.  And discipline. However, our friendly neighborhood Mother Nature has some antidotes that can possibly undo our years of neglect, pollution and stupidity. Here you go.

When it comes to your health, the outside reflects the inside. A dull, dry complexion is a blinking neon sign that you’re not eating right. 

Lucky for you, you can put your best face forward with a better diet. Here’s how: 
Face Food #1: Avocados
This creamy, green fruit is abundant in essential oils and B-complex vitamins that nourish your skin, inside and out.

Niacin (vitamin B3) is especially important for healthy skin, and avocados contain lots of it. Niacin, an anti-inflammatory, soothes irritated skin and red, blotchy skin. One avocado has 3.8 mg niacin – 27% of your daily need. Especially awesome for dry skin.

Face Food #2: Mangoes

Mangoes have more than 80% of your daily requirements for vitamin A, which is why they’re such a great face food. Vitamin A maintains and repairs skin cells.
As an antioxidant, vitamin A also fights free radical damage that can age the skin. And with fewer than 70 calories per serving, this succulent fruit is the perfect pick for your figure, not just your face.

Face Food #3: Almonds

 With 150% of your daily need for vitamin E, going a little nuts has never been this good.
Vitamin E's rich oils moisturize dry skin, and its antioxidants protect against skin damage and premature aging.

Face Food #4: Cottage Cheese

Dairy is good for your bones and face. But it’s the selenium in cottage cheese, not the calcium that makes us want to stuff face.
Selenium, an essential mineral, teams up with vitamin E as a powerful free radical-fighting antioxidant duo. Plus, it also fights skin cancer and dandruff. 

Face Food #5: Acerola Cherries
 One Acerola Cherry can supply 100% of your daily allowance for vitamin C, which is great news for your skin. 
As an antioxidant, vitamin C fights skin damage and wrinkles. It also plays a central role in the production of collagen, the structural protein in your skin.

Face Food #6: Oysters

Whether they're aphrodisiacs or not, Oysters love your skin long time. 
Their Zinc content battles acne, as the mineral affects sebum production.
Zinc also helps boost elastin production with vitamin C.

Face Food #7: Baked Potatoes

 Eat one baked potato (with the skin) to get 75% of your daily copper need. 
This essential mineral works with vitamin C and zinc to produce the elastin fibers that support skin structure. Too little copper in your diet can reduce your skin’s ability to heal and cause it to become rigid and lifeless.

 Face Food #8: Mushrooms 
This type of fungi (also lovable yet persistent impedance between Mario and his beloved Princess) isn’t just for pizza toppings; it’s rich in riboflavin, a B vitamin that’s vital to your skin. Riboflavin (vitamin B2) is involved in tissue repair, and improves skin blemishes caused by rosacea. This vitamin is so important for skin repair that the body uses large amounts after sustaining a burn or wound, or undergoing surgery.

Face Food #9: Flaxseed Oil
it’s no secret that omega 3s are great for your skin, but did you know that flaxseed oil is one of the best sources of this essential fatty acid?
 A teaspoon of flaxseed oil per day provides 2.5 grams of omega 3s which, in turn, replenish the skin. Essential fatty acids also dilute sebum and unclog pores that otherwise lead to acne. 

Face Food #10: Wheat Germ
Don’t let the “germ” scare you – it’s actually just the embryo within a grain of wheat, and it’s great. Wheat germ is a good source of biotin, a B vitamin that's crucial to skin health. A mild biotin deficiency can cause dermatitis, a condition characterized by itchy, scaly skin. 
Look up a recipe for Wheat Germ Muffins to treat your skin to a little something special.

The formula to healthy skin is food, water and exercise. It’s not rocket science.
Eat well. Eat right.
Drink plenty of water to flush whatever trash is in your system that makes you look like it.
Exercise. Shake what your momma gave you.