Inside Out Beauty Foods - Day Eleven {SWEET POTATO}

Today's Inside Out Beauty Food is...drumroll...the wonderful, the magical, the beautiful...sweet potato! 

You've no doubt heard of and tasted this delicious root vegetable. Maybe it's even a part of your regular diet. I'm so happy sweet potatoes have gone from something we drenched in marshmallows, brown sugar, and butter on the holidays to a more savory everyday food. Not that I have anything against this Thanksgiving day favorite - my sister, Carrie, makes a mean marshmallow-covered sweet potato dish! But, I am happy it has moved into our day-to-day repertoire (in healthier versions, to boot).

Sweet potatoes are full of health, and beauty-boosting benefits. If their color is any indication, they are full of beta carotene - the same phytonutrient found in carrots. And by eating them on a regular basis, your skin will literally develop a sun-kissed glow. 

Since today's Inside Out Beauty Food focus is on hydration of the skin, let's delve into why sweet potatoes are total badasses in the hydration department.

Sweet potatoes - why they are so great for our skin...from the inside-out

- They are a rich source of Vitamin C, which helps our cells produce collagen. Collagen helps with our body's natural ability to promote skin plumpness and elasticity. 

- Antioxidants found in sweet potatoes - aka beta carotene, aka vitamin A - prevent oxidation and premature aging from a cellular level. This means that not only do we get beauty benefits like youthful skin (on the outside), but we are also preventing cancer (on the inside). The antioxidants, specifically beta carotene, also help our skin to protect itself against damaging UV exposure. It provides an internal layer of protection from harmful UV rays, while allowing us to still absorb the sun's vitamin D benefits. 

- A rich source of magnesium, sweet potatoes are also what's know as a "grounding," anti-stress food. They, of course, grow in the ground and metaphorically have the same effect for us on an energetic level. Because of this, they make a wonderful addition to your dinners - the magnesium and starch will help you sleep. Sound sleep makes for a rested, restored, revitalized complexion. Sweet potatoes are wonderful for bringing a vata individual back into balance. The properties help calm and stabilize this dosha's airy, ether tendencies. The good sleep that starchy root vegetables and complex carbohydrates (like sweet potatoes) promote, boosts serotonin production, leading to an overall feeling of contentment.  

- Vitamin E is a wonderful aid to skin hydration and suppleness. It's no surprise it's found in sweet potatoes! In particular, the combination of vitamins A, C, and E are like the holy trinity of beauty vitamins for the skin. 

- Sweet potatoes are high in fiber and manganese, and while this may seem unrelated to skin, it's not. Both of these properties help with blood sugar regulation, feeling full, and prevent over-eating. When we feel satiated and content with our food, we're less likely to reach for beauty-busting comfort foods. 

- Because sweet potatoes are a great source of iron, which supports our bodies production of red and white blood cells, they support our immune system and also keep our blood healthy and oxygenated. When we support our circulation, we support our skin's radiance!

- Sweet potatoes are phytoestrogenic, meaning they usher out unusable, cancer-causing estrogen that can interfere with our hormone function. In today's world, we are constantly bombarded with potentially-harmful, endocrine-disrupting estrogens, in the form of plastics, pharmaceuticals, and environmental toxins, as well as our body's own production possibly being out of balance. Sweet potatoes help pull us back into balance. Balanced estrogen is muy bueno for your skin! And imbalanced estrogen is muy...not bueno. Know this - you do not want unused hormones hanging out in your body - they are major health, and beauty busters. 

Bonus - hair health!

Because of sweet potato's hydrating powers for the skin, it also means they are great for any kind of dry skin imbalance like dandruff, eczema, psoriasis. Adding sweet potatoes to your diet will, over time, improve the shine and luster of your hair. 

Glycemic Index, what?!

Even though sweet potatoes have "sweet" in the name, they are actually lower on the glycemic index than regular potatoes, and help stabilize blood sugar. In fact, sweet potatoes have the green light for diabetics. Hurray!

Healthy Girl Hack

1. Eat the skin! Sweet potato skins are rich in fiber and potassium. Make sure to buy organic for minimal chemical and pesticide exposure and maximum nutrient content. 

2. Low-cost meal: organic and healthy food often gets a bad rap for being more expensive. And while, of course, quality, organic ingredients are oftentimes more expensive than their conventional counterparts, sweet potatoes can make a filling and inexpensive meal. While I haven't priced it out, this recipe I'm about to share is no doubt cheaper than any protein-based meal I've ever made. 

Let's get to it!

For today's recipe, I almost did sweet potato fries - I love sweet potato fries! But on this particular evening, my body was not craving the extra oil. And since I'm a big believer in listening to our bodies (unless my body is telling my to dig into a pint of ice cream...in which case, I still listen), I let my intuition guide me and came up with what turned out to be, a deliciously comforting, complete little meal. This dish also happens to be gluten, dairy, and oil-free, and rich in so many other skin-supporting ingredients. And, as a bonus, it turned out to be the perfect excuse to use up the beet greens that I had leftover from a few nights before when I made a microgreen bowl with roasted beets.  

Side note: The flavors in this dish are a spin on a salad recipe from when I did the Sonoma Tuesday Night Farmers' Market back in 2015. My "Beet Greens" salad had these same walnuts plus kale, beet greens, roasted beets, goat cheese, and a balsamic dijon vinaigrette. It was always a favorite! 

STUFFED SWEET POTATO

WITH MAPLE CAYENNE WALNUTS

(makes two servings, takes ~40 minutes. If you're in a time crunch, you can easily microwave the potatoes and have this whole dinner cooked and on the table in under 20 minutes!)

INGREDIENTS
- 2 sweet potatoes, washed well
- 2 bunches (about 12 leaves) beet greens, roughly chopped
- 2 Tbsp. balsamic vinegar
- 2 cloves peeled garlic, minced
- pinch sea salt

MAPLE CAYENNE WALNUTS (you will have extra!)
- 1 1/2 cups raw walnuts (pre-soaked if you have time, but don't stress if not!), broken into 1/2-1/4 pieces
- 1 Tbsp. quality maple syrup
- 3 dashes cayenne pepper
- sea salt

DIRECTIONS

1. Preheat oven to 400 degrees Fahrenheit. 

2. Pierce sweet potatoes several times with fork. Place in oven on middle rack. (no need to wrap in foil or coat in oil). Set timer to 40 minutes.

3. MEANWHILE, TO MAKE MAPLE CAYENNE WALNUTS: Pour maple syrup and a few dashes of cayenne pepper (reduce quantity or omit if you are sensitive to spice) into a non-stick pan over medium heat, coating the pan. Add walnuts. Let the walnuts toast, being careful that they don't burn. After several minutes, stir and flip to toast evenly. Once walnuts are toasted evenly, remove from heat and spread out onto Silpat or parchment paper. Sprinkle generously with sea salt. Let cool.

* go do something fun until the potatoes are almost ready (~10 minutes remaining). Cooking the beet greens is quick and better served hot.  

5. Add balsamic to a large pan over medium heat. Make sure you have a pan with a lid. Add beet greens to pan and let them cook for a few minutes, stirring frequently. Add garlic, give it another stir and put lid on pan for remaining ~3 minutes, letting it all steam together.

6. When oven timer goes off, remove sweet potatoes from the oven (careful, they're hot!). Give them a slice down the middle and then add the beet greens mixture, drizzling the extra balsamic over the whole thing. 

7. Top with walnuts and sprinkle with sea salt and you're ready to serve!

*This would also be great with a some crumbly goat cheese over top. 

Maple cayenne walnuts cooling. 

Dig in!

Thank you for visiting! Let me know what you think of my latest recipe :-)

xo,

rachel

Today's hydrating beauty food was picked to pair with Beautycounter's Hydrating Countermatch Collection. Buy anything through these links and you will be entered for a chance to win this awesome lipstick!

For more on why I chose to do this 12-day blog series (in alignment with Beautycounter), check out my initial blog post, here. 

Inside Out Beauty Foods - Day Ten {COCONUT WATER}

There's a reason I used coconuts not once but twice in my Beauty Foods series (link to my post on coconut oil) - they are basically the holy grail of plant foods! Plus they are so versatile and delicious.  

When I decided to focus on hydration, coconut water was the first thing that came to mind. Not only is it a liquid, but it is full properties that help hydrate our bodies from the inside-out. Hydrating foods will be the topic for the next three days! 

Growing up in (the very non-tropical) state of Oregon in the 80s and 90s, I can't say coconut was a big part of my life. In fact, I thought I didn't like coconut since my mom disliked the fakey taste of Almond Joy candy bars so much that they were pretty much outlawed from our house. My mom being the health nut that she was didn't like fake anything (which I'm so grateful for now!), and that was her/my only association with coconut. But fast-forward to the influx of widespread, natural, minimally-processed foods that we've been enjoying more of in recent years...and I can't get enough of the real-deal coconut. And lucky for us, even in non-tropical areas, we can enjoy quality coconut products year-round. 

Before we delve into the whys, let's talk about the what...

What is a coconut?

You may be thinking, this seems like a silly question - of course we all know what a coconut is! It's a tropical, fuzzy, hard-shelled sphere that hangs off palm trees. It has a fibrous, woody outside, a white 'meat' lining inside, and a thin watery substance filling the middle. But, have you considered, you may not know one very basic thing about a coconut? And that is - what kind of food is it? A nut? A fruit? A seed? I only recently found out! So if you know the answer, you're way ahead of me! 

The answer is that coconuts are (kind of) all three! I'll explain. Technically coconuts are what's known as a drupe - a category of fruits with a hard, stony covering enclosing a seed. A nut is a type of fruit made up of a shell and a seed. However, a true nut (like walnuts and hazelnuts) don't split open when ripe to release their seeds. Seeds are released when the fruit wall eventually decays or is digested by an animal. A coconut, on the other hand, does split open. Others in the drupe family include; mangoes, olives, apricots, and peaches. In coconut's case, we eat/drink the seed inside the pit instead of eating the fruit (like we do in other well-known drupes).

Here's a video that breaks it down well...

 

Why is the juice that hails from a coconut so amazing for our body (and skin)? 

For a couple reasons. 

Let's start with hydration. Coconuts naturally contain electrolytes - think of electrolytes as electricity for our cells. When our cells are electrified, or turned on, they are able to talk to each other more clearly. When your skin (and cells) are hydrated optimally, your skin will appear its most vibrant, youthful self.

Hydration also plays a role in your skin's collagen, which helps to restore elasticity, flexibility, and combat signs of aging like wrinkles and under-eye circles. This special property of coconut water also means that your body is better able to absorb nutrients from everything you're consuming. 

Coconut water also contains high levels of key beauty-boosting nutrients, like lauric acid, iron, potassium (a critical mineral salt), magnesium (the calming mineral), and calcium. 

Coconuts are a natural remedy for common issues

- infertility as they replenish the reproductive organs with their trace minerals and electrolytes. 

- hypoglycemia and other blood sugar disorders, like diabetes, as they rebalance and regulate the blood sugar.

- dehydration - coconut water replenishes all the essential minerals and salts we need in times of dehydration. It can be used as a natural alternative to products like Pedialyte and Gatorade. 

- adrenal imbalance (over or underachieve adrenals) being that coconuts are cooling, calming, hydrating, and rich in calcium and magnesium, they are the perfect calming adrenal supporters and help bring us back into balance.

- insomnia and sleep apnea - if we don't have the neurotransmitter chemicals we need, we can have trouble sleeping. Coconut water provides the extra mineral salts and electrolytes that support our neurotransmitters. 

Let's get to the recipe of the day!

I've designed this recipe to be super hydrating and therefore picked some other ingredients that are not only delicious, but wonderful skin and body hydrators as well. 

Kiwi is a wonderful low-sugar, flavorful fruit. They are great for regulating blood sugar and diabetes. Kiwi is rich in trace minerals and vitamin C. The phenolic acid in kiwi seeds help remove radiation from the body and inhibits viruses.

Mint is a cooling digestive aid, soothing the stomach, and is helpful in the treatment of nausea and headaches. Mint is a natural stimulant, improving memory, increasing alertness, retention and cognitive function. It is also a great ingredient to aid in weight loss. Peppermint contains the compound, perillyl alcohol, which has been shown to inhibit cancer growth and cancer cell formation. It also contains a substance called rosmarinic acid, which blocks the production of allergy producing leukotrienes. Mint also increases the bioavailability of other nutrients you're consuming with it. (Source) 

Limes have similar nutrition benefits to lemons. They are a rich source of vitamin C, which makes them amazing liver (and skin!) detoxers. Alkalinizing limes also contain calcium and the phytochemical limonoid that bond the vitamin C and calcium, making them more bioavailable for our cells! 

HEALTHY GIRL HACK - Leave the skin on the kiwi

Kiwi skin is completely edible. By leaving it on, you triple the fiber intake compared to a peeled kiwi. The skin is also loaded with vitamin C. So give your kiwi a good wash and simply cut out the nubby ends. And voila - faster and healthier!

KIWI MO(ck)JITO

(makes two servings)

You'll need: empty ice cube tray and high-speed blender (here's the blender I use)

Side note: you'll be freezing the ice cube tray so make sure to plan ahead.

INGREDIENTS
- Coconut water (I didn't measure, you'll need 2-3 cups)
- 1 ripe kiwi, cut into small cubes
- 2 limes
- handful fresh mint, torn into small pieces
- Garnish: fresh mint and kiwi

DIRECTIONS

1. Grab you're empty ice cube tray. Divide kiwi pieces into ice cube holes. Do the same with the juice of one lime and mint. It doesn't have to be perfect as it will all be blended together. 

2. Place tray in freezer and allow to freeze for a few hours. This can be done ahead of time if you want your mo(ck)jito when you get home from work!

3. Remove tray from freezer and place all the ice cubes into your blender. Add ~2 cups of coconut water. Blend well. 

4. Squeeze the juice of 1/2 lime into each, dropping the lime peel in for additional garnish if desired. Pour blended mixture into glasses.

5. Garnish and enjoy! 

Ice cubes: kiwi + mint + lime juice + coconut water 

Thank you for joining me for today's inside out beauty food of the day! 

xo,

~rachel

Inside Out Beauty Foods - Day Nine {MICROGREENS}

Microgreens certainly aren't news to you if you're a restaurant regular or farmers' market lover. And while I can say microgreens have graced my plate a time or two, I didn't start to incorporate them into my at-home meals until very recently. In fact, I didn't even realize I could buy them at the grocery store. I've been hearing all about the amazing health benefits of microgreens through the holistic nutrition program I'm in, so when I spotted the little beauties in the refrigerated section, I promptly popped them into my basket.

If you're newer to microgreens, like me, you're in for a treat! Not only do they have all the amazing health properties I've been having so much fun highlighting in my Inside Out Beauty Foods blog series, but they are also super flavorful, and so versatile. They are almost like having all the wonderful properties of greens and fresh herbs in one! 

What are microgreens?

Microgreens are essentially a teenage version of a vegetable. As far as the growing cycle goes, they're somewhere between a sprout and a baby green. And because they are the sprouted seedlings of vegetables and herbs, they are packed with nutrients. While their flavor profiles and nutrient content are reflective of the plants they come from, they actually contain a higher concentration than their mature counterparts.

Common microgreens

While there are as many types of micro greens as there are vegetables, some common ones you'll find at your local grocery store include:

- broccoli

- kale

- arugula

- radish 

- chia

- watercress

- sunflower

The amazing properties of microgreens...

- They are rich in enzymes, making them more easily digestible and aiding your overall digestion process - a major skin health beauty-booster!

- They contain bioavailable polyphenols, micronutrients that have been shown to reduce degenerative diseases like cancer, Alzheimer's and heart disease. Polyphenols are essentially a type of antioxidants; in other words, they combat and reduce the buildup of harmful free radicals and oxidative stress (source). Another wonderful property essential for youthful, balanced skin. 

- Rich in chlorophyll, a powerful cleanser and detoxer for our livers and our bodies in general. Also great for skin smoothness and expelling impurities from the inside-out.

Is there a difference between sprouts and microgreens?

Yes. Sprouts are grown in water, whereas microgreens are grown in dirt. Because of this, sprouts are more commonly not recommended for people with compromised immune systems as the humidity needed to grow them makes them susceptible to bacteria like salmonella and E. coli. Microgreens also undergo more photosynthesis than sprouts, making them richer in nutrients and chlorophyll. 

If you want more information on the difference between sprouts and microgreens, check out this informative resource.

Can I grow my own?

Yes! Microgreens are expensive and go bad quickly. They are also simple to grow (not that I know from experience, but I would like to try!). Each of these factors make them a great candidate for at-home growing. Plus they are small (and adorable), so they are conducive to growing, even if you don't have much room! 

I found this great resource for growing microgreens. 

Tips for when you buy them packaged...

As I mentioned, microgreens can be expensive and, as I quickly realized, tend to go bad quickly. If you buy them at the store, make sure you start using them immediately, as they will be freshest within the first few days.

Microgreens can be added to most dishes as a finish. Definitely consume them raw for the best flavor and nutrient content. Unlike other harder-to-digest greens, since microgreens are rich in enzymes, they are easier for your body to process. 

Microgreens make a great topper for the following; tacos, enchiladas (or any Mexican food really!), soups, roasted veggies, salads, any egg dish like an omelette, quiche or scramble, added to a sandwich.

I found that a hearty "bowl" was a fun way to use them. I skipped the lettuce, and just did microgreens instead. See below for my recipe. It turned out better than I expected :-) All of the components in my bowl are clean ingredients and specifically chosen for optimal nutrient content. Let's delve into a few...

Goat milk cheese is easier for our bodies to digest and has fewer inflammatory proteins (A1 casein) than cows milk. The vitamin A and lactic acid found in goat's milk are great for both brightening skin and reducing acne (source). While I typically keep my recipes dairy free, when I do use dairy, I love choosing goat or sheep's milk cheeses. Especially when they are locally-sourced and you know where they're coming from, they are minimally processed and they don't include the hormones that cow milks and cheeses do. Sheep that produce milk also graze in their natural habitat instead of being fed an unnatural diet of pesticide-laden GMO corn that's commonly fed to cows and makes them (and us!) sick. 

Black rice is full of antioxidants, a great detoxer, and rich source of naturally gluten-free fiber. Black rice also slows down the absorption of sugar in the blood, which supports heart health and diabetes prevention. 

Mushrooms are a phosphorus and sulphur-rich food, which supports healthy cell regeneration (read: cancer-preventer!). They also contain copper, protein, selenium and potassium (essential for healthy nerve and muscle function).

Beets are a wonderful detox-food. They are high in immune-boosting vitamin C, fiber, and the B vitamin folate, which reduces the risk of birth defects. 

Carrots are great for not only eye health, but also boost skin radiance. Vitamin A in the form of beta carotene has also been shown to prevent aging (inside and out) and cancer. 

Sesame seeds (tahini sauce) are effective in balancing hormones, and are a healthy fat that actually helps burn unwanted fat. They are rich in iron, and help boost absorption of all the nutrients you are eating. 

All in all, this bowl packs a punch. It will leave you feeling satisfied, yet not overly full. And your body will be stoked about all the goodness you just fed it! 

MICROGREEN BOWL

WITH CURRY TAHINI SAUCE

(makes two hearty servings, takes ~40 minutes)

INGREDIENTS FOR BOWL
- 1 cup black rice
- 2 medium sized beets (I used one red, one golden)
- 1 tsp. avocado oil
- 1 carrots
- 8 small cremini mushrooms
- 1/3 cup soft goat cheese (I use Laura Chenel Chèvre)
- 1 cup microgreens (I used the mixed microgreens package)

CURRY TAHINI SAUCE
- 1/4 cup tahini (sesame seed paste, raw and unsalted if possible)
- 1/2 cup cold water
- 1 lemon, juiced
- 1/4 tsp. curry powder
- 1 clove garlic
- 1/2 tsp. fresh thyme
- dash sea salt

DIRECTIONS

1. Preheat oven to 400 degrees Fahrenheit. 

2. Cook black rice according to package directions, using water or broth of choice. You'll have some leftover. 

3. To prepare beets: wash well, no need to peel. Cut into 1/2-inch cubes. Toss lightly in avocado oil. Spread in single layer in sheet pan. Put in oven and set timer for 18 minutes. 

4. Meanwhile grate carrots, slice mushrooms, and crumble goat cheese. Set aside (you will be adding mushrooms to oven once the timer goes off. 

5. TO MAKE CURRY TAHINI SAUCE: Combine all ingredients in high speed blender. Blend until smooth and creamy. 

6. When oven timer goes off, add sliced mushrooms to sheet pan, stir to coat lightly in oil and turn beets so they brown evenly. Place back in oven for additional ten minutes, checking half way through and flipping mushrooms. 

7. Divide ingredients between two large bowls. Drizzle generously with tahini sauce. Enjoy!!!

I would love to hear your favorite ways of using microgreens.

Today's food and recipe were designed to align with Beautycounter's No. 3 Balancing + Charcoal line. I have the facial mask and absolutely love it! Tomorrow we move on to HYDRATING beauty foods - I can't wait! :-) 

Thank you for reading!

~rachel 

Inside Out Beauty Foods - Day Eight {DULSE}

I know what you're probably thinking - "WTF is that?! It looks like you found it at the bottom of the ocean or something!" 

Aaaand you would be right. 

But before you write me off as totally off my rocker, consider this fun fact - "studies indicate that sea vegetables have been eaten since at least 8000 B.C.E. by cultures in the Japanese region" (1). And the ancient Chinese considered them a delicacy fit for guests of honor and royalty. So really, we're just late to the party! 

And lucky us, we don't have to go out and harvest them ourselves, we can go grab sea veggies to our heart's content, pre-harvested and packaged ready for us to enjoy. 

Here's how it comes - usually found in the health food area or near other seaweeds and the asian sauces. 

I had heard of dulse, but never knew where to find it or what to do with it...until I decided to use it for this blog series. And it has quickly become a favorite of mine. In fact, when I was taking the initial picture of all twelve foods together, I started snacking on the dulse just plain. Before I knew it, I had eaten the whole bag! 

Before I get carried away about my new love affair with dulse, let's explore what it actually is...

Even though we refer to this class of foods as "sea veggies" they're really not veggies at all (but I'll still use the term sea veggies, because if I went around using the real term, no one would know what I was talking about). They're technically neither plant nor animal, but actually a form of "alga" - a chlorophyll-containing organism, usually aquatic, that lacks true roots, stems, and leaves, and that does not produce seeds. And get this - the word I learned for the first time just yesterday - "fronds" (the whispy green part of the fennel that shares its name with the fern family), is also the same term referring to the leafy-looking part of dulse that we consume. Apparently, when it rains, it pours fronds. 

When it comes to seaweed, there are many, but they are grouped into types by color - brown, red, and green. Dulse is, as you have probably guessed by the first photo, a red seaweed. 

Similar to how plants and trees in our environment convert carbon dioxide into carbohydrates and oxygen in the process known as photosynthesis, seaweeds perform a similar cleansing function in our oceans. They filter heavy metals, radiation, and toxins from the ocean water and deactivate them. Not to worry - this doesn't mean you'll be consuming the heavy metals and toxins found in the ocean. Quite the contrary. Just as plants are converting the carbon and outputting oxygen, sea veggies are de-activating the destructive frequency of the toxins. In your body, they have the power to do the same thing - they act like a sponge, soaking up heavy metals and radiation. And instead of out-putting them back into your body, the sea veggie's bioactive phytochemicals lock onto the toxins, trap them, and then exit the body without passing on the contamination to us. (2) 

Pretty amazing, right?! 

The reason I love dulse in particular is that it's so tasty, easy to snack on right out of the package and delicious in savory dishes. 

When you open up the package, there are traces of white that might catch you off guard. But don't be alarmed - it's just naturally-occurring sea salt. This is not the kind of salt intake you should be worried about. In fact, real, unprocessed sea salt is amazing for our bodies and fires up our neurons (but more on that in a future blog post). 

The reason I chose dulse as a BALANCING beauty food is that it has the power to cleanse your body from the inside out, brining it back to a balanced state. Dulse is recommended as a wonderful thyroid-balancer. In particular for thyroid cancer and hypothyroidism (low activity of the thyroid). Its high lignan-content means it is protective for cancers in general. It is an amazing endocrine-supporting food. Meaning it will cleanse and replenish the control-center for your body - the hypothalamus, pituitary gland, and pineal gland.

Because it cleanses heavy metals, dulse can be helpful in preventing dementia, Alzeihmer's, and even common brain fog and memory loss. 

Dulse is also a great remedy for seasonal affective disorder (SAD) and depression, balancing mood, and providing emotional stability. Just like grounding foods grown on in the soil, Atlantic sea vegetables, are considered a powerful grounding food. In traditional Ayurvedic medicine, grounding foods are especially important for a Vata (air and ether) imbalance. There are many resources on Ayurveda and doshas, but here's one that explains the basics.

If you are someone who has cut out or reduced processed salt in your diet, dulse is a wonderful thing to start eating as it is a rich source of bioavailable iodine - further supporting for our thyroid function! Sea veggies also contain high amounts of naturally-occurring minerals found in the ocean - the very same minerals found in our blood. 

Sea veggies are also rich in calcium, folic acid, and magnesium. They are incredibly anti-inflammatory, anti-oxidant, and calming to the nervous system. 

Today, I've concocted a delicious ramen recipe for you. It is nutrient-dense, warming, and super easy to make. 

DULSE RAMEN

(makes two hearty servings, takes ~30 minutes)

INGREDIENTS
- 2 large eggs (from pasture-raised hens)
- 1 clove minced garlic
- 1/2 inch peeled, minced ginger
- 3 green onions, sliced
- 5 cups broth of choice (I used organic, low-sodium chicken broth) 
- 3 Tbsp. miso paste (soy is a common GMO crop, so make sure it's non-GMO or Organic)
- 1 small bunch bok chok, sliced
- 2 packets ramen (I used this gluten free Jade Rice one)
- 1 cup loose dulse (pull apart any big pieces)
- 1 Tbsp. sesame oil
- Optional toppings: seaweed sesame sprinkles, lime, fresh cilantro, hot sauce, organic tamari.

DIRECTIONS

*You'll want one small and two medium pots for this one.

1. In the small pot, bring water to a boil. Gently lower eggs in, using a large slotted spoon. Set timer for seven minutes. 

2. Meanwhile, in a medium pot, over medium-high heat combine chicken broth and miso paste.

3. In your third pot, combine a teaspoon of broth and gently sautée ginger and garlic over medium-low heat, being careful not to burn. Add in green onions.

4. When eggs are done, remove from heat and quickly add to ice water or run cold water over them. Once cool enough, peel. Set aside and have them ready to ad to soup. 

5. Add broth and miso to ginger, garlic, green onion mixture. 

6. Add ramen, dulse, and sesame oil. Leave on medium heat for ~2 minutes (depending on your ramen), being careful not to over-cook (ramen will get mushy!). Remove from heat.

7. Add toppings of choice and serve immediately.

I hope you loved todays Inside Out Beauty Food of the Day, dulse!

Have you tried it before? What are your favorite ways of eating it? Do you have other sea veggie go-tos or tips for me? There are still a few varieties that I haven't tried cooking with yet. 

Thank you so much for reading!

xo,

~rachel

Sources:

1. The Encyclopedia of Healing Foods, 2005. Michael Murray, N.D. 

2. Medical Medium Life-Changing Foods, 2016. Anthony William. 

Inside Out Beauty Foods - Day Seven {FENNEL}

Fennel is one of those foods that, until recently, I only looked at in the grocery store's veggie section. If it ever made it out of the store with me, I had no idea what to do with it. That is until I started juicing. 

If you're like me, when you embarked on juicing, you quickly realized that the higher the water content in a vegetable, the more bang for your buck you'll get. Leafy greens like kale and spinach were quickly 86'd from my juicing parties, while celery, cucumber, and broccoli became regulars. And then, while cutting up the fennel for juicing, I'd find myself snacking on it. And then I realized it was so tasty! I would dip it in hummus, or just eat it plain, or add it to salads. I became a big fan. It has subtle licorice notes, an extremely cleansing, refreshing taste and a satisfying crunch.

I soon wondered exactly what health benefits fennel contained, and I was not disappointed. 

For the next three days, we'll be focusing on BALANCING beauty foods and fennel is no exception. If you're looking for a food that covers a lot of bases - this one is it. It's hydrating, soothing to our stomach (which supports optimal digestion), and balancing to our bodies both inside and out.

The main reason fennel is great for skin is its high vitamin C content. Since vitamin C is needed in the formation of collagen, its abundance reduces the appearance of fine lines and helps naturally slow aging.

The secondary reason fennel helps us in the beauty department, is that it is wonderful for our digestive tract. Any time we aid digestion, we free up that energy and potentially inflammatory response to focus on higher-level stuff, like getting smoother, more supple skin and hair. Fennel contains an intestinal antispasmodic, which can relieve spasms and cramps. It also contains a compound, called carminative, that relieves gas.  

Yesterday we talked about how a food's appearance can tip us off to it's benefits in our bodies. Fennel is a great example - it kind of looks like a bone, and sure enough, it actually has bone-supporting properties. The calcium, magnesium, phosphorus, and vitamin K found in fennel are major bone-strengtheners.

Fennel contains phytoestrogen, which, when eaten in moderation, can be a wonderful hormone balancer; helping with everything from male-pattern hair growth in women, to increasing milk production in lactating mothers, to boosting libido, to reducing menopause symptoms. (1) Because it is a phytoestrogen, (and same goes for any other "superfood"), you don't want to be noshing on it all day, every day. Moderation! Make sure you keep an abundant rotation of these foods and you will not have to worry about over-doing it on any of them. 

Fiber is another major player in fennel. Of course, if you juice it you'll be removing the fiber. But juicing is an amazing, easy-to-digest way to pack a ton of nutrients, vitamins, and minerals into a small package. Fresh-pressed, veggie-centric juices make a wonderful addition to your daily or weekly diet. 

BALANCING GREEN JUICE

(makes ~two 10-oz. servings, depending on how efficient your juicer is)

*Please note: you'll need a juicer for this one!

INGREDIENTS
- 1 large bulb fennel, including the green stalks and fronds (the feathery-looking part) 
- 6 celery stalks
- 1/2 green apple
- 1 inch fresh ginger
- 1 inch fresh turmeric

DIRECTIONS

Simply chop the ingredients to fit into your juicier, juice, and drink up! The sooner you enjoy, the more active the vitamins and nutrients will be. Enjoy right away or refrigerate in air-tight container and drink within 24 hours. 

If you want to amp up your green juice, add a little natural sea salt, a pinch of spirulina, and/or a spritz of fresh lemon or lime. 

For the next three days, I've chosen foods that align with Beautycounter's No. 3 - Balancing Collection. By the way, I have the charcoal facial mask from this collection and I am obsessed. I also have the charcoal cleansing bar and there is no going back to regular cleansers! 

For more on why I chose to do this Inside Out Beauty Foods series featuring Beautycounter, see my intro blog post, here. 

I hope you are enjoying these foods and getting inspired to incorporate more goodness into your daily life. I sure am having fun writing and learning so much along the way. I'm also feeling amazing with this surplus of healthy foods to consume. Thank you for reading!

xo, 

~rachel

Source:

1. The Encyclopedia of Healing Foods, 2005. Michael Murray, N.D.  

Inside Out Beauty Foods - Day Six {AVOCADOS}

Today's Inside Out Beauty Food is the ever-popular and delectable avocado!

In fact, as I write this, I am enjoying the most delicious avocado toast, at one of my fave coffee shops, topped with radishes, carrots, goat cheese, and pickled onions. Just. So. Good. 

Clearly the secret is out about about avocados. But, being the healthy food nerd that I am, I always love learning more about why a particular food is so healthy and what exactly it supports in our bodies. And the more I learn about avocados, the more in awe of them I become. 

I chose avocados for today's beauty food because, they are so wonderful for our skin health in so many ways. You'll notice a theme for the past three days with my focus on "plumping" foods - chia seeds, coconut oil, and avocados are all raw, plant-based sources of healthy fats. When we reduce difficult-to-digest, rancid fats from our diets and replace them with easy-to-digest, plant-based ones, it results in some amazing benefits for clearing skin (damaged oils are a major component of breakouts and uneven skin), as well as reducing dark under-eye circles and adding that youthful suppleness we all want.

Why? Because we are adding moisture and lubrication on a deep cellular level, which results in reducing dryness on the outside (aka your skin!) too. In fact, they can literally prevent wrinkles by rejuvenating moisture. Not only are avocados wonderful for our skin, but they are also great for our joints. Oftentimes, a foods own properties are an indication of what they help in our own bodies - call it natures cue to us. For examples, walnuts, which quite literally look like mini brains, help our brain health and cognition function. Um...thank you, nature - you so smart! 

Avocados contain vitamins A, C, and K, as well as minerals like potassium, copper, and iron and fiber. Technically a fruit, avocados are the most abundant fruit source of vitamin E. They also contain anti-aging amino acids glutamine and glutathione - both environmental protectors and antioxidants.

For today's recipe, I'm doing a super hydrating and cleansing avocado gazpacho. It also happens to be added-oil-free, gluten-free, dairy-free, and vegan! It makes the perfect light lunch, snack, or side dish. In fact, I threw my leftovers in a mason jar and took them with me to work and basically drank it like a smoothie. It left me feeling light yet satiated for hours. 

Also amazing for plumping and hydrating the skin? Every other ingredient in this recipe. And together, they form a symphony of awesomeness. Did you know herbs and spices not only have their own beautifying properties, but also increase the bioavailability of other foods? i.e. garlic, cayenne, and cilantro (all in the recipe, below) help increase your body's access to the vitamins and minerals in the avocado and cucumber. To top it off - there's no annoying steps like peeling and deseeding the cucumber - because, why would we want to throw away all that goodness?! Plus, I think the dark specks in the finished gazpacho look super cool. 

AVOCADO GAZPACHO

(makes two servings)

INGREDIENTS
- 1 cup ice cold water
- 1 ripe avocado, pitted and peeled
- 1 large cucumber, roughly chopped
- 2 limes, juiced
- 1 Tbsp. apple cider vinegar (raw, unfiltered)
- 1 clove garlic
- 1 Tbsp. fresh cilantro
- pinch sea salt
- pinch cayenne
- optional toppings: radish, cucumber, cilantro

DIRECTIONS

Combine all ingredients, in order, in high-speed blender. Blend starting on low, speeding up to medium-high, making sure blades don't get stuck or stop spinning food. Blend ~45 seconds until you reach desired consistency. Add more water as needed to thin-out.

Add toppings of choice and enjoy! 

Gazpacho will stay fresh for several days in an air-tight container in your fridge. 

I hope you love this recipe! And I hope you loved learning more about avocados. Their beauty gets me every time. I mean, just look at that pit...isn't it amazing?!

Tomorrow, we'll be moving to BALANCING beauty foods for three days. Get excited. 

xo,

~rachel

Inside Out Beauty Foods - Day Five {COCONUT OIL}

Today's beauty food is coconut oil! I've chosen coconut oil because it has some pretty magical properties, and I've seen the results at work in my own life. 

While it goes without saying that oils should be a small portion of our diet, when we swap out processed and oxidized or damaged oils, and add in less-processed oils in their more natural state - fresh-pressed and unrefined, especially from foods with healing properties like the coconut, it is majorly beneficial to our bodies and our skin. Upgrading our oil game is also good news for our livers, which are freed up to run more smoothly. Instead of filtering out and storing the toxins from oils, they are able to devote more effort to maximizing our beauty potential - like replenishing and hydrating our skin! In other words, they go from panic-mode to beautifying-mode. 

Not only does upgrading to coconut oil keep us from consuming more harmful oils (like canola and soy - both heavily GMO'd crops), but it has health benefits of its own. 

Let's dig in! 

Amazing benefits of coconut oil

- Coconut oil contains medium-chain saturated fat (or medium chain triglycerides/fatty acids aka MCT or MCFA) lauric acid, caprylic acid, and capric acid - health-promoting fats whose only other abundant source in nature is human breast milk. In the body, lauric acid is converted into a highly beneficial compound called monolaurin, an antiviral, antibacterial, and antiprotozoal monoglyceride that destroys a wide variety of disease-causing organisms. (1)  The medium chain fatty acids found in coconuts digest more quickly than other fats. This means that they are more quickly converted to energy and not readily stored as fat.

- Antiviral and antibacterial also means that coconut foods kill bacteria by disrupting their lipid coating. This is also why coconut oil is a great cancer fighter - it actually prevents cancer from developing, especially in the case of stomach cancer. It also kills or inactivates fungi, yeast, some species of ringworm. 

- Anti-inflammatory means it's great for people with chronic inflammation anywhere in the body, including people with arthritis. 

- Anti-pathogenic due to its lauric acid and antioxidant content. This also means it is effective in reducing candida, or the overgrowth of bad bacteria.

- Increase metabolism: coconut's medium-chain fatty acids are more easily absorbed and used as an energy source. They also break loose other fats and aid in pushing them out of the body

Also known to help with...

- Insomnia

- Infertility

- Lyme disease

- Depression, anxiety

- Pancreatitis

- Small intestinal bacterial overgrowth (SIBO)

- Sunburn

In fact, Thailand, where coconut appears in virtually every dish, has the lowest cancer rate of the fifty countries surveyed by the National Cancer Institute. (1)

Not only does coconut oil have a myriad of benefits, it also increases the bioavailability of the other foods it's consumed with. 

And that leads me to today's recipe! I've paired coconut oil with some other beauty and skin-boosters - raw, local honey, which is another antibacterial, antiviral inside-out skin-smoother that is rich with amino acids, vitamins, and minerals, and, of course, matcha! 

Matcha is a stone ground green tea powder that is rich in chlorophyll, making it a powerful detoxer. Its catechins trap and inactivate free radicals, which over time translates to less toxins in your body and a more glowing complexion. It can also help with rosacea and acne!

I love the idea behind Bulletproof coffee - coffee blended with Brain Octane Oil (refined coconut oil) and butter or ghee. The fat content slows the release of the caffeine leading to more prolonged, even energy. However I try to stay away from coffee in general. Not only is it acid-forming in the body, I don't love the spikes and crashes in energy, even with Bulletproof coffee. I also like to get the most health-supporting benefits from the food and drinks I consume. Hence where matcha comes in! Matcha has been the only coffee alternative that has kept me satisfied and coming back for more day after day. Not only is it delicious, it's almost like I can feel it's superpowers working the minute I start sipping it. 

Side note: my friend Michele started the most awesome matcha company, called Matcha Konomi, and is sourcing her matcha straight from Uji, Kyoto Japan. She uses only the best ceremonial grade, radiation-free, organic matcha. The more I learn about matcha, the more I love it, which is why I'll be doing more posts about it in the future! 

Local, raw honey, Matcha Konomi's Akira Matcha, Dr. Bronner's Organic Virgin Coconut Oil.

MATCHA COCONUT OIL BULLET

(one 12-oz. serving)

INGREDIENTS
- 12 ounces filtered water, heated
- 1/2 heaping tsp. matcha
- 1 tsp. coconut oil (fresh-pressed, virgin, unrefined)
- 1 tsp. raw, local honey

DIRECTIONS

Combine all ingredients in heat safe blender (like a Vitamix). Blend well, increasing speed, for approx. 30 seconds to incorporate oil and get a nice froth.

*If you don't have a blender - you can still make this. Just use 1/2 the water and a bamboo whisk to incorporate matcha. Then add remaining water and ingredients and mix well, allowing honey and coconut oil to melt. 

When Coconut Oil gets a bad rap

Back in June of last year, the American Heart Association published an advisory saying that Saturated fats, including coconut oil, can lead to cardiovascular disease.

This is simply not true, and beyond that, irresponsible of the AHA to advise. When we understand the motives behind the advisory, it makes it much easier to understand. The funding had ties to statin drug pharmaceutical companies, as well as the canola, soy and walnut oil industries.

The fact is, research shows that fats in coconut oil (Medium Chain Triglycerides or MCTs) can actually decrease risk factors for heart attack and stroke. (Source)

If you'd like to read more, this article from Observer.com sums up the coconut controversy well.

Thank God we're over the fat-free thing!

We're pairing this Inside Out Beauty Food with the No. 2 Plumping + Peony line from Beautycounter. We chose this combination because, like the fat-free food craze (and fear of coconut oil) that started back in the 50s and lasted for decades, I have had a similar fear of putting oils on my face. The teenager in me is worried that I might breakout from putting oil on my skin. But alas, I've overcome my fear and am now using facial oil with no teenage-inspired worries - only softer, smoother skin. 

To get entered to win our Beautycounter giveaway, simply shop through the links I've provided and for each item you buy, you'll be entered to with their Color Intense Lipstick.

Wishing you all the health and inside-out beauty you need to go out and conquer your day! 

xo

~rachel 

Sources:

(1) The Encyclopedia of Healing Foods, 2005. Michael Murray, N.D.

Inside Out Beauty Foods - Day Four {CHIA SEEDS}

Seeds are one of those things in life that has me so totally blown away by the power(s) that be. The fact that a tiny little seed holds everything a new life needs to sprout is just mind-bending and so freaking cool. Add to it a healthy place to grow (soil), and the energy to draw it to the surface so that it can sprout (sunlight) and you're on your way to whatever beautiful plant that seed was destined to become; be it a giant redwood sequoia, a nutrient-rich carrot, or in this case, an adorable chia pet.

The fact that a seed is full of a budding life, means that it is super nutritious for us humans to consume. 

The first three days of my blog series focused on BRIGHTENING foods for the skin. For the next three days, I've chosen foods designed to support PLUMPING to align with Beautycounter's No. 2 Plumping + Peony collection skincare line. Who doesn't want nice, supple, plump skin - it signifies a healthy youthfulness that can be had at any age. Thankfully over the years, we as a population have moved away from our fear of healthy fats and away from the fat-free era (which ironically made us fatter and less healthy). We now understand the value of healthy fats and the amazing benefits they can have for our skin. I can tell you from personal experience and experimenting with my own diet over the years, that the addition of some beauty-boosting fats in my diet has lead to smoother, plumper skin, as well as the disappearance of some seriously dry skin, especially in the winter months.

So, let's get to the beauty food of the day - CHIA SEEDS!

Chia seeds are loaded with antioxidants, which absorb and remove free radicals from the body. If you think of the word "anti-oxidant" it means to literally oppose oxidation. Oxidation is what occurs to your cells similar to when you leave a cut apple out on the counter - it ages and oxidizes right in front of your eyes. When cells are exposed to free radicals (some of which are naturally occurring and normal for our body), but you don't have the proper support of enough antioxidant-rich foods, you are speeding up the aging process in your body, which will eventually become evident through the appearance of your skin. Since chia seeds contain a high amount of antioxidants, they will help your body eliminate aging free radicals

These adorable little seeds are also rich in vitamins, minerals (like magnesium and boron, which both help with calcium absorbtion), and fiber - further beauty-boosters. Like any food that has gelatinous qualities (Aloe Vera is another one), chia seeds have the power to cling to toxic substances and impurities in your body and draw them out. Chia oil contains the perfect mix of essential fatty acids - the precise balance our bodies need of Omega-3 and Omega-6 - thank you mother nature!

Chia seeds also contain another inside out skin-plumping nutrient - vitamin E.

Because chia seeds can absorb 10-15 times their weight in liquid, they are super hydrating for our bodies. And on top of that, they fill us up and keep us satiated long after eating. A little chia seed snack may look small, but it is mighty! It can fill you up and give you level energy that lasts for hours. Since chia seeds are rich in soluble and insoluble fiber, they promote a slow conversion of starches to sugars, which helps balance blood sugar levels - for this reason they are great for those with type 2 diabetes (or any of us looking to balance blood sugar).

Chia seeds also happen to be a plant source of complete protein, containing all the essential amino acids. And since their outer shells are easily broken down upon consumption, we can access the nutrients without having to grind them up first (like with flaxseeds). (1)

Some general tips on consuming seeds (same goes for nuts, and beans) to maximize healthy skin benefits:

- Consume them raw if possible (or very lightly heated/toasted)

- Soak them prior to eating (the harder the shell, the longer you want to soak)

- While nuts and seeds have amazing health benefits, you don't want to over-do it. Keep it to 2-3 ounces per day max. 

- Beware of commercially-packaged nuts and seeds as they are sometimes cooked in hydrogenated oils. This means that not only have they been heated to high temps, but also that unhealthy trans fats (and probably lots of salt) have been added. Damaged oils are major beauty-busters. Buy raw and unsalted whenever possible. 

- For delicate seeds like chia and flax, keep them out of direct sunlight. I keep mine in mason jars in the refrigerator! 

- Side Note: Peanuts and cashews are susceptible to accumulating potentially toxic molds (this may be part of what makes them such common allergens). They are usually steamed to remove their outer shell, in which case they are not truly raw, also making them un-sproutable through soaking. 

More on why we soak our seeds

Seeds and nuts are protected by inhibitor enzymes also known as phytates. In nature, it helps protect them from germinating before they are ready. By soaking your chia seeds (and same goes for any raw seed, nut, or bean) you help deactivate the inhibitor enzymes, making them less acid-forming for your body, and making their nutrients more bioavailable for your cells!

If you want to nerd-out on soaking, check out this helpful link. I am relatively new to soaking - it used to totally intimidate me. Now that I've done it, I realized it's super easy and just requires a little bit of planning. If you have a dehydrator - you can soak in larger batches and then dehydrate at a low temperature for easy grab-and-go snacks. 

Since chia seeds literally PLUMP, I thought they were the perfect food to pick for today's focus on plumping the skin! 

Healthy Girl Hack

I started making this recipe I'm sharing with you today just a few weeks ago. And I'm totally hooked. It's super easy to edit based on what you have on hand and very on-the-go friendly. Since all of us are on-the-go pretty much all of the time (who's with me!?), it's nice to have something you can throw together on your way out the door and save you from that rumbling stomach in your 10am meeting! Just make sure to stock your fridge with coconut yogurt and coconut milk, your freezer with frozen berries (also great for throwing in smoothies) and any fresh fruit in your kitchen is an added bonus, plus, of course, chia seeds! My favorite part of this easy snack, is that by using frozen berries, they defrost perfectly and keep the whole thing cold for a few hours until you're ready to eat - no refrigeration required! OR you could definitely make this ahead the night before and keep refrigerated until you're ready to head out the door.

CHIA SEED BERRY PARFAIT

(one 16-oz. mason jar)

INGREDIENTS
- 3/4 cup frozen mixed berries (chop any large strawberries into smaller pieces)
- 1/2 banana
- 1/2 cup coconut yogurt (COYO is my new favorite brand!)
- 1/2 cup unsweetened vanilla coconut milk
- 2 Tbsp. chia seeds
- optional toppings: cacao nibs, maca powder, cinnamon

DIRECTIONS

Layer ingredients in order into 16-ounce mason jar, starting with frozen berries and banana, then coconut yogurt. Be sure that the coconut yogurt creates a sealed-in layer on the top so that when you add the coconut milk, it sits on top. Then add coconut milk and chia seeds. Gently stir chia seeds with milk to mix, but without breaking the layer of yogurt. Top with your favorite spices. Add lid and wait at least 45 minutes before consuming.

Adding the top layer of chia seeds before gently stirring with the coconut milk.

Want more chia in your life?

Click here for my recipe for a Pumpkin Spice Chia Seed Pudding

And see below for my video on chia seed pudding!

If you want to participate in our Beautycounter giveaway, just use the link below to shop. Each item you buy will enter you for a chance to win a Lip Intense Lipstick!

Full Beautycounter site.

Thanks so much for joining me for today. Four beauty foods down, eight more to go. I'm thrilled you're here!

~rachel 

1. The Beauty Detox Foods, 2013. Kimberly Snyder, C.N. 

Inside Out Beauty Foods - Day Three {NUTRITIONAL YEAST}

Nutritional yeast is a funny one. For those of us who have tried it, or been using it for years, it has somewhat of a cult following. It's no doubt graced your beloved bowl of popcorn, or dusted your pasta, or been added to your favorite homemade "cheesy" sauce. But ever tried introducing it to someone who hasn't heard of it? Their face morphs into a terrified "you want me to eat what?!" look. And you come off feeling like a weird mix of patchoulis-wearing hippie and just plain crazy...that is until they try it and love it! Or maybe you don't tell people about it out of fear they'll think you're weird. Whatever your approach, today, I'll give you some details behind our cult favorite crack powder. If you're in the camp of never having tried it, I encourage you to keep an open mind. And I'll give you my favorite recipe for using it, and probably most people's go-to - popcorn!

So what exactly is Nutritional Yeast?

Nutritional yeast is grown on mineral-rich molasses or sugar beets and is pasteurized (or heated) at the end of the growth period which de-activates it. Meaning this isn't the kind of yeast that will make dough rise. This is also why it's so important to buy non-GMO varieties - because the sugar beet is a GMO crop (and extra chemicals, herbicides and pesticides that are present in GMO crops are major beauty busters, not to mention health busters!). 

The yeast, which is a single-cell organism that converts it's food and is known as Saccharomyces cerevisiae, does so in a process where each cell divides about twenty times before it dies. In this process the yeasts require many of the same vitamins and amino acids needed by humans. In other words - as they divide they need to manufacture their own food. This is what makes them so nutrient-dense and beneficial for us when we consume them. (2)

If this seems weird or gross to you, consider that mushrooms are also a fungus, which simply means they are an organism that feeds off organic matter. 

And how is it different from Brewer's Yeast?

Yeast can be made in two ways - when recovered as a by-product of beer making, which is typically grown on a grain like barley. This is what we know of as Brewer's Yeast. It's typically bitter and unpalatable. The second way of making it is when it's grown as sugar beets, which quickly absorb the nutrients from the soil, and thus, transfer those nutrients to the Nutritional Yeast. 

Side note: this is why quality beers actually do have some health benefits, and why they have been consumed for centuries (and sediment from beer used to even be given to babies!). Throughout history their lower-in-alcohol versions were cloudy because of the yeast sediment and rich with essential B vitamins, minerals, and amino acids. (2)

What you're really wondering - Will it give me a yeast infection?

Nutritional yeast is wheat-free and gluten-free and is not the same as the live yeasts we use in baking. Active yeasts can continue to grow in our digestive tracts and actually use up our store of B vitamins (1). However the yeast we are talking about is the non-leavening kind that will not ferment. So, in short, no it will definitely not give you a yeast infection. However, keep in mind that nutritional yeast is slightly acid-forming, similar to nuts and seeds, so we don't want to go crazy with it. 

Why is it good for our skin?

First of all - sometimes the beauty-busting foods we aren't consuming are as important as the beauty-enhancing foods we are consuming. In the case of nutritional yeast, it is a great replacement for cheese, fake seasonings, and MSG - all big time skin food no-nos.

SIDE NOTE: I'm not advocating an outright ban on dairy. Although if you are consuming it, make sure it's coming from non-GMO-corn-fed cows (buying organic will ensure this). However, I will say that dairy is a common allergen or irritant to our system, placing strain on our digestion and taking away that energy away from achieving our most beautiful, healthy selves both inside and out. Dairy is also a common source of added hormones and an area where questionable sourcing is a concern (think cows not being fed their natural diet, developing metabolic disease and essentially being sick while producing milk for us, gross!). I personally have noticed a HUGE difference in my skin by reducing dairy consumption. And now when I do consume it, I'll quickly notice how it effects my skin - usually in the form of zits (ugh!), or sometimes just a general less even and smooth tone. 

And the second way nutritional yeast is good for our skin is what is in it - it is rich in skin-supporting B complex vitamins, eighteen amino acids, and the trace mineral chromium aka the glucose tolerance factor (GTF), which regulates blood sugar. Because of these components, nutritional yeast is great at clearing acne, and giving the body the nutrients it needs to brighten and smooth your complexion. 

Nutritional yeast helps lower triglycerides and raises the levels of HDL (good cholesterol), while reducing LDL (bad cholesterol).

*while nutritional yeast is not a common allergen, as with any new food, it is advised that you try a small amount at first to see if any adverse or allergic reaction occurs. 

CRACK-CORN

(makes about 5 cups popped corn)

INGREDIENTS
- 1 1/2 Tbsp. avocado oil
- 1/2 cup heirloom or organic popcorn
- 2 Tbsp. ghee butter (from grass-fed cows)
- 1/4 cup nutritional yeast (make sure it's organic or non-GMO)
- sea salt to taste

DIRECTIONS

Pour popcorn and avocado oil into a medium-large sauce pan (make sure you have a lid for the saucepan), over medium-high heat.

Meanwhile, in a small saucepan, melt ghee over low heat. 

The kernels will begin to pop, as they do, shake the lidded saucepan to prevent burning. Keep over heat until most kernels have popped - listen for ~5 seconds between popping. 

Pour butter over popcorn to coat. Add nutritional yeast and salt. Put in bowl and add a bit of additional seasonings if desired. 

Dig in!

Thank you for reading day three of my Inside Out Beauty Foods blog series. I hope you enjoy! Please let me know your favorite ways to use this beauty food, in the comments. 

For another recipe using nutritional yeast, see my blog post on "Cheesy" Kale Chips.

~rachel

Sources:

1. The Beauty Detox Solution, 2011. Kimberly Snyder, C.N. 

2. The Encyclopedia of Healing Foods, 2005. Michael Murray, N.D.

Inside Out Beauty Foods - Day Two {SPIRULINA}

Happy day two of my 12-day blog series where we explore beauty foods that will have you glowing from the inside out! 

Today's beauty food is SPIRULINA!

Have you used this powerful little super food before? You've no doubt heard of it, as it's made it's way through the trendy health circuit. The first time I heard of spirulina, I was a bit confused, wondering how to best use it - how much to use and what flavors or recipes to pair it with. Now that I feel like a bit more of a spirulina aficionado, I'd like to share my favorite easy way to incorporate spirulina in my daily routine. 

If you've read my blog before, you know I'm obsessed with green smoothies. More on my green smoothie philosophy, here. They are hands-down the easiest way to get more of this power-packed blue-green freshwater algae into your diet. 

The reason spirulina is the bomb.com is that this nutrient-dense micro algae is rich in anti-oxidants and teaming with skin-boosting chlorophyll and phytonutrients. On top of that, it's also a plant source of essential amino acids. Other vitamins and minerals found in spirulina include B vitamins, vitamins C, D, and E, iron, copper, and manganese.

In addition to skin-supporting properties, there are a myriad of additional health benefits, including;

• Candida fighter - it acts as a microfloral balancer by being anti-microbial for candida while promoting healthy bacterial flora
• Cancer prevention and support - anti-oxidant properties facilitate healthy cell regeneration
• Blood sugar and Hypoglycemia regulator (Type 2 Diabetes support)  - stabilizes glucose levels in the blood
• Thyroid support: provides critical micronutrients the thyroid needs

Spirulina for Radiant Skin

What it does to your body behind the scenes is what leads to brighter, glowing skin.

Spirulina is rich in chlorophyl (what gives plants their green color and allows them to turn sunlight into energy) and phytonutrients, which translates to clearer skin, brighter eyes, and major de-puffing! Because spirulina contains high levels of superoxide dismutase (SOD) and chromium, it heals and strengthens our tired adrenals and supports the liver in cleansing, which has long-term healthy regenerating effects for the cells in our body. It also draws out heavy metals from the gut, brain, and central nervous system. If you've had exposure to arsenic (commonly in unfiltered water sources), spirulina is your new BFF. And to top it off, spirulina is rich in gamma linolenic acid (GLA), an essential amino acid that leads to smoother skin by fighting inflammation and has been shown to combat eczema.

My favorite way to incorporate spirulina into my daily life is, of course, in smoothies! It adds to the beautiful green color, and amps up the detoxing chlorophyll power in my morning routine. Since, I always seem to be in need of something fast and easy (and dislike washing dishes!) I created this recipe with minimal cleanup in mind. In fact, while you will need to do a little prep ahead of time by freezing the pineapple, banana, and ginger, all you have to do in the morning is throw everything into the blender. No knives or cutting boards to clean! I've measured this out, but please feel free to eyeball all the quantities - it doesn't have to be perfect. I haven't timed myself, but this smoothie no doubt took me less than three minutes, including cleanup! 

Another way to get a quick and easy spirulina fix is by mixing ~1/4 teaspoon with 8 oz. of coconut water. It totally masks the funny taste of the spirulina and is instantly hydrating and energizing. 

Note: the photo doesn't show exact quantities of ingredients - you'll want to use more spinach and less ginger (see below for measurements).

EASY GREEN SMOOTHIE 

(makes two 16-oz. smoothies)

INGREDIENTS
- 2 cups ice cold filtered water or coconut water
- 3 cups (~3 handfuls) pre-washed baby spinach
- 1 cup frozen pineapple chunks
- 1 peeled frozen banana, broken into pieces
- 1/2 inch peeled, pressed fresh ginger (freeze ahead)
- 1 Tbsp. cilantro leaves
- 1/2 teasp. spirulina
- Hemp seeds for topping

DIRECTIONS
Combine water and spinach in Vitamix (or other powerful blender!). Blend until spinach is totally incorporated, about 30 seconds on high. Add remaining ingredients and blend another ~30 seconds on high. 

Note: You'll want to freeze pineapple, banana, and ginger if possible prior to smoothie making (this will result in a nice, cold, slushy consistency of your smoothie!). If you have fresh, that's great too, but allow extra time for prep. For tips on freezing ginger, see my blog post from yesterday. 

Side notes

Spirulina, which grows primarily in tropical and subtropical lakes, is susceptible to environmental toxins, so it's important to choose quality-sourced varieties. Hawaiian spirulina is known to be one of the best! Here's the brand I buy.

*If you are pregnant or nursing, please consult with your doctor before adding spirulina to your diet. Same goes for your kids! 

If you want to participate in our Beautycounter giveaway (a Color Intense Lipstick), please use the embedded links to shop products! Today's food is specifically designed to align with Beautycounter's No. 1 Brightening + Vitamin C line, which I have been using for the past few weeks and am loving! 

Thank you for reading! I'd love to hear your favorite ways to use today's Inside Out Beauty Food, in the comments! 

~rachel 

Inside Out Beauty Foods - Day One {LEMONS}

In the realm of detoxing and beauty foods, lemons hold the number one place in my heart. I picked lemons as the first food because their effects can literally be life-changing. I know that's a big claim, but I believe this happy, sour little citrus stands up to the challenge. 

This beauty food aligns perfectly with the first Beautycounter regimen I chose - No. 1 Brightening + Vitamin C, not only because it is notoriously rich in Vitamin C, but also because it's effects are literally brightening for the skin! 

Let me explain why. Your liver works all night to gather and purge toxins from your system. When you wake up, it's ready to be hydrated and flushed. When you consume lemon, specifically lemon water, and preferably first thing in the morning on an empty stomach, it activates the water, and has an alkaline effect on the digestive tract. The lemon water supports your liver in continuing it's process of cleansing; meaning environmental, food and beauty toxins, and even excess weight that may be clinging to your body, blocking your optimal beauty, can all be released from your cells and exit your body. Warm lemon water purifies and stimulates the liver, liquifying bile, while inhibiting excess bile flow (1). Over time, as your cells regenerate, this will lead to a brighter, more radiant complexion.

If this sounds like a tall order, I can tell you from personal experience, it's not an exaggeration. This single habit is so easy to stick with and has had huge results for me. I used to have melasma - several small splotches of darker skin on my face - most notably on the bridge of my nose, my forehead, and upper lip. I thought it was irreversible and probably because of sun exposure (since it looked similar to freckles). They were easy to cover with makeup, so I didn't think much of it. But within the the first few months of adding lemon water to my morning, the discoloration began to fade and eventually went away altogether. Now, I don't mind leaving the house without makeup! And here's some food for thought - if the skin on our face can become more even, radiant, and detoxed, imagine the positive cleansing effects happening on the inside of our bodies that we can't even see!

And, while lemon water is safe to be consumed throughout the day, I want to stress the importance of drinking it in the morning on an empty stomach and, if possible, waiting for about 30 minutes before you consume anything else. You'd think you would be hungry, but the vitamin and mineral-rich lemon gives your body just what it needs and completely quenches any hunger you might be feeling. For those who aren't normally hungry in the morning, it's the perfect drink to sip on first thing and activate cleansing as opposed to not consuming anything for hours or forcing yourself to have a meal when you're not hungry. 

Not only are lemons rich in vitamin C, (and far better than synthetic versions of Vitamin C that our bodies may not recognize - I'm looking at you, Emergen-C!), they also contain vitamins A, B1, and P, as well as potassium, magnesium, and folic acid, and the phytochemical limonene, which has been shown to dissolve gallstones and has anti-cancer properties (2). Gallstones are made up of protein, bile, and cholesterol, which means lemons can aid in the process of dissolving the stones. The phytonutrient limonene is found in the white spongy inner parts of the lemon, which is why I recommend dropping the whole lemon into your water after squeezing the juice out.

Side note: it's important to buy organic lemons (so that you aren't consuming harmful pesticides).

Bonus: lemons are one of the lowest in sugar compared to other fruits. 

DAILY DETOX LEMON WATER

(Directions for one 16-oz. serving)

INGREDIENTS
- 1 lemon, washed and juiced
- 1/2 inch fresh ginger, peeled
- pinch cayenne
- 16 oz. filtered water

Heat water to desired temperature - cold to fairly warm is okay, but not scalding or boiling as too much heat will kill some of the beneficial nutrients of the lemon. Meanwhile, peel ginger and press through a garlic press into a large glass, making sure to capture the liquid and ginger chunks as they will infuse into the water. Squeeze lemon using your hands or a lemon squeezer, dropping in half of the squeezed lemon in your water so that the oils from the skin and white part release into the water. Add pinch cayenne. Pour water over and give it a stir! Sip slowly and think happy thoughts. 

Suggested use: drink upon rising in the morning. Wait 30 minutes for lemon water to work its magic before consuming any other food or beverages (coffee included!).

Bonus: Cayenne is a metabolic booster that improves digestion and circulation and regulates blood sugar. Cayenne acts as a cofactor with other nutrients, making them more bio-available to your system. This fire-y spice has been shown to successfully treat headaches and migraines, and also prevents blood clots by acting as an anticoagulant, thereby reducing the risk of heart attacks.   

Healthy Girl Hack - Freeze Ginger Ahead

I've been squeezing my ginger daily for all these years. Sometimes I even skip it altogether out of laziness for not wanting to go through the trouble of getting out the press and washing it. But last week my friend Lea (who recently started adding lemon water to her morning routine and is loving it, btw) gave me the idea of freezing a big batch of ginger...genius! 

I wish I had thought of this sooner. So I tried and it worked like a charm! To do this, you simply use your garlic press to squeeze a big batch of ginger onto a Silpat or similar nonstick baking mat (ginger juice and all). Pop it in the freezer until frozen, then peel off the mat and into a mason jar or sealable container and put back into the freezer. This way, you can just pull it out and use however much you'd like anytime.

Game. Changed. 

Fresh-pressed ginger, ready to go into the freezer.

Frozen ginger - time to peel off the Silpat and place into my freezer-ready container. 

We're doing a Beautycounter Giveaway! 

For every purchase during the Inside Out Beauty Foods 12-day challenge, you'll be entered to win the brand new Lip Intense Lipstick.

Did you know that 60% of lipsticks still test positive for lead?! Yuck! Since lipstick sits on our lips, not only do we absorb it through our skin, we also literally eat it off our lips (albeit in small amounts).

I had the pleasure of wearing this lipstick recently and it was seriously amazing. 

Make sure to use the links in this post to get entered into the giveaway. 

Link to full Beautycounter site. 

Thank you for reading! Stay tuned for tomorrow's beauty-boosting food. 

~rachel 

Sources:

1. Radical Beauty, 2016. By Deepak Chopra, M.D., and Kimberly Snyder, C.N. 

2. The Encyclopedia of Healing Foods, 2005. By Michael Murray, N.D.

Inside Out Beauty Foods - Twelve Day Challenge

For the next twelve days, I'll be sharing one food per day that helps with beauty from the inside out.

As women, we spend hundreds of dollars a year on beauty products. And while I love me some quality skincare and makeup goods, my best ever skin, hair, and nails, has come with changes to what I put in my mouth (and has less to do with what I put on my skin/hair/nails). I have also been someone who bought my favorite beauty products without looking so much at the ingredients. That is, until recently. 

Through my holistic nutrition education at Bauman College, I realized that while I am mindful about eating, I haven't been very mindful with regards to my beauty regimen. And with skin being our biggest organ, and absorbing the things we put on it, I can no longer bury my head in the sand when it comes to the things I'm putting on my body.

I was realizing this connection, but feeling overwhelmed with the sea of information about how to know what to buy. One day, I was serving my fresh-pressed juices at a yoga event here in Sonoma and I met Jenna Maze, a Licensed Cosmetologist specializing in hair and makeup, and mom who learned she was pregnant with her third child and, that very same day, found out she had cervical cancer. Jenna and I quickly bonded over our love for holistic living and I was totally blown away by her story. Now, almost two years later, thanks to a successful surgery and with her healthy, cute-as-can-be baby Norah on the way to turning one(!), Jenna has spent the past two years learning about the ingredients being put in our personal care products and becoming and advocate for women's health in the process.

Jenna and baby Norah!

As someone who had spent almost a decade, at the time, around harmful, yet legal products working in the beauty industry, Jenna felt misled and betrayed by the companies and industries who have kept known carcinogens legal and rampant in their products. She also felt inspired to be a part of the change. She joined Beautycounter, a company whose mission it is "to get safer products into the hands of everyone" and bring accountability to the world of personal care. They sell skincare, makeup, sunscreen, shampoo, and have products not only for women, but also for men, babies, and children.

Here's are a couple not-so-fun facts:

The United States has not passed a major federal law to regulate the safety of ingredients used in personal care products since 1938.

Over the past two decades, the European Union has banned more than 1,300 chemicals in the product formulas of personal care products and restricted the levels of over 250 more in such products. The United States has only partially banned 30 to date.

There are more than 80,000 chemicals on the market today. Many don’t have any safety data. This is particularly true of those used in the skin care and beauty industry.

What’s worse is that the Food and Drug Administration (the agency that regulates cosmetics in the United States) allows companies to use chemicals known to be extremely harmful in the products we put on our bodies and on our kids’ bodies every single day, day after day, and to make their own judgments about safety.

- Source: Beautycounter.com

And while I am a proponent of all natural personal care products and companies, be they big or small, and I am not affiliated with Beautycounter, what I love about this company is that they take the guess work out of it. They have banned 1,500 questionable or harmful chemicals in their products in what they call the "Never List." As a busy gal, I know I won't spend the hours researching, so I love having the peace of mind that I can buy anything from them, and trust that they have done the legwork. I also totally respect the work they are doing to lobby congress for change to make our laws stronger to protect the ingredients in our products and ban known carcinogens (a.k.a. cancer-causing ingredients).

And, in this day and age, it is so awesome that we, as consumers, can put our money where our mouth is. We can stand for causes we believe in through our purchasing power. That's why I believe in companies like this one and that's why I decided to join forces with Jenna to do this 12-day challenge.

While there are always crash diets and quick fixes, true and long-lasting beauty comes from real foods and real ingredients. It's not about being perfect or uptight about everything that's going in and on our bodies, but it is about making an effort and being aware. It's about taking accountability and ownership for the health of ourselves and our loved ones. We can no longer trust that the powers that be are always acting in our best interest, and even if they are trying and want to, industries and corporations have moved faster than laws.

We have to face the fact that there are things in our products (food and beauty) that are not only major long-term beauty busters, but also cancer and disease-causing. We have to read the labels and know the sources. The more we do this, the more powerfully we can impact industries. And while we may feel small and like our day-to-day decisions don't have much of an impact, they add up. And they have the power to inspire positive changes in those around us. Positive changes in our health and that of the planet. It's all connected. 

My hope with this 12-day Beauty Food series, is to inspire healthy habits and small shifts that can have a massive impact on your health and wellness. I love natural foods and am blown away at how much they have changed my life. For years I struggled to find the secret to being skinny, healthy, and beautiful and it was right there the whole time - real, whole foods. Fruits and vegetables in all colors, shapes and sizes. With a few tweaks in timing, especially my morning routine, I really unlocked the healing power of foods.

I want to share that love with all of you! 

Over the next twelve days, I'll focus on one food per day. To illustrate the food-beauty connection, I've aligned the foods with four of the skincare lines by Beautycounter - No. 1 Brightening, No. 2 Plumping, No. 3 Balancing, and Countermatch Hydrating Collection - three foods per line. So each day you'll have a new beauty food to try out with an easy recipe idea for how to incorporate it into your life. Some of the foods (like avocado), you've no doubt heard of and used, but we'll explore exactly why it is so beneficial for your skin and health. Others will be a bit more obscure (like dulse seaweed). 

My challenge to you is to give each of these foods a try! Thank you so much for reading and I hope you are inspired to integrate some new healthy beauty foods into your daily life, just in time for spring. 

Okay, are you ready?! Let's amp up our beauty from the inside out!

~rachel

Want to your hands on some Beautycounter goods?! Jenna Maze Beautycounter link

Let's do a Giveaway! 

For every purchase during the 12-day challenge, you'll be entered to win the brand new Lip Intense Lipstick.

Did you know that 60% of lipsticks still test positive for lead?! Since lipstick sits on our lips, not only do we absorb it through our skin, we also literally eat it off our lips (albeit in small amounts).

I had the pleasure of wearing this lipstick recently and not only was the red a beautiful color, but it had some serious staying power - I'm obsessed!  

Make sure to use the links in this post to get entered into the giveaway.