Hey fitness nerds!

Did you know that what you eat can have a big impact on the health and appearance of your skin?

It's true!

Our skin is our largest organ, and just like the rest of our body, it needs the right nutrients to look and feel its best.

So, what foods should you be eating for a glowing complexion?

Read 🔽 below. 

🏼 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• What to eat to improve your skin

• Article Explained Simple: Sunscreen effect on our health

• Tips of the Day

• Healthy Mug Cake Recipe

What to eat to improve your skin

First, let's talk about what to avoid.

Processed foods, refined sugars, and unhealthy fats can all contribute to skin issues like acne, inflammation, and premature aging.

These foods can cause spikes in blood sugar, which can lead to the breakdown of collagen and elastin (the proteins that keep our skin looking firm and youthful).

They can also contribute to oxidative stress and inflammation, which can show up on our skin as redness, breakouts, and fine lines.

So, what should you be eating instead?

For starters, focus on whole, nutrient-dense foods = fruits and veggies, lean proteins, and healthy fats.

Some skincare superstars include:

• Berries: packed with antioxidants that help protect against free radical damage

• Leafy greens: rich in vitamins A and C, which help boost collagen production

• Fatty fish: contains omega-3s that can help reduce inflammation and keep skin moisturized

• Nuts and seeds: good sources of vitamin E, which helps protect against UV damage

• Avocados: loaded with healthy fats that can help keep skin plump and hydrated

Drinking plenty of water is also key for maintaining healthy, glowing skin.

Aim for at least 8 glasses a day to help flush out toxins and keep your skin cells hydrated.

And don't forget about fermented foods like yogurt, kimchi, and sauerkraut.

These foods contain probiotics that can help promote a healthy gut microbiome, which has been linked to clearer, healthier skin.

Of course, everyone's skin is different, and what works for one person may not work for another.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 Supplements that are essential for your skin

Want that healthy, glowing skin everyone's after?

Sure, a good skincare routine is key, but don't forget about what's going on inside your body too.

The right supplements can make a big difference in the appearance and health of your skin.

Here are 3 supplements that are essential for a radiant complexion:

1. Collagen
   
   Collagen is the protein that gives our skin its structure and elasticity.
   
   As we age, our body's natural collagen production slows down, leading to fine lines and wrinkles.
   
   Taking a collagen supplement can help boost your body's collagen levels, promoting plumper, smoother skin.
   
   Look for a high-quality, hydrolyzed collagen peptide powder for the best results.
   

2. Vitamin C
   
   It is a powerhouse antioxidant that helps protect your skin from damage caused by free radicals.
   
   It also plays a key role in collagen synthesis, helping to keep your skin firm and youthful.
   
   While you can get vitamin C from foods like citrus fruits and leafy greens, a supplement can ensure you're getting enough to see a difference in your skin.
   

3. Omega 3 Fatty Acids
   
   They are the healthy fats found in foods like fatty fish, nuts, and seeds.
   
   They're essential for maintaining the health of your skin's natural barrier, which helps keep moisture in and irritants out.

Vote below to choose the diet for next week’s recipe

Healthy Mug Cake Recipe (makes 1 servings)

This is a great treat after dinner if you have a sweet tooth like me.

It has an amazing texture and it is soo easy to make.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 220 kcal

• Protein: 12 g

• Carbohydrates: 35 g

• Sugars: 15 g

• Fat: 4 g

The Ingredients

• 30g whole wheat flour (1/4 cup)

• 15g protein powder (1 tablespoon)

• 1 tablespoon unsweetened cocoa powder

• 1/4 teaspoon baking powder

• 1 tablespoon honey or maple syrup

• 60ml unsweetened almond milk (1/4 cup)

• 1 tablespoon unsweetened applesauce

• 1/2 teaspoon vanilla extract

• Optional: a few dark chocolate chips or berries for topping

The Instructions

1. Mix Dry Ingredients:

   • In a microwave-safe mug, combine the whole wheat flour, protein powder, unsweetened cocoa powder, and baking powder. Stir well to ensure they are evenly mixed.

2. Add Wet Ingredients:

   • Add the honey or maple syrup, unsweetened almond milk, unsweetened applesauce, and vanilla extract to the mug. Mix until you have a smooth batter. Ensure there are no lumps.

3. Optional Add-ins:

   • If desired, top the batter with a few dark chocolate chips or berries.

4. Microwave:

   • Place the mug in the microwave and cook on high for 1 to 1.5 minutes, or until the cake has risen and is firm to the touch. Be careful not to overcook as the cake can become dry.

5. Serve:

   • Allow the mug cake to cool for a minute or two before enjoying. You can eat it directly from the mug or transfer it to a plate.

Pro Tip: Add protein powder to Greek yoghurt and add it on top as a frosting (put it in the fridge for a better texture)

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