Super-foods with Super-Benefits

“Let food be thy medicine and medicine be thy Superfoods and Healthy Skinfood.”

(Hippocrates, the father of modern medicine.)

Two thousand years later, modern medicine changes the perspective to “a pill for every ill”. Where’s food in this equation? Nutritionists try to bring it back as the fundamental of health and insist that most of our health problems can be prevented and why not, alleviated or cured with proper nutrition. This doesn’t equal a load of vitamins in a colorful jar, as nutrients are not only vitamins and minerals, but also include the antioxidants, dietary fiber and enzymes from raw food, which are crucial to the well-being of our body. Nutritionists advise: a 51% raw daily diet would be most appropriate for our bodies.

As far as beauty is concerned, an inclusive approach to skincare teaches us that good health is also reflected on the outside: “looking” healthy is a kind of beauty that no skincare or makeup product can replicate. But in today’s world where stressors and processed foods threaten our health and produce more damage than our body can take, this inclusive approach to skincare seems to be a difficult task.

Super-foods to the rescue! A minimum daily intake can provide our body with a significant amount of necessary nutrients that would make up for the chronic lack from other sources. The “super-food” term has become quite popular in the past few years and has made a huge impact on the diet considerations. Defined as “foods with high phytonutrient content that may confer health benefits”, super-foods are a daily must-have in your meals. We could very well add “beauty benefits” to the health ones.

Which are the best super-foods?

Berries – most of these berries pack more antioxidants, vitamin C and fiber than any other fruit: goji berries, blueberries, raspberries.

Broccoli – always available and one of the best everyday choices. High in vitamin A, C, calcium and fiber. It is of great help in reducing the risk of cancer and heart disease.

Garlic – known to fight cholesterol, it is also our immune-system’s ally because of its antibacterial, antifungal and antiviral properties. Egyptians trusted garlic to give them strength and heal a lot of ailments.

Nuts – nuts and seeds make an excellent source of protein, heart-healthy vitamins and fats. Have a handful with your meals every day: almonds, peanuts, flax seed or pumpkin seed are popular choices.

Spice – cinnamon & turmeric stand out on the spice shelf nowadays and have been proven to help with diverse ailments ever since the ancient times.

Oats – always great for your body because of their high fiber and protein content.

Salmon – rich in Omega-3 fatty acids, this fish leads the battle against heart disease and guarantees our body -and our skin’s!- well-being. Rainbow trout is a great (and tasty) alternative.

Spinach – praised for its high contents of vitamin C. calcium and Iron, spinach is essential for a healthy body.

Mushrooms – often omitted in favor of vegetables and fruit, but they should definitely make the super-food list. The common button mushrooms and any other edible types are great immunity boosters and fight cancer. A significant source of selenium, B-vitamins, magnesium and potassium.

Tomatoes – they are high in lycopene (the bright red pigment called carotene) and are known to fight cancer.

Doctor Murad Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

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Bridal Beauty – top picks to prep your skin on the big day.

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We know you want to look flawless on your big day! Having great skin is just as important as wearing the perfect bridal gown, so start your pre-wedding skincare countdown now. Our Murad skincare experts put together this helpful six-month timeline to follow for glowing, gorgeous skin on your big day.

Pre-Wedding Skincare Countdown: A few tips for a beautiful skin

 6 months to go
  •  Take daily dietary supplements to give your body the building blocks it needs to help every cell in every system.
  • Now that you’re engaged, everyone will be paying extra attention to your hands! Rejuvenate them with a monthly manicure and moisturize daily (We recommend our Youth Builder Rejuvenating AHA Hand Cream) to keep them looking and feeling soft and lovely.
3 months to go
  •  Stick to your workouts to reduce skin-damaging stress and wedding-planning anxiety.
  • Commit to a monthly facial routine to keep your complexion healthy and rejuvenated.
1 month to go
  •  Keep your skin smooth and glowing by exfoliating 1-2 times a week (We recommend trying our Skin Smoothing Polish).
  • Get your last facial 2-3 weeks before your big day to allow redness from extractions to resolve.
Week of the wedding
  •  Get a stress-relieving massage.
  • Keep your diet heavy on fruits and veggies and light on salty, processed foods, which can make your eyes look puffy and your body feel bloated. We suggest you read a bit more about the science behind eating fruits and veggies with Dr. Murad’s “Eat Your Water” research.
The Big Day

Remember that it’s likely something won’t go as planned or turn out the way you imagined it, but don’t let that ruin your day. As Dr. Murad says, “When you learn to be imperfect, your life will be more perfect.”

 

Here are top picks to prep your skin on the big day.

eye-lift-firm Say “Eye Do”

While the early-morning beauty prep gets underway, start with this professional-strength eye treatment. Its exclusive surface-filling and firming technologies work beneath the eye pads to instantly lift, firm and visibly reduce the appearance of lines and wrinkles.

hydrating-toner Happily Ever Hydrated

Spray a few spritzes of this refreshing toner to rehydrate skin and restore pH balance. The fresh peach scent also helps set the relaxing, pampering mood for the makeup and hair prep to come.

oil-control-mattifier Joined in Matte-rimony

Save yourself from a makeup meltdown during any outdoor photo shoots by applying this mattifying moisturizer with SPF 15. It helps control oil for up to 8 hours so you’ll stay picture-perfect all throughout your wedding day.

eye-cream 3-Tiered Treat

Between battling the never-ending to-do lists, last-minute crises and wedding jitters, getting a full night’s sleep might slip down the priority list. Keep under-eye creasing and puffiness at bay with this multi-active eye cream that firms, brightens and hydrates.

invisiblur Toast to a Flawless Future

Before you apply foundation, finish with this breakthrough product to treat, blur and protect. Its silky smooth formula blurs lines and imperfections, conceals pores, and primes skin, so you’ll look flawless in all your wedding photos.

We wish all the brides-to-be out there a joyful, stress-free, beautiful wedding day; one filled with moments you will cherish forever!

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Healthy Eating for a Healthy Body

In addition to eating foods containing the specific nutrients that directly eliminate cellulite, it is necessary to create an environment of inclusive health within your body. Your system will find it easier to smooth out the imperfections in your skin if it is also running smoothly internally. Having a healthy mental state is another vital step in repairing any affliction in your body. An unnecessarily strict diet that causes undue stress eventually winds up doing more harm than good, and it is unlikely that you will stick to it.

Five Tips for Healthy Eating:

  1. Eat when you are hungry, not when you think you should eat.
  2. Stop eating when you are full, not when your plate is empty.
  3. Listen to your body. We often get cravings for food rich in nutrients that we are deficient in.
  4. Substitute healthy alternatives and cellulite-stopping foods whenever possible.
  5. Take supplements every day.

Smoothies are an excellent energy booster and a great breakfast option or mid-afternoon snack. For best flavor and smooth consistency, drink them as soon as you have made them. Experiment with different fruits, juices, and spices. Dried fruits offer another good option when your favorite fresh fruits are not in your local market.

Doctor Murad Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

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Not All Aging Is the Same

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There’s only one word to describe what happens over time –age –but there are different reasons and triggers for this process. Let’s look at the three main types of aging. This will help you to completely grasp how to address aging.

What happens when you age?

  • Wrinkles
  • Sun damage
  • Less hair in some places, more in others
  • Poor memory
  • Lack of sleep
  • Lack of Energy
  • Poor digestion
  • Reduced circulation
  • Chronic disease

Intrinsic Aging: A Fact of Life

Intrinsic aging is simply the natural aging process no matter what you do to try to halt it. It’s what would occur had you never been in the sun, swallowed toxins, taken a stressful exam, smoked a cigarette, partied past your bedtime, breathed metropolitan air, and so on. It’s what would occur despite sleeping in a pure oxygen tank, avoiding smiling to defy laugh lines, or Botoxing your face stone cold. 12139807_318783148292334_76868710_nGenetics play a key role in intrinsic aging. If your parents aged well, odds are you will too. In the body, intrinsic aging results in loss of collagen and elastin, and reduced water content in the cells.

Environmental Aging: Inevitable but Controllable

Extrinsic or Environmental aging is exactly what it sounds like: aging from a combination of injury to your outsides and compromised cellular functions on your insides. Luckily, this is a type of aging that we can control to come degree. Factors such as excessive sun exposure, pollution, smoking, stress, poor diet, and intake of drugs or alcohol contribute to this type of aging. The classic signs of environmentally aging are usually written all over a person’s skin in the form of redness, dryness, thinner skin, sagging, wrinkles and hyperpigmentation. You probably can’t see the water loss in the cells, but it’s there. The good news is the effects of environmentally aging can be minimized through both preventative actions and treatment.

Hormonal Aging: Another Fact of Life12145582_1529962630629177_1482865733_n 

This type of aging has gain tremendous attention in recent years and has no doubt spurred much conversation, especially in women’s circles. Hormonal aging occurs as levels of estrogen decline –and starts happening long before menopause.

Estrogen is your skin’s best friend. It helps prevent aging in three big ways: 1. It prevents a decrease in skin collagen in postmenopausal women; 2. It increases the skins collagen content, which maintains skin thickness; and 3. It helps skin maintain moisture by promoting the production of certain substances in the skin that boost hydration.

Doctor Murad Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

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Food Is Medicine

Before there was medicine, there was food. An emerging body of evidence suggests that if we ate a healthier diet, we might not need so much medication. Have you ever asked why certain things grow in some places and not in others? Take, for example, oranges, pomegranates, and apricots, which are grown in the Middle East and also in California. These fruits originally came from Southeast Asia but as people traveled, they carried the fruits with them for quick and easy nourishment. For example, sailors planted orange groves along their trade routes to prevent scurvy caused by a lack of vitamin C in the diet. But beyond ease of transportation and transplantation, each of these fruits served a health purpose.

Scientifically, we now know that oranges, pomegranates, goji berries and apricots are packed with vitamin C and other antioxidants, which can help combat cell oxidation and sun damage, and in the case of pomegranates, even boost natural damage, and in the case of pomegranates, even boost natural sunscreen levels, which is extremely helpful in warm, sunny climates. Going further, science has illuminated the importance of obtaining antioxidants from the diet because the body cannot make many of them, including vitamin C. Antioxidants also assist in the cellular renewal process and help cells stay plump with water.

 

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Eat your way to a younger-trimmer-you!

Live Inclusively and watch your dream weight become a reality. By following Dr. Murad’s guidelines over your five-week journey, you won’t just repair your skin and reduce your risk for accelerated aging, you’ll also tip the scales in your favor for burning more calories and unwanted fat. Contrary to traditional diet plans, Dr. Murad’s guidelines encourage adding more—not less—to your meals and snacks. As you’ll see in his Pitcher of Health™ by focusing on the foods that build and maintain fundamental health, you’ll bring out a younger, trimmer you.

Because excess weight is both a cause and a symptom of poor fundamental health, by embracing the recommendations of Inclusive Health,® we can break and reverse the weight gain cycle.

It’s easy to eat Inclusively.

bookThe best way to ensure good nutrition, as a recipe for beautiful skin and better weight management, is to prepare your own meals. Prepared food, as a general rule, contains excessive salt, which we know is unhealthy. As an added bonus, grocery shopping, cooking, and cleaning all qualify as aerobic exercise! When you are ready, commit yourself to the meal plan we’ve outlined for you in this booklet. This is about adding more nutrition to your day. No deprivations! The more wholesome nutrition you add to your day, the more you’ll want to move away from less nutritious foods. When you’ve successfully completed your five-week transformation, the simple shifts you make to your diet will translate into a remarkable improvement in your complexion, your waistline, and your attitude!

Download recipes for a younger YOU – Meal Plan and Recipes by Dr. Howard Murad


Doctor Murad

 Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

 

 

 


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Veggie Antioxidant Juice Smoothie

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Antioxidants, such as vitamin A,C, E, polyphenols, are needed to prevent and repair free-radical damage. Natural smoothies or juices are filled with vitamins, minerals and antioxidants. These are absolutely essential to our health and wellness, and that’s why we love this recipe as a healthy snack or an post-workout energy booster.
 

Dr. Murad’s Veggie Antioxidant Juice Smoothie recipe:

  • 3/4 cup fresh carrot juice
  • 1/4 cup fresh natural unfiltered apple juice
  • 2 dark green lettuces leaves
  • 1 scoop soy protein isolate powder
  • 2 spinach leaves
  • 1/4 cup chopped fresh broccoli
  • 2 springs parsley
  • 1/2 teaspoon diced ginger root

Combine all ingredient in a blender until smooth.

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Dr. Murad’s Pitcher of Health

Dr. Murad's Pitcher of Health

 

The modern-day North American diet is sad. This is because it’s mostly salt, sugar, fat, processed foods and very low in water-rich foods. But what’s also really sad, is that it’s a cell-damaging diet that makes people sick, tired and overweight.

I know from my patients that people want to eat better, but just don’t know where to start. That’s why I created a simple teaching tool called the Pitcher of Health. The Pitcher helps people visualize what a healthy diet really looks like.

I designed the pitcher with these goals in mind:

1. Help people eat their water
2. Help people get the building blocks they need to build strong healthy cell membranes that can hold water and resist damage

The Pitcher of Health is based on water-rich foods and supplements. See my daily serving recommendations:Pitcher of Health
  • Vegetables: 5 or more servings
  • Fruits: 3 or more servings
  • Whole Grains: 4-8 servings
  • Lean protein: 4-6 servings
  • Fats: 3-4 servings
  • Supplements: Daily multi-vitamin

A key aspect to think about as you look at the Pitcher of Health is to consider these guidelines as part of what I call the “80/20” rule. Your diet should consist 80% of great, healthy nutritious foods and 20% should be more flexible—foods you love regardless of whether they are “good for you.” If you never allow yourself the joy to experience your favorites treats in moderation, eating can become a chore and the tendency to binge eat will be much greater. Plus, when people eat the 80% portion of the pitcher regularly, they tend to decrease intense cravings for less than ideal foods so that, over time, their 20% starts to look a lot like their 80%.

And the health benefits of eating well are so clear. I often like to say that, “Before there was medicine, there was food.”

 

Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement.

If you liked this post, you will also like: The Science of Cellular Water Explained

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