Daily Nutrition Recommendations for Healthy Skin ✨ | Sarinah Hurford

🧡Radiant skin is a reflection of inner health and balance. To glow from the inside out, focus on your gut health, efficient detox pathways, consuming optimal nutrition, adequate hydration and plenty of omega rich foods.
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🧡Limit pro-inflammatory & congesting foods & beverages. Many people notice significant skin improvements with reducing or avoiding dairy and gluten (if intolerant), sugar, caffeine, artificial ingredients, processed foods, highly refined cooking oils & high sugar beverages.

🧡Consider a 4-6 week elimination & reintroduction trial to identify any suspected food sensitivities while working on improving your gut health & detoxification
pathways, ideally with the guidance of a holistic health practitioner. With time you may be able to better tolerate problematic foods.

🧡Keep your skin well hydrated by sipping on pure water (2L +) throughout the day & avoid drinking 30-60 minutes around mealtime as fluid dilutes digestive enzymes which we need in high concentration to efficiently break down food. This can lead to impaired nutrient absorption & digestive complaints.

🧡​Lubricate the skin from the inside out & reduce inflammation with high quality omega rich foods including chia seeds, walnuts, fish, algae/hemp/flaxseed oil (refrigerate or keep in a cool dark space for longer shelf life).

Food & Beverage Ideas for Healthy Skin

Upon rising:
Drink 1 glass of warm, pure water with the juice of ½ lemon or 1 Tbsp of apple cider vinegar
Breakfast:

• Chia Omega Booster (see recipe)
• Smoothie with plant protein or collagen powder, presoaked chia and seeds, coconut yoghurt/kefir, plant milk, water, cacao, berries, fresh greens
  
• Midnight Baker or OM Goodness toast with almond butter or hummus with sprouts & cherry tomatoes
  
• Eggs, fresh salmon, greens, avocado, sauerkraut, hummus, fresh herbs

Mid-morning & afternoon hydration:

• Herbal tea – Tonic Room has blended a delicious & nutrient rich “Skin Tea” with Burdock, Calendula, Dandelion Root, Ginger, Nettle, Red Clover & Sarsaparilla to help support healthy detoxification pathways for radiant skin
  
• Hot water with freshly grated ginger and turmeric root
  
• Bone broth (collagen support)
  
• Miso broth with seaweed (probiotic support)
  
• Kombucha
  
• Pure water

Lunch & Dinner - aim to combine ingredients from the following food groups

• Protein - legumes, pulses, tempeh, nuts, seeds, fresh fish, organic eggs, poultry & meat
  
• Healthy fats - avocado, fish, tahini, extra virgin plant oils, nuts & seeds
  
• Vegetables – beetroot, broccoli, Brussel sprouts, capsicum, carrots, green beans, kale, lettuce, pumpkin, rocket, sweet potato, silver beet, spinach, zucchini etc. High in Vitamin C to help the body produce collagen
  
• Fibre – amaranth, brown rice, buckwheat, chia, millet, quinoa, lentils, chickpeas, beans, seeds, vegetables
  
• Probiotic foods - kimchi, sauerkraut, miso, kefir
  
• Herbs – basil, coriander, dandelion leaves, garlic, ginger, oregano, parsley, rosemary, thyme, turmeric etc.
  
• Homemade dressing – avocado/hemp/flax/olive oil, lemon juice, apple cider vinegar, garlic, herbs & spices
  
• Homemade condiments – guacamole, hummus, pesto, salsa, tahini satay sauce, tzatziki (with coconut yoghurt)

Chia Omega Booster

Nutrition properties:
Omega 3, fibre, protein, healthy fat, antioxidants, calcium, iron, magnesium, zinc, vitamins A, B, E
+ D, plus additional nutrients.
Ingredients
5 Tbsp chia seeds
1 Cup unsweetened plant milk (almond, cashew, coconut etc.)
¼ tsp pure vanilla extra
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Add ingredients to a small glass jar. Stir well and leave in the fridge overnight
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Topping options (choose a few):
1 tsp cinnamon powder (Cinnamomum zeylanicum – high quality variety)
1 tsp cacao nibs
1 tsp cacao or carob powder
1 tsp coconut flakes
1 Tbsp chopped nuts or seeds
1 Tbsp nut butter
1 Tbsp plain coconut yoghurt/kefir
2 Tbsp berries
2 Tbsp sliced banana, mango, papaya, kiwifruit

Add your favourite toppings to the chia blend before or after soaking – enjoy!!

Recipe & nutrition recommendations
By Sarinah Hurford – Naturopath & Medical Herbalist

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