GLOWING SKIN IN 7 DAYS

Key Principles for Glowing Skin:

• Hydration: Drink plenty of water throughout the day.Aim for 2-3 litres)
• Antioxidants: Focus on colourful fruits and vegetables rich in vitamins and antioxidants.
• Healthy Fats: Include sources of omega-3 fatty acids for skin elasticity and hydration.
• Limit Processed Foods: Reduce intake of sugary, processed, and fried foods.
• Gut Health: Incorporate probiotic-rich foods for a healthy gut-skin connection.

Supplement Suggestions 

• Vitamin C: Supports collagen production and protects against sun damage. (1000mg)
• Vitamin D: Important for skin cell growth and repair. (1000-2000 IU)
• Omega-3 Fatty Acids: Reduces inflammation and promotes skin hydration. (1000mg)
• Probiotics: Support gut health, which can positively impact skin.

Tips and Tricks:

• Sun Protection: Wear chemical free sunscreen daily at prime sun times.
• Gentle Cleansing: Avoid harsh soaps that can strip your skin of natural oils. Opt for natural.
• Moisturise: Keep your skin hydrated with a moisturiser suitable for your skin type.morning and night
• Sleep: Aim for 7-9 hours of quality sleep per night for skin repair.
• Manage Stress: Practice stress-reducing activities like yoga or meditation.

7-Day Food Plan:

Day 1:

• Breakfast: Oatmeal with berries and walnuts.
• Lunch: Salad with grilled chicken or chickpeas, avocado, and mixed greens.
• Dinner: Baked salmon with roasted asparagus and sweet potatoes.
• Snacks: Orange, handful of almonds.

Day 2:

• Breakfast: Smoothie with spinach, banana, and almond milk.
• Lunch: Lentil soup with whole-grain bread.
• Dinner: Chicken stir-fry with broccoli, peppers, and  rice.
• Snacks: Apple slices with almond butter.

Day 3:

• Breakfast: Greek yogurt with chia seeds and berries.
• Lunch: Tuna salad (made with avocado instead of mayo) on whole-grain crackers.
• Dinner: Vegetarian chili with avocado and a dollop of Greek yogurt.
• Snacks: Carrots with hummus.

Day 4:

• Breakfast: Scrambled eggs with spinach and tomatoes.
• Lunch: Quinoa salad with cucumber, tomatoes, and feta cheese.
• Dinner: Baked cod with roasted Brussels sprouts and quinoa.
• Snacks: Pear, handful of cashews.

Day 5:

• Breakfast: Whole-grain toast with avocado and a sprinkle of red pepper flakes.
• Lunch: Leftover baked cod and roasted vegetables.
• Dinner: Chicken and vegetable skewers with a side salad.
• Snacks: Grapes, pumpkin seeds.

Day 6:

• Breakfast: Smoothie with berries, spinach, and protein powder.
• Lunch: Salad with grilled shrimp, avocado, and mixed greens.
• Dinner: Homemade pizza with cauliflower crust, vegetables, and low-fat cheese.
• Snacks: Edamame.

Day 7:

• Breakfast: Pancakes made with protein powder and topped with berries.
• Lunch: Leftover homemade pizza.
• Dinner: Salmon with a large mixed green salad.
• Snacks: Kiwi, walnuts.

Bulk Food List:

• Fruits: Berries (blueberries, strawberries, raspberries), oranges, apples, pears, grapes, kiwi, avocado, banana.
• Vegetables: Spinach, kale, mixed greens, broccoli, asparagus, sweet potatoes, tomatoes, cucumbers, peppers, carrots, Brussels sprouts, onions, garlic.
• Protein: Salmon, cod, chicken, tuna, eggs, Greek yogurt, chickpeas, lentils, edamame, protein powder.
• Grains: Oatmeal, quinoa, whole-grain bread, brown rice, whole-wheat flour.
• Nuts and Seeds: Almonds, walnuts, cashews, pumpkin seeds, chia seeds.
• Healthy Fats: Avocado, olive oil, omega-3 supplements.
• Dairy/Dairy Alternatives: Almond milk, Greek yogurt.

Now the REAL MAGIC

EXERCISE

Benefits of Exercise on the Skin:

• Improved Blood Circulation:
  • Exercise increases heart rate and blood flow, delivering essential oxygen and nutrients to skin cells.
  • This enhanced circulation promotes cell regeneration and repair, contributing to a healthy, glowing complexion.
  • It also aids in the removal of toxins from the skin.
• Enhanced Oxygen and Nutrient Delivery:
  • Increased blood flow during exercise ensures a greater supply of oxygen and nutrients, such as vitamins and antioxidants, to the skin.
  • These nutrients support skin health, repair damage, and maintain a youthful appearance.
• Detoxification Through Sweating:
  • Sweating opens up pores, allowing the body to eliminate dirt, oil, and impurities.
  • This process helps prevent clogged pores and acne.
  • Sweating also helps remove toxins accumulated from environmental exposure and diet.
• Stress Reduction:
  • Exercise reduces stress levels, which can positively impact skin conditions like acne, eczema, and psoriasis.
  • Stress can trigger hormonal imbalances that exacerbate skin problems.

Link Between Exercise and the Endocrine System:

• Hormonal Balance:
  • Exercise influences the release of various hormones, including:
    • Growth hormone: Promotes cell growth and repair, including skin cells.
    • Cortisol: While excessive cortisol can be detrimental, moderate levels during exercise can improve energy utilization.
    • Insulin: Exercise improves insulin sensitivity, which can positively impact skin health.
    • Endorphins: Exercise releases endorphins, which reduce stress and improve mood, indirectly benefiting the skin.
• Impact on Skin Health Through Hormones:
  • Hormones play a crucial role in skin function, including collagen production, hydration, and wound healing.
  • Exercise helps regulate these hormones, contributing to healthy skin.
  • Hormonal balance is very important for skin health. For example, fluctuations of hormones can cause acne. Exercise helps to stabilize these fluctuations.
• Regulation of Inflammation:
  • Exercise helps to regulate inflammatory responses in the body. Since many skin issues are caused by inflammation, this regulation is very important.SIMPLY PUT…….

…Exercise promotes healthy skin by improving circulation, delivering nutrients, detoxifying, and regulating hormones.

DM for a more tailored plan

Maria

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