Zoe Satara | Clinical Nutritionist
Our skin reflects our internal health. From what goes into the body to how the body processes it. In holistic medicine, dietary changes provide key nutrients beneficial for skin & tissue health, promoting clearer complexion, hydration, decreased redness and inflammation, wound healing, hormone control such as blood sugar (glycaemic) levels which can contribute to acne. See below a few key contributors to achieve healthy skin from the inside out:
》Hydration: aim to drink 1.5-2L of filtered water per day. Try a squeeze of lemon in a cup of warm water to start the day ~ cleansing the body of impurities. Buy a water bottle to track intake
The body is made up of 70% water. So, make sure you replenish the stores, Especially in Winter.
》Healthy fats: include nuts & seeds (chia, flax, sunflower seeds, pumpkin seeds, brazil nuts, macadamias, almonds, sesame/tahini) daily. Add a handful to salads, smoothies, or enjoy in bliss balls as a snack (See recipe below). Include oils such as extra-virgin olive oil, coconut, avocado oil or guacamole 🥑
》Quality sources of protein: fish (cold-water fatty fish: salmon, mackerel, sardines, herring), white meats (chicken, turkey), free-range eggs & legumes (lentils, beans, chickpeas/hummus, quinoa, hemp seeds) for collagen repair & reduced sugar cravings.
》Brightly coloured fruit and vegetables that are fresh, seasonal and organic if possible (dark leafy greens, broccoli, beetroot, pumpkin, carrot, berries, papaya).
All of which provides the body with antioxidants and essential nutrients including Vitamin A, C, E, Silica, Selenium & Zinc In general limiting consumption of refined sugar, processed foods, caffeine, alcohol, red meat and dairy (for some people). Nutritional supplementation may be needed for extra support on top of a balanced whole food diet. Speak to one of our Nutritionists/ Naturopaths to gain insight about your individual dietary needs.
As the skin is our main barrier between the body and the environment our external environment also has influence on the skin~ especially cold & dry winter weather~ when the humidity level outside drops, the water in your skin evaporates more quickly; this can make your skin feel dry and tight. I like to incorporate a daily/weekly routine to ensure my skin stays hydrated through these colder months. This includes:
》Dry Skin Brushing: Exfoliate and invigorate the skin by dry skin brushing 2-3 times a week: 2-5 mins before showering. Using a natural bristle, dry skin brush, apply long light brisk movements to the skin, brushing towards the heart from the feet/hands. I also like to exfoliate once a week with a homemade body scrub (coffee grinds, sugar, coconut oil). This helps to stimulate the lymphatic system, promoting elimination of toxins, removes dead skin cells, stimulates circulation & increased cell renewal.
》Warm/ cold shower: Another cause of dry skin in the winter is because of more frequent hot showers, which strips the skin of its protective oils. Try opting for cold at the start/finish to increase blood flow and improve circulation.
》Moisturising: Applying oil (sweet almond, coconut, avocado, jojoba) to whole body/ dry areas directly after showing to lock in the moisture.
》Sunshine: Ensure 15-30 minutes a day, exposing as much skin as you can in direct sunlight so the body can produce Vitamin D~ support immunity
Berry Bliss ball recipe
All the components to get your skin glowing from the inside out rolled into one deliciously simple healthy snack. These delicious superfood bliss balls are full of antioxidants as well as complete protein, healthy fats to keep you satisfied for hours. I often make a batch at the start of the week as an easy grab-and-go breakfast/ afternoon snack.
Makes approx. 12 balls
- 1 ½ cups of almond meal
- ½ cup desiccated coconut
- 3tbps collagen (Nutra Organics Collagen Beauty)
- 25g pea protein powder (Nuzest Vanilla)
- 3 tablespoons cacao powder
- sprinkle of cacao nibs
- 3-4 medjool dates, chopped
- ¼ cup cold-pressed coconut oil, melted
- 1 tablespoon of organic maple syrup
- ½ cup frozen raspberries, chopped
- extra ½ cup of coconut for dusting
1/ COMBINE almond meal, coconut, collagen, protein, cacao, cacao nibs & dates in a large bowl.
2/ ADD coconut oil + maple syrup, mix through until combined, stir through raspberries.
3/ ROLL into balls with hands then roll into coconut to coat.
4/ REFRIGERATE for one hour before serving.
5/ ENJOY! Will keep in fridge for up to 7 days.
Zoe Satara is a Clinical Nutritionist (BHSc Nutrional and Dietetic Medicine) and a certified Yoga Instructor (500hr RYT). She enjoys the simple things in life like cooking wholesome nutritious food, growing her own herbs and vegetables & spending time in the sunshine.