Protect Your Skin from the Inside Out  

Basking in the summer sun can feel so good after a long winter of being indoors. But too much sun exposure can lead to premature aging, "sun spots," and skin cancer. So what can you do to protect your skin and keep that youthful appearance?  

Of course you know about using sunscreen, wearing protective clothing, and staying out of the hot mid-day sun. But what you eat and drink is also vital to keeping cells healthy and repairing damaged ones.

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Dietary Skin Solutions

• Red and orange vegetables and fruits, like tomatoes, red and orange peppers, watermelon, oranges, and tangerines are high in antioxidants that provide natural sun protection and may help repair damaged cells after sun exposure
• Red wine contains a phytochemical which activates antiaging proteins (just remember, limit yourself to 1 glass a day for women and 2 glasses a day for men)
• Foods high in vitamin A and beta carotene are important for healthy skin--these include dark green veggies, egg yolks, and orange veggies and fruits (spinach, arugula, leafy greens, bok choy, broccoli, peaches, nectarines, apricots, sweet potatoes, yams, carrots)
• Vitamin E  protects cells from the damaging effects of free radicals, which are molecules that contain an unshared electron. The body is exposed to free radicals from environmental exposures, such as cigarette smoke, air pollution, and ultraviolet radiation from the sun. Good sources include wheat germ oil and wheat germ, sunflower seeds, almonds, hazelnuts, peanuts, and vegetable oils.
• Healthy fats from fish, nuts, seeds, flax, and olive oil keep our skin soft and supple.   
• Keeping well-hydrated during the hot summer months is especially important for nourishing our parched cells. Try water with a wedge of lemon, lime or cucumber or unsweetened black, green, or herbal iced tea. If you've never made sun tea, give it a try! 

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 Contact Me

If you or someone you know needs help improving their diet, click here to contact me.  

July 4th Recipes

With the holiday around the corner, try out these refreshing recipes that make use of the great seasonal produce available right now.

Melon, Berry and Feta Salad

Serves 6 

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 small shallot, thinly sliced
• 1/2 teaspoon minced preserved lemon peel or lemon zest
• 1/4 teaspoon crushed red pepper
• Salt
• Freshly ground pepper
• 1/2 green melon (about 1 1/4 pounds)-halved, cut into wedges, peeled and thinly sliced
• 1/2 orange or yellow melon (about 1 1/4 pounds)-halved, cut into wedges, peeled and thinly sliced
• 1 cup blackberries
• 2 ounces feta cheese, cut into thin slices
• 2 tablespoons snipped chives

1. In a small bowl, combine the olive oil, lemon juice, shallot, preserved lemon and crushed red pepper and season with salt and pepper.
2. Arrange the melon slices and blackberries on a platter. Drizzle the dressing over the fruit. Garnish the salad with the feta and snipped chives and serve.

 White Gazpacho 

This soup is a refreshing change from the typical tomato-based version and is the perfect blend of sweet and tangy.

Serves 6.

• 1 cup stale, crustless 1/2-inch white country bread cubes
• 1 cup white grape juice
• 1 1/4 cups blanched sliced almonds
• 1 cup peeled, seeded and diced cucumber
• 1 Granny Smith apple-peeled, seeded and chopped
• 1 cup seedless green grapes
• 1 garlic clove
• 3 tablespoons sherry vinegar
• 1/4 cup extra-virgin olive oil, plus more for garnish
• 1 cup buttermilk
• Salt
• Freshly ground pepper
• Shredded mint leaves, for garnish

1. Preheat the oven to 350°. In a small bowl, soak the bread in the grape juice for 5 minutes, pressing to soften.
2. Spread the almonds in a pie plate and toast for 6 minutes, until lightly golden; let cool. Transfer 1 cup of the almonds to a blender. Add the bread, cucumber, apple, grapes, garlic, vinegar and 1/4 cup of olive oil. Puree until smooth. Strain the soup through into a bowl, pressing on the solids. Whisk in the buttermilk and season with salt and pepper. Refrigerate until chilled, at least 30 minutes.
3. Pour the gazpacho into cups and garnish with the mint and remaining 1/4 cup of almonds. Drizzle with olive oil and serve.

Farmhand Salad with Goat Cheese

This great chopped salad avoids the problem of wilting lettuce.

• 1 fennel bulb, halved and cored
• 1 large carrot
• 1 small golden or chioggia beet, peeled
• 3 large radishes
• 1 endive, sliced crosswise 1/2 inch thick
• 1 cup baby arugula
• 1 tablespoon tarragon leaves
• 1 tablespoon dill
• 1 tablespoon flat-leaf parsley leaves
• 1 tablespoon snipped chives
• 1 tablespoon balsamic vinegar
• 2 tablespoons extra-virgin olive oil
• Salt
• Freshly ground pepper
• 3 ounces fresh goat cheese, crumbled
• 1/2 cup chopped marcona almonds
• 4 Medjool dates, pitted and thinly sliced

1. Using a mandoline or a sharp knife, very thinly slice the fennel, carrot, beet and radishes and transfer to a large bowl. Add the endive, arugula, tarragon, dill, parsley and chives.
2. In a small bowl, whisk the balsamic vinegar with the olive oil and season with salt and pepper. Add the dressing and half of the goat cheese, almonds and dates to the salad and toss gently. Transfer the salad to plates and garnish with the remaining goat cheese, almonds and dates. Serve right away.  

Stone Fruit Poached in Red Wine

• 1 cup sugar
• 2 1/2 cups dry rosé wine
• 1/2 vanilla bean, split
• One 3-inch strip of lemon zest
• 1/2 teaspoon salt
• 6 large firm, ripe plums-pitted and halved, pits reserved
• 6 large firm, ripe apricots-pitted and halved, pits reserved
• Frozen vanilla yogurt, Greek-style yogurt or sweetened crème fraîche, for serving

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