Get Glowing

The sun is starting to shine brighter and it’s time to start showing some skin and healthy hair is always in season. Vitamin E and biotin are both keys to get glowing. Vitamin E is a fat-soluble vitamin that acts as an antioxidant. It protects cells against damage caused by free radicals and boosts our immune system against viruses and bacteria, as well as plays a role in red blood cell formation. Biotin is a water-soluble vitamin that is essential for growth and also assists with metabolism. Biotin is found in foods that are good sources of B vitamins. While you can get both of these as supplements I prefer to get my vitamins and minerals from real food! Check out how you can get plenty of both below.


Vitamin E Sources

  • Almonds – the perfect snack or salad and oatmeal topper
  • Avocados – a creamy addition to salads, sandwiches, and sides
  • Spinach, kale, broccoli aka green leafy vegetables – take your pick as a side or salad
  • Sunflower seeds – sprinkle on salads or as a snack
  • Vegetable oils, such as sunflower, safflower, corn, and soybean oils – cook with these on occasion

My favorite vitamin E-rich snack: half an avocado drizzled with one teaspoon of honey and topped with one tablespoon of sunflower seeds.

Biotin Sources

  • Avocados – rich in vitamin E and biotin so the perfect excuse for guacamole
  • Chocolate – a one ounce snack with some added antioxidants
  • Eggs – breakfast (duh) or hardboiled for a snack
  • Legumes – beans and lentils as a side or on a salad
  • Milk – drink 8 ounces with breakfast or use in a smoothie
  • Nuts – a handful is always a perfect snack
  • Nutritional yeast – sprinkle on oats, granola, yogurt, salads, or in a smoothie
  • Pork and salmon – both can be the star of your dinner


Smoothie Boosters

Smoothies are one of my favorite quick and healthy meals. Whether you are trying clean out your fridge or are in a hurry – smoothies are the solution. Smoothies can easily turn into sugar bombs if you aren’t careful. It’s extremely important to add some protein, fiber, fat, and essential nutrients to the mix! Side note: protein powder is another great addition besides the ones listed below. I keep all of these in my pantry at all times. They are good to have on hand for a variety of other uses.


Top 6 Smoothie Boosters

1. Oats – Oats add bulk and fiber to your smoothie. Per 1/4 cup you get about 4 grams of fiber. They won’t change the flavor and are a great source of manganese, copper, biotin, and molybdenum. Molybdenum assists in chain reactions in the TCA-cycle for energy.

2. Unsweetened coconut flakes – Coconut adds medium chain triglycerides and a nice tropical flavor. MCTs provide about 10% fewer calories than long chain fatty acids which are rapidly absorbed and metabolized as fuel. Instead of being stored as fat they are used as energy. Unsweetened flakes cut back on sugar and calories versus the sweetened flakes.

3. Chia seeds – Chia seeds are packed with fiber, protein, and omega-3 fatty acids. These fatty acids help to decrease inflammation and promote glowing skin. They are responsible for cell membrane health which influences how much water is kept in a cell meaning healthier skin.

4. Ground flaxseed – Flaxseed is also packed with omega-3 fatty acids. Not only do they promote glowing skin, but they also promote heart health by lowering LDL (bad) cholesterol and increasing your HDL (good) cholesterol.

5. Hemp seeds – Hemp seeds are a complete protein. This means they contain all of the essential amino acids. Three tablespoons provide 10 grams of protein! They also contain magnesium, iron, and vitamin E.

6. Turmeric – Turmeric is a spice from the ginger family. It adds an earthy, spicy flavor to your smoothie. It is a great source of antioxidants leading to anti-inflammatory effects inside the body. Antioxidants help fight free radicals which can decreased your risk for cancer, diabetes, and heart disease.


Happy Hydration

How much water should you drink a day? This is a common question that I come across often. Water makes up 60% of the human body. That’s a lot! Water plays a role in metabolism, aids in digestion, flushes out toxins, transports water-soluble nutrients, and aids in the production of hormones and neurotransmitters. We would not be able to survive without water.

In general, we need 8-10 cups of water per day which is equivalent to 64-80 ounces per day. The adequate intake (AI) for men is 15-16 cups of fluid per day and 11-12 cups for women. This recommendation is increased if you exercise, sweat, or are not getting enough food that contain water (think: fresh fruits and vegetables). Add an extra 1-2 cups or more of water per day depending on your workout.

During a workout that lasts longer than one hour make sure to drink plenty of water to account for all of your fluid losses (sweat) and for a really strenuous workout add some carbohydrates and sodium (i.e. Gatorade or coconut water). The reason for this is that during prolonged exercise carbohydrates become necessary to provide a metabolic molecule to continue fat oxidation – fat is our primary source of energy.

Top Five Benefits of Drinking Water

  1. Increases energy – Drinking plenty of fluids helps keep your body healthy and happy! Dehydration can do the opposite. Stay energized by staying hydrated.
  2. Promotes weight loss – By staying hydrated you can more accurately assess your hunger cues. Sometimes hunger can be mistaken for thirst!
  3. Flushes out toxins – The kidneys and liver are the filter systems within our bodies. Water is necessary for removal of waste and by-products from metabolism.
  4. Key to radiant skin – Our skin is made up of cells which are mainly water. Drinking enough water can reduce dry, tight, or flaky skin – meaning preventing wrinkles and glowing skin!
  5. Aids in digestion – Water plays a vital role in digestion by keeping things moving within your intestines. Stay hydrates for your digestive health.

My favorite way to drink water is with a squeeze of lemon. What’s your favorite way to add flavor? Tell me below!


Goji-Go Trail Mix

DSC_0247Goji berries or wolfberries are native to parts of Asia and Europe. They are considered  “superfood” and for good reason! If you’ve never tried a goji berry they taste similar to a dried cranberry and have a raisin-like texture. You can use these antioxidant packed berries on oatmeal, yogurt, or salads, in trail mix, or just pop ’em in your mouth.

Nutritionally, goji berries are a complete protein since they contain 18 amino acids (11 of which are essential), as well as plenty of vitamin A, vitamin C, selenium, iron, and fiber. All those nutrients and antioxidants help promote glowing skin and can give your immune system a boost. I’ve shared with you my favorite way to enjoy goji berries below – a quick recipe that doubles as a quick snack!

Goji-Go Trail Mix


  • 1/4 cup goji berries DSC_0230
  • 1/4 bar 72% dark chocolate, chopped
  • 2 tbsp unsweetened coconut flakes
  • 1/2 cup unsalted almonds
  • 1/4 cup banana chips


Add all ingredients to a bowl and combine. Enjoy on the go!

Note: Use at least 70% dark chocolate. Also, you can find unsweetened coconut flakes in most grocery stores now. Bob’s Red Mill makes this product along with some other brands.

Number of servings: 2 | Serving size: 1/2 cup
Calories: 330, total fat: 24 g, total carbohydrate: 21 g, dietary fiber: 6 g, sugars: 11 g, protein: 10 g


What’s your favorite healthy trail mix? Tell me below!