Superfoods for your skin

Superfoods for your skin are necessary to promote health from within. Yet, trying to eat the required amount of nutrients can be a challenge with our daily hectic lifestyles, so here are some superfoods that you can add to smoothies, or use within your usual recipes.


Packed with omega 3 that help to nourish your skin, reduce redness and inflammation.

Berry chai smoothie

Process the following ingredients in a blender:

  • 1/3 cup of blueberries
  • 1/3 cup of raspberries
  • 1/3 cup of strawberries, chopped
  • 1/2 tbsp of chia seeds
  • Optional: 1/2 cup of water



Rich source of protein, your body’s building blocks for repairing and restoring cells.

Process the following ingredients (add or decrease to create your own taste)
  • 1 ripe banana, previously peeled and frozen
  • ½ cup (52 g) sliced cucumber (organic when possible // skin on)
  • ¾ – 1 cup (180-240 ml) light coconut (or other non-dairy) milk (less for thicker smoothie, more for thinner smoothie)
  • 1 cup (30 g) spinach or chopped kale (organic when possible // I like to freeze mine)
  • 1 tsp spirulina
  • optional: 1 Tbsp Chai seeds

Option for serving

  • ¼ cup (37 g) frozen or fresh blueberries (organic when possible)


Remember reduce your intake of caffeine, try to reduce or remove your dairy, limit your alcohol intake and increase your water intake.

An amazing book ‘Radiant: Recipes to heal your skin from within’ by Hanna Sillitoe is packed with skin friendly meals is a great way to begin healing from within. 

Taken from Amazon – ‘For 20 years, Hanna Sillitoe suffered from psoriasis, eczema and acne. They dominated her life and shattered her confidence. When her doctor told her the only remaining treatment was chemotherapy, she began her own research and completely changed her diet, with dramatic results. Now free from all skin complaints, Hanna is sharing her secret.

Her programme begins with a juice cleanse, then moves onto delicious, skin-loving meals, including Immunity Ramen, Beet Burgers, Cheese-less sauce and even Clean Tiramisu. There is also a selection of homemade beauty products, such as Avocado and Honey Facemask and Rosemary and Lemon Salt Scrub.

So if you are searching for a healthy, natural way to a beautifully clear complexion, follow Hannas recipe for good health and clear skin’.

Super Healthy Skin radiates from within

Super healthy skin, a challenge to most. Looking great from the outside requires a high level of maintenance from within. No matter how much money or time you spend on skin care products, unless your cells are in top notch, you’re fighting a constant battle.

Your skin is your outer protective layer, shielding your delicate internal organs and providing a case to keep them in. The skins outer layer is fighting 24/7 to protect and fight off invaders.

There is a number one invader that causes damage both on the surface and inner layers of your skin, Stress!

In very simplistic terms, nerve endings in the skin sense and respond to stimuli. For example, if you touch a hot pan, you instinctively withdraw your hand, as the nerves responded and triggered the reaction. The same goes for stress. Stress triggers a tension to occur in muscles, including muscles in your face. This persistent state restricts circulatory flow and absorption of nutrients, that triggers a reactive response, often inflammatory, resulting in outbreaks, reddening, psoriasis and eczema. 

Stress prevents super healthy skin and natural healing. As brutal as it sounds, unless you reduce your stress levels, your entire body struggles to function effectively and not only will your skin reflect the trauma from within, so too will your mood and energy levels, so everyone can suffer!

Many of my clients initially present with the common goal of weight loss, though as the consultation explores deeper, self-image and energy levels often become goal motivators. The weight loss will bring with it the improved skin and increased energy, providing the dietary advice is taken on board. Stumbling blocks arrive when clients identify realistic time frames to work with, this simple task often forces the client to recognise that they are not as calm and unstressed as they had thought themselves to be. It is only when we step back from our busy lives and take stock of what is truly going on around us, can we see the bigger picture. Whilst you may well have your daily chores timed to perfection, this merely masks the stress on the body in order to stick with the schedule. Where is there a window to accommodate the road works that arrived over night, the lost school shoe as you dive out the front door, the queue in the ladies toilet making you a few minutes late for that very important meeting? We schedule our lives to run perfectly, but do we schedule ‘me time’? When did you last consider the state of your skin? Look now in the mirror, can you honestly says it looks like super healthy skin?

Stress increases hormone release and this can alter the level of oil production in our skin. This stress causes the body to concentrate on the key organs, it is a natural response in preparation for the ‘flight’ or ‘fight’ response. This reaction reduces oxygen and nutrient delivery to the less important organs and your skin unfortunately falls into this category.

So what can be done to maintain, prevent and restore our skin?

Click on the topic of interest for tips and advice.

Stress management for the skin






Omega-3: Food for improved mental clarity and function that may also protect against diseases.


Recently The Journal of Alzheimers Disease have reported that “This is very important research because it shows a correlation between lower omega-3 fatty acid levels and reduced brain blood flow to regions important for learning, memory, depression and dementia.”

Supplements can support your intake of Omega -3 supplements, NYROrganics Omega-3.6.9 Blend is ideal.

Omega-3 Food for improved mental clarity and function that may also protect against diseases.

Omega-3 Fatty acids are crucial for mental health and wellbeing. Foods high in saturated fats affect the molecular systems that maintain mental function. Correct nutritional intake plus regular exercise improves cognitive function.

Your diet is influenced by multiple external and internal factors. External factors are those associated with culture, family habits, geographical location, income and society in general, not to mention media and advertising pressures.

Internally your brain controls your eating behaviours. Memories associated with both pleasure and dislike of foods remain with you for many years; as does the use of food as a reward.

Studies relating to the interactions of your brain when consuming Omega-3 fatty acid saturate the food sector. Within your brains cell membranes is an omega-3 fatty acid known as Docosahexaenoic acid (DHA).

As the Western diet has evolved, there has been an increased intake of saturated fatty acids; and decrease intake of omega-3 fatty acids. Research suggests this may have some relation to the high levels of depression.

For several years, therapists have combined diet and exercise to reduce symptoms of depression and bipolar disorders. The thought behind this is where therapists focus on the gastrointestinal tract playing a critical role in the release and production of enzymes and nutrient absorption. The vagus nerve, stems from the base of the brain to several organs linked to the digestive tract. Inflammation within the gastrointestinal tract puts pressure on the vagus nerve, resulting in stimulation, and this reaction decreases the behaviour of neurotransmitters in your brain.

Some hormones found within your gut are associated with influencing your cognitive process and emotions:

Leptin – chemically reacts (synthesised) within the adipose tissue. This is loose connective tissue, with the main role of storing energy. Leptin also sends signals to your brain to reduce appetite. If your leptin levels fall when you lose weight, this can trigger hunger and increase your appetite and food craving.

Ghrelin – a growth hormone produced in the stomach and small intestine, known as the ‘hunger hormone’. The hormone influences part of your brain called the hypothalamus, which controls your appetite and more recent research has linked it to food ‘reward’ behaviours. Ghrelin also controls insulin release.

When you are dieting, the ghrelin levels are high and triggers the hunger response.

Your food intake both amount and nutrient content affect multiple brain processes that impact the behaviours of neurotransmitters and signal pathways; in basic terms food affects the way you brain reacts.

A deficiency in omega-3 fatty acids can result in impaired memory function and has been associated with mental disorders including depression, where those with diets rich in omega-3 fatty acids research findings found less episodes of depression and improved cognitive function and overall benefit to health.

Interestingly exercise with a diet rich in omega-3 fatty acids reduces the mental decline associated with ageing.

Foods that contain omega-3 fatty acids:

Fish – Salmon
Flax seeds
Kiwi fruit
Butternut squash

Other nutrients that improve /support cognitive function:

Curcumin – Turmeric (curry spice)

Flavonoids – Cocoa, green tea, citrus fruits

Vitamin D – Fatty fish, mushrooms, soy milk, cereal grains.

Vitamin E – Asparagus, avocado, nuts, olives, spinach, wheat germ.

Vitamin C – Citrus fruits

Calcium – Milk,

Zinc – Oysters, small amount in beans, almonds, sunflower seeds.

Selenium – Nuts, meat, fish, eggs.

Choline – Egg yolks, turkey, lettuce.

Copper – Oysters, lambs liver, brazil nuts, cocoa.

Iron – Red meat, fish, poultry, lentils, beans.

Neal’s Yard Organic remedies Omega3.6.9 Oil Blend supports overall health and wellbeing.

Simply drizzle over vegetables, pasta or rice, add to your smoothies or juices, or just take from the spoon, whichever way you chose, you are boosting your overall health and wellbeing.

Rich in balanced ratio of omega 3,6 and 9 fatty acids, this nutritional, certified organic oil blend of Linseed Oil, Avocado Oil, Pumpkin Seed Oil, Evening Primrose Oil is ideal for the whole family.

Bridge Pose great for releasing stress

Unfortunately no matter how good our intentions are, at some time in our lives we experience bouts of anxiety, episodes of fatigue, headaches & backaches and often insomnia.

The Bridge Pose is a great way to release stress an can help to decrease all the above symptoms.

Taking time to allow your body to focus on breathing and hold the Bridge Pose between 5 – 15 breaths will help to reduce the above symptoms.

If you suffer with asthma, elevated blood pressure, bone disorders like osteoporosis the bridge pose should not be practiced.

How to do the Bridge Pose

Lie flat on your back, arms at your side, knees bent and feet flat on the floor.

Feet should be hip width apart. Raise your hips to the sky pressing your upper arms and feet into the ground.

Hold your pose for 5-15 breaths.

As with all forms of exercise please consult a registered practitioner prior to attempting any of the exercise recommended by Nutrition Body and Soul.