Beauty and the EATS

Beauty and the EATS

Ladies and Gents! There’s a reason that your skin, hair, and nails glow when you eat right. Chemicals in food get absorbed through your bloodstream and end up in these places! Things like collagen, which is a protein found in your “beauty spots” (read: your muscles, skin, and tendons) and certain vitamins can help you radiate from the inside out, #literally. Take it from me… I’m actually 85 and look and feel great! Lolz.

Monica is back on the blog today helping us get gorg with a few simple tricks to keep summer skin looking it’s best. Read on for some #dietitianapproved beauty boosters and busters.

Collagen: this protein is what skin/dreams are made of. Visit and look for the collagen supplement!

Water: Your skin will be supple, your nails will shine, and you’re less likely to turn to cravings when your body is well-hydrated. Ask me for an exact amount for you!

Spices: turmeric, cinnamon, cayenne, rosemary, sage, oregano

Fish – fewer wrinkles: salmon, mackerel, herring, sardines

Smooth skin: Dark orange, red or green fruit and veggies, such as butternut squash, carrots, cantaloupe, sweet potatoes, tomatoes, spinach, blueberries, avocado, figs

Eat for alkalinity: alkaline-forming foods, such as parsley, almonds, kale, pears, lemons, and apples.

Get Adequate Protein: If you don’t eat enough protein, you are depriving your skin of the amino acids that go into making collagen (which makes your skin strong) and elastic tissue (which makes it supple).

Omega-3s: skin-strengthening omega-3 fatty acids (think sardines, chia seeds, hempseeds, flaxseed that has been freshly ground + refrigerated, and walnuts)

Collagen-boosting vitamin C: Vitamin C is a potent antioxidant that boosts production of collagen fibers that help keep skin smooth and firm] Choose: bell peppers, strawberries, citrus fruits, kale and broccoli

Antioxidant-rich vitamins A and E; fight the damage from free radicals on your skin
Choose: almond butter, swiss chard, wheat germ, pumpkin, sweet potatoes, carrots and cantaloupe

Sulfur: build and rebuild collagen/keratin: important for hair, skin and nails

Zinc: promotes cell division, cell repair, cell growth and production; helps the liver function
Choose: brazil nuts, macadamia nuts, pumpkin seeds, walnuts

Fermented Friends: these keep your gut happy, your skin regenerative, and your immune system swimming. Think: Saurkraut, Pickled foods without additives and preservatives, Kefir and yogurt, Kombucha, Yellow ginger from sushi plates, Miso soup, and Tempeh

[Avoid] Sugar!!
White flour, white pasta, white crackers, white bread
Processed foods made with a lot of salt/sugar/fillers
Farmed fish; non-organic meats/poultry/produce
Most processed foods, in general!
Fried foods
Creamy foods
Commercially-prepared salad dressings, sauces, and condiments

Now you know which foods to crave on your next snack attack. Cheers to your new glowing self!

Essentially Yours,


Monica Heather Auslander, MS, RD, LD/N is the Owner of Essence Nutrition, LLC launching January 4th 2016 in Coral Gables. Essence is a boutique luxury private nutrition consulting practice serving individuals and corporations. She previously was a clinical dietitian at Jackson Memorial Hospital. Today she is the official “nutritionist-a” to the “Brickellista”!

Find me on: Web | Twitter | Instagram

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