Discussing what healthy eating means, looking at vegan, glute-free diets. How what you put inside your body effects how you look on the outside. Healthy eating is about maintaing health, wellness, beauty, and energy.

Eight Components for Healthy, Glowing Skin

Healthy, beautiful skin comes from the inside out. Good nutrition promotes a healthy glow. So what we put in our bodies is as vital as what we put on our bodies. A healthy skin diet is a diet rich in antioxidants, vitamins and minerals. Research suggests that certain antioxidants such as vitamin C, Vitamin, E, Selenium, and Vitamin A (in the form of beta carotene) nourish and protect the skin to extend it’s youthful appearance.


Here are some of the most important components for a healthy skin diet:


1)   Vitamin A. Found in low-fat dairy products, and Vitamin A found in fruits and vegetables (beta carotene).  Beta Carotene is a nutrient that is critical for skin health. It is converted to Vitamin A in the body to aid in the growth and repair of body tissue, including your skin.  Best foods for beta carotene are: Sweet Potatoes, Kale, Carrots, Turnip Greens, Mustard Greens, Spinach, Dried Herbs, Butternut Squash, Lettuce (Romaine & Red Leaf) and Collards.


2 )  Vitamin C. Naturally found in skin, it is involved in collagen production and protects cells from free radical damage. Vitamin C is destroyed by exposure to sunlight, even when you spend a short amount of time in the sun. It can leave the skin depleted.  That’s why it is important to replenish your skin’s Vitamin C by eating plenty of Vitamin C-rich fruits and vegetables on a regular basis. Best foods for Vitamin C: Red and green hot chili peppers, guavas, bell peppers (all colors), kiwi fruit, fresh herbs (thyme and parsley), bark cauliflower, brussels sprouts, papayas, oranges, tangerines, asparagus and strawberries.


3)  Vitamin B3.  is one of the best forms of the B vitamins for your skin. Also known as Niacin, It is a skin-conditioning powerhouse, B3 treats a variety of skin conditions and irritations, including dermatitis, acne, rosacea, eczema, dry and sun-damaged skin, and hyperpigmentation. It’s also a strong anti-aging ingredient and as such, features prominently in skin care products targeted at fine lines and wrinkles. Best foods for Vitamin B3: Turkey, chicken, dairy products, liver, mushrooms, fish, peas, fortified breads and cereals


4)  Vitamin E. Protects cell membranes and guards against UV radiation damage. Some research suggests that Vitamin E may work with Vitamin C to provide an extra boost of anti-aging skin protection. Best foods for Vitamin E: Sunflower seeds, paprika & red chili powder, almonds, pine nuts, peanuts, dried herbs (basil & oregano), avocados, dried apricots, pickled green olives, cooked spinach and cooked taro root.


5)  Selenium.  An antioxidant mineral that helps safeguard the skin from sun damage. It helps delay wrinkles by protecting the skin’s quality and elasticity. Best foods for Selenium: Nuts (brazil buts), shellfish (oysters, mussels, whelk), brown rice, liver, fish, sunflower seeds, bran (wheat, rice & oat), caviar, bacon and pork chops, mushrooms, lobster, crab, whole wheat pasta and shrimp.


6)  Zinc.  Your skin contains six percent of all the Zinc in your body. This mineral is necessary for protecting cell membranes and helping to maintain the collagen that keeps the skin firm. Best foods for Zinc: Oysters, toasted wheat germ, skinless chicken (dark meat), lentils, roasted pumpkins, squash seeds, dried watermelon seeds, dark chocolate, cocoa powder, lean lamb, peanuts and crab.


7)  Omega-3 Fatty Acids.  Healthy fats help maintain cell membranes. They are effective barriers allowing water and nutrients in and keeping toxins out. Also known to protect the skin against sun damage. Best foods for Omega-3 Fatty Acids: Chinook salmon, herring, mackerel, halibut, sardines, eggs, soy milk, yogurt, oatmeal, walnuts, brussel sprouts, kale, mint rapeseed oil, cod liver oil, flax seed oil, and olive oil.


8)  Hydration.  When hydration comes from pure clear water the skin cells rejoice. Drinking water will help your body flush away toxins and allow the smooth flow of nutrients into the cells.  Cells that are well hydrated are plump and full. This means that the skin will look firmer and clearer (but not “fat”).  Many fruits and vegetables have high water content that contribute to overall hydration. Best foods that are high in water content: Watermelon, strawberries, grapefruit, cantaloupe, peaches, pineapple, raspberries, blueberries and plums, celery, cucumber, iceberg lettuce, tomato, zucchini, mushroom, eggplant and spinach.


You may already be practicing a healthy skin diet without even knowing it. This information on how a healthy diet nourishes your skin will give you some more ideas to expand your practice. (Photo: Daria Shevtosova | Pexels).



On-the-Go Food That’s Good For Your Skin

What you eat matters when it comes to keeping your skin healthy and vibrant. Because of our busy lifestyles we sometimes grab whatever is convenient to appease our appetite. Here are some on-the-go foods that contain properties known to nurture the skin. These whole, natural foods and beverages are good choices when you find yourself hungry and in a hurry. If you don’t have time to sit in a restaurant or prepare food, choose convenient food that’s good for your skin.

Greek yogurt
Pick up a single serving of Greek yogurt at the grocery store to support a smooth complexion. Greek yogurt contains more protein, vitamins and nutrients that are good for your skin than regular yogurt. Make sure you are picking up more authentic Greek yogurt- it should be thick!

A handful of walnuts is a good snack that delivers skin nurturing Omega 3 fatty acids and alpha-linolenic acid to improve skin elasticity.

Sunflower seeds
Sunflower seeds contain vitamin E and other anti-oxidants that help fight off inflammation that may cause acne. They help protect against damage from the sun. The essential fatty acid content of sunflower seeds is also beneficial to the skin.

Olive oil contains mono-saturated fatty acids, antioxidants including Vitamin E, and polyphenols such as oleic acid that are known to reduce cell damage caused by free radicals. You can increase your consumption by choosing an olive oil based dressing at a salad bar or select appetizers that contain olive oil such as spreads, dips, or sauces. You can buy a jar of olives and eat them as a snack. Add an olive to your drink.

Oatmeal breakfast and snack bars are readily available in most convenient stores. Oatmeal contains protein and fiber and helps stabilize blood sugar levels. Some bars are better than others. Read the nutrition label for sugar content, number of calories, and grams of protein and fiber.

Dark chocolate
Dark chocolate contains flavonols that help protect your skin from UV light damage. Flavonols also battle free radicals and increase blood flow. Look for dark chocolate that contains at least 70 percent cacao. When calories are a concern, limit consumption to one ounce per day.


Drinking a bottle of water will help you stay hydrated and avoid sugary drinks. Drop a lemon or orange peel inside to add flavor and limonene, which is an oil in the peel that can help protect the skin from UV light.

Green tea
Order a cup of green tea or purchase it by the bottle to get the polyphenols known to support more elastic skin and a smooth complexion. They also can reduce damage caused by the sun. Catechins in green tea deliver nutrients to skin cells.

A research study with women showed that coffee drinkers had a lower incidence of non-melanoma skin cancer. Caffeine also has anti-inflammatory properties that may reduce redness in skin.

When you find yourself in a hurry choose convenient, natural foods to satisfy your hunger as well as your skin. Let us know if you have any good for your skin convenient foods we should add to the list.

In our next post we will be sharing our Five Best Do-It-Yourself all natural recipes to help cleanse the skin.

A Positive Approach to Healthy Eating and Skin Beauty

What you eat and how you eat are important to maintaining good health and beautiful skin. One approach to reaching this goal is to make a list of foods that nurture the skin – from green tea to salmon to colorful vegetables and Greek yogurt. Or you may make a list of foods to avoid – sugar and refined carbohydrates. Limiting your self to only “good” foods and denying yourself any alternatives, may be too narrow of an approach to meet your wellness goals.

Before embarking on a wellness quest Elyse Wagner first wants to know what your beliefs are. She partners with clients to understand their personal goals and helps them achieve them. We talked to Elyse to get her take on how food and our beliefs about food can nurture or disrupt our path to wellness. She is a certified nutritionist and positive psychology professional. As a wellness coach, she incorporates both science and what she calls “body wisdom.“

YASOU: Where do you begin with a new client who wants to make healthier choices?

EW: People may say they want to lose weight or improve their skin. I ask ‘Why?’ to understand what it means to them. What is the motivating factor – is it health, beauty, wellness or something else?

YASOU: What role does food play in maintaining health, beauty, and wellness?

EW: “Food feeds us physically, emotionally and spiritually. It also contains little pieces of information for the body. Does this food contain vitamins, fats, proteins, carbohydrates? High quality food honors the body.”

YASOU: Modern nutrition science is uncovering insights about what we eat and how we look. What do you think?

EW: Our cells are meant to multiply and rejuvenate. Telomeres are strands of DNA at the ends of each of our chromosomes. They make it possible for cells to divide. The longer your telomeres, the better indicator it is for aging well. Fried, processed food decreases the length of telomeres and can speed up aging. Studies show that foods high in vitamins and anti-oxidants are strongly related to longer telomeres. Exercise and stress reduction are also cited for rebuilding telomeres.

YASOU: What are the biggest barriers that you see people confronting when trying to reach their wellness goals?

EW: They usually come to me with a surface complaint such as losing weight or looking younger. They don’t yet have the skills, strategy or self-confidence to make the necessary decisions that lead to a meaningful, sustainable lifestyle change.

YASOU: It’s hard to change, isn’t it?

EW: It is. I try to help people establish a mindset around their own value system. For example, if they are environmentally aware organic food choices may work well because it’s a part of what they value. The same goes for what they put on their skin.

YASOU: Why do you dislike the word “diet” so much?

EW: Healthy food choices are a lifestyle whereas diets are short-term and not sustainable.

YASOU: Why do you refer to how you eat rather than just what you eat?

EW: The digestive and nervous systems react to our state of being. If we are stressed, certain hormones are released. The nervous system goes into fight or flight mode, temporarily suppressing appetite. But if the stress continues cortisol is released and that increases appetite. Stress also seems to affect food choices with those high in fat and sugar being preferred. When we are joyful and surrounded by friends or family while eating that stress effect is countered.

YASOU: How important is being true to one’s self when on a wellness path?

EW: It’s so important to live your own truth. Life brings a lot of wear and tear to our bodies and minds. We need to give ourselves permission to move forward. What do you like? What makes you feel good? It differs for every person.

Thank you Elyse Wagner, you certainly offered us a positive perspective on reaching wellness goals. You can learn more about Elyse at www.MyKitchenShrink.com.

SuperFruits For Glowing Skin

It’s simple. One of the secrets to healthy, glowing skin is how you consume and apply the power of superfruits.

In your diet: Fruits and vegetables consumed internally are packed with antioxidants, fiber, vitamins, and other nutrients.

In your skincare: Fruits and vegetables for topical use are packed with antioxidants, fiber, vitamins and other nutrients.

Why super fruits? They are packed with all the ingredients you need to help you live longer, look better, and prevent disease.

Here at YASOU natural skin care we believe “good health = happiness = beauty”. We also believe that diet alone isn’t going to accomplish these goals for you but it is the MOST important step in that direction. By thinking about what you put in your body will also help you to start thinking about what you put on your body. They should be the same ingredients! Only then can you achieve the ultimate health and beauty benefits you are striving for.

So let’s look at some of the superfruits you can start incorporating into your diet daily and seeking in your skincare products.

1) Apples
• A great fiber source, the red and green skin contains quercetin, an antioxidant that packs   antihistamine and anti-inflammatory power.
• Promote the health of skin cells and rejuvenates them.
• A good source of vitamin B-complex vitamins and Vitamin C.
• Contains toning and exfoliating benefits for the skin.

2) Cantaloupe
• A Collagen-boosting super fruit that is packed with vitamin A and C (beta-carotene) that supports   healthy collagen formulation essential for keeping the skin firm and resilient.
• It’s folic acid promotes youthful elasticity and cellular regeneration.
• High in water content which helps hydrate the skin from the inside out.

3) Red Grapes
• The skin and seeds of red grapes contain resveratrol that controls the ageing process.
• Resveratrol is a strong antioxidant that helps maintain the health of the skin.
• A great source of vitamin E and vitamin C that helps protect the skin from pollution and toxin damage.
• Repairs and boosts collagen in your body.

4) Acai Berries
• Difficult to find but extremely high in vitamin C.
• Contain antioxidant properties that fight cell-damaging free radicals which damage and age the skin.

5) Blueberries
• Contain antioxidants that protect you from premature aging.
• Improve’s the skin’s clarity, firmness and glow.
• Alleviates redness and inflammation.

6) Aronia Berries also know as Chokeberries.
• Packed with polyphenos which helps reduce inflammation, minimizing acne and wrinkles!

7) Ciiturs Fruits
a) Lemon.
• Exfoliates, brightens and clears acne for smoother skin.
• Naturally bleaches the skin and quickens the rate in which dark spots, scars,
sun spots, acne scars and age spots fade.
• Helps keep skin hydrated.

b) Oranges.
• Reduces sunburn, blemishes and dark spots.
• Has mild bleaching properties.
• Rich in Vitamin E and is full of antioxidants.
• Works to prevent wrinkles and lines.
• Can correct the oil balance of the skin.
• Best known for its astringent and toning properties.
• Helps restore collagen in our body.

8) Kiwi
• Loaded with vitamin C and antioxidants.
• Keeps the skin firm.
• Prevents wrinkles.
• Stimulates collagen production.

9) Tomatoes
• Contains Lycopene-the best antioxidant for anti-aging.
• Moisturizes skin, keeping it healthy and shiny.
• Shrinks pore size.
• Revives the skin’s glow.
• High amounts of vitamin C which is know to brighten the skin.

10) Pumpkin
• Packed with fruit enzymes and alph hydroxy acids (AHAs), which increase
cell turnover, to brighten and smooth the skin.
• Contains antioxidants vitamin A and C which helps soften and soothe the skin.
• Boost collagen production that helps prevent the signs of aging.
• Treats dull complexions, aging skin and pigmentation.

You may already be eating these superfruits, if so bravo. If not, start now and look for skin care products that contain some of them. Consider that what you put on your body may be just as important as what you put in it. YASOU skin care products contain several of these superfruits. To find out more visit us at www.yasouskincare.com and check out our ingredients. Remember “good health = happiness = beauty.”


Holistic Health Coach Sarah Nicole Baker Connects Beauty with Nutrition and Health

Sarah Nicole Baker is a certified plant-based nutrition & holistic health coach, TV & media personality, and motivational speaker. She is the founder of Balanced Babe.com, BeHealthful an innovative series of health and wellness retreats and conferences.

I recently attended Behealthful’s Retreat: Spring Awakening and had such a great day that I reached out to Sarah to see if she would spend a little one-on-one-time with YASOU natural skin care to give us inside wisdom and guidance in our quest for a healthier beauty awareness.

Hello Sarah and thank you for spending some time with us!

YASOU: Sarah, how did your passion for health and wellness begin? Was there an aha moment, when you knew this is what you wanted to do?

SB: My passion for nutrition research and holistic health was a process that started to take hold when I was in my late teens, but I was modeling and acting full time which consumed my life. I lived in a small area in Istanbul, always cooked from scratch, and ate nothing but plant-based foods – all fresh and local produce. I transformed my lifestyle abroad and realized that I needed to promote this way of life in my community.

Being in the modeling industry is also very tough. There is a lot of criticism and it seems as if there is constantly a microscope on the model’s body image. I’ve been around a lot of young girls who have very poor self-esteem and extremely bad eating habits. Istanbul is an international meeting point for models all around the world. That trip turned a light bulb on in my head. I actually started Balanced Babe while living in Turkey and it evolved from there!

YASOU: People often associate good health with nutrition and exercise, but what about incorporating health into beauty routines? Are women waking up to the fact that they need to make better choices in their skincare and beauty products?

SB: The Balanced Babe lifestyle is all about bringing balance to your being which includes: nutrition, beauty, fitness, lifestyle, work, personal growth, personal life and more. We are definitely promoting home remedies for beauty routines and we stress the relationship between nutrition and beauty. A lot of what we consume shows on the outside. Our skin is the largest organ on our body and shows when we have impurities going on within us. When you feed yourself junk food, processed foods, sugars and alcohol, it will show on your skin. When you feed yourself natural, whole foods like fruits, vegetables, legumes, nuts and seeds, and complex carbs, you will also see it on your skin.

Women are starting to realize the importance of what you put ON your skin as well as maintaining beauty from the inside out. Harsh chemicals in products are absorbed into our system through our skin, and it’s starting to be eminent in the wellness industry. Natural, cruelty-free and plant-based products are definitely taking over!

YASOU: What is it that you look for in the skin care products you use? What should women look out for?

SB: It all depends on what I’m using the products for. I look for botanicals, flower essences, essential oils and other natural ingredients first. For example in my hair I always use products with Jojoba oil. The number one thing I look for when shopping for skin care is that my products are paraben and cruelty-free. I love products that have Green Tea to calm inflammation and vitamin A and C to jump start cellular turnover.

YASOU: With Spring upon us what should we be incorporating into our diets to help revive our skin after this long winter season?

SB: Definitely foods that are high in water content! Instead of constantly guzzling water to stay hydrated this season, eat water dense foods such as cucumber, watermelon, and asparagus. The foods highest in water content are fruits and veggies – you can never go wrong with fruits and veggies!

YASOU: What is one of your favorite wellness tips to help one start a path to a healthier lifestyle?

SB: The art of crowding out. I talk about this a lot in interviews and workshops. Crowding out is the exact opposite of cutting out. When you focus on the foods you need to cut out, you can end up getting discouraged and may feel deprived. Crowding out is done by focusing on foods to ADD to your diet, like the food groups I mentioned above. Experiment with nutrient dense recipes that you love. Once you start craving your favorite plant based recipes and focus on all of the options you have to cook with, you will naturally start to cut down on processed foods.

YASOU: I think we have touched on skin care, and nutrition but really we need to incorporate exercise and mental wellness to really be balanced, right? All these things really combine to result in better health and beauty. What would you suggest is a simple mental exercise one can start practicing?

SB: One trick I use that definitely helps me stay sane during the week is to make your to-do list before you go to bed. By doing this, you are planning the day ahead of you which allows you to get a better sleep. When I don’t have a to-do list all set on my night stand, I wake up in the middle of night forgetting something that I needed to do which disrupts my sleeping schedule and makes me groggy the next day. This trick is extremely simple to do and is a great step towards keeping your schedule organized, and your stress levels low!

YASOU: Can one practice happiness?

SB: Definitely! This can be done by investing time in YOURSELF. Do this right now: write down what makes you happy. Is that time with friends? Time with family? Alone time? Figure out what your “happy-place” is, and schedule time in your planner to do that at least one hour a day. Stop working past 7 p.m. and spend time with family. Waking up earlier is a lot better than going to bed later after staring at a computer screen! Make plans with friends over the weekend, call your family if they are in another state. Humans are meant to be connected with one another, love is a universal language. Practicing love can easily translate to happiness, and the easiest way to love and be loved is by having those human connections.

YASOU: Sarah, thank you so much for taking the time to share your knowledge with us! We really enjoyed speaking with you.