Health for Body Mind and Soul

Diet plays an important role in the condition of the skin, nails and hair which are extensions of the skin. Skin has three physical characteristics:

• The cells of the skin are constantly being replaced, and quickly respond to nutritional deficiencies. Skin cells require a continual supply of adequate nutrients for the reproduction of cells.
• The skin is an organ of elimination. It is part of the body’s purifying system, and eliminates some of the toxins that are found in the bloodstream.

  The skin’s ability to eliminate toxins may be affected by:

  • kidney or liver failure
  • constipation
  • a diet rich in animal products which includes processed meats, and shellfish

  Foods that Benefit the Skin

  Eating a diet that consist of raw fruits and vegetables for several days results in the disappearance of many allergy-related skin conditions. Fruits and vegetables should be eaten in their natural state as far as possible, without cooking or industrial processing. Instead of processed salad dressings use olive oil and fresh lemon juice.

  After a few days on the raw-food diet, breads, grains, and legumes may be gradually reintroduced into the diet. This allows for identification of allergens. Quite often the cause of skin conditions may be related to additives or spices. Individuals with sensitive skin usually will experience improvements in their skin condition with a diet rich in plant-based foods and deficient in processed foods (Pamplona-Roger, 2006).

  Fruits – all fruits assists with elimination of waste products from the blood through the urinary tract, thereby reducing the amount of toxins that accumulate in the skin.

  Fruits such as apricots, mangoes, oranges, papaya and other yellow fleshed fruits contain beta-carotene (vitamin A) which, helps to maintain healthy skin.

  Vegetables -vegetables also helps with elimination and provide essential vitamins which protect the skin.

  Whole Grains – the fiber found in whole grain products help to relieve the symptoms of acne, therefore are essential nutrients in the diet of these individuals.

  Soy Products – provides phyoestrogens that assist with hormonal balance which help to prevent acne.

  Vitamin E – acts together with Vitamin A to maintain healthy skin cells. Vitamin E is found in wheat germ, nuts (peanuts nourishes and fortifies the skin), vegetable oils and avocados.

  Beans (contain niacin and nicotinic acid), molasses (contain minerals and trace elements – iron, calcium, zinc sand silicone), coconut (contains minerals), cucumber (contain sulfur and trace elements) and B group vitamins contributes to healthy skin and supports the nervous system and reduce hair loss (Pamplona-Roger).

  Raw Food Recipes

  If you are ready to take the steps to improve your skin here are some delicious raw food recipes you will enjoy over and over again.

  Raw Taco Wraps (Ani Phyo)

  Cilantro-Cashew Cheeze

  1 and 1/2 teaspoons garlic (two cloves)
  1/2 teaspoon sea salt
  1 cup raw cashews
  2 and 1/2 tablespoons fresh lemon juice
  1/4 cup packed cilantro leaves
  1/4 cup water

  Ground Walnut Meat (makes 1 cup)

  1 cup raw walnuts
  1 and 1/2 teaspoons ground cumin
  1 and 1/2 ground coriander
  1/2 teaspoons liquid aminos or soy sauce
  Pinch of salt to taste

  8 small to medium romaine lettuce leaves
  1/2 cup low-sodium salsa
  1 avocado pitted and sliced

• To make cheeze: Place garlic and salt in a food processor; process into small pieces

Add cashews and process into a paste. Add lemon juice, cilantro and water; process to mix well. Set aside

• To make walnut meat: Place walnuts, cumin coriander, liquid aminos, and salt in a food processor. Process into small pieces until the mixture looks like ground meat; be careful not to over-process into a butter.
• Spread 2 tablespoons cheeze down the inside spine of each romaine leaf. Sprinkle wit 2 tablespoons walnut meat. Add salsa and avocado slices. Wrap and serve.The cheeze keeps for three or four days in the fridge and the walnut meat for up to one week.The cashew mixture may also be served as a dip with sliced carrots and cucumbers.

  Per serving:228 cal, 72% fat cal, 20g fat, 3 g sat fat, 0 mg chol, 6 g protein, 12 g carb, 4 g fiber, 229mg sodium

  Cherry Tomato Marinara with Zucchini Noodles

  2 pints cherry tomatoes
  2 teaspoons dried oregano
  1 teaspoon dried rosemary
  2 tablespoons lemon juice
  2/3 cup olive oil
  1 teaspoon salt
  2 zucchini, cut into very thin strips

• Place all ingredients except zucchini into a blender or food processor. Blend until smooth (makes 3 cups).. Place zucchini noodles in a serving bowl, pour marinara over noodles and toss gently. Serve.

  Per serving: 243 cal, 86% cal from fat, 24g fat, 3g sat fat, 0 mg chol, 2g protein, 7g carb, 2g fiber, 400mg sodium.

  Cobbler Crumble Topping

  3/4 cup raw pecans
  1/4 teaspoon sea salt
  1/2 teaspoon ground cinnamon
  1 teaspoon alcohol-free vanilla extract
  2 tablespoons coconut oil, softened
  1/4 packed pitted Medjool dates

• Place pecans, salt and cinnamon inta food processor. Pulse lightly, making sure to leave large chunks of nuts. Add vanilla, coconut oil and dates, and pulse into small pieces. Do not over mix into a butter. Texture should be chunky and resembles that of the crumbles on cooked cobbler.Serve alone or on top of your favorite sliced fruits or berries.

  Per serving: 170 cal, 67% fat cal, 14g fat, 5g sat fat, 0mg chol, 2g protein 13g carb, 2g fiber, 48g sodium.

  Festive Corn Salad (Healthy Cuisine – 3 ABN)

  3 cups frozen corn
  1 cup tomato, chopped
  1 avocado
  1 teaspoon olive oil (optional)
  1/4 cup cilantro, chopped
  salt to taste

• Combine corn, tomato, olive oil, cilantro, and salt in a bowl
• Cut avocado in halves, remove the pit and carefully scoop out the pulp
• Cut avocado pulp in cubes and gently fold into salad. Serve immediately.

  Raspberry Parfait Recipes from the Weimar Kitchen

  2 or more cups of raspberries
  5 Red Delicious apples
  1/2 cup unsweetened crushed fresh pineapple

• Grate apples leaving some skins on.
• Combine with pineapple
• Place in freezer for about half an hour to chill
• Make alternate layers of apple mixture and raspberries in parfait glass and serve.

  Bonanza Split (Weimar Kitchen)

  2 bananas
  1 papaya, cut in cubes
  1 mango, cut in cubes
  2 bunches seedless grapes
  1/4 cup blueberries

• Slice bananas in half lengthwise. Place bananas lengthwise in bottom of banana split dishes
• Put a pile of grapes in the center of the dish, on top of the bananas
• Place a pile of papaya pieces on top of the bananas at one end, and mango pieces on the other end of the banana. Sprinkle with blueberries.

  Cream of Zucchini Soup Alive in 5: Raw Gourmet Meals in Five Minutes

  1 cup chopped zucchini
  1 ripe avocado
  1/2 cup chopped celery
  1/2 cup filtered water
  1 tablespoon extra-virgin olive oil
  1 tablespoon fresh lemon juice
  i teaspoon dried dill weed
  1 clove garlic
  1/4 teaspoon salt

  Combine all ingredients in a blender, and process until smooth. Serve immediately.