Fitfree40/ November 12, 2018/ Lifestyle/ 0 comments

We may earn money or products from the companies mentioned in this post.

I have said it many times now.  What you put in has to come out.  One way or another, it is coming out.  In order to have beautiful skin, you need to put good stuff in, and avoid the bad stuff.  Read on for the list of good and bad.

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SUGAR!!!! and processed Foods


Refined white sugar, not to be confused with blood sugar (glucose) is feeding the inflammation that is showing up on your face and keeping you from having beautiful skin. This includes simple carbs like white bread, pastries, fruit juice, prepackaged foods and of course, soda pop.

donuts, sugar cookies

Photo by emma valerio on Unsplash

This inflammation breaks down collagen and elastins, which if you have bought a face cream in the last ten years, is one of the main selling points of almost every brand.

Win-win situation;  cut out the sugars to stop the breakdown and save money on targeted skin care that may no longer be needed because you are getting everything you need from your food.

In an average daily diet, there should be enough sugars to supply the glucose for the body to burn for energy.   When we have excess sugar, the body has to put it either in fat stores or it is excreted through the skin.

When we consume foods that are “low-fat”, “reduced fat” or “half the fat” and they still taste similar to the original, it usually means they have added sugars.  How else do you make something taste good when there is a major piece missing.

Processed foods on the other hand need the sugars as a preservative.  It may seem like a good deal to buy dry goods in bulk when they are on sale, but remember that the longer the shelf life, the more preservatives (sugars).

While we can’t avoid sugar completely, we can control the amount of added sugar in our foods and daily intake.



Dairy can be a tricky one.  This includes milk, cheeses and yogurt.  It is commonly known as a good source of calcium for growing bones, but there are other non-dairy forms of calcium, such as broccoli, fish that you eat the bones (canned salmon and sardines) and almonds.

It also contains lactose which is the natural sugars in milk.  Lactose is difficult for the body to digest which is why lactose Intolerance is such a common term.  This intolerance is one of the reasons you may be breaking out.  Almost like an allergic reaction to the lactose.

calf feeding from mother

Photo by Danika Perkinson on Unsplash

Cows produce milk to feed their babies, which means that the milk is loaded with natural growth hormones that the calves need.  As human adults we don’t need the extra hormones and the body doesn’t know what to do with it.  It confuses our natural hormones.  Same scenario as sugars, your body may have more lactose than it can handle and this is the easiest way to excrete it.

If you are suffering from acne or dry, dull skin it may be worthwhile to get your calcium from other sources.

Why not have the best of both worlds.  Your daily requirement of calcium from the other sources mentioned  AND beautiful skin from the added vitamins and minerals.



Caffeine is a natural diuretic (eliminates water) and can lead to dehydration.  While coffee may be your go juice in the morning, any more than two cups a day can have adverse effects on your skin.

Without enough water to flush the caffeine, it can lead to inflammation which causes the redness that we don’t want.  We want dewy, supple skin and our daily coffee is drying it out.  That means, get your water in you.  Half your body weight in ounces is ideal.


There is Hope for beautiful skin


Fatty Acids from Omega 3’s

Fatty fish like salmon are rich sources of Omega 3’s, vitamin E and Zinc.  These are all things we need to have healthy beautiful skin.

salmon filet on ice

Photo by Keith Dodrill on Unsplash

Without them our skin becomes dry and flaky and inflamed which leads to breakouts and can make us look older than we are.

Besides being a source of healthy fats, avocados are also an excellent source of vitamin E and are even more effective when combined with vitamin C, which is important for collagen growth.



Tomatoes are a great source of Vitamin C and contain all three major carotenoids (beta-carotene, lutein and lycopene)  Carotenoids are the pigment in bright yellow and red plants and have anti oxidative properties.  Healthy fats can increase the absorption of carotenoids.

tomatoes on vine

Photo by Tom Hermans on Unsplash


Zinc, Vitamin A, Vitamin C and Lutein are just a few of the benefits of broccoli.  It has the added benefit of Sulforaphane which can protect against UV damage.  We all know the effects of UV damage.  Wrinkles, age spots and alligator skin to name a few.


Dark chocolate is known for having anti-oxidant properties.  20 grams a day of at least 70% dark chocolate can lead to more hydrated skin as well as our potential for mood swings.  Wink, wink.

chopped dark chocolate

Photo by Charisse Kenion on Unsplash

As always, I look forward to your comments on what I have written and post suggestions.

Until next time.





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