Healthiest Leafy Green Vegetables

Healthiest Leafy Green Vegetables

While it’s not wise to overindulge with most types of food for the sake of your health and your waistline, there are some foods that you truly cannot consume enough of. These are green leafy vegetables that you can toss into your next salad or cook into your main dishes with delicious and entirely healthy results.

There are numerous green, leafy vegetables that you can choose from when you walk down the produce aisle in the grocery store, and you may be wondering which options give you the most nutritional benefits. Bite for bite, you want to load up on greens like kale, collards and chard. These are foods that are very low in calories, and they are high in fiber and rich in healthy antioxidants. They have the ability to protect your cells from the signs of aging, and they may also lower your risk of heart disease. In addition, they can help prevent the growth of cancer cells in your body. Plus, they are loaded with nutrients such as magnesium, potassium, calcium, iron and vitamins A, B and K.

To get the maximum benefit from these leafy greens, you may consider consuming at least three to five ounces of them each day. There are different ways that you can incorporate them into your diet. For example, you can eat them raw with a salad, or you can use them as a side by steaming them. They can be used inside meals like soups, raviolis and sandwich wraps, as part a green smoothie and more. Even if a recipe does not specifically call for them, you can toss them in many dishes to add nutrients, flavor and a touch of green color to your meal.

Boosting your vitamin and mineral intake with these healthy greens contribute to improved scar healing when your overall health is enhanced.

Subscribe to Scars and Spots to get our posts delivered directly to your inbox!

5 Foods That Moisturize Skin

5 Foods That Moisturize Skin

You already know that moisturizing regularly is the best way to soothe and hydrate dry skin, as well as provide the hydration necessary for proper scar healing. But did you know that you can also choose foods that have moisturizing properties? It’s true!

Here are five types of foods that help add much needed moisture to your skin:

1. Salmon

The barrier that holds moisture in your skin is comprised of omega-3 fatty acids, found in salmon and other fatty fish like tuna and trout. If seafood isn’t your thing, you can also get plenty of omega-3 from nuts, whole grains, and avocado.

2. Orange and Yellow Veggies

Select vegetables and fruits whose bright colors remind you of the sun for a moisturizing boost. Sweet potatoes, carrots, apricots, cantaloupe, red peppers, and mangoes all contain plenty of beta carotene, an antioxidant that helps fight dry skin. These types of veggies are also high in vitamin C, which helps produce the collagen vital to scar healing .

3. Celery and Cucumber

In addition to adding crunch to your salad, this vegetables both pack plenty of silica. This is a compound that helps boost your skin’s moisture and elasticity. And as a bonus, they both taste great raw, making an easy, portable snack.

4. Extra Virgin Olive Oil

Cooking with this healthy fat rather than butter gives you a big dose of vitamin E, which helps give your skin additional moisture. In addition, using olive oil is part of the Mediterranean diet, which is said to cut calories and reduce the incidence of heart disease.

5. Dark, Leafy Greens

Dark leafy greens like spinach and kale have plenty of health benefits, not the least of which is providing vitamin A that helps to soothe and moisturize dry skin. In addition to packing your plate with greens, you can also try other vitamin A rich foods like carrots and squash.

Healthy eating helps to keep your skin at its best and promotes scar healing, so avoid junk food, too much sugar, and fatty, deep-fried dishes.

Subscribe to Scars and Spots to get our posts delivered directly to your inbox!

4 Healthy Lunch Ideas for Work

4 Healthy Lunch Ideas for Work

Lunchtime at work can get boring and mundane. The same old PB&J sandwiches, microwavable gas station burrito, and the potato chips from the vending machine in the lobby. Add to that yesterday’s discounted pastry, and you’re on your way to Cardiac-Havoc Haven and Diabetes Central.

It’s not difficult to adopt a healthier lunch routine, especially one that is beneficial to scar healing:

1) Turkey Chili

The perfect dinners are the ones that still taste delicious as leftovers, and turkey chili takes the number one spot on this list. Ground turkey is high in protein, copper, and zinc. Loading the chili with vitamin A and C-rich vegetables like squash and bell peppers, then adding some cilantro makes for a super-healthy and tasty lunch.

Read: Three Ways to Get Zinc Into Your Diet

2) Chicken Salad Wrap

Trade in the high-calorie slices of bread for a lower calorie, whole-wheat pita sleeve and stuff it with a healthy, delicious chicken salad. Chicken is high in protein, copper, and zinc. Use hummus in place of mayo, and mix some zinc-rich pumpkin and squash seeds in. Add spinach, which is an excellent source of vitamin A, C, and zinc, and throw in some sliced cucumbers, tomatoes, and alfalfa sprouts.

3) The Green Smoothie

Try this if you work in a place where you can keep a small blender in the break room. Throw in some copper-rich foods like kale, avocado, and seeds; add some vitamin-loaded spinach; some blueberries and Greek yogurt. This is a healthy, energy-boosting smoothie. Pre-pack smoothie packages with the ingredients and freeze. Any time you want a smoothie, just pull a package out of the freezer, add yogurt, water or almond milk and blend.

4) The Brown Bag AB&J

If you loved your PB&J’s, then the almond butter and jelly sandwich should do the trick. Pair with watermelon, which is rich in vitamin A and C, and some cashews which are high in copper to snack on.

In the fast-paced and high-stressed world we live in, throwing together a homemade lunch may be an inconvenience that is too time-consuming. Making the effort to put a healthy lunch together can make all the difference between quality health and a great tasting, much anticipated lunch date with yourself.

Subscribe to Scars and Spots to get our posts delivered directly to your inbox!

Importance of Diet and Nutrition

Importance of Diet and Nutrition

A diet provides the nutrition a person needs for optimal energy and health. The food choices that go into a diet determine weight, resistance to illness and lifespan. Choosing the wrong foods increases the risks for obesity, diabetes and heart disease and may lead to an early death. Healthy food choices not only improves your health, but it improves the final appearance of your scar.

Daily Health

Avoiding common health issues such as flu, colds, breathing problems or brittle bones is as simple as consuming antioxidant-rich foods. Citrus fruits provide vitamin C to boost the immune system and collagen production for proper scar healing, while dairy products like low-fat milk, yogurt and cheese are high in calcium and magnesium to strengthen bone mass, which starts to decrease in middle age.

Family Health

Women who are pregnant need a high level of iron, folate and calcium to adequately nourish the growing baby and to avoid birth defects. Children require potassium, along with other vitamins and minerals, to fuel their growth. Senior adults need more vitamin D and calcium, as older bodies do not absorb these nutrients efficiently. A consistent diet of fresh vegetables and fruits, whole grains, lean meats and plenty of water is recommended for all ages.

Weight Maintenance

Staying at a healthy weight is the key to a longer life. Regular exercise and a steady diet of healthy foods will help a person avoid the dangers of a fluctuating weight due to fad dieting or severe calorie restriction. Eating four to five small, balanced meals per day keeps an optimal metabolism, which removes the need for drastic diet practices. Avoiding foods that are high in cholesterol, salt and saturated fat lowers the risk of heart disease and other problems with the arteries and circulation.

From infancy through old age, diet is at the center of the life cycle. Making the right food choices creates the foundation for a long and healthy life.

Have a question about your scar? Leave a comment and we’ll be happy to answer.

Subscribe to Scars and Spots to get our posts delivered directly to your inbox!

Bing Cherry Recipes

Bing Cherry Recipes

Summer is here and cherry season is at its peak. One of the most popular among the cherry clan is the sweetly delectable Bing cherry. Cherries are packed with Vitamin C, which helps to fade and minimize the appearance of your scar. It’s to your benefit to eat this delicious fruit!

Here’s some recipes to get you started!

Bing Cherry Salad

Ingredients:

  • 1 fifteen ounce can of Bing cherries
  • 2 eight ounce cans of crushed pineapple in juice
  • 1 six ounce package of cherry-flavored gelatin
  • 1 cup of cold water
  • Garnishes: poppy seeds or arugula leaves

Preparation:

  1. Drain cherries and pineapple, reserving 1 ½ cups of fruit juice in a saucepan.
  2. (If necessary, add water to equal 1½ cups.)
  3. Bring juice mixture to a boil over medium heat.
  4. Stir in gelatin, and cook for two minutes, while continuing constant stirring, or until gelatin dissolves.
  5. Remove from heat and stir in 1 cup of cold water.
  6. Chill until it reaches a consistency of unbeaten egg whites (about one and a half hours.)
  7. Once the desired consistency is reached, gently stir in drained cherries and pineapple.
  8. Pour the mixture into an eight inch square baking dish.
  9. Cover and chill for eight hours or until firm.
  10. Once completely chilled, garnish if desired.

Read: How to Optimize Scar Healing with Nutrition

Double Chocolate Covered Cherry Muffins

Ingredients:

  • 1½  cups of all-purpose flour
  • 1 cup of white sugar
  • ¼ cup of unsweetened cocoa powder
  • 2 teaspoons of baking powder
  • ¼ teaspoon of salt
  • ¼ cup of milk
  • ¼ cup of vegetable oil
  • 1 large egg
  • 1 teaspoon of pure vanilla extract
  • 1 cup of fresh Bing cherries, pitted and chopped
  • 1 cup of semi-sweet chocolate chips

Preparation:

  1. Preheat oven to 400 degrees.
  2. In a large sized mixing bowl, combine the flour, sugar, cocoa powder, baking powder and salt.
  3. In a medium sized mixing bowl, beat together the milk, vegetable oil, egg and vanilla extract.
  4. Gradually stir the dry mixture into the wet mixture, until combined.
  5. Stir in the Bing cherries and chocolate chips until batter is thick.
  6. Spoon the batter into a greased muffin tin filling each compartment about three fourths full.
  7. Bake for eighteen to twenty-three minutes or until a toothpick comes out clean.
  8. Allow cooling time in the pan for five minutes before removing. Makes one dozen muffins.

Enjoy the sweetness of the summer rays against the skin and the sweetness of cherries on the tongue all rolled together into one with these delicious Bing cherry delights!

Subscribe to Scars and Spots for more scar healing tips!