You are what you eat! Food for healthy skin – Paleo Seafood Chowder
Glowing skin from the inside-out with this Paleo seafood chowder, rich in healthy fats and high in protein!
We have been talking before about how important it is to take good care of our skin not only from outside, by applying daily nourishing cream, boosters and refreshers, but also from the inside by following a balanced and nutritious diet.
In my first post on this topic I talked about the importance of fats and how they play a major role in balancing our hormones and in giving us a healthy and glowing skin. In my second post we looked into carbs and how they help us eliminating toxins from the body. Today I want to talk proteins!
Two benefits of a high-protein diet are healthy skin and increased muscle mass. Protein is full of amino acids called L-lysine and L-proline, which are very important in the creation of collagen in your body. Collagen gives structure to your skin’s tissues. As you get older, your collagen breaks down, which may lead to wrinkles. So eating a high-protein diet fortifies your collagen levels and therefore makes your skin thicker and less prone to wrinkles.
Lean meats and fish are the best sources, because they are high in protein but also low in saturated fat. Burgers, New York strip steaks and hot dogs give you protein, but their high fat content increases your cholesterol levels. This stops blood from reaching your muscles and cells and will lead to deceased muscle mass and blotchy skin. Instead, choose boneless, skinless chicken or turkey, flank steak, extra-lean pork, or fish, such as salmon or mackerel. Other sources of protein include eggs, lentils, beans, peas, nuts, cheese, soy milk and whole wheat cereals and veggies.
So how much protein should we be eating then? Well, this depends on a number of factors. However to keep things simple we can say that the average healthy adult (male or female) with a sedentary lifestyle should eat 0.5-0.7 grams of protein per pound of body weight, while those doing some form of exercise regularly or trying to improve their body (lose fat, build muscle, etc.) should get a minimum of 0.8-1 grams of protein per pound of body weight.
So, myself or example, since I train an average of 4 times a week I would need to eat about 0.8 g per pound of body weight, so 110 pounds*0.8 = 88 g of proteins.
In order to reach my daily goal, I make sure to incorporate healthy and lean protein in every meal. I like to start breakfast with a protein shake or some eggs. Lunch is most of the time a quick salad with grilled chicken or salmon, while dinner can vary quite a bit depending on “how tired I am”, “where I am” , “how much I feel like cooking after a whole day at work”.
When it gets cold, something I often eat at night are soups. I love soups made with fresh veggies and beans or tofu, chicken soup but certainly my favorite on a cold night is a hot cup of seafood chowder.
It will ensure that I get my fats, carbs and protein to nourish my skin. That together with my night skin-care routine makes the perfect combo for a glowing and elastic complexion.
My night skin-care routine is very simple. After carefully washing my face with Lu Ming Tang cleanser
I apply a generous amount of Lu Ming Tang Creme des Nieges. This is inspired by an ancestral Himalayan tea recipe.
This powerful concoction of white tea, snow lotus and Edelweiss flower from the French Alpes detoxifies, boost cell renewal and helps combat the daily damage caused by pollution, stress and sun.
If I feel my skin is particularly dry (and it does get, specially in the winter), I apply a generous quantity of the product – it becomes a mask that I leave on my face all night to deep moisture and replenish. The following morning I wake up to a silk-smooth, pumped and youthful dewy morning glow!
If you also like to treat yourself with a nice hot cup of soup at night, well try out my Paleo Seafood Chowder recipe. It uses sweet potatoes instead of white potatoes, coconut milk instead of cream and will provide you with a good amount of healthy protein from clams and salmon.
Ingredients (serves 3):
- 350 g fresh clams
- 120 g salmon, cut into cubes
- salt and ground pepper
- 1 cup coconut milk (full-fat)
- 1 cup sweet potatoes, diced
- 1/2 cup chopped celery
- 1/2 cup chopped onion
- 2 springs of thyme
- 3 cherry tomatoes, each cut in 4 pieces
- 1 tbsp extra virgin olive oil
Place the clams into a bowl of fresh water and let them soak for a couple of hours to make sure they will release any sand.
Bring clams, 1 thyme sprigs, and 2 cups water to a simmer in a large pot. Cover; cook until clams open, 5 to 10 minutes. Transfer to a bowl, discarding any that remain closed. Strain liquid into a bowl. Reserve 12 clams; coarsely chop meat from remaining ones.
Chop up your veggies
and cut the salmon into cubes
In a large pot heat up the olive oil over medium. Add onion and cook, stirring occasionally, until soft, 5 minutes. Add celery, potatoes, and 2 cups of clam liquid. Simmer, partially covered, until potatoes are tender, 15 to 20 minutes;
Stir in coconut milk, salmon, tomatoes and chopped clams. Cook until heated through, 1 minute. Season with pepper and serve, topped with thyme leaves.
Serve the soup into bowls adding a few of the reserved claim in shells.
Super balanced meal with all the nutrient you and your skin need: complex carbs, healthy fats and lean protein!
Love your body and take good care of it 😉