Live by Skin - 5/5/2020
Well Diet, Well Skin. Chatting with @WellByGabrielle
Ihave always had a multifaceted belief when it comes to skin health. Meaning, I know that you can’t erase all of your skin woes by just slapping some retinol on or adding in a HydroJelly Mask, while having a poor diet and getting 4 hours of sleep. Your skin is an organ, in fact, it is your biggest organ, and I believe that whatever you put inside of your body will show on your skin. I know the importance of a healthy gut and nutritious diet when it comes to our skin’s condition. What I don’t know is the best way to get started and how to sustain a healthy-skin diet. So, today, I am so eager to share with you an interview with Registered Dietitian and Nutritionist, Gabrielle McGrath, as she provides expert tips and tricks for implementing and sustaining a healthy lifestyle that will surely shine through our skin.
Gabrielle is a Registered Dietitian + Nutritionist, specializing in personalized nutrition and the owner of Well by Gabrielle. She is the in-house dietitian for Lexi's Clean Living, a food and lifestyle blog that teaches fun, simple ways to live a healthy lifestyle through delicious recipes and motivating wellness content. We chose Gabrielle to weigh in on this post because of her wealth of knowledge and unique, refreshing insight. Our favorite thing about Gabrielle is her way of simply making sense of nutrition; when reading her content we realize that a healthy diet is attainable for everyone. Read along, enjoy Gabrielle’s tips and insight, and make sure to check her out on Instagram and facebook!
Tell us a little bit about what you do and your mission as a Registered Dietitian.
G → "My method healing others through nutrition revolves around being well. My definition of well is: simply making your mind, body, and spirit feel good. I focus on educating others on the truth of what you put in your body and how to enjoy the art of food, movement, and mindfulness. Most importantly, working with others to tune into their internal cues and work on behavior change to create a healthy relationship with food and their body."
We all know that what we put into our bodies will ultimately show in our skin. What is your best advice for a gut-healthy and truly nutritious diet?
G → "What you put into your body affects so many different areas of your health; outside of your weight. The components that make up food affect your immune system, joint inflammation, stress levels, sleep quality, your skin, and so much more.
I am not going to sit here and tell you what diet to follow or what foods you should restrict yourself from, because that is against everything I preach. Restrictions and dieting create a toxic relationship between you and food that will stick with you forever. Instead, it is all about consuming a variety of more real, whole foods. Some of the healthiest foods in the world for you are fruits, vegetables, nuts, seeds, beans. Whole, plant-based foods fuel your mind, body, and soul of good health.
Macronutrients and micronutrients play an important role in rejuvenating damaged skin cells and aiding in the absorption of vitamins, and promote optimal gut health for ideal skin health. The key components are highly alkaline foods, antioxidants such as vitamin C, E and selenium, vitamin D, zinc, healthy fats, and hydration. Adding them into your diet can help balance hormones and pH levels and build elasticity by replenishing skin cells all while promoting healthier skin."
- Vitamin D(sunlight, salmon, nutritional supplements, fortified milks)
- Antioxidants (blueberries, leafy green vegetables, onions, beans, eggplant)
- Healthy fats(salmon, walnuts, chia seeds, avocado)
- Zinc (pumpkin seeds, chicken, fish, chickpeas, eggs)
- Magnesium (avocados, nuts, legumes, tofu)
- All highly alkaline foods and beverages (fruits, vegetables, coconut water, apple cider vinegar, lemon, grapefruit)
What are some other key factors that you feel contribute to overall nutrition?
G → A handful of key, simple guidelines that I suggest are:
- Get 7-9 hours of sleep per night
- Drink half your body weight in ounces of water per day
- Avoid sugary beverages
- Swap out refined grains for whole grains
- Limit caffeine intake to 400 mg per day which is about 3-4 cups of coffee or tea per day
- Limit alcohol intake
Spring is such a popular time for us to do some reflecting and setting up for healthier diets before the warmer months. Do you have any advice on resetting our bodies?
G → "Check out my guide for a week's worth of breakfast, lunch, and dinner that will help you reset your gut for healthy, glowing skin: The Gut and Skin Reset Meal Plan"
What are some other ways we can add nutrition into everyday meals and snacks that we enjoy?
G → "Swap some staple pantry items for healthier alternatives! These substitutions allow you to enjoy the same snacks and meals, but with added nutritional value. Here are some of my favorite substitutions:
- White flour: almond flour or whole wheat flour
- White sliced bread: 100% whole grain or whole wheat bread, sprouted bread, or sourdough bread
- Granulated sugar: coconut sugar, maple syrup, or agave
- Corn starch: tapioca starch
- Milk: fortified hemp seed or almond milk
- Heavy cream: cashew cream
- Soy sauce: coconut aminos or liquid aminos
- White rice: brown or wild rice, farro, quinoa
- White pasta: whole wheat, chickpea, or lentil pasta
- Skippy / Jiff peanut butter: Teddie’s Peanut Butter with salt only
- Morning cereal: oats
- All meat, poultry, eggs, dairy: always hormone and antibiotic free"
How can those seeking your services reach you? Where can you be found on social media?
G → For ongoing content and advice, follow @wellbygabrielle on Instagram and Facebook. To work one on one, email email@example.com.