Healthy Living

I am officially a Graduate of Traditional Chinese Medicine!

I am so happy to announce that I have officially graduated from the Traditional Chinese Medicine program at Humber College! For those of you who have been following my journey on Instagram, you know just how much this means to me! For those of you who are new, or solely following my blog- let me me tell you, it has been a crazy experience to say the least πŸ˜…

Through studying full-time for four years, taking 44 different courses and completing over 500+ clinical hours, this diploma was well earned!

My next plans…

I have always been so passionate about natural health, nutrition and living a healthy lifestyle. Throughout my studies, I was most interested in courses based on nutrition, herbal medicine and using tongue diagnosis to aid in treatment plans. I really like how TCM views the body system in a completely different way and uses alternative therapies to restore balance within the body!

My plan is to incorporate everything that I have learned into brand new services offered under Natural Glow Wellness. As a natural healer, I see great potential in using food as medicine to promote optimal health. In short, my all natural treatment plans will combine modern day nutritional needs with concepts from Traditional Chinese Medicine diet.

I also plan on offering all natural beauty treatments such as Gua Sha facials, facial cupping and virtual tutorials to teach my clients how to incorporate ancient skincare tips into their routine ✨

I do have some big plans, and I am so excited to start working on everything! As a practitioner, I am really excited to start promoting a healthy lifestyle and teaching others how to achieve optimal health through simple tips and tricks.

The Future of Natural Glow Wellness

Natural Glow Wellness will always encompass the idea that the earth has everything that we need to thrive. My business will always be based on being kind and providing my clients with the best services with one goal in mind- to promote optimal health.

I am so excited for this new chapter in my life, to begin formulating new treatment plans and to get new clients on board! Thank you so much to everyone who has believed in me, trusted in me and supported me! Your support honestly keeps me going and motivates me to create new content.

If you have any questions, feedback or would even like to chat about natural health- feel free to email me at NaturalGlowellness@gmail.com. I am always looking to network!


Thank you for taking the time to read my blog and stay tuned for my upcoming new services and the relaunch of my Natural Glow Wellness Instagram page ✨

Shoutout to @Clairview.Studio for the professional photos, be sure to check them out for all of your headshot needs! ⚑️

Healthy Living

5 Breakfast Foods That You Should Never Eat Again + Healthier Alternatives

We have all been told that breakfast is the most important meal of the day and rightfully so! It’s the first thing we eat after about 9 hours of resting and replenishes our body with glucose which powers our brain.

However, with such a fast paced society it’s easy to choose a quick and easy option that typically contains little nutrition or to just skip breakfast all together! So today I wanted to write a blog on why breakfast is so important, some popular breakfast foods to avoid and various healthier alternatives to fuel your day- so let’s get into it! ⚑️

Why is Breakfast Important?

As the name suggests, breakfast “breaks” the overnight fasting period. In the morning, we feel tired because our bodies lack glucose- the body’s main energy source. Without this important molecule, the body breaks down fatty acids in order to get the energy it needs. This in turn actually reduces energy levels and leads to excessive hunger later on in the day!

Research suggests that eating in the morning helps maintain a healthy weight because it prevents overeating and impulsive eating. When you skip breakfast, you’re more likely to be tempted to reach for a quick fix such as fast food or vending machine snacks.

The key is choosing a healthy, nutritious breakfast that will replenish your body and not overwhelm it ✨

Breakfast Foods to Avoid

1. Eggs

Having an egg or two for breakfast is surprisingly not that healthy. Just two eggs contain 369 mg of cholesterol and 190.4 mg of sodium. Research suggests that consuming high amounts of cholesterol and sodium contributes to obesity, cardiovascular disease and high blood pressure. It’s also useful to know that the daily recommended amount of sodium per day as set out by The Dietary Guidelines for Americans is less than 2,300 mg of sodium daily. This amount can easily be exceeded in the morning by having eggs, bacon and toast.

So just by skipping out on eggs for breakfast, you also skip out on unnecessary cholesterol, sodium and saturated fats! πŸ₯³

2. Bacon

Bacon is by far one of the unhealthiest breakfast foods out there! With high amounts of sodium, cholesterol, fat, oils and nitrates- bacon should definitely be avoided for breakfast. In fact, The World Cancer Research Fund released a statement which advises the population to eat as little red meat or processed meats as possible. This is because there is a strong correlation between red or processed meats and colorectal cancer. There’s also evidence that eating meat and dairy causes inflammation within the body. Inflammation can manifest as pain, redness, swelling and acne.

If you’re looking to make a healthy food choice that will have immediate health benefits, leave bacon off of your plate tomorrow morning!

3. Cereal

Cereal is one of the most common breakfast foods and the first thing that many people eat in the morning to start their day! However, cereal is actually not that healthy for you as its highly processed and contains high amounts of refined sugars, additives, preservatives and even artificial colourants.

Not to mention, most cereals are advertised as healthy so it’s hard to be completely sure. This box of cereal by Quaker Oats is the perfect example- check out some of the statements made and then what the ingredients actually reveal!

If you enjoy eating cereal in the morning, try finding a brand that doesn’t contain colorants and ingredients such as BHT. There are also much healthier and more filling options below so be sure to scroll on down! πŸ™ŒπŸΌ

4. Yogurt

I’m sure you’re surprised that yogurt is on this list considering it’s advertised as a low-fat nutritious breakfast. But the thing is that most yogurts are actually not very healthy for you at all! And, you should also be very careful if you ever see “Low-Fat” on food packaging. In the US, foods labelled “fat free” must have less than 0.5 grams of fat per serving, while “low fat” must adhere to 3 grams of fat or less per serving. Seems simple enough right? Well most fat free/low fat foods lack taste, so to make up for that, other ingredients are added such as sugar, flour, thickeners and other artificial ingredients.

Not to mention, dairy products are not environmentally sustainable and contain unfavourable “ingredients” such as white blood cells or pus excreted from the cow during the milking process. A litre of milk can contain up to 400,000 somatic cells before it is considered unfit for people to drink! Not very appetizing!

5. Breakfast Sandwiches

And lastly, let’s talk about breakfast sandwiches! Whether you make one at home or pick one up from Tim Horton’s before work- breakfast sandwiches contain a bunch of heavy ingredients that are bound to overwhelm your body. The typical sandwich contains white bread, eggs, bacon, cheese and sometimes even sausage. Just one Bacon Breakfast Sandwich from Tim Hortons has 1000 mg of sodium, 155 mg of cholesterol and barely any fiber at just 2 grams. Fiber is what makes us feel full, so not only will you still feel unsatisfied after a breakfast sandwich, you will also feel bloated and will be more likely to eat junk food later.

So just to put that into perspective- just one of these sandwiches accounts for 50% of your sodium intake without accounting for lunch, dinner or in between snacking!

There are much more healthier, filling and satisfying breakfast options!

Healthy Breakfast Options

1. Oatmeal

One of my personal favourites is oatmeal. It’s cheap, easy to make and can be made into so many different combinations! It’s also a great way to eat fewer calories and therefore lose weight. This is because oatmeal contains beta glucan which is a naturally occurring type of fiber that slows down digestion and keeps you feeling full for longer. One bowl also contains a healthy amount of vitamins and minerals such as manganese, phosphorus, magnesium, copper, iron, zinc, folate and B vitamins!

So next time you go to the grocery store, grab oats instead of cereal! They’re much healthier and contain lots of healthy plant compounds and antioxidants 🌱

2. Fruit Smoothies

Fruit smoothies are surprisngly filling and will provide you with vitamins, minerals and even plant proteins! I typically use soy milk because it’s one of the healthiest plant milks and contains phytoestrogens which are greatly beneficial to our health. I also usually add 1-2 tablespoons of peanut butter to add protein and to make my smoothies more thick and creamy πŸ˜‹

Check out my Breakfast Smoothie blog for three different healthy and tasty smoothies that you can try tomorrow morning! πŸ™ŒπŸΌβ˜€οΈ

3. Refried Black Beans

Refried black beans are a healthy and protein packed breakfast option! Just one cup contains 15 grams of plant proteins and 15 grams of fiber which is great for weight loss. Research suggests that diets high in fiber help maintain a healthy weight, support healthy digestion and lowers cholesterol levels. Refried black beans are also so tasty and inexpensive- one can costs just under one dollar!

Try frying up some onions, garlic, soy sauce and black beans for breakfast instead of two eggs which negatively impact your cholesterol levels πŸ™ŒπŸΌ

4. Avocado Toast

Avocado toast is a nice and quick option when you have ripened avocados around! Avocados are a healthy source of unsaturated fats, potassium, fiber and other vital nutrients such as vitamin K. In fact, many controlled studies have demonstrated that avocados can reduce total cholesterol levels significantly, reduce blood trigylcerides by 20%, lower LDL cholesterol by up to 22% and increase HDL (the good) cholesterol by up to 11%.

Try putting some sliced avocado on some whole grain toast with olive oil, pink salt and turmeric for a healthy and delicious breakfast!

5. Fruit Bowl

You can never go wrong with a fruit bowl! Fruits are a nice and light breakfast that will provide your body with the perfect fuel! Melons, berries and fruits such as bananas all contain beneficial compounds, nutrients and vitamins that aid in healthy digestion. Fruit is also high in fiber and natural sugars which prevent blood sugar fluctuations.

If you’re looking to add more fruits to your diet, check out my tips for healthy eating on a budget! There are plenty of ways to add more nutrient dense foods to your grocery list that won’t necessarily cost you much more ☺️


Takeaway

I hope that this post has inspired you to start making healthier breakfast choices! It’s so important to realize how much our first meal impacts our entire day. Be sure to always start your mornings with the right fuel, and you will be able to tackle just about anything! β˜€οΈπŸ˜Ž

Thank you so much for reading and be sure to follow me on Instagram for more healthy eating posts 🌱

Healthy Living

Tips & Tricks for Healthy Eating on a Budget

Healthy eating is one of those things that many people may assume is expensive- but the reality is that it’s actually pretty affordable! As someone who has been plant based for 5+ years, I’ve had to navigate my way through different grocery stores to find fresh fruits, vegetables and other health foods. And let me tell you- I’ve learned a lot!

I used to spend a decent amount of money on foods like veggie burgers, fruit juices or even salad mixes but was finding that I was coming home with barely any food. When I got into reading ingredients on labels, I realized that most foods advertised as healthy literally costed pennies to make which inspired me to start buying ingredients rather than pre-made foods.

So today I decided to write a blog on some tips to help you make healthier choices at the grocery store on a budget!

1. Write out a list of recipes beforehand

One of the best ways to stay on budget and preplan healthy meals is to write down a list of recipes you would like to have throughout the week! I start by writing out the days of the week and what I plan on making each day. I then break down each recipe into ingredients that I will need- it’s the perfect way to buy the exact amount of everything without being wasteful!

For example, you could have black bean burgers for lunch one day this week, which would require you to buy basic ingredients such as black beans, soy sauce, onions and garlic which don’t cost very much. And same goes for writing down a recipe such as chickpea tuna– all you really need are chickpeas, some seaweed and plant based mayo which can be found at most grocery stores. The main thing is to start being mindful of the foods you buy, what you spend and what you’re choosing to eat weekly!

2. Get familiar with your local grocery stores

Another great way to eat healthy on a budget is to become familiar with your local grocery stores. There are certain stores that I would never buy produce from because it’s much too expensive (such as Sobeys, Metro or Loblaws) unless I really needed to. And other stores that I do most of my shopping at such as Fresh Co and No Frills. It’s important to get to know which stores are near you and becoming comfortable with the idea of shopping at multiple shops to find the best deals!

This also allows you to compare pricing. You’ll get used to to seeing the price point of foods you typically buy and allows you to spend more consciously!

3. Do the majority of your shopping in the fresh fruits and vegetables section

The reality is that the grocery store is full of processed foods and health items that claim to be good for you when you don’t need them to stay healthy. If you’re really looking to adapt to a healthy lifestyle, 80% of your grocery shopping should be done in the fresh fruits and vegetables section where most things are only a few dollars a pound. You can get a decent amount of bananas for $2.00 or a bag of carrots for less than $3.00!

I typically buy vegetables such as eggplants, onion, garlic, tomatoes, avocados, mushrooms and others, and it doesn’t cost very much. I also buy fresh fruits such as apples, bananas and oranges because they’re always in season and generally affordable! But as I mentioned, get familiar with your local grocery stores and check around for deals. You never know- maybe the bananas are cheaper at one store but the apples are cheaper at another!

4. Buy more beans and lentils

I’ve talked about the health benefits of black beans, lentils and even chickpeas in recent blogs but they’re also a great way to save money- they’re such a cheap health food! Packed with plant proteins and vital nutrients, beans are an amazing addition to your diet. There are two varieties: dried or canned. Dried beans are much cheaper but take longer to cook if you don’t have a pressure cooker. Whereas canned beans cost a little bit more, but still very affordable and are ready to use in recipes right away!

Whatever variety you choose, beans are a great addition to your diet and are affordable either way. I personally love dried lentils because they don’t take nearly as long to make as dried beans but are just as nutritious!

5. Check the price tab to compare pricing

A lot of people don’t know this (or maybe I just learned this late πŸ˜…) but the price tabs at the grocery story actually have a breakdown of price per weight. If you look closely under the price, you will see how many grams or millilitres an item is, plus how much it costs per weight/volume.

I find this particularly useful for bulk items to see if it’s actually worth it! A lot of the time when bulk items are on sale, it’s not much cheaper to buy more or the bigger size. And the little fine print under the price is the perfect way to find out!

I know this seems like pennies, but it’s honestly a great way to reduce your grocery bill and cut costs. We all know that things add up but taking the time to read pricing is a great way to make sure you’re putting your money to good use.

And above all: read ingredients

This one is important- if you’re looking to make healthier choices, always read the labels of anything you buy! I typically only buy items such as natural peanut butter, baking items and cooking seasonings but I always check the ingredients first. Knowing what you put into your body is a huge step to better health and allows you to be a more conscious consumer.

If you feel lost, keep in mind that most foods shouldn’t contain a list of ingredients and preservatives! You can also check out my blog on reading ingredients here.

Other helpful tips:

  • Avoid shopping when you’re hungry. I know this sounds ridiculously simple but it’s the best way to avoid impulse buys.
  • Avoid buying soft drinks, juices or pop. Making your own juice at home is much cheaper and healthier!
  • Don’t be afraid to buy ahead: if the avocados aren’t ripe yet but they’re a good price, buy them and ripen them by your window. Chances are the price will increase once they’re ready to use.

Takeaway:

Thank you so much for taking the time to read my blog on healthy eating! I hope that I inspired you to make some healthier choices this week because all it really takes is a bit of will power ☺️

Be sure to follow my Instagram page for updates and check out my other blog posts here. β˜€οΈ

Healthy Living

How to Organize & Balance your Lifestyle

A few of my clients have asked me how I balance my worklife, schooling and staying healthy while still having time for my hobbies (like blogging)! I will admit, at first I felt like I was juggling a million things.

The main thing I struggled with was time. I felt like the days were flying by and I didn’t have time to cook, workout or do anything for leisure. There were days when I wouldn’t eat to have more time to blog, and times when I would skip a workout because I hadn’t eaten earlier. It became a cycle and it’s so easy to fall into it!

That’s why it’s so important to keep your goals and best interests in mind! Having an organized and balanced lifestyle means having time to eat healthy meals, exercise regularly and still have time for your daily tasks & hobbies!

So today I wanted to give you some tips to help you balance and organize your lifestyle this 2021:

1. Buy a daily planner or agenda

Having a place to write down all of your tasks, goals and daily activities will really help you add organization to your life. I recently bought an agenda from the dollar store and it honestly works wonders! I use it to plan my blog posts, instagram posts, write down my goals, appointments and even leave reminders for myself. It’s a great way to start organizing your life in a way that makes you happy.

Start by writing down 3 goals every morning that you would like to accomplish. Whether it’s a hobby like practicing guitar or a chore such as going grocery shopping, setting goals for yourself is crucial for a productive lifestyle. Just think of where you could be six months from now if you started setting goals for yourself and working hard to achieve them! πŸ’«

2. Develop a regular sleeping schedule

Developing a regular sleeping schedule benefits both our mental and physical wellbeing. Research has linked getting proper sleep to improved concentration, better moods, increased productivity and better overall health! Even if you have an extremely busy lifestyle, you owe it to yourself to get enough rest and genuinely feel good throughout the day.

Having a regular sleeping schedule means going to bed around the same time every night and waking up at a set time each morning. You should be getting at least 7-9 hours of sleep per night for your brain to properly function the following day!

To regulate your sleeping schedule, set a time that you would like to wake up at and start your day. If waking up at 7:00 am is ideal, make sure you’re in bed by 10:00 pm latest to ensure you get at least 8 hours. This will give your body a full 8 hours to rest and you will wake up feeling replenished! If you have trouble falling asleep at a set time, try exercising throughout the day or taking a hot bath before bed.

For more tips on improving your sleep, check out my blog Natural & Simple Ways to Get Better Sleep– it has 5 tips that will surely help you get a good nights rest tonight! πŸŒ™

3. Make sure you’re eating at regular times

Creating a set eating schedule is just as important as getting enough rest per night! Our bodies work on a circadian rhythm which is basically a fancy word for our own internal clock. Our sleep schedule, our eating schedule and daily routines all depend on our circadian rhythm. So that’s why it’s important to eat around the same time everyday- if you eat at around 12:00 pm daily, your digestive system will be expecting food. But if you decide to skip a meal, you will throw off your bodies natural cycle and you will leave your digestive system feeling depleted. This results in feeling even more hungry later on which increases the likelihood of weight gain.

To create a healthy eating pattern, set three times a day that you would like to eat and actually have time to enjoy your food. If you have work or school, it’s best to plan meals during break times. Make sure you pack a healthy lunch and bring some fruit like bananas! When I was in school full time, I would bring 3 bananas with me to eat throughout the day and they’re such a nice source of energy!

If you have more time at home, plan your meals and create grocery lists to reduce wasting money and time. Each time I go grocery shopping, I write down some foods I would like to eat and then break them down into ingredients that are needed. It makes things so much easier and ensures that you will have everything you need for the week!

4. Do your grocery shopping and laundry at least once a week

Which brings me to my next tip, make sure you do your grocery shopping and laundry at least once a week otherwise you will fall behind! I used to just let my laundry gather in my hamper until I had 2 loads to do at a time and it became overwhelming. So now, I make sure to do my laundry on Sunday’s and my grocery shopping on Monday’s. But you can choose the days that work best with your schedule!

Setting a day for tasks that (let’s be honest) no one really wants to do, allows you to spend the other 5 days a week focusing on things you’d like to focus on like your hobbies, family or personal relationship. Not to mention, having clean clothes and a stocked kitchen feels really nice! So set two days of the week where you really aim to get stuff done!

5. Make sure you get enough physical activity

I recently wrote a blog on the importance of physical activity and some statistics based on the dietary guidelines. Getting enough physical activity is crucial for maintaining a healthy weight and sweating out toxins. Working out is also a great way to relieve stress! But with gyms being closed, I can understand why it can be hard to stick to a schedule.

However, just think of how good working out makes you feel and look! You can still maintain that feeling in the comfort of your home! You don’t even need much equipment. I stay fit by using resistance bands, a kettlebell and a yoga mat! I also workout every other day of the week, so on Sunday’s, Tuesdays, Thursdays and sometimes Saturdays.

Start by working out twice this week for at least 30 minutes and watch how amazing you’ll feel! Your skin will feel revitalized and your muscles will feel nice and tight. Then you can gradually increase the amount of time that you workout, as well as the amount of days! Always go at your own pace and have fun with it!


Thank you so much for taking the time to read my blog! I really hope that you gained something from it that will help you become healthier this 2021! If you’re interested in personalized advice or meal plans, please check out my services page!

Wishing you a happy, healthy and abundant 2021 🌟

Healthy Living

Why the Modelling Industry Just Wasn’t for Me

Okay so a few weeks ago, I posted a blog on my life and some of the struggles that I went through to become who I am today. I didn’t get the chance to talk about modelling and my personal experiences in the industry. From doing photoshoots to working big events, it was honestly fun for a bit but over time I learned that it wasn’t for me. An industry that is solely based on your looks and not your skills or personality pushes unhealthy habits on young women and I eventually learned that the hard way.

I feel like so many people are fed this illusion through social media and advertisements that models live a perfect life where they always feel confident and everyone adores them. But the reality is that there is a lot that goes on behind closed doors which is why I decided to write this blog.

Let me start by saying this- I’ve stopped doing professional photoshoots and attending castings and I’ve never felt more confident! The modelling industry made me feel like I had to always care about the way I looked and I am so happy that I finally feel free to be myself.

The Harsh Reality

I started modelling when I was about 19 and my first photoshoot was for the Toronto Sun Newspaper. I didn’t take it too seriously at first, but as my following began to grow and as I started to get more opportunities, I naturally put more time into it.

If you scroll all the way back on my instagram feed to my first posts before modelling, I would post things I was interested in like crystals, nature and healthy food. But as I started working with more people, I stopped posting the things I liked because I felt like I needed to fit in. I started uploading photos of me in my bikini and selfies because those are the photos that got the highest engagement amongst photographers and brands. I was also copying what I saw a lot of other models doing.

I completely lost my sense of individuality. I was smart, enrolled in Pre Health Sciences and had a passion for natural health but I didn’t feel like that was valuable. I put all of my self worth in my appearance and started to disregard the things that made me unique. And the interesting thing is that you still see this playing out on a lot of models feeds.

The reality is that the industry is extremely competitive and puts a lot of pressure on young girls. You have to basically fit yourself into a box and follow today’s beauty standards to attend castings. If you’re too short, too tall, overweight or underweight- you won’t get called back and they’ll make it apparent why.

I remember being told so many times that I was too short because I’m only 5’2 and look too young multiple times. It eventually got to me and became an insecurity which is something I don’t even care about now.

The sad thing is that after attending multiple castings and not getting called back, you can only really attribute it to your looks since that’s all the industry cares about. This is exactly why there is such a high prevalence of eating disorders in the modelling industry. Approximately 40% of models have eating disorders such as anorexia, bulimia and binge eating disorder.

What we are doing to young girls in exchange for photos is extremely detrimental to their health and our societies beauty standards. Women are literally starving themselves and getting cosmetic surgery to sustain an industry by men, for men.

We are trusting an industry that is run by men to tell us what women should look like.

I personally think that the whole industry is flawed. Sure, there are plenty of good agencies and photographers, but that’s not the problem. The problem is the image the industry is selling to young girls. We should be teaching young girls to strive for more than just looking good in a photo.

I never thought of the fact that younger girls may be looking up to me until recently and that’s what made me really want to change.

Because it would have only taken one model or influencer to open up about these things to make me feel okay with being myself at 19.

I’m so happy that throughout my modelling experience, I was in school. But many young girls don’t pursue schooling and just get right into modelling just because of what they’ve seen on Instagram or on billboards.

But don’t let that fool you, so much more happens than the public sees.


Healthy Living

Natural Glow Wellness is now offering Personalized Services!

Alright guys! The day is finally here- I am officially launching my services!

After 5+ years of studying Pre Health Sciences, Nutrition & Traditional Chinese Medicine, I have decided to launch my personalized services to help you live your best life! I am super excited about this because I will finally be able to do what I love while helping others feel and look great.

Sara Mastrangelo, Owner of Natural Glow Wellness

Here’s a quick breakdown of what my services will include.

If you are interested in working together, please click here! I am offering a discount on my services for a limited time πŸ™‚

Become Healthier with Sara!

One-on-one Health Coaching Sessions 

How would you feel if I told you that you can achieve your personal health goals through a healthy diet? It’s true! The food we eat plays a huge role in our moods and in our physical appearance. Through my health coaching sessions, I work with clients to narrow in on the foods they eat, and teach them how to make better choices at the grocery store.

You like eating pizza? That’s okay! My health coaching sessions aren’t going to force you to diet or stop eating the foods you love- we are just going to go over healthier choices and how to distinguish good quality ingredients from harmful preservatives.

I love studying nutrition and over the years I have learned how to master making regular unhealthy foods into delicious healthy versions. Food is meant to make you look good and feel amazing. Not make you have unnecessary cravings gain weight and feel bloated afterwards! Let’s get healthy and restore our relationship with food.


nutrition

The Power of Antioxidants

As you know, I love making smoothies and fresh fruit juices every morning! One of my favourite ingredients to put in my smoothies are mixed berries because they’re high in antioxidants. Antioxidants are molecules that fight free radicals in the body and decrease the risk of conditions such as diabetes, heart disease & cancer.

But before we get into the amazing benefits of antioxidants, we must first discuss free radicals and oxidative stress.

Free Radicals and Oxidative Stress

Free radicals are unstable molecules that are highly reactive. They are constantly being formed in our bodies and are necessary for certain functions such as helping our cells fight off infections. However, there must be a balance between free radicals and antioxidants, otherwise oxidative stress will occur.

Over a long period of time, oxidative stress can accelerate aging, damage DNA and even lead to cell death.

Certain lifestyle factors and dietary habits can promote free radical formation and therefore cause oxidative stress:

  • Smoking Cigarettes
  • Alcohol Consumption
  • Toxins
  • Air Pollution
  • Intense Exercise
  • Too much sun exposure
  • Dietary Habits- Red & Processed Meats
  • Antioxidant Deficiency

All About Antioxidants!

Alright so now that we have talked a lil bit about free radicals and oxidative stress, let’s talk about antioxidants! So as I mentioned earlier, antioxidants are molecules that fight off free radicals in our bodies preventing oxidative stress. Our bodies can generate antioxidants such as glutathione, but we should really be getting our source from fresh fruits and vegetables. Plant based foods are a great way to get your fix because they contain varying kinds of antioxidants such as Vitamins C and E.

Different Types

There are two types of antioxidants: water-soluble and fat-soluble.

Water soluble antioxidants work in the fluid inside and outside of cells, whereas fat-soluble antioxidants work largely in the cell membrane. The three most important dietary antioxidants include Vitamins C, E and flavonoids.

  • Vitamin C is a water-soluble antioxidant that protects against oxidative stress induced damage. It’s also an essential nutrient that boosts our immunity and promotes the look of healthy skin.
  • Vitamin E is fat-soluble and also protects against oxidative stress. Vitamin E is great for the skin because it protects our cell membranes and helps neutralize free radicals.
  • Flavonoids are phytonutrients that are found in plant based foods. They’re beneficial in reducing oxidative stress, boosting immunity and promoting overall health.  

Plant foods that are high in antioxidants include berries (blueberries, strawberries, goji berries, raspberries), artichokes, kale, spinach and beans.

It’s so important to make sure that you are getting a decent amount of antioxidants daily! Antioxidants are crucial to our health and are an amazing skin food.

My favourite way to add antioxidants to my diet is making smoothies every morning! Even if berries aren’t in season, frozen berries are a great choice and they’re about the same cost wise.

Health Tip

Next time you go to the grocery store, grab a bag of frozen raspberries, mixed berries and blueberries. Throw some in a blender with some fresh bananas and soy milk and you now have the perfect skin food! πŸ™‚

Sources

Publishing, H. H. (n.d.). Understanding antioxidants. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-antioxidants