The Gorgeous Skin Diet



Citrus Fruits

Your skin needs vitamin C to produce collagen for more elasticity, a smoother appearance and fewer lines. Research has found that a diet that lacks the nutrient can lead to more wrinkles. And because vitamin C is also a natural antioxidant, it protects the skin from the damaging effects of the sun;  stress and pollution and helps even out skin tone. Along with classic citrus fruits like oranges, mandarins and lemons, others, include berries, cantaloupes, kiwis, mangoes and papayas, are excellent sources. To absorb the max amount of the vitamin, pair these vitamins C-centric fruits with iron-rich foods like spinach and beans. 

Here is the meal plan to Supercharge your Complexion this Fall


Coco-berry smoothie: Puree 1/2 cup shredded coconut, 2 scoops protein powder, 1/2 cup probiotic rich Kafir and 1 handful berries in a blender.


Smash 1/2 avocado in a bowl, add 1 tablespoon lemon juice and 2 teaspoons red pepper flakes, eat with 6 small multigrain crackers. 


Spinach salad with 4 ounces grilled chicken, 1 ounce goat cheese and 1/4 cup sliced peaches and oranges; top with 1/2 tablespoon each of olive oil and lemon juice with chopped garlic to taste.


A sliced apple with 1 tablespoon almond butter 


Four ounces poached  Salmon over 1 cup each sautéed kale and broccoli with 1/2 cup brown rice.

Stay Healthy, Stay Beautiful

Farrah Miller

#healthychoices #fitgoals #loseweight #clearcomplexion #healthcoach #lifestyle