3 Foods You Should Be Eating For Healthy, Glowing Skin

This is a guest post by Chelsea Gross, CTNC

When it comes to skin health, what’s hap­pen­ing on the out­side is often a reflec­tion of what’s going on in the inside.

Often, our first incli­na­tion is to treat from the out­side, in. We’re a soci­ety of  the quick-fix and we can’t help but turn to pills, prod­ucts and potions guar­an­tee­ing fast-action. But unfor­tu­nate­ly, much of the time those things don’t work or are too abra­sive and can even make our health and symp­toms worse.

I always rec­om­mend mak­ing the effort to heal, treat and bal­ance from the inside, out.

About 70% of our immune sys­tem lives in our gut so eat­ing inflam­ma­to­ry foods, processed foods and foods you may have a sen­si­tiv­i­ty to can cause an immune response which may show up on our skin.

From break­outs and acne to pso­ri­a­sis and ker­ato­sis pilaris — it all can be con­nect­ed to what we’re eat­ing and the effect on our gut.  And this can affect whether our skin is glow­ing and healthy.

When I start work­ing with some­one on their diet, I rec­om­mend eat­ing lots of anti-inflam­ma­to­ry foods to calm the inflam­ma­to­ry response that could be caus­ing unwant­ed symp­toms. So get ready to calm, heal and glow from the inside out with my 3 favorite anti-inflam­ma­to­ry foods!

Omega-3 Rich Foods

Omega-3’s are EFA’s — which stands for essen­tial fat­ty acids. And they’re just this- essen­tial!

Known for their pow­er­ful anti-inflam­ma­to­ry prop­er­ties, I rec­om­mend mak­ing them a pri­or­i­ty in your diet, espe­cial­ly since they’re also specif­i­cal­ly very sup­port­ive for glow­ing, healthy skin .

Favorite sources of omega-3’s:

  •  Wild-caught fat­ty fish (salmon, mack­er­el, oys­ters and sar­dines
  • Grass-fed ani­mal fats (grass-fed beef, pas­ture-raised eggs and grass-fed but­ter or ghee (clar­i­fied but­ter))
  • Nuts and seed oils (wal­nuts, flaxseed oil and chia seeds (please note that plant sources of omega-3’s con­tain the ALA form of omega-3 and have to be con­vert­ed to the usable form, EPA and DHA which ani­mal sources already con­tain!))

Why are omega-3’s so anti-inflam­ma­to­ry? Most of us are get­ting a far high­er dose of omega-6’s in our diets instead of omega-3’s since they’re in grains and veg­etable oils, like canola and soy­bean oil — found in almost all pack­aged foods. For most Amer­i­cans their omega-6:omega-3 ratio is like­ly 20:1 or 30:1 instead of the idea 2:1 or 3:1. This great imbal­ance caus­es inflam­ma­tion in our bod­ies. So load up on those omega-3’s and take note of a like­ly reduc­tion in inflam­ma­tion and improved skin health.

Inflam­ma­tion is not always notice­able! You can’t always feel inflam­ma­tion, but this doesn’t mean it isn’t hap­pen­ing sys­tem­i­cal­ly.


Like I men­tioned ear­li­er, gut health is a big fac­tor in our over­all health and if you keep your gut health bal­anced, your skin is like­ly to reflect that. Pro­bi­otics are the good type of bac­te­ria in our gut. In order to pre­vent food sen­si­tives, have a strong immune sys­tem and have healthy skin- you want to have a bal­ance of good and bad bac­te­ria in your gut.

Unfor­tu­nate­ly, inflam­ma­to­ry and processed foods, antibi­ot­ic use and stress all kill off our good gut bugs. Due to this, we need to build back that ben­e­fi­cial bac­te­ria. This is done through either pro­bi­ot­ic sup­ple­men­ta­tion (which I’m a big fan of) and/or pro­bi­ot­ic rich foods.

Favorite sources of pro­bi­otics:

  • Kom­bucha (fer­ment­ed teas)
  • Sauer­kraut and kim­chi (fer­ment­ed veg­eta­bles like cab­bage, beets and car­rots)
  • Kefir (a fer­ment­ed milk drink or coconut, goat or sheep kefir)

I rec­om­mend try­ing out dif­fer­ent kinds of pro­bi­otics and see what you like best. A lit­tle bit goes a long way and vary­ing them up can be help­ful. The more diver­si­ty, the bet­ter!


Ah, my favorite! What is col­la­gen? Col­la­gen is actu­al­ly the most abun­dant pro­tein in our bod­ies and it’s what gives our skin strength and elas­tic­i­ty. As we age, col­la­gen pro­duc­tion nat­u­ral­ly begins to slow down. Thank­ful­ly, col­la­gen-rich foods are becom­ing increas­ing­ly pop­u­lar and much more avail­able.

Dou­ble-blind, place­bo-con­trolled stud­ies inves­ti­gat­ing the anti-aging prop­er­ties of col­la­gen have found that 2.5–5 grams of col­la­gen hydrolysate used among women ages 35–55 once dai­ly for eight weeks sig­nif­i­cant­ly improved skin elas­tic­i­ty, skin mois­ture, transepi­der­mal water loss (dry­ness) and skin rough­ness, all with lit­tle to no side effects. (1)

Favorite sources of col­la­gen:

  • Col­la­gen Hydrolysate (fla­vor­less and odor­less pow­der that absorbs in hot and cold liq­uid. Great in cof­fee, tea, soups, stews, bak­ing and more. Two favorite brands are “Great Lakes” and “Vital Pro­teins”)
  • Bone Broth (a slow cooked broth full of col­la­gen, vit­a­mins and min­er­als that are leached from grass-fed bones and made into a deli­cious, heal­ing and ther­a­peu­tic broth. Great to sim­ply sip on or use in cook­ing and soups. I love the brand ossogoodbones.com or you can make your own using this recipe!)
  • Bone Broth Pro­tein (most pro­tein pow­ders are made of soy, whey and have added sug­ar but this one clean, jam-packed with nutri­tion and tastes great. I add this to my smooth­ies and it comes in a vari­ety of deli­cious fla­vors. My favorite is the choco­late!)

As you can see there are tons of ways to heal, treat and soothe your skin from the inside, out. Increas­ing your con­sump­tion of anti-inflam­ma­to­ry foods is a great place to start.

I hope these ideas were help­ful for you and that you imple­ment some of these pow­er­ful foods. I’m here if you have any ques­tions or need any more help in fig­ur­ing out what foods work for YOU and your body!

Chelsea Gross is a Cer­ti­fied Trans­for­ma­tion­al Nutri­tion Coach and owns her own 1:1 holis­tic nutri­tion coach­ing busi­ness, nutritionwithchelsea.com where she also blogs and cre­ates real-food recipes. Chelsea helps women break free from restric­tion, diet­ing and depri­va­tion- and find the way of eat­ing (and liv­ing!) that works for them so they can ditch the wag­on for good, and feel con­fi­dent in their choic­es and bod­ies. After over­com­ing years of chal­lenges with dis­or­dered eat­ing, depres­sion, diges­tive issues and chron­ic pain she leads with vul­ner­a­bil­i­ty and hon­esty so her clients know they are not alone. Through real-food nutri­tion, lifestyle and mind­set shifts, Chelsea works close­ly with women to get to the root of their health con­cerns and cre­ate per­ma­nent change.

web­site- http://www.nutritionwithchelsea.com/

insta­gram- https://www.instagram.com/nutritionwithchelsea/

face­book- https://www.facebook.com/nutritionwithchelsea


(1) https://draxe.com/what-is-collagen/





Resurfacing and Rebuilding Your Skin

Resur­fac­ing and Rebuild­ing Your Skin


The main work an Estheti­cian does is to exfo­li­ate and decon­gest the skin.   Relat­ed to those two goals is the ques­tion of whether your skin needs resur­fac­ing or rebuild­ing.  Before that can hap­pen, though, I take a look at my client’s skin, get an idea about what needs improve­ment and then we talk about it. 

I also assess the skin type and con­di­tion — 2 dif­fer­ent things — along with sen­si­tiv­i­ties and aller­gies.  I have a tool-box of solu­tions to work with but that doesn’t mean every tool is suit­ed to every skin.

For exam­ple, I’ve had clients ask for a micro­der­mabra­sion facial on their first vis­it — which I con­sid­er to be an advanced treat­ment.  If I see that their skin is too sen­si­tive for that treat­ment — I edu­cate my client about why anoth­er approach is bet­ter for them.

And, by sen­si­tive, it may be some­thing you are unaware of, like sur­face cap­il­lar­ies which I can see with my mag­ni­fy­ing lamp dur­ing your skin analy­sis.

As a Licensed Estheti­cian, I work on the epi­der­mis — the upper lay­ers of your skin — and I do this by apply­ing light enzyme peels or super­fi­cial chem­i­cal peels, micro­der­mabra­sion or oth­er treat­ments.

Before I go into more detail about the treat­ments, you should know that see­ing me is not the only part of the solu­tion.  The oth­er part is you!  

I see you once every 4–6 weeks.  You see your­self in the mir­ror 2x/day, hope­ful­ly, as you are tak­ing care of your skin.  That’s 30–60 times more than I see you.

That means that you must use prop­er home care prod­ucts to extend and main­tain the results you get with your treat­ments with me.

Espe­cial­ly if you have a goal in mind, such as light­en­ing the sun dam­age and dark spots on your skin, then a main­te­nance reg­i­men is nec­es­sary.  Teach­ing you what that involves is also part of what I do.

If  you went to a der­ma­tol­o­gist for a med­ical grade peel, the doc­tor would tell you the same thing.  In this way, you and I work as a team to improve your skin.

Some chem­i­cal peels may be con­sid­ered medi­um depth.  This means that the ingre­di­ents placed on the sur­face of your skin reach below the epi­der­mis, but I don’t pur­pose­ly work in the der­mis.

Why?  Because the der­mis — which is the lay­er under the epi­der­mis — con­tains col­la­gen, elastin, and con­nec­tive tis­sue which gives the skin its flex­i­bil­i­ty and strength, and also con­tains nerve end­ings, sweat glands, oil glands, hair fol­li­cles and blood vessels…that’s the doctor’s ter­ri­to­ry.

And that is what is meant by “super­fi­cial peels”.…those peels which are meant to exfo­li­ate only the upper lay­ers of the skin.  By the way, most of the chem­i­cal peels I offer do NOT involve down­time and you won’t get sheets of skin peel­ing from your face.  Again….that’s what you will get with a doctor’s peel:  It’s deep­er, more seri­ous, is con­sid­ered a med­ical pro­ce­dure because it goes deep, hurts, is expen­sive and caus­es seri­ous down time.