Present at the Ranch

Rancho La Puerta's blog about healthy and happy living.

Author Archives: Kathryn B.

About Kathryn B.

Lover of wellness and blogger for Rancho La Puerta.

Develop Your Inner Sunscreen

inner sunscreenA guest post by our Nutrition Director, Yvonne Nienstadt. 

Feed your skin, especially during the summer. Nutrient packed skin is not so quick to burn and is likely to heal much more readily. Eat plenty of foods that nature offers in abundance during the sun drenched months: fruits, vegetables, nuts, seeds, legumes and whole grains all contain nutrients and phytochemicals that feed and protect the skin. Think rainbow colors when choosing vegetables – the greater variety of colors you eat, the greater your skin is protected.

Keep your intake of antioxidant nutrients high.  Many antioxidants have been shown to significantly lower cancer risks of all types including skin cancers. These nutrients may help to neutralize the negative effects of radiation and chemicals in the air and may minimize skin damage risks.

Antioxidants to Consume:

  • Natural vitamin E (dark leafy greens, sunflower seeds, and avocado)
  • Vitamin A (sweet potato, carrots, and spinach)
  • Vitamin C (papaya, bell peppers, and broccoli)
  • Alpha lipoic acid, also known as the universal antioxidant (small amounts are found in spinach, broccoli and yams – or take in supplement form)
  • Pycnogenol (pine bark supplement)
  • Theanine and catechins (found in brown, white, green or black tea)
  • Selenium (a trace mineral found in nutritional yeast, whole grains, tuna, seafood, and Brazil nuts)

When it comes to protecting your skin make sure you get your essential fatty acids, especially Omega 3 from flaxseed or fatty fish like trout, salmon, albacore, and blue fin tuna. Omega 3 is the anti-inflammatory and antitumor essential fat used both structurally and functionally in every cell.

Avoid too much omega 6 oil which comes from refined soy, corn,  safflower, and sunflower. Refined omega 6 is pro-inflammatory if taken in excess.  Especially avoid trans fat laden hydrogenated oils found in shortening, margarine and many baked and fried goods. Trans fats are free radical generators and are dangerous for the skin and internal tissue.

You can add the contents of a capsule of vitamin A and vitamin E, powdered vitamin C (calcium ascorbate with bioflavonoids is best), and selenium to your sun block for added protection. You can also add these supplements to your moisturizer post-sun exposure to protect and heal the skin. For a guide to safe sunscreens and moisturizers visit the Environmental Working Group website.

For more information on safe sunbathing read The Healing Sun by Richard Hobday and The UV Advantage by Michael Holick MD.

Disclaimer:  This article is meant for informational purposes only.  Please check with your doctor before taking any new supplements.

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saturdays at the ranch

My Saturday at The Ranch

We wanted to share this wonderful article by Ranch guest, Tanya Devernoe…enjoy! Saturdays at The Ranch in Tecate, Baja California, Mexico, is not your typical experience of spa treatments and fitness classes, but more about reconnecting with your own inner peace.  The … Continue reading

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national veggie month

Are You Eating Your Veggies?

This is a guest post by our Nutritional Director, Yvonne Nienstadt. Did you know that June is National Fruit and Vegetable Month? Fruits and veggies prevent disease. They can help you ward off heart disease and stroke, control blood pressure, … Continue reading

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change

Wise Words #20

Perspective is everything.  I’ve learned to look at the negative things in my life in a new way.  One door closes and another opens.  A lesson is learned.  I’m now paying attention where I wasn’t before. I have learned how … Continue reading

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rancho la puerta pico de gallo

La Puerta Pico de Gallo Recipe

Pico de Gallo, pictured here used as a dressing atop shrimp tostadas, is a classic Mexican table salsa, rich with tomatoes, onions, cilantro, the nippiness of chiles and fresh lime juice. You may adjust the proportions of tomatoes and other ingredients to … Continue reading

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