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Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson

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Omega-3 fatty acids

Beauty: It’s More Than Skin Deep

Feb 27, 2015 by Lauren Stransky

Woman2William Shakespeare said the eyes are the window to the soul, and there’s some truth to that, but why give significance to just the eyes? I believe that the skin is the mirror of your health.

When I worked in a clinical setting, I became adept at gauging an individual’s health by simply looking at them. This very basic, objective assessment was always revealing.

Dermatological changes or abnormalities such as depigmentation, an ashen pallor or excessive dryness all indicate nutrient deficiencies, and this makes sense, when you think about it; the skin’s function and appearance is reliant on a sufficient and steady supply of essential nutrients.

dreamstime_s_41446366It’s not surprising that the anti-aging skincare products on store shelves are chock full of vitamins, carotenoids and other plant extracts – and consumer spending on anti-aging products is expected to soar to nearly $300 billion dollars by next year. Everyone is on a quest to look younger.

Multi-purpose products that are natural save time and provide more than just one benefit have become incredibly popular. Products that offer both hydration and antioxidants are great examples, but drinking water and eating leafy greens are more likely to help you achieve a youthful appearance than the slew of lotions, creams, gels and serums touting that very benefit. What you put in your body, not on it, really does shine through.

TunaThis skin is the body’s largest organ, covering about 22 square feet. It works with our other organs, being responsible for regulating temperature, protecting us from germs, ridding the body of toxins, working with the nervous system to transmit signals about sensation and, most important, skin holds us together.

As we age, both intrinsic (our DNA) and extrinsic factors (the sun) take their toll. Skin becomes dull, patchy, spotted and wrinkled. Yes, dermal fillers and peels can help, but at the end of the day, what you eat wields more potent results than a laser. A strategic diet, healthy lifestyle and routine skin care can make you look years younger.

Omega-3 fatty acids are a known anti-inflammatory. They may help reduce dryness (from atopic dermatitis and psoriasis) and may even reduce the risk of skin cancer. In food, these fatty acids are found in salmon, tuna, sardines and cod. Eat eight to 12 ounces weekly.

dreamstime_s_14822619The antioxidant vitamins A, C and E are also powerhouse sources for skin nutrition. Vitamin A, found in carrots, squash, milk and leafy greens, helps the skin rebuild tissue; vitamin C, abundant in citrus fruit, stimulates collagen production, and vitamin E, found in olives, seeds and nuts, helps combat free radicals. Enjoy five or more servings of colorful fruit and vegetables daily.

Drinking eight glasses of water daily will keep your skin hydrated, and enjoying an active lifestyle should be a prescription from every dermatologist; a “natural glow” doesn’t come in a tube. It’s called circulation. Take every opportunity to get the blood flowing. Walk, swim, stretch, golf and be active. Exercise is a cheap and very effective weapon in the war on ageing.

Filed Under: DIY Nutrition, Nutrition, Wellness/Health Tagged With: anti-aging, antioxidants, Omega-3 fatty acids, skincare

Pasta with Tuna and Fresh Basil

Apr 17, 2012 by Tina Ruggiero

Last year on this very day, I was exploring the fjords of Norway, hanging tight to the railing of a bobbing and rolling fishing vessel. Specifically, I was evaluating the safety and efficacy of farmed Norwegian Salmon.

During my week in Bergen and its surrounding cities, I ate fish for breakfast, lunch and dinner, and while that may sound extreme, it really wasn’t. Norway has 15,000 miles of coastline, 150,000 lakes and 50,000 islands, so it makes perfect sense that seafood dominates this country’s cuisine.

Interestingly, Norway’s population is among the slimmest in the developed world, and the country saw a precipitous drop in heart attack deaths around the end of the 20th Century.

This begs the question whether there’s a link between seafood consumption and health, and recent science is conclusive. Two, new scientific reports, one from the U.S. government and the other from a prestigious global health organization, recommends the general population, as well as pregnant and breastfeeding women, eat 8 to 12 ounces of seafood weekly to boost brain health and avoid the risk of developing cardiovascular disease.

Other current seafood research shows:

  • Choosing fish rich in essential Omega-3 fatty acids (such as tuna and salmon) may lessen post-partum depression.
  • Omega-3s promote immunity and, consumed in infancy, may reduce the chance of childhood allergies.
  • Enjoying fish during pregnancy and lactation can improve a babies’ eye and brain development.
  • Regular consumption of fish provides high-quality, lean protein and a range of essential nutrients.

At a time when we’re being bombarded with messages such as “don’t eat this” and “don’t buy that,” it’s refreshing to know we can consume more seafood, something I love to prepare and enjoy in good conscience. There’s no reason why you can’t do the same.

If cost is a factor, consider the more convenient forms of fish; frozen cuts and canned fish like tuna and salmon are a huge bang for their nutritional buck. If you opt for fresh fish, cook it simply. Grilled, poached and broiled fish are fuss-free and delicious.

To make my point about how simple a great fish dish can be, I’m sharing my recipe for Pasta with Tuna and Fresh Basil. The recipe is also healthy, tasty, quick and inexpensive. What more could you ask for?

PASTA WITH TUNA AND FRESH BASIL

Makes 4 – 6 Servings

INGREDIENTS

¼ cup lemon-infused olive oil
2 cups peeled, seeded and chopped fresh tomatoes or good-quality canned, chopped Italian tomatoes Salt, to taste
1 (5-oz) can tuna fish, packed in olive oil
10 mild-tasting black olives, pitted and chopped
Crushed red pepper, to taste
1 pound short cut pasta like Penne Rigate or Fusilli
1 bunch fresh basil, coarsely chopped
Zest from 1 lemon

DIRECTIONS

In a large skillet, heat the olive oil over medium heat. Add the tomatoes and salt, to taste. Cook the tomatoes for 12-15 minutes, or until the juices have evaporated, then turn off the heat and add the tuna, olives and crushed red pepper, to taste. Set aside. In a large pot of boiling, salted water, cook the pasta according to package directions. When al dente, drain the pasta and reserve some of the cooking water. Add the pasta to the tomato mixture, toss in the basil leaves and lemon zest and stir gently to mix. If the pasta seems a bit dry, add some of the reserved pasta liquid. Stir gently, and taste again for proper seasoning. Serve immediately.

Filed Under: Cooking, Nutrition, Recipes, Wellness/Health Tagged With: Norwegian Farmed Salmon, Omega-3 fatty acids, Pasta with Tuna and Basil, seafood consumption and health

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