Darcy is back on the blog!! Darcy has endless amounts of knowledge and wisdom when it comes to nutrition, health & fitness. She has been a Registered Dietitian for 10 years, has a Masters in Medical Nutrition Therapy and tons of experience in the industry. We are so lucky to have Darcy as our current Practice Manager at Racquel Aesthetics! She doesn’t currently practice in nutrition, but truly finds passion in sharing her knowledge with as many as possible! Let’s hear what Darcy has to say to start our 2024 with a radiant bang!
Hair, Skin + Nails for 2024
It’s mid-January and resolutions are going great or have already been forgotten…
One thing I know for sure, is that we are all looking for ways to help improve our hair, skin, and nails.
What we eat becomes our energy and what builds our cells… Yes, that old saying of “You are what you eat” is technically true, along with how well your body utilizes those nutrients.
When you have a solid foundation of your eating, you can make sure to hit the following to not only benefit your overall health but your hair, skin, and nails.
First and foremost we need quality Protein. Proteins are made of amino acids.
These Amino Acids are the building blocks of all cells, including our hair, skin, and nails.
To build stronger cells, getting in adequate protein each day is key.
Second–Omega-3 Fatty acids are important as they help support cellular function and decrease inflammation. We hear about these all of the time and how important they are to hear health and joint health, but they also benefit us in overall production of strong cells.
Third and Final – Vitamins and Minerals
- Vitamins A, C, & E and B vitamins are found in all fruits and veggies
- Minerals like zinc, magnesium, choline, calcium, and iron found in meats, eggs, fish, etc.
How to get these with Diet
PROTEIN– Make sure you are hitting protein with each meal and snack. Typically 3-4 oz per meal is a great recommendation (20-40 grams of protein)
- All animal proteins such as beef, chicken, pork, fish and shellfish, eggs, greek yogurt, etc.
- Plant products in moderation: soybeans/edamame, nuts and seeds (also have Omega-3s)
- Protein shakes
- Fruits and vegetables
- The more colors the better! Colors in plants are what provide the vitamins.
You cannot go wrong with any of these!
How to get these in a supplement
I love the 1st Phorm Hair, Skin, Nail supplement
It covers all of the bases of Vitamins and Minerals necessary.
How I use: Take 3 capsules before bed
Collagen is also something to add to a routine. I love the Chocolate Collagen from 1st Phorm as well.
How I use: I simply add 1 scoop of Collagen in my morning coffee. This collagen mixes great, making it easy to add to any drink or smoothie!
What to Avoid
- Alcohol- Alcohol dehydrates you and while your body is detoxifying the alcohol it stops focusing on the accessory items like hair, skin, and nails so they do not get built.
- Processed foods and sweet drinks can cause inflammation and have been known to increase signs of aging.
Combined with your personalized skincare routines using RFA skincare, you will be glowing and feeling your absolute best this year!
