More than just appetizing, tasty or nutritious, they carry score of beneficial nutrients from antioxidants, omega 3 to resveratrol, and they are packed with vitamins—they are the superfoods. Join Louise as she gives you the rundown on these natural health enhancers such as turmeric, blueberries, spinach, green tea and dark chocolate, and how these can help fight off sun damage, reduce wrinkles and improve elasticity and skin tone.

1. SUPER FOOD
SUPER BEAUTY
By Lake Louise

2. +
Who am I?
 My real name is really Lake Louise.
 Passionate about all things wellness, safe and
wholistic
 Master’s in Education from Stanford University
 Taught High School and College level
 An entrepreneur, researcher & wellness coach

3. +
Who am I?

4. +
What is a Super Food?
 Foods that contain the greatest amount of micronutrients –
vitamins, minerals, antioxidants and phyto-chemicals per
calorie
 In other words more bang for your buck in each bite you take
 Foods that deliver optimal health benefit
 No official or legal qualification

5. +
Beauty from the Inside Out
 Health of the skin reveals the health of the body
 Input = output
 Food and lifestyle choices = input
 Poor diet, high stress & lack of sleep
 You can’t have it both ways
 The goal is to obtain our nutrition from as many different
sources as possible

6. +
Skin Health
 Only 20% of what skin looks like
is a result of topical ingredients
 80% is how the body is fed & how
nutrients are digested
 Health of the skin reveals the
health of the body
 Input = output
 Food and lifestyle choices = input
 Poor diet, high stress & lack of
sleep
20%
80%
20% Topical Ingredients
80% Nutrients we feed the body

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Healthy skin needs
 Vitamin A – supports cell growth and repair; stimulates natural
collagen and elastin
 Vitamin B’s – B1, B2, B3, B6 & B12 – helps to maintain the health
of the hair, eyes, skin, muscle and liver
 Folate (folic acid) - helps the body make healthy new cells
 Biotin – effects cell membranes necessary for healthy skin
 Vitamin C – wound healing, required for tissue growth, assists
your body in regenerating cells in your skin, tendons, ligaments,
blood vessels, cartilage, bones and teeth
 Vitamin D – supports cell growth, wound healing, maintains skin’s
barrier function
 Vitamin E – improves circulation, tissue repair, protects cells

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Healthy skin needs
 Vitamin K – healing discolorations, under-eye darkness, helps blood to
clot
 CoQ10 – circulation, increases tissue oxygenation
 Calcium – muscle growth and contraction, essential for fat metabolism,
essential to your body’s vascular functions, muscle function, nerve
transmission, cellular communication and hormonal secretion
 Copper – linked to collagen synthesis
 Iodine – needed for proper functioning of every cell in the body, necessary
for thyroid function and supports a healthy metabolism
 Iron – needed for the oxygenation of blood cells
 Magnesium – needed for the absorption of calcium

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Healthy skin needs
 Manganese – collagen synthesis, assists the body in
forming connective tissue, bones, blood clots and sex
hormones. It aids in metabolism, calcium absorption, and
normal brain and nerve function. Manganese also balances
free radicals in the body
 Potassium - mineral that supports the function of all
cells, tissues and organs in your body.
 Phosphorous – energy metabolism in the cells

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Healthy skin needs
 Selenium – limits oxidation of fats; lack of leads to skin
eruptions
 Sodium – low sodium leads to water loss, dehydration
 Zinc – wound healing, promotes cell growth, combined
with vitamin A to treat acne, required for the function of
about 100 enzymes. It supports the immune system,
synthesis of protein, DNA synthesis and cell division

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Stretch BREAK!

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My Super 13
 Cacao – magnesium, potassium, copper (help form connective
tissue), manganese
 Kale – vitamin a, k, and manganese
 Berries – Vit A, C , zinc, copper magnesium, fiber
 Carrots – Vitamin A, C & K, fiber
 Chia Seeds – EFA’s Omega 3, fiber, Vit B’s, C & E
 Pomegranate – Vitamin C, B5, beta carotene, folate, thiamine
 Maca – riboflavin (B2); niacin (B3); and B6, vitamin C,
maganese, zinc, calcium, potassium

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My Super 13
 Hemp Seeds – Vitamin E, Balance of omega 3 & 6, 9 essential
amino acids that the body can not produce
 Mulberries - Highest plant source of anti-aging resveratrol, Iron,
potassium, manganese, and magnesium,
 Matcha powder - Antioxidant super hero, vitamin C, selenium,
chromium, zinc and magnesium
 Chlorella – Vitamin B’s, High amounts of vitamin K, B-1, B-2, folic
acid, and vitamins C
 Goji Berries - B1, B2, B6 and vitamin E, Mega dose of Vitamin A,
More vitamin C than any food on earth!, contains more iron than
spinach, powerful effect on endocrine glands such as the
adrenals, thymus, thyroid, and pituitary
 Turmeric - Good source of iron, Manganese, Vitamins A, B6, C, E

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Cacao
Skin Benefits Cacao = raw chocolate
 High magnesium – the good
mood vitamin
 potassium, copper (help form
connective tissue), manganese
 Abundant in resveratrol

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Cacao Coconut Protein Shake
Recipe Cacao Coconut Protein Shake
 Coconut meat + water
 1 frozen ripe banana
 1 TB cacao
 2 TB almond butter
 2 scoops hemp protein powder
 1 scoop organic whey
 2 TB maca powder

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Kale Yeah!!
Beauty Vitamins Kale
 High Vitamin K content
 High Vitamin A content
 Fat soluble – blend with an oil
or avocado

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Kalicious Smoothie
Recipe Kale Smoothie
 1 bunch kale
 Coconut water
 Frozen blueberries
 Frozen peaches
 Sweeten as needed (dates,
honey, maple syrup)

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Maca
What is Maca? What is Maca?
 A root. Native Americans and
indigenous Peruvians have
used maca root as a medicine
 Stimulates immune system,
treats anemia, enhances
memory, menstrual disorders,
menopause symptoms,
infertility, sterility and sexual
disorders
 aids the body in recovering
from stress, increases energy
and libido.

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Maca
Beauty Vitamins Morning Energy Boost
 2 tsp of maca is rich in:
 Iodine
 Maganese
 zinc,
 calcium,
 potassium
 vitamin B’s
 Vitamin C
 Cup of yerba mate tea
 1 TB cacao powder
 2 tsp maca
 1 TB coconut
sugar/honey
 Pinch cayenne pepper

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Maca
Beauty Vitamins Morning Energy Boost
 Cup of yerba mate tea
 1 TB cacao powder
 2 tsp maca
 1 TB coconut
sugar/honey
 Pinch cayenne pepper

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Berries
Skin Benefits Blueberries, strawberries, raspberries &
 High Biotin content
 High vitamin c content which
aids collagen production
 High in antioxidants
 Manganese
 Vitamin A - raspberries
blackberries

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Berries & Cream
Recipe Berries & Cream
 2 cups frozen berries
 1 ½ coconut water
 3 TB hemp seeds
 1 TB chia seeds
 ¼ tsp vanilla extract
 Dash of cinnamon
 Sweeten to taste (dates, maple
syrup, honey)

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Chia Seeds
Skin Benefits Chia Seeds
 Best source of Omega 3 of any
food
 Fiber
 Protein and calcium
 Can be added to any

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Chia Seed Oatmeal
Recipe Chia Seed Oatmeal
 1 cup your choice of milk
 1-2 tsp maple syrup
 Pinch himalayan salt
 ¼ cup chia seeds
 Soak overnight
 Top with fruit of choice

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Chia & Aloe Lemonade
Recipe Chia Seed & Aloe Lemonade
 2 TB chia seeds
 2 TB organic aloe vera leaf
juice
 1-2 tsp organic maple syrup (to
taste)
 enough purified water to fill the
bottle... Approx 13 oz

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Avocado
 High in biotin
 Vitamin E, K, B6
 Copper, folate
 Add to smoothies for
creaminess
 Increases absorption of vitamin
A/beta carotene
 Anti-inflammatory

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Hemp Seed
 High protein
 Vitamin E
 Balance of omega 3 & 6
 9 essential amino acids
that the body can not
produce

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Mulberries
 Highest plant source of anti-aging
resveratrol
 Iron, potassium,
manganese, and
magnesium
 rich in B-complex group of
vitamins and vitamin K.

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Matcha Powder
 Highest quality powdered
green tea available
 young leaves picked from
the tips of shade-grown
green tea plants
 Antioxidant super hero
 Potassium, Vitamins A &
C, Iron, and Calcium

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Goji Berries
 B1, B2, B6 and vitamin E
 Mega dose of Vitamin A
 More vitamin C than any food
on earth!
 Contain more iron than
spinach
 Powerful effect on endocrine
glands such as the adrenals,
thymus, thyroid, and pituitary

31. +
Turmeric
 Good source of iron
 Manganese
 Vitamins A, B6, C, E

32. +
Turmeric
 Good source of iron
 Manganese
 Vitamins A, B6, C, E

33. +
Turmeric
 Good source of iron
 Manganese
 Vitamins A, B6, C, E

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Turmeric Latte
Recipe Turmeric Latte
 1 cup almond or coconut milk
 1 tsp turmeric powder/juice
 1 tsp raw honey
 ½ tsp cinnamon
 Pinch of himalayan salt
 Mix together, transfer to pot,
heat slowly, do not boil

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Chlorella
 High amounts of vitamin K
 Potent source of B12
 B-1, B-2, folic acid, and
vitamins C
 Avoid if allergic to iodine
 Can be added to any green
smoothie for added boost

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Mixers
LIQUID BASES HOMEMADE ALMOND MILK
 Coconut water
 Apple juice
 Almond milk
 Rice milk

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DIY ALMOND MILK
Homemade Almond Milk INGREDIENTS
 WATER – 4 cups
 ALMONDS – 1 cup (pre-soaked)
 PINCH OF SALT
 VANILLA EXTRACT – 1 tsp
 MAPLE SYRUP/HONEY –
to taste

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DIY ALMOND MILK
Homemade Almond Milk STRAINER BAG

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STORE BOUGHT ALMOND MILK
Store Bought Almond Milk INGREDIENTS
 Almond milk (Filtered Water, Almonds),
 Sea Salt
 Locust Bean Gum
 Sunflower Lecithin
 Gellan Gum
 Natural Flavor
 Calcium Carbonate,
 Vitamin E Acetate, Zinc Gluconate,
Vitamin A Palmitate, Riboflavin (B2),
Vitamin B12, Vitamin D2.

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Sample Recipe
Recipe – 32 oz Vanilla Almond Smoothie
 1/3 cup mulberries
 2 TB goji berries
 2 TB hemp protein
 3 TB almond butter
 2 tsp vanilla extract
 ½ tsp camu
 1 ½ cup coconut water
Mulberries 1.14
Goji berries .44
Hemp protein .44
Almond butter .32
Vanilla extract .41
Camu powder .27
Coconut water .88
Total cost per $3.90

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Sample Recipe
Recipe – 32 oz Vanilla Almond Smoothie
 1/3 cup mulberries
 2 TB goji berries
 2 TB hemp protein
 3 TB almond butter
 2 tsp vanilla extract
 ½ tsp camu
 1 ½ cup coconut water

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Incorporating into daily diet
 Plan your smoothie recipes for the week
 If morning is busy, make them the night before
 Most important thing is to just get started.

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Resources
 The Book: Green Smoothie
Revolution
 By Victoria Boutenko
 www.GreenSmoothieRevolution.com

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Resources
 The Book: Super Food Smoothies
 By Julie Morris
 Can purchase on Amazon.

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Thank you!

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Stay in Touch!
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 Instagram: LotusMoonSkinCare & PlainJaneBeauty
& DetoxRx
 Twitter: LotusMoon & PlainJaneBeauty
 Blog: EcoBeautyBytes.com
 Pinterest: /EcoBeautyBytes