If there is one thing we love about fall, it’s all the delicious seasonal fruits and vegetables at our fingertips. With summer coming to an end, your skin will likely be feeling the effects of those long days spent in the sun and from the change of the season. But if you take advantage of the yummy produce that autumn has to offer, you can help your skin transition glowingly into the colder months. Here are a few of our favorites of the season and how they will benefit your skin. We also thought we would throw in some quick and easy recipe ideas, from our staff to you, to make it super easy for you to incorporate these into your diet.

Apples

We have all heard the saying “an apple a day keeps the doctor away” but what about “an apple a day keeps the dermatologist away”? High in vitamins and minerals that are essential to nourishing the skin, you may want to start living by this old adage and include apples in your daily diet.

Key Factors:
Vitamin A is a strong factor in the development of aging skin and keeping skin tissue functioning properly.

Copper helps your skin produce melanin which protects your skin from the sun’s rays.

Vitamin C can help to boost collagen production. Collagen, as most know, is a key component in keeping your skin firm and lifted.

Recipe Idea:
Apples are great for breakfast, as their fiber content keeps you feeling satisfied longer. Slice up an apple and pair it with your favorite nut butter or make apple cinnamon overnight oats. Overnight oats are an easy breakfast that you can make ahead and bring on-the-go. All you need to do is mix up the ingredients and let them sit overnight!

Apple Pie Overnight Oats
1⁄2 cup Rolled Oats
1 cup almond milk (can substitute for other)
1 large apple, diced
1 teaspoon cinnamon
1 teaspoon nutmeg
Agave Nectar or Maple Syrup to taste

Pumpkin Seeds

Anything and all-things pumpkin is our motto in the fall. Whether it’s indulging in a pumpkin spice latte or decorating our apartments, there’s no denying the warmth you feel when pumpkin season arrives. One thing that slips away this time of year are the pumpkin seeds. These little guys are SO good for you and quite tasty as well. And we bet you didn’t know that, unlike those sugary pumpkin treats, pumpkin seeds are packed with vitamins and minerals that promote younger looking skin.

Key Factors:
Zinc and selenium boost collagen levels to add an extra layer of protection and increase the firmness of your skin.

Essential fatty acids are necessary in maintaining oil production and keeping the skin full of moisture.

Vitamin E has an abundance of benefits for your skin including slowing down the aging process and helping keep your complexion clear and bright by warding off free-radicals.

Recipe Idea:
Adding pumpkin seeds into your diet is all too easy. Buy a large container of raw or roasted pumpkin seeds the next time you’re grocery shopping. Try to steer clear of any brands that add a lot of excess oil or salt. You can eat them straight out of the bag as a snack, or add them to your cereal or yogurt in the morning. If you’re feeling up for it, a fun fall activity that our team enjoys is carving pumpkins! Don’t throw away all of the insides next time you do, and you can roast your own.

Roasting Pumpkin Seeds
Set oven to 300°
Sift through the contents of your pumpkin to pick out the seeds
Clean seeds off and pat dry
Place on a cookie sheet and drizzle with 2 teaspoons coconut oil
Sprinkle with salt if you wish, but don’t go in heavy handed
Let roast for 45 minutes and remove

Beets

Beets are not always everyone’s cup of tea, but packed with detoxifying and “beautifying” properties, you may want to make sure to say ‘yes please’ to this root vegetable the next time you’re at the salad bar. If you are prone to acne, beets are loaded with nutrients that help to clear up your skin from the inside out. Beets also help to naturally detoxify and purifiy your blood to remove toxins which in result will promote a healthy, glowing complexion.

Key Factors:
Folic acid aids in eliminating toxins from the body which can reduce acne on the face and body.

Lycopene is part of the carotenoid family which means it’s an antioxidant and anti-inflammatory all in one. Studies show that when high levels of lycopene are found in the skin, the surface of the skin is smoother.

Recipe Idea:
Beet juice is one of our favorites. It’s like drinking some sort of beauty elixir. Throw some beets into your juicer with carrots and apple, and you have a tasty drink to supplement your breakfast, lunch, or dinner. If you don’t have a juicer at home, follow this recipe for an easy lunch idea.

Avocado Beet Toast
1 slice of Ezekial sprouted grain bread, toasted
Use half of a very ripe avocado as a spread on the bread
Top with a large helping of arugula
Finish off with slices of fresh roasted beets (do not use canned as canned produce loses a lot of its nutritional value)
Sprinkle of salt and pepper to taste
You can also make this a sandwich by topping with another piece of bread.

Yams

Yams…yes I know what you’re asking, ‘aren’t they just sweet potatoes?’And the answer is no. Yams are often mistaken for sweet potatoes when in fact, yams are an animal of their own. Look out for their dark, bark-like skin the next time you are in the produce section because these starchy root veggies aren’t only a great comfort food.

Key Factors:
Beta carotene has a strong orange pigment which believe it or not, enhances the glow of your skin. Because of its antioxidant power, beta carotene will help protect your skin from environmental damage and harsh sun rays that lead to a lacklustre complexion.

Vitamin B6 can help to treat and ward off acne by preventing the production of excess sebum.

Recipe Idea:
Candied yams! Just kidding. Don’t touch those bad boys if you want to clear up your skin. Stick to low-sugar options when it comes to this starchy veggie.

Loaded Baked Yams
Preheat the oven to 400°
Pierce holes into each yam and bake for 45 minutes
Remove from oven, slice open, and let cool
Top with a dollop of plain Greek yogurt
Sprinkle cinnamon and nutmeg to taste
Drizzle a small amount of agave to add a touch of sweetness

We hope that you enjoy our recipes. Use our fall produce picks in conjunction with our fall skincare tips (link to blog) and transition into the colder months with a beautiful, happy complexion!

nüggs and hugs,

nügg Beauty Team

Your skin is a very important organ! It's outermost layer, the epidermis, is a thin barrier that serves as both a defender and gatekeeper to the rest of your body as it works non-stop to keep water in the cells/organs, and to keep external elements (pathogens, chemicals, UV rays, etc) out. When the seasons change, we tend to see this barrier suffer as it tries to adjust from the sudden climate change that occurs between the warmer and moisture filled days of summer, to the harsher and drier winds of the fall. In addition, as the days get colder, heaters can dry out your skin and the dry, warm indoor air poses an additional stress factor for your skin to cope with. During this transition, it is essential to heal the skin barrier as it is also likely exiting a season of over exposure to the sun - which can be very dangerous to the epidermis. Although the often high moisture levels in the summer air can cause this damage to go somewhat unnoticed, the cool and crisp (dry) air of the fall will eventually cause the skin to feel dry and tight. If left untreated, this can lead to much discomfort throughout the winter months.

nügg in-house esthetician, Kristyn Smith, provides us with some great tips on how you can combat this seasonal transition and help your skin cope:

1. Cleanse - Be sure to use a non-drying, non-irritating cleanser.
2. Exfoliate - Do not manually exfoliate using harsh exfoliators as this can actually worsen existing tears and leaks in the skin barrier. Instead, try to incorporate an enzymatic exfoliator with only gentle beads, if any, such as the nügg exfoliating face mask, once a week.
3. Soothe - In order to help repair or strengthen the skin barrier or whenever you feel your skin is suffering from adjustment reactions to the elements (too dry, too oily, break outs), having something on hand such as the nügg soothing face mask will come in useful in terms of helping your skin achieve balance when it needs a little extra attention. If you have sensitive skin, I recommend using this every day as a sleep mask over night, and otherwise twice a week as a regular face mask. Make sure to just wipe (not wash) off the mask after 10 minutes so that the ingredients can continue to soothe and hydrate your skin overnight.
4. Hydrate - Lastly, give back to your skin from the outside in. Remember it’s been exposed to a variety of irritants (summer sun, the wind and cooler air from the fall, and interior factors such as hot water and heaters) and will be in need of a good source of hydration. Day cream should be moisture rich and loaded with antioxidants as well as environmental protectants, and night cream moisture rich as well, and full of soothing and healing ingredients. Even as the sun isn't as strong as during summer, always make sure to use a moisturizer with SPF during the day. In addition to this, incorporating the nügg hydrating mask 1 to 2 times a week will give the skin sub-surface moisture creating a healthy reservoir of hydration for the skin to draw from, and will help repair damage to your natural skin barrier. Finally, if using the same moisturizer AM and PM, or if you're unwilling to part with your light moisturizer, try adding a few drops of Jojoba oil to your cream – not only will it help to moisturize, but it will also aid in barrier repair.

"Fall" in love with your skin again with these easy skincare tips that will carry you through autumn.

nüggs and hugs,

nügg Beauty Team