On this week’s episode of Health + Happiness, Joy and Vivien share foods and habits that help give you a healthy, glowing complexion. Here’s a brief recap of what we learned in Episode 11. In case you missed it, you can watch the full episode here.

Moisturizer 101
Moisturizer is a must for your daily skincare routine, as it helps prevent and treat dry skin. But when you apply it is super important. The perfect time to do it is right after your bath or shower—ideally, right after you step on the bathmat. The “Magic 3-minute window” allows you to seal in the water content from your shower. There are three main types of moisturizer: Lotion (water-soluble, highest water content), cream (contains water and maybe some oil), ointment (sits on top of the skin). Most OTC moisturizers can be used on your whole body without any issues, but consult a dermatologist for advice if you have any skin conditions.

Feed Your Skin
The research on the best foods for your complexion is somewhat limited, although it’s likely that antioxidant-rich foods may have a significant protective effect. Joy whipped up a smoothie that packs skin-saving foods, including vitamin C-rich strawberries, mango and spinach, which also boasts beta-carotene to help slough off dead skin cells. It’s also refreshing and super-hydrating. Consider it your daily pretty potion.

Joy Walking
Health or hype? Fresh produce is more nutritious than fresh. Joy hit the streets to see what people have to say. It turns out that frozen produce is just as fresh—and sometimes more. The “fresh” produce you pick up at the grocery store is usually several days old, as it’s transported from farm to store. Frozen produce, on the other hand, is picked at peak ripeness and fresh frozen, locking in sensitive nutrients. All produce is good produce, so stock up on a variety of options.

Foot Facts
The ankle supports the full weight of the body on just a few bones on top of the foot. If the foot buckles under the pressure, you could suffer a sprain, possibly resulting in ligaments that get stretched or torn. This can cause cartilage injury, arthritis and pain. Reduce your risk of injury by being active, warming up before exercise, and building strength. Also, watch your step, especially on uneven ground. Finally, keep in mind this keyword if you do suffer a sprain: PRICE. It stands for protect,  rest, ice, compress, and elevate. All of these techniques will help reduce swelling and protect your ankle while it heals.

Doc-tionary
Macronutrients are things we eat in large amounts (ounces), like fats, carbs protein. These are different from micronutrients, things we eat in smaller doses (mcg or mg), such as vitamins and minerals. Your body needs both; macronutrients give you energy, and micronutrients help digest macronutrients.

Junk Food to Joy Food
Joy’s daughter stopped by the kitchen to share her all-time favorite food: Mac and cheese. Joy created a healthy version just for her (after experimenting with several different versions, of course). This rendition is rich, cheesy, indulgent and features good-for-you ingredients so you can enjoy as often as you like. Get the recipe.

Joyful Note 
When it comes to health, it doesn’t matter where you start. It’s where you finish that’s most important. If you’re feeling out of shape or overweight, don’t let your current starting place overwhelm you. Take it one step at a time—and remember that small changes add up quickly!

Here’s hoping your week is filled with health, happiness and a daily dose of Joy. To catch up on episodes of Health+Happiness, click here.