| Nutritious, wholesome food provides the building | | | | - white meat is high in Selenium which is essential for |
| blocks for great skin, and of course feeling well and | | | | the proper function of some antioxidant enzymes, |
| preventing disease. I am passionate about food and | | | | meat (red meat in moderation) or oily fish - Wild |
| leading a healthy lifestyle, I have been researching | | | | Alaskan Sockeye Salmon, Mackerel, goats and |
| the impact of foods for many years and while it is | | | | sheep’s cheese and yogurt, milk, Soya, and |
| naive to believe that changing the way you eat is | | | | don’t forget about nuts and seeds! All of these |
| going to wipe out your existing wrinkles, it is just as | | | | are face firming protein. |
| naive to think you can eat what you want without | | | | Berries |
| any effect on your skin - you cannot eat junk | | | | Bright red and dark berries are rich in antioxidants |
| and rely on a pot of face cream for healthy skin. | | | | and Vitamins that help protect the skin and fight |
| Hopefully some of the information here will | | | | disease. Blueberries, Blackberries, Strawberries, |
| motivate you to make a few changes and put you | | | | Raspberries, Cranberries, Black & Red cherries, |
| on the road to beautiful skin and bundles of energy. | | | | red grapes, Boysenberries, Bilberries. Each berry |
| Feeding your skin with optimum nutrition will result in | | | | brings its own unique nutrients to the table, so aim |
| clear, radiant, glowing skin and a sparkle in your eye. | | | | for a mixed handful every day and experiment. Use |
| Better skin is ultimately about better health | | | | in a trail mix, on porridge and muesli, For more |
| and nutrition is a major weapon in the battle against | | | | information read - The Nutritional Super Berries. |
| ageing. Growing older is ineveitable, looking older | | | | Fruits and Vegetables |
| isn’t, we can do so much to take control over | | | | Aim to eat around five to seven portions (a portion |
| how we feel and look with food. Feeding your skin | | | | should fit in the palm of your hand), the more brightly |
| from within is essential, as our largest organ their is | | | | coloured the better! Choose from a rainbow of |
| no doubt that the skin responds to what we eat, so | | | | beautiful Vitamin and Mineral rich fruits and |
| solve some of your skin issues with improving your | | | | Vegetables - Beta-Carotene rich red and yellow bell |
| diet. | | | | peppers, tomatoes, beets, courgettes, carrots, |
| Skin cells rely on a balanced supply of nutrients to | | | | sweet potato, squash, red cabbage, cantaloupe |
| grow, strengthen and fight Free Radical damage, | | | | melon, nectarines, apricots, Pomegranates, Apples |
| giving your body essential antioxidants and nutrients | | | | have tons of antioxidants mostly in the skin so |
| is an effective solution to fight ageing from the | | | | ensure you don’t peel. Dark leafy greens are |
| inside- we truly are what we eat. Neglecting to eat | | | | high in Beta-Carotene and other anti-ageing |
| well can result in your skin ageing considerably faster | | | | antioxidant micro-nutrients including Vitamin E and |
| and deficiencies of certain nutrients, such as vitamin | | | | manganese, good choices are - broccoli, Kale, Chard, |
| A, B complex and Essential Fatty Acids can show in | | | | Spinach and some lettuces like Romaine or |
| the skin as eczema and other skin conditions, it may | | | | Watercress and peppery Rocket. Beans have many |
| even impair the skin’s ability to heal and repair | | | | health promoting benefits and are rich in B Vitamins |
| itself. Skin is often the last to get it’s ration of | | | | and Potassium, this includes dried beans and green |
| nutrients, so it’s important to have a consistent | | | | beans. There is so much choice available, so if you |
| diet with a variety of foods to give your body | | | | don’t like one type of vegetable, you can easily |
| enough nutrients - supplements are also well worth | | | | find another you love. Vegetables are also a source |
| taking, antioxidants and fatty acids in particular. | | | | of fibre which is essential for a healthy digestive |
| Eat Yourself Beautiful | | | | tract. |
| Plenty of fresh, untreated foods are essential for the | | | | The Good Fats |
| health of your entire body, the bonus is healthy, | | | | Fat free diets are definitely trouble. Fats are essential |
| smooth, glowing skin with less skin problems like | | | | for the functioning of our whole body, including the |
| acne, ezcema and sensitivity - and definitely less | | | | brain. We also need fats for our body to absorb |
| wrinkles. Variety is the spice of life - and eating a | | | | fat-soluble vitamins (A, D, E and K). However, some |
| varied diet is the best way to stay looking younger | | | | fats we should definitely put aside, these are a |
| and prevent disease. Eat fresh wholefoods like - | | | | saturated fats found in full-fat dairy products and red |
| Oily fish, chicken, grains, fresh fruit and vegetables, | | | | meat, these can be pro-inflammatory in large |
| oils, herbs and spices. Wholefood basically means it | | | | amounts so portion size should be limited or eaten |
| hasn’t undergone any processing and is as | | | | very occasionally. Hydrogenated Trans Fats |
| unrefined as possible, Wholefoods do not contain | | | | shouldn’t really be in our food, so steer clear - |
| any added sugar, salt and fat - unlike the many food | | | | look at the ingredients to check as they are a |
| choices in the western diet today. | | | | genuine danger to health. |
| Foods To Avoid | | | | Essential Fatty Acids (EFAs) are the good guys, |
| - Burnt, brown or fried foods - these produce Free | | | | they are called essential as they are essential for life |
| Radicals in the body | | | | - our body cannot make them and must obtain |
| - Pesticides on fruit & veg - use organic where | | | | them from the food we eat. EFAs are divided into |
| possible or grow your own | | | | two main groups - Omega 3 and Omega 6, these |
| - Processed Foods | | | | must be consumed in the right ratio which is 2:1 of |
| - Sugar | | | | omega 6 to omega 3 - these fatty acids are much |
| The Best Way To Eat | | | | needed not only for your internal organs but for |
| I believe the best way to eat, to avoid premature | | | | your cell membranes, plumping the skin and |
| ageing and promote good overall health - is an | | | | moisturising from inside. Other sources of good fats |
| Anti-Inflammatory diet, rich in Antioxidants and Low | | | | are - Nuts and Seeds (Flax seeds are |
| Glycaemic Load (GL). First of all let’s understand | | | | excellent), Avocados and Olive oil. I take Udo’s |
| Inflammation - this is a process that robs the skin of | | | | Choice balanced Omega Oil - 1 tablespoon a day, |
| it’s youth, although inflammation is a natural | | | | also Viridian Beauty Oil is excellent, taking a |
| healing reaction, it easily gets out of control and | | | | supplement ensures you don’t become deficient |
| many researchers believe it is proving to be the basis | | | | in EFAs. |
| of virtually every disease process from heart disease, | | | | Low GI Grains |
| cancer and dementia to skin problems including skin | | | | Opt for non refined grains like Organic rough old |
| ageing. UV, pollution, ozone, smoking, all cause Free | | | | fashioned oats, Granary bread (or Rye or Spelt), |
| Radicals to be produced in the body - this triggers | | | | Brown rice, Wholemeal pasta, Barley, Quinoa - these |
| inflammation. | | | | are all low GI and will release their energy slowly. |
| The GL Way of Eating | | | | Avoid the Carbohydrates which cause fast and high |
| The GL diet has received a lot of media attention | | | | blood glucose responses like white bread, cakes, |
| and lots of books have been written on the subject | | | | biscuits, pies, pizza. |
| - fortunately it’s not hype, and here to stay. It | | | | Juices |
| has many positive medical benefits such as reducing | | | | A cup of fresh fruit and vegetable juice everyday |
| adult-onset diabetes and heart disease. The perks of | | | | will boost your nutrients and have a cleansing |
| eating low GL is weight loss and a slim body and | | | | effective on your digestive system. Try juicing |
| loads of energy - it is above all Anti-inflammatory. GL | | | | carrots, beetroot, apples, ginger and any fruit and |
| is a ranking system for Carbohydrate content in food | | | | veg that may go to waste. My favourite is apple, |
| portions based on their Glycaemic Index (GI) and | | | | carrot and ginger. |
| portion size. The Glycaemic Index is a measure of | | | | Nuts and Seeds |
| the effects of carbohydrates on blood sugar levels, | | | | The energy in nuts and seeds amazes me - they are |
| foods are rated to whether they are low (0-10), | | | | the life source of plants and absolutely bursting with |
| medium (11-19) or high (20+) GL. A high Glycaemic | | | | nutrients, including protein - so good for vegetarians. |
| Load food, i.e - white bread, croissants and sugar | | | | They are also packed with EFAs, vitamins (skin |
| releases sugars into the blood stream very | | | | friendly Vitamin E) and many minerals. Some of the |
| quickly (known as a sugar spike) - this spike in insulin | | | | best are Sunflower Seeds, Pumpkin Seeds, |
| sets off a cascade of inflammation in the body. Low | | | | Sesame. Most nuts are good, avoid too many |
| GL foods release sugar into the blood stream more | | | | Cashews (quite fattening). Walnuts and Almonds |
| steadily, resulting in a slow release of Insulin with | | | | have a rich source of antioxidants and protein, aim |
| very little inflammation. The Italian/Meditteranean diet | | | | for a handful of seeds and nuts everyday. |
| is very low Gl and rich in Fish, fruits and | | | | Turmeric |
| vegetables with beneficial oils and herbs, it | | | | This is one spice to add to your shopping list! |
| also helps that the food is delicious. | | | | Turmeric and Ginger are both high in an antioxidant |
| Increased blood sugar causes chemical reactions in | | | | polyphenol called “Curcumin” and are very |
| the body which create inflammation, this leads to a | | | | anti-inflammatory. A very skin friendly spice that |
| damaging effect on skin cells and Collagen fibres and | | | | turns everything a lovely yellow colour. I roast a |
| can result in inflexible collagen and wrinkle formation. | | | | mixture of vegetables and add one teaspoon of |
| To improve and protect our skin we need a low | | | | Turmeric powder and Olive oil and coat the |
| Glycaemic Load diet - rich in Antioxidants. One of the | | | | vegetables. |
| benefits I have found in this way of eating is a | | | | Conclusion |
| huge increase in energy levels, also by keeping blood | | | | I have tried to show you some of the foods we |
| sugar levels stable, you not only feel better but your | | | | should be eating, instead of concentrating on |
| not tempted by a high sugar treat or snack high in | | | | everything that we shouldn’t! and remember |
| fat. We should aim to have something to eat every | | | | better health equals better skin, if you start |
| three hours to help keep blood sugar stable. | | | | introducing some of the good foods into your |
| The Top Anti-Oxidant, Anti-Ageing Foods | | | | life you will age beautifully with heaps of energy |
| By simply maintaining a sensible approach to the | | | | and glowing skin. |
| foods we eat, I admit we can’t be 100% saintly | | | | Resources |
| all the time, treats in moderation, but I try to eat the | | | | Check the GI database for the GI of value of |
| best I can 90 % of the time, and don’t feel bad | | | | individual foods - |
| if you have a treat occasionaly! Luckily, there is an | | | | Patrick Holford is a leader in the GL way of eating - |
| abundant selection of readily available foods, (some | | | | Here’s some great books for recipe ideas |
| call them Super Foods) that are rich in Antioxidants, | | | | and planning your food - some have a focus on skin |
| here’s my pick of the best skin friendly | | | | and health. |
| foods …….. | | | | The Low GL Diet Bible - Patrick Holford - Check out |
| Protein | | | | his huge range of books on the GL principle, including |
| The body could not grow or function without protein | | | | recipe books. |
| - it is the basic material of life. It’s the Amino | | | | Eat Yourself Beautiful - Liz Earle (Skin Secrets also |
| Acids in Proteins that are actually the building blocks | | | | has some wonderful recipes) |
| of our body, as the body can only manufacture 11 | | | | The Complete Italian Cookbook - Anthonio and |
| of the 20 Amino Acids that are essential for life, the | | | | Priscilla Carluccio |
| remaining 9 must be supplied by our food. An ongoing | | | | The Perricone Prescription - Dr Nicholas Perricone - If |
| lack of protein is first noticeable in the face, as the | | | | you dislike salmon then avoid this! |
| sharp definitions and contoured cheekbones start to | | | | Healing with Wholefoods - Paul Pitchford |
| turn soft and doughy. When the protein supply is | | | | Fats that Heal, Fats that Kill- Udos Erasmus |
| lacking, the body is forced to feed upon itself, this | | | | There is also a growing recipe collection in my |
| causes both muscle and tissue to break down. Try to | | | | Nutritional News section and articles on the benefits |
| have a portion of protein with each meal - one egg, | | | | of individual foods that are particularly good for |
| up to 70g of free-range skinless Chicken or turkey | | | | us and why, like Dark Chocolate, Red Wine and Tea. |