![]() Eat your way to younger skin in 2. Boost your skin, lose up to 1. New, simple 2. 8- day diet 'is key to a youthful appearance'Designed by top nutritionist and skin specialist Karen Fischer Kate Habberley, 4. Debra Cull, 5. 4, was overjoyed when her red blotches disappeared. Scroll down for your very own seven- day anti- ageing menu. By. Louise Atkinson. Published. 2. 2: 1. GMT, 2. 0 April 2. Picture posed by model. As we revealed in our Sugar Detox series earlier this year, too much sugar in the blood causes glucose molecules to attach to the proteins in collagen (the glue that holds your skin together) to form AGEs. These sticky brown compounds stiffen the otherwise elastic fibres in the skin, creating lines, blotches and wrinkles. But sugar is far from the only ageing culprit in our diet. ![]() ![]() For her new book, Younger Skin In 2. Days, Fischer has scoured hundreds of scientific studies to name and shame other common foods and cooking methods that contain high levels of AGEs or contribute to the AGE- making process in the body. THE DAILY DIET LIMITSRather than calorie counting, we should be AGE- counting — consuming no more than 5,0. U) a day (Western diets contain an average of 1. Given a 1. 00g piece of pan- fried steak contains 1. U, and a fried egg 1,0. U more than a poached egg, it’s easy to see how quickly the toxins — and the wrinkles — accumulate. But dark- purple and red fruits and vegetables, such as purple sprouting broccoli, red cabbage, beetroot, aubergines and berries, contain powerful antioxidants called anthocyanins that help protect against AGE- formation. Eat several portions a day and swap green salad leaves for purple ones, white onions for red onions, and rice for red quinoa. Her message is clear. If you have prematurely ageing skin, dullness, discoloration, deep lines or drooping jowls, you could be unwittingly eating too many AGEs — which are common in animal products, and increase exponentially when food is fried, grilled, pasteurised or smoked. Here comes the good news: you can protect your skin, and even reverse some of the damage by consciously minimising your intake of AGE- increasing foods — such as red meat, dairy products, processed food and all forms of sugar and sweeteners — and filling your diet with foods that have natural skin- boosting properties — such as purple, red or black fruit and vegetables, beans and wholegrains. ![]() So, can eating the right foods really take years off your appearance in just a few weeks? We decided to put Fischer’s fast- track plan to the test by asking two women to try the diet for 2. Before they started, we assessed theirskin using both a Visia scanner — which measures wrinkles, sun damage, redness and pore size — and a Tru. Age scanner, which is clinically proven to measure levels of AGEs in the body. We repeated the tests at the end of the month to see if there were marked improvements. The results were astonishing — as you’ll see in our two guinea pigs’ stories (bottom of article). ![]() THE PLANThe diet kicks off with a three- day detox — no meat or caffeine but unlimited fruit and vegetables (raw if possible) — before easing into a pattern of healthy eating; re- introducing small amounts of caffeine, poultry and fish but steering clear of dairy, sugar and alcohol. After a hearty breakfast, Fischer recommends filling half of your lunch and dinner plates with vegetables, one quarter with low- AGE protein, such as chicken, fish, beans or lentils, and the other quarter with low- AGE carbohydrates, such as sweet potato, basmati rice, quinoa or spelt. For dessert, she favours anti- oxidant- rich fruits such as pomegranate, guava, banana, papaya or any berries (frozen are fine). In addition to changing your diet and drinking eight glasses of water, herbal tea or fresh vegetable juices, Fischer recommends daily supplements of omega 3, calcium, chromium, magnesium, manganese, zinc, and vitamins D, C, B3 and B6, (available from biocare. SKIN- SAVING COOKINGYou can potentially halve your AGE intake by changing the way you prepare food in the first place: l COOK SLOWLYThe searing heat used in baking, grilling, barbecueing and frying causes browning, which increases AGE formation, especially in foods that are rich in protein and fats. Cooking with liquids at lower temperatures makes a big difference, so switch to poaching, boiling, steaming and making soups, curries, stews and casseroles. You can also add the juices to drinks and salad dressings. SPICE THINGS UPTurmeric, cumin, ginger, cloves and cinnamon are all excellent at inhibiting AGE formation. Add them to casseroles and curries, pop a piece of fresh ginger or a few cloves into your tea, and sprinkle cinnamon on porridge or add to smoothies. ADD APPLE CIDER VINEGARUnlike other vinegars, studies show apple cider vinegar can lower blood sugar, which reduces AGE production. Dilute a tablespoon in water and add to soups and stews, or use it to make salad dressings. Extracted from Younger Skin In 2. Days by Karen Fischer (Exisle Publishing, . ![]() ![]() For lunch she’d typically have a cup of soup and oatcakes, followed by an afternoon of snacking on biscuits, crisps and chocolate. For dinner, she’d eat whatever her husband was cooking — usually man- sized portions of pasta. Before starting the 2. Because the cafe didn’t have soya milk, I had to endure black coffee and a smoothie.’ But it was worth the effort. At the end of the 2. Kate’s Tru. Age score dropped six years to just 3. AGE activity in her body is like a 3. ![]() Visia scan showed a 9 per cent reduction in redness, fewer enlarged pores and an improved skin texture. Impressed: Kate Habberley's skin has fewer enlarged pores and a 9 per cent reduction in redness. As an added bonus, the weight fell off. When she jumped on the scales at the end of the trial she’d lost nearly 1. And as the month progressed, I found it increasingly liberating not to be dogged by sugar cravings. My energy levels have soared, I’m sleeping better — and I didn’t need the scan results to tell me my skin is softer, brighter and clearer.’ The change is so significant that Kate plans to stick to the basics of the diet long- term. Debra Cull, 5. 4, described her old diet as 'toxic'Debra's old diet was, in her own words, a toxic mix of burnt toast (. But she was conscious that her fair, freckled skin was rapidly showing signs of age. Before embarking on the 2. Although I wear sunscreen when it’s hot, I don’t wear a hat as often as I should, which I’m sure has contributed to premature ageing of my skin. Spurred on by the changes, she stuck to the diet rigidly, even making her own spelt flatbreads and . She was also delighted to discover she’d lost 5lb over the month. Most exciting of all, she says, was that the hot flushes she was regularly experiencing during the day and night stopped completely for the duration of the experiment. Relieved: Debra Cull is overjoyed that her hot flushes have vanished and the redness on her face has reduced. And the absence of flushes has been quite a revelation. I’m now much more aware of what I eat, and I’m really keen to keep the diet going as much as I can. Information about Tru. Age scanners is at morinda. ![]() YOUR SEVEN- DAY ANTI- AGEING MENUBowl of sweet potato salad. DAY ONEBreakfast: Quinoa porridge (red or white quinoa cooked for 1. Lunch: Sweet potato salad (above). Brush a sweet potato with lemon juice and olive oil then roast until soft. Serve with a large salad dressed with a lemon juice and apple cider vinegar dressing, sprinkled with black sesame seeds. Dinner: Shitake vegetable soup. Simmer finely diced red onion, celery, carrot, fresh ginger and shitake mushrooms in organic vegetable stock. ![]() Find out if you're making one of these 8 common diet and exercise mistakes. Eat the right foods that make you look younger and reverse the aging process. And they may be in your diet already! This can be difficult. Here are some foods that you should incorporate into your diet if you haven't already. Simply looking like you are enjoying life can make you look younger. Frowning can make you look. Exercise appears to slow. Add some chopped parsley and a squeeze of lemon juice. DAY TWOBreakfast: Quinoa porridge. Lunch: Sweet potato soup. Simmer red onion, garlic, curry powder, sweet potatoes and dried red lentils in organic vegetable stock, then blend until smooth. Dinner: Spiced dahl. Add red lentils and organic vegetable stock. Serve with fresh coriander. Bowl Of Watercress Soup. DAY THREEBreakfast: Quinoa porridge. Lunch: Watercress soup. Simmer potato and red onion with garam masala and fresh ginger in organic vegetable stock until soft. Add a large bunch of watercress. Cook for a few minutes, then add a squeeze of lemon juice and blend until smooth. Serve with a dollop of hummus and a sprig of watercress. Dinner: Sweet potato salad. DAY FOURBreakfast: Two scrambled eggs on a bed of watercress with wholemeal bread. Lunch: Mixed salad and tinned tuna in a wholemeal/spelt wrap. Dinner: Parcel- baked skinless chicken breast (pre- marinade briefly in lemon or lime juice) with sweet potato and vegetables. Grilled Salmon with Steamed Vegetables. DAY FIVEBreakfast: Omega muesli. Soak porridge oats and a teaspoon of linseeds overnight in water with a sprinkle of apple cider vinegar; rinse and drain then add almond milk. Top with berries and cinnamon. Lunch: Beetroot and carrot salad. Grate carrots, apples and fresh beetroot. Top with pomegranate seeds, lemon juice and black sesame seeds. Serve with spelt flat bread. Dinner: Steamed fish (marinated in coconut milk, lime and ginger) with vegetables and a fruit smoothie (blend frozen banana and berries with almond milk, fresh mint leaves and either flaxseed oil or whole linseeds). DAY SIXBreakfast: Berry porridge. Cook oats with almond milk, linseeds and berries. Lunch: Two poached eggs on purple- sprouting broccoli with wholemeal bread. Dinner: Vegetable curry with basmati rice. Fruit smoothie with berries and yogurt. DAY SEVENBreakfast: Fruit smoothie. Lunch: Rocket salad. Combine 2 handfuls of rocket, 1/2 sliced avocado, a sliced spring onion and 4 cherry tomatoes halved. Dress with apple cider vinegar, honey and olive oil. Top with fresh figs if available. Sprinkle with black sesame seeds. Minced chicken with red onion, lemon and spices in tomato and onion sauce with wholemeal pasta. DAILY SNACKSUnlimited raw vegetables (carrot, pepper, cucumber, celery, broccoli) with hummus. Handful of raw almonds or 2- 4 Brazil nuts.
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