There is lycopene in raw tomatoes but not nearly as much as cooked tomatoes, organic varieties has proved to contain more than the quickly grown varieties. In a small controlled study carried out by Newcastle and Manchester universities, women were given 55g of tomato paste each day (to eat, no spreading of tomato puree on the skin please!) for 12 weeks. The skin protection against sunburn increased by 30% in the women. So combined with topical UVA and UVB protection it could offer greater benefits for your skin while in the sun. So when you’re on holiday boost your skin’s protection by indulging in lots of tomato based dishes and sauces, very tasty!

Grow your own! – It is so easy, believe me if I can do it then anyone can! I grow a variety that I can plant in hanging baskets – Tumbling Tom and hundreds and thousands, they require no pinching out or fiddling with and produces loads of sweet juicy cherry tomatoes! Use them for sauces, or put them on pizzas, home grown toms will contain more lycopene than shop bought ones, as you let them grow at their natural speed and the Lycopene has time to develop.

Suttons Seeds have a wonderful choice of Tomato plants and seeds

Why is Salmon so Skin Friendly?

Wild Alaskan Salmon contains DMAE, which is a powerful antioxidant that has the ability to stimulate nerve function, so your muscles contract and tighten your skin. It can prevent, what is clinically known as  “Anatomical Loss of Position” – that’s a sagging face to me and you! It is also high in the antioxidant “Astaxanthin” which gives the natural red colour to Wild Salmon (as opposed to dye in farmed salmon). Astaxanthin comes from a type of red algae that the Salmon eat, then passes up the marine food chain.

So if your skin needs to look extra wonderful, try and follow the Perricone Prescription – even if it is only for 3 days! I noticed a difference in the smoothness of my skin and it definitely looked plump and pert! We should all aim for 3 portions of oily fish a week, so if you don’t like Salmon, try Sardines and Mackeral which are also rich in DMAE, or if you don’t like any fish (slap on the wrist) then try taking DMAE and OMEGA 3 supplements.

Here’s what you need…..

• 1-2 cups of filtered or spring water
• 1/2 chopped cucumber (with skin and pips)
• 1/4 to 1/2 avocado (without skin!)
• 1 clove of garlic (optional!)
• 8 fresh basil leaves
• 2 sprigs of parsley
• juice from 1/2 lemon or lime
• 1/4 teaspoon Himalayan salt
• Fresh ground black pepper
• 15 tablets of Sun Chlorella “A”

Blend the water, cucumber, avocado and garlic (optional) until smooth. Add the basil leaves, parsley, juice from a lemon or lime and blend again.

Finally, add the 15 tablets of Sun Chlorella “A”, and drink. You can also experiment with other Chloropyll rich fresh greens such as sprouts (alfalfa, mung beans) young courgettes, celery, spinach, fresh coriander etc.

Sun Chlorella “A” should be taken every day because it contains….

• The highest concentration of chlorophyll of any natural plant – to help cleanse and purify
• Protein – 60% of Sun Chlorella “A” is protein and this includes all of the essential amino acids
• Fibre – Sun Chlorella “A” contains around 10% fibre to help food move through your system more efficiently
• Easily digested nutrition – a result of Sun Chlorella’s unique, patented system which pulverises the tough cell walls but leaves all the nutrients intact, so it is easily digested by the body……. and it’s completely natural, with nothing added or taken away!

You can buy Sun Chlorella “A” in our online Skincare Shop

Gurpareet claims that his spicy chicken curry can help the fight against cancer, as each serving contains the nutritional equivalent of 49 helpings of Spinach, 23 bunches of grapes or nine portions of Broccoli –  it has taken him 2 years to perfect the recipe!

 Gurpareet is a nutritional therapist and Indian “Superfood” pioneer, he says that eating the curry just once a week could “deal a devastating blow” to the onset of cancers and other age related disease like Alzheimer’s.

High ORAC Levels

Each plateful of the curry contains 25,000 “ORAC” units – the scientific measurement of antioxidants in foods. Foods higher on the ORAC (Oxygen Radical Absorbance Capacity) scale have been proven to prevent the onset of cancer, Alzheimer’s, Coronary heart disease and diabetes.

Gurpareet has researched the best natural Superfoods and calculated the exact quantities of each ingredient needed for “Optimum health results”. His finished curry is full of spices and fruits that have exceptional health benefits, and brimming full of antioxidants, anti-fungals, antivirals, analgesics, and antibacterials.

Antioxidant Rich Spices

Almost a quarter of antioxidant-rich foods are spices, this fact tends to be forgotten, an example is “Turmeric“, this is a powerful spice, and has high levels of antioxidants, this is always part of a curry. A single teaspoon of Cinnamon is the equivalent of two portions of grapes or a glass of fresh Pomegranate juice, so add some spice to your life!

The Recipe for Chicken Curry with Blueberries and Goji Berry Pilau (serves four)

Yoghurt Mixture Ingredients for Curry

• 20g of chopped Coriander
• 200g of fresh or frozen Blueberries
• 2 tablespoons of freshly grated Ginger
• 3/4 of a teaspoon of salt
• 500g of low-fat Greek Yoghurt

Curry Ingredients

• 4 cloves of chopped Garlic
• 3 tablespoons of Olive Oil
• 1 teaspoon of Turmeric
• 2 tablespoons of ground Cinnamon
• 1 teaspoon of Chilli Powder
• 500g of chicken breast, cut into bit-sized pieces
• 1 teaspoon of Garam Masala
• extra Coriander

Pilau Rice Ingredients

• 2 teaspoons of cumin seeds
• 2 tablespoons of Olive Oil
• small sliced onion
• 1 teaspoon of Turmeric powder
• 1 grated Carrot
• 1 3/4 cups of water
• 1 cup of Basmatti Rice
• 1/2 tsp teaspoon of salt
• 50g of Goji Berries
• handful of peas

To Cook  the Curry

1. Blend 20g of chopped Coriander, 200g of fresh or frozen Blueberries, two tablespoons of freshly grated ginger, and 3/4 of a teaspoon of salt with 500g of low-fat Greek Yoghurt, and set aside.

2. Place four cloves of chopped Garlic into a saucepan with three tablespoons of Olive Oil and heat on a low-medium flame until the garlic starts to turn brown – this should take no longer than one or two minutes.

3. Add one teaspoon of turmeric, mix well and heat through for 20 seconds. Mix in two tablespoons of ground Cinnamon and one teaspoon of Chilli Powder and cook for 20 seconds.

4. Add 500g of chicken breast, cut into bit-sized pieces, and seal, stirring frequently.

5. Now pour the yoghurt mixture, mixing into the chicken, and bring to a simmer on a low heat.

6. Simmer for 10 minutes uncovered, stirring from time to time. Mix through one teaspoon of Garam Masala, garnish with extra Coriander.

To Cook the Pilau Rice

1. Place two teaspoons of Cumin Seeds and two tablespoons of Olive Oil into a saucepan and heat on a low-medium flame until the seeds begin to pop – this should take about 3 minutes.

2. Add one small sliced onion and cook until soft. Then add one teaspoon of Turmeric powder, stir and heat for 20 seconds. Add one grated carrot, and cook for two minutes.

3. In the meantime, boil 1 3/4 cups of water.

4. Place the onion mixture, one cup of Basmati rice, 1/2 tsp teaspoon salt and the boiling water into large microwaveable bowl and mix with a fork.

5. Cook uncovered in the microwave for 4 minutes (700w), 3 1/2 minutes (800w) or 3 minutes (900w).

6. Mix and cook for using the same guidelines as above, then cover and continue to cook using the same times as above.

7. Add 50g of Goji Berries and a handful of Peas and let stand covered for 10 minutes, then fluff the Pilau with a fork and serve.

For more information about Gurpareet and more Indian Superfood recipes –  check out his website.

Resveratrol is the latest hot topic in the beauty industry right now. Resveratrol is a powerful Antioxidant and a member of the “Flavonoid” family and has shown to have 17 times greater antioxidant activity than Idebenone (this is the main ingredient in “Prevage”). Resveratrol is produced by several plants when under attack from bacteria and fungus, it’s part of the plants defence system.

Resveratrol Rejuvenates Skin Cells

 It rejuvenates the DNA of cells, accellerates wound healing and has shown to increase collagen and elastin. This is why the skincare companies “in the know” have been adding this ingredient to the formulations of their products, and is touted as an anti-ageing wonder ingredient! but it doesn’t stop at skincare, it is also definitely worth ingesting this compound for added antioxidant benefits – so you may ask, where can I get some!? well, Red Wine contains Resveratrol (it is in the skin of red grapes) and a new study says that you don’t have to drink gallons of the stuff to get enough of this compound, phew! It is also found in Peanuts, certain berries and the roots and stalks of Japanese Knotweed.

I must admit, I love Red Wine, it is the only alcoholic drink that I really enjoy, so I am thrilled at the health and anti-ageing prospects of Resveratrol. Health experts have always maintained that red wine had many health benefits, and could prevent heart disease, so this may explain the French Paradox of a very rich, fatty diet and the low cases of heart disease in France, it is said to help break down stored fat in the body.

Nearly all the dark red wines contain Resveratrol; Merlot, Shiraz, Cabernet, Zinfandel and Pinot Noir. If Red Wine is not your thing, then you can find very good Resveratrol Supplements in capsule and liquid.

With all these plus points, it is not surprising that Resveratrol has found it’s way into skincare ingredients – Environ have a range called AVST that contains Resveratrol, also Jan Marini Skin Research have included it their Age Intervention Regeneration Face Mask, which is excellent, and I am sure many more brands will follow!

Mmm Shiraz or Cabernet?…………..

ORAC is an acronym for “Oxygen Radical Absorbance Capacity“, and is a way to measure different foods antioxidants. Foods with high ORAC values are more desirable for their ability to neutralize Free Radicals, so will greatly inhibit the cell damage that is done by Free Radicals.

The ORAC Score is a Valuable Tool in Nutritional Science

The ORAC measurement was first developed by a scientist at the National Institute of Ageing in 1992 and has been a valuable tool in evaluating the health benefits associated with eating fruits, vegetables, and other antioxidant rich supplements and foods, these foods that have high ORAC levels are also known as “Superfoods“.

Scientists suggest that a diet rich in the ORAC listed foods may slow the down the ageing process in the body and brain, thus preventing some of the age related degenerative diseases, plus we will look younger and feel healthier. The wisdom is to try and eat at least 3000 ORAC units a day, and this isn’t difficult as you can see from the list of foods above (you can search for longer lists for more variety).

Don’t just concentrate on one food high in ORAC units, we need to have a combination of different foods, as this has found to give us greater protection from Free Radical Damage. So mix it up, have a variety of the fruits and vegetables high in ORAC units, as variety is the spice of life!

Antioxidant Rich Onions

Onions contain Antioxidant Flavonoids, such as Anthocyanins, which impart a red/purple color to some varieties, and the flavanols… such as Quercetin which reduces inflammation and can provide protection against cancer.

Onions also contain Antioxidant Beta-Carotene, Potassium and the Sulpher rich amino acid Cystein, Fibre, Calcium, Vitamin C and Folate. I personally try to choose Organic varieties as most conventional crops are sprayed with chemical anti-sprouting agents. Alternatively you can grow your own, Garlic and Chives are so easy to grow either in pots or flowerbeds, you can also buy onion sets or grow onions from seeds.

Onions, Shallots and Garlic are probably one of the most versatile and well used ingredients in many savoury recipes, for me they are essential for extra flavour and the health benefits they can offer, so get yourself some onion goggles and get chopping!

The only downside is the onion breath, but cooked onions are not as pungent, but if your a fan of raw onions, like my grandad who used to have a raw white onion sandwich! then invest in some good mouthwash or chew some parsley afterwards!

 Hopefully some of the information here will motivate you to make a few changes and put you on the road to beautiful skin and bundles of energy.

Feeding your skin with optimum nutrition will result in clear, radiant, glowing skin and a sparkle in your eye. Better skin is ultimately about better health and nutrition is a major weapon in the battle against ageing.  Growing older is ineveitable, looking older isn’t, we can do so much to take control over how we feel and look with food. Feeding your skin from within is essential, as our largest organ their is no doubt that the skin responds to what we eat, so solve some of your skin issues with improving your diet.

Skin cells rely on a balanced supply of nutrients to grow, strengthen and fight Free Radical damage, giving your body essential antioxidants and nutrients is an effective solution to fight ageing from the inside- we truly are what we eat. Neglecting to eat well can result in your skin ageing considerably faster and deficiencies of certain nutrients, such as vitamin A, B complex and Essential Fatty Acids can show in the skin as eczema and other skin conditions, it may even impair the skin’s ability to heal and repair itself. Skin is often the last to get it’s ration of nutrients, so it’s important to have a consistent diet with a variety of foods to give your body enough nutrients - supplements are also well worth taking, antioxidants and fatty acids in particular.

Eat Yourself Beautiful

Plenty of fresh, untreated foods are essential for the health of your entire body, the bonus is healthy, smooth, glowing skin with less skin problems like acne, ezcema and sensitivity – and definitely less wrinkles. Variety is the spice of life – and eating a varied diet is the best way to stay looking younger and prevent disease. Eat fresh wholefoods like – Oily fish, chicken, grains, fresh fruit and vegetables, oils, herbs and spices. Wholefood basically means it hasn’t undergone any processing and is as unrefined as possible, Wholefoods do not contain any added sugar, salt and fat – unlike the many food choices in the western diet today.

Foods To Avoid

• Burnt, brown or fried foods – these produce Free Radicals in the body
• Pesticides on fruit & veg - use organic where possible or grow your own
• Processed Foods
• Sugar – try Xylitol instead

The Best Way To Eat

I believe the best way to eat, to avoid premature ageing and promote good overall health – is an Anti-Inflammatory diet, rich in Antioxidants and Low Glycaemic Load (GL). First of all let’s understand Inflammation – this is a process that robs the skin of it’s youth, although inflammation is a natural healing reaction, it easily gets out of control and many researchers believe it is proving to be the basis of virtually every disease process from heart disease, cancer and dementia to skin problems including skin ageing. UV, pollution, ozone, smoking, all cause Free Radicals to be produced in the body – this triggers inflammation.

The GL Way of Eating

The GL diet has received a lot of media attention and lots of books have been written on the subject – fortunately it’s not hype, and here to stay. It has many positive medical benefits such as reducing adult-onset diabetes and heart disease. The perks of eating low GL is weight loss and a slim body and loads of energy – it is above all Anti-inflammatory. GL is a ranking system for Carbohydrate content in food portions based on their Glycaemic Index (GI) and portion size. The Glycaemic Index is a measure of the effects of carbohydrates on blood sugar levels, foods are rated to whether they are low (0-10), medium (11-19) or high (20+) GL. A high Glycaemic Load food, i.e – white bread, croissants and sugar releases sugars into the blood stream very quickly (known as a sugar spike) – this spike in insulin sets off a cascade of inflammation in the body. Low GL foods release sugar into the blood stream more steadily, resulting in a slow release of Insulin with very little inflammation. The Italian/Meditteranean diet is very low Gl and rich in Fish, fruits and vegetables with beneficial oils and herbs, it also helps that the food is delicious.

Increased blood sugar causes chemical reactions in the body which create inflammation, this leads to a damaging effect on skin cells and Collagen fibres and can result in inflexible collagen and wrinkle formation. To improve and protect our skin we need a low Glycaemic Load diet – rich in Antioxidants. One of the benefits I have found in this way of eating is a huge increase in energy levels, also by keeping blood sugar levels stable, you not only feel better but your not tempted by a high sugar treat or snack high in fat. We should aim to have something to eat every three hours to help keep blood sugar stable.

The Top Anti-Oxidant, Anti-Ageing Superfoods

By simply maintaining a sensible approach to the foods we eat, I admit we can’t be 100% saintly all the time, treats in moderation, but I try to eat the best I can 90 % of the time, and don’t feel bad if you have a treat occasionaly! Luckily, there is an abundant selection of readily available foods, (some call them Superfoods) that are rich in Antioxidants and Anti-inflammatory, here’s my pick of the best skin friendly foods ……..

Protein

The body could not grow or function without protein – it is the basic material of life. It’s the Amino Acids in Proteins that are actually the building blocks of our body, as the body can only manufacture 11 of the 20 Amino Acids that are essential for life, the remaining 9 must be supplied by our food. An ongoing lack of protein is first noticeable in the face, as the sharp definitions and contoured cheekbones start to turn soft and doughy. When the protein supply is lacking, the body is forced to feed upon itself, this causes both muscle and tissue to break down. Try to have a portion of protein with each meal –  one egg, up to 70g of free-range skinless  Chicken or turkey – white meat is high in Selenium which is essential for the proper function of some antioxidant enzymes, meat (red meat in moderation) or oily fish – Wild Alaskan Sockeye Salmon, Mackerel, goats and sheep’s cheese and yogurt, milk, Soya, and don’t forget about nuts and seeds! All of these are face firming protein.

Berries

Bright red and dark  berries are rich in antioxidants and Vitamins that help protect the skin and fight disease. Blueberries, Blackberries, Strawberries, Raspberries, Cranberries, Black & Red cherries, red grapes, Boysenberries, Bilberries. Each berry brings its own unique nutrients to the table, so aim for a mixed handful every day and experiment. Use in a trail mix, on porridge and muesli,  For more information read –  The Nutritional Super Berries.

Fruits and Vegetables

Aim to eat around five to seven portions (a portion should fit in the palm of your hand), the more brightly coloured the better! Choose from a rainbow of beautiful Vitamin and Mineral rich fruits and Vegetables – Beta-Carotene rich red and yellow bell peppers, tomatoes, beets, courgettes, carrots, sweet potato, squash, red cabbage, cantaloupe melon, nectarines, apricots, Pomegranates, Apples have tons of antioxidants mostly in the skin so ensure you don’t peel. Dark leafy greens are high in Beta-Carotene and other anti-ageing antioxidant micro-nutrients including Vitamin E and manganese, good choices are – broccoli, Kale, Chard, Spinach and some lettuces like Romaine or Watercress and peppery Rocket. Beans have many health promoting benefits and are rich in B Vitamins and Potassium, this includes dried beans and green beans. There is so much choice available, so if you don’t like one type of vegetable, you can easily find another you love. Vegetables are also a source of fibre which is essential for a healthy digestive tract.

The Good Fats

Fat free diets are definitely trouble. Fats are essential for the functioning of our whole body, including the brain. We also need fats for our body to absorb fat-soluble vitamins (A, D, E and K). However, some fats we should definitely put aside, these are a saturated fats found in full-fat dairy products and red meat, these can be pro-inflammatory in large amounts so portion size should be limited or eaten very occasionally.  Hydrogenated Trans Fats shouldn’t really be in our food, so steer clear – look at the ingredients to check as they are a genuine danger to health.

Essential Fatty Acids (EFAs) are the good guys, they are called essential as they are essential for life - our body cannot make them and must obtain them from the food we eat. EFAs are divided into two main groups – Omega 3 and Omega 6, these must be consumed in the right ratio which is 2:1 of omega 6 to omega 3 – these fatty acids are much needed not only for your internal organs but for your cell membranes, plumping the skin and moisturising from inside. Other sources of good fats are – Nuts and Seeds (Flax seeds are excellent), Avocados and Olive oil. I take Udo’s Choice balanced Omega Oil - 1 tablespoon a day, also Viridian Beauty Oil is excellent, taking a supplement ensures you don’t become deficient in EFAs.

Low GI Grains

Opt for non refined grains like Organic rough old fashioned oats, Granary bread (or Rye or Spelt), Brown rice, Wholemeal pasta, Barley, Quinoa – these are all low GI and will release their energy slowly. Avoid the Carbohydrates which cause fast and high blood glucose responses like white bread, cakes, biscuits, pies, pizza.

Juices

A cup of fresh fruit and vegetable juice everyday will boost your nutrients and have a cleansing effective on your digestive system. Try juicing carrots, beetroot, apples, ginger and any fruit and veg that may go to waste. My favourite is apple, carrot and ginger.

Nuts and Seeds

The energy in nuts and seeds amazes me – they are the life source of plants and absolutely bursting with nutrients, including protein – so good for vegetarians. They are also packed with EFAs, vitamins (skin friendly Vitamin E) and many minerals. Some of the best are Sunflower Seeds, Pumpkin Seeds, Sesame. Most nuts are good, avoid too many Cashews (quite fattening). Walnuts and Almonds have a rich source of antioxidants and protein, aim for a handful of seeds and nuts everyday.

Turmeric

This is one spice to add to your shopping list! Turmeric and Ginger are both high in an antioxidant polyphenol called “Curcumin” and are very anti-inflammatory. A very skin friendly spice that turns everything a lovely yellow colour. I roast a mixture of vegetables and add one teaspoon of Turmeric powder and Olive oil and coat the vegetables.

Better Health Equals Better Skin

I have tried to show you some of the foods we should be eating, instead of concentrating on everything that we shouldn’t! and remember better health equals better skin, if you start introducing some of the good foods into your life you will age beautifully with heaps of energy and glowing skin.

Resources

Check the GI database for the GI of  value of individual foods - http://www.glycemicindex.com

Patrick Holford is a leader in the GL way of eating - http://www.patrickholford.com/

 Here’s some great  books for recipe ideas and planning your food – some have  a focus on skin and health.

The Low GL Diet Bible and Cookbooks – Patrick Holford – Check out his huge range of books on the GL principle, including recipe books.

Eat Yourself Beautiful – Liz Earle (Skin Secrets also has some wonderful recipes)

The Complete Italian Cookbook – Anthonio and Priscilla Carluccio

The Perricone Prescription – Dr Nicholas Perricone

Healing with Wholefoods – Paul Pitchford

Fats that Heal, Fats that Kill- Udos Erasmus, lots of information of Nutritional Oils

There is also a growing recipe collection in my Nutritional News section and articles on the benefits of individual foods that are particularly good for us and why, like Dark Chocolate, Red Wine and Tea.

 The Anti-Inflammatory food pyramid is a practical eating guide for people of all ages to follow, to stay healthy and reduce the risk of age related diseases. You will also look better and have more energy!

The Acai Berry (pronounced ah-sigh-ee)  is a small, round, dark purple berry, the size of a small grape. The Acai Berry grows in clusters on the Acai Palm Tree, and is native to tropical Central and South America. The prime commercial source of Acai Berry comes from the area where several rivers converge within the Amazon estuary. The people of Brazil refer to Acai as “The Milk of the Amazon“.

Harvesting the Acai Berry doesn’t harm the Rainforest (something that concerned me), in fact the Acai Palm Tree will continue to thrive once the berries are picked, and it is an incentive for the natives to preserve the tree.

For centuries, the people of the Amazon have loved this unique fruit for its health boosting properties and prized it as a source of health and vitality. It seems modern science is beginning to document the many beneficial properties of the Acai Berry. It has extraordinary antioxidant levels and nutrient content, and is becoming one of the world’s top superfoods.

Why is Acai Berry so good?

The Acai Berry contains concentrated levels of Anthocyanins - a powerful family of antioxidants that assist in neutralizing the harmful effects that Free Radicals have on the body. Acai has an ORAC score (a measurement of antioxidant power) higher than any other fruit and vegetable to date, in fact it has twice the antioxidants of Blueberries and 10 – 30 times the anthocyanins of Red Wine.

 Acai Berries are rich in …

• Antioxidants
• Phytonutrients
• Amino Acids
• Vitamins
• Trace Minerals
• Omega fats – 3, 6 & 9

The Claimed health benefits of Acai Berry are….

• Healthy and more Youthful Skin!
• Slowing of the Ageing Process
• Promotion of weight loss
• Increased energy
• Stronger immune system
• Improved eye sight
• Improved circulation
• Preventing age related degenerative diseases – it has shown anti-cancer activity in a cell culture model.

There is a lot of claims being made about Acai Berry, and it seems that medical research is proving many of them true. Acai Berry may not be the answer to all diseases, and is not the only Super Food to eat, but consumed regularly will boost your health as part of a well balanced diet and Anti-Ageing strategy. For more information read Amherst College’s special Acai Berry Report.

There are many Acai Berry Supplements available today, one of the best is Dr. Perricones Super Berry Powder with Acai. If you would rather drink the juice, then Monavie has a Premier Acai Berry Blend, which has recently launched in the UK –  I take an egg cup full of this juice everyday – it’s delicious.