by Day Spa at Home | Jun 20, 2016 | Anti-aging, Articles, Health & Wellness, Nutrition, Uncategorized |
I have said in a previous blog that I am often asked what my anti-aging secrets are. Of course, I have looked after my skin for most of my life but I am certain that good nutrition plays an equally, if not more important role in having great skin and a healthy body at any age.
Most of us are aware that our diets affect our waistline, but far fewer are aware that what we consume directly affects how our bodies age. Sugars, trans fats, and piles of carbohydrates do our bodies more harm than good. Eating a proper diet with balanced nutrition is the best way to rid our bodies of age-accelerating toxins and chemicals. But eating right is not always easy. It takes research, dedication and determination. However, once you get into the habit things become much easier. Here are a 5 great tips you can incorporate into your diet, to eat better foods to look great and live a long and healthy life.
Tip 1. Cut out Sugar!
Sugar has been strongly linked with the speeding up of the ageing process. Sugar molecules, in particular fructose, can be seen as the most ageing substance as it can cause a lot of permanent damage to the body and detrimentally affect your health. The main way in which sugars display such damaging effects is through their production of Advanced Glycation End products (AGE’s). These products are proteins or fats which have been oxidised by sugars. Proteins are found all throughout the body and so it is not a surprise that anything which affects proteins would have a large impact on your health as well as your physical appearance. The most vulnerable proteins to damage are collagen and elastin which are important in keeping the skin looking youthful and preserving its elasticity. AGE’s damage these proteins and causing your skin to look wrinkly, reducing its firmness and making it sag.
Glycation is the process where sugars and proteins uncontrollably react with each other and in turn, produces an inflammatory response in the body, causing the immune system to activate. Once the immune system is activated, it works to seek out these AGE’s to get rid of them. The downside to this process however is that although the immune system is removing these toxic end products, it causes a lot of damage to the body in the process. Plaque formation is one of these effects and these can be deposited on arteries and blood vessels, causing blockages and putting stress on the heart. Not only does sugar cause AGE’s but also creates free radicals which have the ability to bind to healthy cells and damage them. Another way that sugar causes premature ageing is through the spikes of insulin and leptin levels within the blood after eating sugar. This can produce damaging effects to the heart and lead to heart disease if these levels remain high for too long. Not only do AGE’s have these direct effects, but they also have indirect effects including making the body more susceptible and vulnerable to other harmful processes such as the damaging effects of excess UV light and cigarette smoke. After seeing all the damaging effects that sugar can cause, it is needless to say that sugar is the most ageing substance around and those interested in anti-aging must give it up!
Superfoods are loaded in antioxidants and nutrients. The presence of these antioxidants and nutrients in the body help to neutralize toxins and substances that may compromise overall health and well-being. Perfect for those interested in anti-aging. Superfoods include foods rich in beneficial fatty acids like: Almonds, Anchovies, Avocado, Brazil Nuts, Chia Seeds, Coconut Oil, Flax Seeds, Olive Oil, Pecans, Pine Nuts, Salmon, Sardines, Sesame Seeds, Sunflower Seeds, Tuna, Walnuts. Fruits, vegetables and spices bright in color indicate they contain plenty of antioxidants and phytonutrients. Great choices include: Apples, Asparagus, Blueberries, Bok Choy, Broccoli, Butternut Squash, Carrots, Cinnamon, Eggplant, Goji Berries, Kale, Oranges, Peppers, Pomegranate, Raspberries, Red Beets, Spinach, Sweet Potatoes, Tomatoes, Turmeric. Incorporate superfoods into every meal and enjoy their health and skin beauty boosting properties. Please see our
Nutrition pages for more information.
Tip 3. Consider Food Combining.
Food combining encourages eating the right foods at the same time. Since digestion uses the most energy of any other function we take on—including strenuous exercise—we often feel tired after eating. You can offset this by taking in the right foods. Start by eating concentrated carbs and proteins at different times or at different meals. Doing so will give you more energy and help you look and feel your best! Great for an anti-aging program. For more information on Food Combining, see our
Nutrition pages.
Tip 4. Try Caloric Restriction or Intermittent Fasting.
Caloric restriction is a diet in which calorie intake is strictly monitored and kept within a low range. This strategy has been linked with prevention of premature ageing, improving your general wellbeing and lifespan as well as preventing the onset of age-related disease. The caloric restriction strategy was put together on the premise that burning calories cause cells to age, therefore by restricting the amount of calories that the body has to metabolise the body ages slower. A lot of the calories that we eat are not required by the body therefore we are just adding more stress on the body by adding extra calories for it to metabolise, consequently speeding up the ageing process. Restricting your calorie intake can also help to lose weight or to maintain a healthy percentage of body fat.
Research has shown that excess fat in the body is dangerous to your health in both the short term and long term. Excess weight increases the risk of developing age-related diseases, with the risk increasing proportionally to the amount of body fat. Studies conducted on animals, show that life-span increases when a restricted caloric diet is introduced. Try your best to only eat during an 8 hour window for at least a week. Your body will then have a chance to properly digest your food and burn up fat cells. You’ll lose weight and have more energy by doing so. For more information on Intermittent Fasting f
ollow this link. If you want to try a longer fast, ensure you get advice and supervision from a qualified healthcare practitioner. You can also
contact us for more information.
Tip 5. Incorporate Bone Broth into your Regular Diet.
Bone broth is a highly nutritious liquid made by boiling bone in water. This effectively extracts the gelatin from the joints as well as amino acids such as cysteine and minerals such as calcium, magnesium and phosphorous found within the bone. Bone broth is a great food source as it is high in protein and minerals. It is especially beneficial to consume bone broth when you are suffering from a cold or flu as it can help speed up recovery. This is because chicken naturally consists of cysteine which is an amino acid which can help to thin mucus built up in the lungs so that it can be removed. The minerals that are found in bone broth are plentiful and can easily be absorbed by the body in this form. Glucosamine is also found in bone broth is also beneficial as it can reduce inflammation and maintain the health of your joints.
The health of your digestive system can be assisting by having bone broth as it helps to nourish and heal the lining of the gut. This is contributed to by glycine which can aid in digestion and promote the secretion of gastric acids. Gelatine is another substance which is readily found in bone broth as it comes from the gelatinous cartilage from bone joints. It has been found to promote healthy and youthful-looking skin. It’s a great anti-aging food. For a great bone broth recipes follow
this link. Go to our
Nutrition pages for more information on eating for optimal health.
By taking care of yourself by eating healthy nutritious foods it’s possible to reduce the onset of premature aging. Stay tuned for more great anti-aging tips and information.
by Day Spa at Home | Apr 30, 2016 | Anti-aging, Articles, Health & Wellness, Nutrition, Recipes, Uncategorized |
I just love smoothies. They are so easy to make and you can add so many health and beauty boosting ingredients all in the one recipe. You can spice them up as well with ginger, cinnamon, cardamom, nutmeg or your favorite herbs such as peppermint, spearmint or lemongrass.
This guilt-free raw cacao smoothie is just loaded with health and beauty boosting goodness from these delicious ingredients.
You will need
- 1 medium sized banana
- 1 small avocado
- 2 tablespoons raw cacao powder
- 1 tablespoon maca powder
- 1 teaspoon maple syrup (optional)
- 1 teaspoon natural vanilla essence
- ½ cup coconut milk
- Sprinkling of cinnamon or nutmeg
- Ice cubes
How to make
Cut the banana in slices and use some of the slices to line a mason jar. Scoop out the avocado flesh and place in a blender with the remaining banana and other ingredients into a blender. Pour into the jar and garnish with chopped nuts (only if you are not allergic) or you could garnish with blueberries, mint or shavings of coconut flesh. Delish!
by Day Spa at Home | Apr 16, 2016 | Articles, Nutrition, Recipes, Uncategorized |
Nut milks are incredibly delicious and a great substitute for milk, especially for vegans or for those who cannot consume dairy. They are a great source of protein and are great on their own or added to smoothies, coffee or tea or over a bowl of granola.
Some store bought nut milks may contain sugar and preservatives. To ensure that you are not consuming anything that you don’t want to, when you are drinking nut milks, it is so easy to make your own at home. What’s more, when you make your own nut milk you’ll be reducing the amount of packaging that you have to throw away.
You can add flavors such as cacao, carob, fruit, and any natural sweeteners that you like. Here’s 5 healthy recipes for some great tasting nuts milks that you can make at home:
1 Homemade Almond Milk
Ingredients
- 1 1/2 cups raw almonds
- As much spring or filtered water as needed
- ½ tsp natural vanilla essence
How to make
Place the almonds into a large bow and Blanch them by pouring boiling water over them. Allow the almonds to sit in the boiling water for a few minutes. Remove the skins by rubbing the almonds between your fingers. Dry the almonds with a clean towel and place into a powerful blender, such as a Vitamix or a NutriBullet, with 2 cups of water. Add the vanilla essence and some more water and continue blending. You can gradually add more water to get the consistency you want. A few tablespoons of maple syrup is nice is you want it sweetened. If you like you can strain your nut milk to remove the almond meal. Use a cheesecloth draped over a strainer (or a nut milk bag available at most health food stores), squeeze out the milk and store in a mason jar in the fridge. And there you have it.
TIP: Its actually better the day after you have made it as the foam has settled and the flavors have mixed together.
2 Creamy Cashew Milk
Ingredients
- ½ cup raw unsalted cashews
- A pinch of sea salt
- As much spring or filtered water as needed
How to make
Soak the cashews in a bowl of water for about 8 to 10 hours. Strain and discard the water the cashews were soaking in. Place the cashews and a cup of water into a powerful blender and liquefy. Gradually add more water and blend again to get the consistency you like. Pour into a mason jar and store in the fridge. It’s that simple! As with Almond Milk, Cashew milk is better the next day after the foam has settled.
3 Hazelnut Milk
Ingredients
- 2 cups of raw hazelnuts
- A pinch of sea salt
- As much spring or filtered water as needed
How to make
Soak the hazelnuts in a bowl of water and leave overnight. Strain and discard the water. Place the hazelnuts and a cup of water into a powerful blender and liquefy. Gradually add more water and blend again to get the consistency you like. Pour the liquid into cheesecloth draped over a strainer and squeeze out the milk. Pour into a mason jar and store in the fridge.
4 Pistachio Nut Milk
Ingredients
- 1 cup of raw shelled pistachios
- As much spring or filtered water as needed
How to make
Place pistachio nuts and about 4 cups of water, into a powerful blender and liquefy. Add more water if you want a thinner consistency. Pour milk into a bowl using cheese cloth over a strainer, separating the pulp from the milk. Pour into a mason jar and store in the fridge. For a great flavor variation add 1 tsp ground cardamom seed and 1 tsp vanilla extract.
5 Sesame Seed Milk
Ingredients
- ½ cup sesame seeds
- As much spring or filtered water as needed
How to make
Blend the ingredients in a powerful blender adding as much water as you need to get the consistency you want. You can add about ½ teaspoon of raw honey if you would like your sesame milk sweetened or some spices such as cardamom, cinnamon or nutmeg.
Have fun experimenting!
Always choose fresh and preferably organic nuts to make your nut milks.
Shake your nut milks well before use.
Because there are no preservatives they are really only good for about 2 to 3 days in the fridge.
DO NOT use these recipes if you are allergic to nuts.
by Day Spa at Home | Apr 10, 2016 | Articles, Health & Wellness, Nutrition, Recipes, Uncategorized |
I love smoothies. They are a great way to pack a whole lot of fresh fruit or veggies into one delicious and easy to drink meal. They can be made with frozen fruit when your favorite fresh fruit isn’t in season and you can experiment with herbs and spices for variety. Here’s a simple but delicious healthy treat for you to try:
- 1 1/2 cups coconut milk
- 1 1/2 cups sliced peaches
- 1 cup chopped mango
- 2 tablespoons honey
- 1/2 teaspoon vanilla
- 1 cup ice
How to make:
Place coconut milk, peaches, mango, honey and vanilla in a blender until combined. Then add ice and blend until smooth. Garnish with peppermint and serve and enjoy.
Serves 2
by Day Spa at Home | Mar 12, 2016 | Articles, Health & Wellness, Nutrition, Uncategorized |
Life can be overwhelming at times. With everyday demands such as work, family and social, you can feel harried. Many of us feel the need to revitalize and energize our minds and bodies, starting afresh with our best foot forward. This can sometimes feel like an uphill climb, however—not only do energy-thieving habits (staying indoors, comfort eating, too much time in front of the computer and so on) leave us with a “health debt”. Of course, eating good nutritious food is the best way to optimal health but many foods today are not as nutritious as they were in decades past, making it hard to restore one’s energy even when eating right.
As such, we turn to supplements for a much-needed boost, but there is such a plethora of options to choose from that it’s hard to sort out which we need in order to amp up our energy, and which are better suited to other purposes. To aid in you in creating an effective “power cocktail”, we’ve outlined top 6 natural supplements for restoring energy and vitality below:
1. Ginseng
Ginseng is so powerfully energizing that it’s become a common additive in commercial energy drinks, helping to propel them to widespread popularity. Thankfully, you can get all the benefits without the artificial ingredients and sugars by taking this amazing plant in supplement form.
Chinese medicine has long employed ginseng for a variety of purposes, and today modern research has proven the herb to be beneficial to the immune system, to lower blood sugar levels, and to improve concentration and learning. Currently scientists are evaluating the ability of ginseng as a mood improver, endurance enhancer, and a whole lot more. All totalled, you can’t go wrong with this powerful plant!
For more info on the benefits of ginseng, go to our Youthful Longevity pages.
2. Magnesium
Magnesium deficiency is one of the great “silent epidemics” of modern nutrition, with experts in the U.S. claiming that the vast majority of us aren’t eating enough foods with magnesium.
Low magnesium levels lead to fatigue, increased inflammation in the body, and may contribute to heart disease, osteoperosis, diabetes, and certain cancers. It’s also one of the most common causes of chronic insomnia, making this supplement a “must have” if you have trouble sleeping and low energy levels as a result.
3. Rhodiola rosea
This herb, which is little-known today, was used extensively in ancient times owing to its remarkable ability to restore vitality. Thanks to modern research, we know Rhodiola can strengthen the nervous and immune systems, maintain healthy mood, and help improve energy levels and vitality.
For more info on the benefits of rhodiola, go to our Youthful Longevity pages.
4. Ashwagandha
This supplement, which has been used in India for centuries, is thought to boost the immune system and reduce swelling from both arthritis and fluid retention. Additionally, it is known for its calming effect.
Generally, however, the most energy-enhancing effect of Ashwagandha is its high levels of iron—iron deficiency is one of the most common culprits in chronic fatigue. (If you can’t find Ashwagandha, you can also supplement iron directly.)
5. B vitamins
B might as well stand for “buzz” with all the energy these essential vitamins supply. The B family of vitamins are known to improve mood, memory, vitality and concentration. They are also known to speed the healing process, particularly vitamin B3 and Pantothenic Acid. Biotin, when used in combination with chromium, may also help to control blood-sugar. Conversely, a lack of certain B vitamins, notably B12, can have a very harmful or even fatal effect on the body, so getting your Bs is extremely important to overall health.
6. Spirulina
Spirulina is often called a herb, but it’s actually an extremely nutrient-rich form of algae known as a “cyanbacteria”. This algae is one of the most complete nutrient sources we know of, containing high levels of protein, iron, and essential amino acids, and being one of the few plant-based sources of vitamin B12. It’s also a source of gamma linolenic acid (GLA), a powerful anti-inflammatory which is found in few other foods. Spirulina also contains: vitamins B1(thiamine), B2 (riboflavin), B3 (nicotinamide), B6 (pyridoxine), B9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E, potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Stay educated! One of the easiest ways to boost yourself mentally and to ensure that you continue to feel healthy is to keep learning. Ensuring that your mind is active, engaged and always taking on something new is one of the sure-fire ways to guarantee longevity in the mind. Educating yourself and taking on new challenges will keep your mind hopping around, and this will in turn make sure that you never look or feel too unhealthy! Knowledge is power, especially when it comes to your wellness. Subscribe now for our tips and information on health, beauty and wellness.
by Day Spa at Home | Feb 12, 2016 | Anti-aging, Articles, Beauty, Health & Wellness, Nutrition, Skin care, Uncategorized |
People often ask me what my number one anti-aging secret is. The answer quite often surprises them. My number one anti-aging secret is to avoid sugar. By sugar I don’t mean just the sugar you put into your tea or coffee or the sugar that’s in sweets or cakes. I mean the sugar that’s in the food that most people eat these days. The sugar that’s in pasta, breads, packaged foods and drinks that flood the bloodstream with glucose which then has a negative effect on the beauty of your skin.
Well, it really isn’t a secret any more but its my number one tip. Many of you will have already heard this. Sugar launches multiple attacks on anyone who wants to keep their skin looking young and beautiful as they advance in their years. Of course some people are blessed with great genes and appear to advance into later years with an enviable youthful appearance. But no matter what your genetic inheritance is, you can increase you chances of maintaining youthful looking skin into your later years by cutting out sugar from your diet.
Skin doesn’t just age by accident or simply because the years pass by. There is a process to the aging of skin. Many things contribute to this process. But nothing is more damaging so apparently to the beauty of your skin than the constant high levels of blood sugar and insulin, which many of those eating a typically Western diet are subjecting their bodies to.
Sugar has been demonstrated, in scientific research, as being responsible for the the speeding up of the ageing process. Sugar molecules, in particular fructose, can be seen as the most aging substance as it can cause a lot of permanent damage to the body and detrimentally affect your health. The main way in which sugars display such damaging effects is through their production of
Advanced Glycation End products (AGE’s). These products are proteins or fats which have been oxidised by sugars. Proteins are found all throughout the body and so it is not a surprise that anything which affects proteins would have a large impact on your health as well as your physical appearance. The most vulnerable proteins to damage are collagen and elastin which are important in keeping the skin looking youthful and preserving its elasticity. AGE’s damage these proteins and causing your skin to look wrinkly, reducing its firmness and making it sag.
Glycation is the process where sugars and proteins uncontrollably react with each other and in turn, produces an inflammatory response in the body, causing the immune system to activate. Once the immune system is activated, it works to seek out these AGE’s to get rid of them. The downside to this process however is that although the immune system is removing these toxic end products, it causes a lot of damage to the body in the process. Plaque formation is one of these effects and these can be deposited on arteries and blood vessels, causing blockages and putting stress on the heart. Not only does sugar cause AGE’s but also creates free radicals which have the ability to bind to healthy cells and damage them.
Another way that sugar causes premature aging is through the spikes of insulin and leptin levels within the blood after eating sugar. This can produce damaging effects to the heart and lead to heart disease if these levels remain high for too long. Not only do AGE’s have these direct effects, but they also have indirect effects including making the body more susceptible and vulnerable to other harmful processes such as the damaging effects of excess UV light and cigarette smoke. And this shows up on your face and body as skin which thins, sags, wrinkles and looks older than it should. Blotches and spots appear if you genetically prone to them. You start to look tired and old and eventually you will feel as bad as you look.
I know this from experience as well. I grew up eating a very healthy diet and my skin looked fabulous into my 30s and early 40s. I looked so much younger than my years. But I then succumbed to eating fast food as I was so busy with the fast paced life I was living. At first I wondered if all that I had previously believed about a healthy diet was true as the effects were not immediately obvious. But the effects eventually came and when they did they were pretty rapid. It’s was almost as if I woke up one morning and saw a different face in the mirror. The person staring back at me looked old, tired, overweight. She had lost her spark and her radiance. I was shocked.
I quickly resolved to change the way I had been living. I am happy to state that I managed to reverse the negative effects that my busy lifestyle and poor eating habits had on my appearance. I am now slim and look younger than my years. My skin is glowing with health and radiance and I want to share what I have learnt with you. After seeing all the damaging effects that sugar can cause, it is needless to say that sugar is the most aging substance around.
We at Day Spa at Home want you to have beautiful skin. We have the best information on how you can quit sugar for good, replace this aging substance with healthier food to promote and retain younger looking skin. Join our mailing list now to receive our tips and information on how to keep your skin looking beautiful and younger for longer.
