Happy aging: A pleasurable diet for timelessly beautiful skin - Part I

You are what you eat and regular dietary sins sooner or later come to the surface - literally. 

The skin is a mirror of our health. Premature signs of skin ageing can indicate a lack of nutrients:

• Dull and tired complexion
• Uneven skin texture with redness and impurities
• Increased wrinkling
• Dryness, tightness and itching
• Decreasing resilience 
• Dark circles and bags under the eyes 

 

I like to set a bad example. You're welcome! 

As a nutritionist, I know which foods are good for me. Actually! Nevertheless, there are exceptional situations that throw every good resolution overboard. My Waterloo was my move a few weeks ago. During the energy-sapping effort, everything inside me craved pizza, chips and comforting sweets. The receipt came promptly. Physical discomfort was accompanied by pale and stressed skin.

Nothing that is alien to you, is it? But as long as such a lifestyle doesn't become a habit, we shouldn't be too hard on ourselves. With loving self-care and a balanced diet, we can quickly bring our body, soul and skin back into balance. That's a promise!

 

 

True beauty comes from within

Our skin is influenced by the quality of our diet. Through food, we can absorb important nutrients that support the natural functions of our skin and make it more resistant to harmful influences. As you can see, anti-ageing is a holistic project. Even the best skin care is of little use in the long term if we don't make sure we provide our body with nutritious food. The secret of vital skin lies - in addition to the right care - in a balanced cocktail of macro and micronutrients.

Macronutrients - nutrients from which the body obtains energy (calories)

• Protein 4 kcal / gram
• Fats 9 kcal / gram
• Carbohydrates 4 kcal / gram
• Dietary fiber 2 kcal / gram

Strictly speaking, alcohol is also a macronutrient, as it weighs in at a whopping 7 kcal per gram. However, for a youthful complexion, we should avoid it - or enjoy it in moderation at most.

Micronutrients - essential nutrients that do not provide energy (calories)

• Vitamins
• Minerals
• Trace elements
• Secondary plant substances
• Antioxidants

Important: Our body can only utilize the fat-soluble vitamins A, D, E and K (mnemonic EDKA 😉) if they are absorbed with fat.

Here is a selection of my favorite foods that will make your skin glow with their inner values.

 

 

Radical scavengers Fruit and vegetables: rich in vital substances, colorful and appetizing. 

Free radicals are real assassins. They damage our cells and promote premature skin ageing. They are caused by bad environmental influences, UV radiation and an unfavorable lifestyle, among other things (Keep your skin in balance with these beauty rituals). Their natural counterparts are antioxidants. These are cell-protecting radical scavengers that are mainly found in crunchy vegetables and fresh fruit. The more colorful, the better. Preferably seasonal and organic.

By the way: frozen food is also absolutely fine. I always have frozen vegetables and berries in the house. 

In addition to antioxidants and vital nutrients, fruit and vegetables also provide valuable soluble fiber. Apples, pears, berries, broccoli, Brussels sprouts and celeriac are particularly rich in pectins.

Tip: Potato and celery puree. Tastes heavenly light and spicy.

 

Pulses

As a fan of the Ayurvedic way of life, pulses should of course not be missing from my diet. If you follow a vegetarian or vegan diet, they are also an important source of protein.

They provide us with plenty of B vitamins, essential amino acids and the beauty minerals potassium, magnesium and iron. Pulses also contain fiber, which boosts digestion and plays an important role in our intestinal health. 

A little tip on the side:

Iron is better absorbed by the body when combined with vitamin C

In Ayurveda, chickpeas, lentils and the like are said to have a grounding and detoxifying effect. Their high protein content also provides a pleasant feeling of satiety. 

Apart from the nutritional aspects, they can also be used to conjure up culinary delights. You can find my recipe for a deliciously creamy lentil and potato curry at the end of this text.

 

Wholemeal products

A crispy white flour roll with Nutella. Are you also salivating uncontrollably right now? Yummie, this is comfort food for the soul - but unfortunately this seductive duo infernale will quickly make you look old. I know, I'm a spoilsport. 

White flour products and sugar have a high glycemic index and lead to strong fluctuations in blood sugar levels.

For your skin, this means that overeating can stimulate sebum production and lead to blemishes and inflammation. Not nice!

Quite apart from that, you are eating empty calories without any nutritional value, which then sit comfortably on your hips. #hipgold

The better choice is wholemeal bread. It provides you with long-term energy, keeps you full for a long time and is full of vitamins and minerals. Ideal for a smooth complexion and a slim silhouette.

 

Glycemic index (GI)

• This index indicates how quickly a food causes the blood sugar level to rise. 

 

 

Recipes: Blueberry Nicecream without sugar: perfect for a sweet tooth without the cravings

Ingredients for 1-2 portions:

1 frozen ripe banana (cut into slices)

1 handful of frozen blueberries

Optional: vanilla extract

 

This is how it works:

Process the frozen fruit into a creamy ice cream using a hand blender or blender jug.

Pour into bowls immediately and enjoy. Simply delicious!

 

 

Lentil and potato curry with coconut milk

Ingredients for 4 portions:

250g washed red lentils

4 medium-sized potatoes (mainly waxy) cut into cubes

1 red onion, finely chopped

1 clove of garlic, finely chopped

1 cinnamon stick

1 thumb-sized piece of ginger, finely chopped

1 teaspoon cumin powder

1 teaspoon coriander powder

1 teaspoon garam masala

2 tbsp tomato puree

100ml coconut milk

1 tbsp coconut oil

Water

Salt

 

This is how it works:

Sauté the onions, ginger and garlic in the coconut oil. Add the cinnamon and spices and fry lightly, stirring constantly, until it starts to smell fragrant. Stir in the tomato purée and leave to caramelize for about 1 minute. Then deglaze with 500 ml water and add the lentils, diced potatoes and salt. Simmer over a low heat for 15-20 minutes. 

Stir from time to time and add water if necessary. At the end of the cooking time, flavor with coconut milk and season with salt and spices.

I like to serve the curry with a dollop of Greek yogurt and fresh coriander. This brings additional freshness to the complex aroma.

Incidentally, the quantities are not set in stone. I think curries invite you to experiment. As a typical pi times thumb cook, I'm always happy to discover new flavor nuances.😊

Conclusion: The right skincare is essential for great skin. But you shouldn't just rely on creams and serums to achieve your dream complexion. There are countless tasty and healthy little helpers that nourish your skin from the inside. I'll tell you what chocolate of all things has to do with this in the next blog post.

Until then, enjoy it!

 

All my love,

Your Christiane