Fruit and veg - count to ten

Add these to your beauty detox diet plan. The Ultra Beauty blog 

shows your how healthy eating will get you Ultra Beautiful in no time

For optimum health and beautiful skin, fruit and vegetables are nature’s powerhouses. Packed full of antioxidants, vitamins, minerals and fibre, they are key to the Ultra Beauty diet. Eat a wide range of fruit and veg and you'll get the full spectrum of micronutrients - and will benefit from glowing radiance. 

Current government guidelines recommend eating five different fruit and veg per day, and allow you to count tinned and juice products in that five.  Ultra Beauty advises you to eat closer to ten, and these should not include juice, but can include tinned tomatoes (an excellent source of lycopene) and all frozen vegetables.

The ten food heroes should be made up of six or seven servings of vegetables, concentrating on the green variety, with the remaining three or four being fruit.  Healthy choices are pretty much always available; don't be afraid to ask to customise a meal or adding sides of greens!

You can always make better beauty food choices, even if you've stepped off a
twenty hour flight and have stumbled into a robot restaurant! 

Why ten servings per day?

We believe that is it only possible to achieve optimum, glowing health by consuming a large number of these foods, of which most should be dark green leafy vegetables. 

Greens have more valuable nutrients than any other food group on the planet. That much you know already. You might be surprised to learn that greens even have high-quality, easily-assimilated amino acids – in other words, loads of protein!

Looking at the Everyday Maintenance diet, it might seem as though your bank account is going to take a hit from all the fresh produce.  

Frozen spinach is mega cheap and so nutritious!
Choose whole leaf rather than chopped - it looks and
tastes nicer when defrosted.

Don’t feel as thought you have to spend half your income on bagged spinach; there are many more affordable solutions.  Frozen spinach is around a tenth the price of fresh, and comes in portion-sized balls which you can just throw onto a plate in the morning, to defrost for dinner time.  Kale is cheaper than spinach at around £1 for a large bag, and one of the most nutrient dense foods grown.  Spring greens are even less expensive and when cooked, are a delicious addition to salads, soups and stews.  Just be careful not to overcook them.  We're aiming for 'greens', not 'greys'.

Isn’t too much fruit bad?

Let’s be clear.   Humans evolved eating tons of fruit.  For millions of years of human evolution, fruit has been abundantly available on trees and bushes – the original fast food.  Some diets might advise not eating fruit because of the sugar it contains, but in fact the high water content of fruits (between 90 and 95%) means that the sugar is a relatively low component.  Choosing a wide range of fruit to add to your diet in the form of snacks and dessert will protect you against illnesses, boost your immune system and keep you full for longer – the best form of bulk there is! 

For your skin, the concentration of antioxidants and beta-carotene, plus vitamins A and C mean that your skin will retain elasticity and plumpness, and will get a radiant glow.  Lycopene in watermelon, resveratrol in grapes and beta carotene in apricots are just three of the nutrients essential for glowing skin. Each type of fruit contains a different cocktail of nutrients; so try to choose different ones each day.

Below are our favourite fruit and vegetable choices:

Berries and antioxidants

You know antioxidants are good for you, and berries are chock-a-block full of them.  A quick lesson from NetDoctor on why this is important. Feel free to skip this if you know the score already.

"Your body constantly reacts with oxygen as you breathe and your cells produce energy. As a consequence of this activity, highly reactive molecules are produced known as free radicals.

Free radicals interact with other molecules within cells. This can cause oxidative damage to proteins, membranes and genes.

Oxidative damage has been implicated in the cause of many diseases, such as cancer and Alzheimer's and has an impact on the body's ageing process.  External factors, such as pollution, sunlight and smoking, also trigger the production of free radicals."

Therefore, berries are also anti-cancer foods (especially for cancers that occur along the digestive tract).  One study says, “Through their ability to scavenge ROS [reactive oxygen species], and reduce oxidative DNA damage, stimulate antioxidant enzymes, inhibit carcinogen-induced DNA adduct formation and enhance DNA repair, berry compounds have been shown to inhibit mutagenesis and cancer initiation.” That basically means berries help protect you against environmental toxins that are all around us.  

Eat a mix of raspberries, blackberries, blueberries, acai berries—whatever you can find! Try a new type, be it fresh or frozen - different berries have different specialties. They’re all total powerhouses, packed with flavonoids, vitamins, minerals.

Garlic

Garlic has been shown to inhibit the growth of cancer, especially of the stomach, colon, bladder, and prostate. It’s a strong detoxifier in the body and it revs up the immune system so you’re naturally more able to fight off malignant cancer cells. When your immune system is depressed, those cancer cells are more likely to thrive; garlic keeps the immune system strong.

Kale

Ideally, you would eat kale every day!

It’s not just delicious and fibre-rich, it can also help prevent cancer—especially lung, stomach, colon, and rectal cancer. In those potential cancer sites, a study showed a 64 percent inverse association between the likelihood of developing cancer and the consumption of kale and similar vegetables. If you can't find kale, or just don't like it, you can get the same benefits from other members of the brassica and cruciferous veg family, such as cabbage, Brussels sprouts, broccoli, mustards, and cauliflower. 

Spinach

Popeye had it right all along! As a rich source of lutein and beta carotene, this vegetable is a skin favourite. Spinach works to prevent cancer when carcinogens are introduced to the body. And you guessed, it, it also holds powerful anti-cancer properties.  In one study, carcinogens (substances that cause cancer) were introduced to two groups of rats via cooked meat. Feeding one group spinach reduced the likelihood of tumor development from 58 percent to 32 percent.

Broccoli Sprouts and Broccoli

Broccoli sprouts and broccoli contain compounds that help the liver detox the body, which is crucial for us optimum beauty seekers.  Moreover, scientists have discovered that broccoli and Brussels sprouts have the ability to stop the spread of cancer. Eating the vegetables encourages the body to produce a substance known as 13C (indole-3-carbinol) which fights cancer and blocks cancer cells from proliferating.

In fact there are a wealth of studies adding to the evidence of the anti-cancer and health properties of broccoli and Brussels sprouts.  In a study published in 2010 in the Society of Experimental Biology and Medicine, researchers at the Linus Pauling Institute at Oregon State University found that the compound sulforaphane, which is found in cruciferous vegetables such as broccoli, bok choy and Brussels sprouts, has strong anti-cancer properties, particularly when it comes to prostate and colon cancers. Even more promising results have been found with broccoli sprouts, which have more than 50 times the amount of sulforaphane than found in mature broccoli.

A study led by Victoria Kush, Ph.D of Cancer Care Ontario in Toronto and published recently in the Journal of the National Cancer Institute found that greater consumption of dark green and cruciferous vegetables, especially broccoli and cauliflower, was associated with a decreased risk of aggressive prostate cancer.

Mushrooms

Mushrooms can inhibit the growth of hormone-dependent breast cancer by suppressing aromatase (an enzyme that contributes to the conversion of testosterone into estrogen) activity in the body. Shitake mushrooms in particular are often used to boost the immune system as preventative medicine regarding cancer and AIDS. 

Mushrooms also contain lentinan, a compound said to slow tumor growth or prevent them from growing at all.  In addition, a study in Japan showed that mushrooms decrease the rates of stomach cancer.

Mushrooms can be used in “meat” mixes, combined with seeds or nuts for wrap fillings or salad toppings.

Spring Greens

An affordable, versatile veggie with skin friendly vitamins and cancer-fighting enzymes.  

Spring Greens are major detoxifiers, contain large amounts of beta-carotene for healthy, glowing skin, plus they’re anti-inflammatory. Their bitter tast (when raw) is because of the four glucosinolates they contain.  

We love them because they make an easy side dish, plus they're sturdy enough to be used in stews and pies.

Tomatoes

The good things packed into tomatoes seriously know no bounds!  For ultra beauty, the lycopene in tomatoes has been shown to protect against sun damage to keep skin looking young. Plus, dedicated tomato-munchers have higher levels of pro collagen in their skin, which is the molecule that slows down ageing and gives skin its bounciness. Read this Daily Mail article for more info on this interesting study.

Health-wise, tomatoes have been linked to a decreased risk for cancers, especially lung, stomach, prostate, cervix, breast, oral, pancreatic, colorectal, and oesophageal. This is one fruit I recommend eating cooked, as it is only on exposure to heat that antioxidant lycopene increases.  

Skin beauty: Getting to the real reason for spots

Healthy eating has a visible effect on your skin. 
The Ultra Beauty beauty detox diet shows 
you what to do to get Ultra Beautiful in no time

We all want healthy, beautiful, and glowing skin.  Spots and blemishes can have a huge impact on how your feel about yourself.  Even when you only have one or two it can keep you from looking and feeling your best, that’s for sure. You might want to go to Boots and stock up on tea tree oil and witch hazel, but the first thing to do is to assess your diet. Improving what you eat can definitely help a lot, as your skin is an eliminative organ that helps dispel toxins - in other words, what you eat is what you see!

What causes acne?

There are a number of myths about acne. The most common myth is that dirt on your skin is the cause.  While it's important to wash your face twice a day and avoid touching your skin during the day, bacteria is only one part of the equation.  Eating fried food and chocolate won't directly give you acne, but bad fats and dairy definitely play a part.  The problem is to do with a whole host of issues, and luckily, you can influence many of them.

•  Hormones: Hormonal changes associated with pregnancy, menstruation, and others can cause enlargement of the sebaceous glands, which then produce more sebum (oil). The result is clogged pores and acne.

•  Diet: Many dietary factors may contribute to acne. Bad-fat foods, and foods that cause inflammation or result in increases in blood sugar can trigger an eruption.

•  Toxicity: Toxic chemicals in the foods you eat, alcoholic drinks, and polluted air can also cause blocked pores. Paradoxically, as you begin to detox your body of chemicals you may notice a short outbreak of acne as these toxins work their way out of your body via your skin.  Stick with it, because as soon as they clear, you'll have clearer, more radiant skin than you had before.

•  Stress: Studies show stress increases sebum production, which can result in acne.

I can't resist the sweets! Very bad skin diet..

Eradicate Acne

The best and safest way to get rid of acne is with a healthy diet and lifestyle, as well as use of natural skincare products that leave your skin clean without chemicals. This allows you to fight acne naturally, without the use of harsh or dangerous chemicals and medications. Here are my recommendations.

1.Get plenty of sleep. Sleep fights stress and helps your body and hormonal systems function normally. It also keeps your mood stable, and your appetite in check - when you're tired, it's easy to make bad food choices!  Sleep is extremely important for health, and you should make it a priority to get 7 to 8 hours each night.  I repeat, make it a priority!  It is the easiest and cheapest way to get you running at peak condition.

2.East mostly plants. Fruit, vegetables, beans and grains are detoxifying powerhouses that mop up harmful free radicals, provide anti-inflammatory healing and keep you in prime health. If you are on the Everyday Maintenance diet and would like to eat meat as part of your 20% 'off diet' food, try to keep it to lean, organic poultry.  If you've got to have that burger, please try and have organic!

3.Minimize processed foods. These foods contain chemicals and ingredients that contribute to toxicity and inflammation – both culprits in acne breakouts.

4.Put down the dairy. A paper in Clinics in Dermatology discussed the link between hormones in dairy products and acne in humans.  Ultra Beauty recommends you give dairy a complete break... Sorry Ben & Jerry's, you're just not on the list.

5.Swap coffee for herbal tea. Coffee raises levels of the stress chemical cortisol, which may well be the cause of your breakout.  It'll also stop you sleeping deeply.  See my post on why coffee isn’t all its cracked up to be.

6.Cut out the sugar and refined starches. Sugar and starches also change your body’s hormonal balance. As blood sugar rises, so does insulin, which can upset your body’s overall hormonal balance.  Fruit is a healthy way to get your sugar fix, because although it does contain some sugar, you will also be getting a valuable mix of phytonutrients, vitamins, minerals, and you guessed it - antioxidants.  Together they work to keep you glowing, healthy, and in tip top condition.

7.Detoxify. While detoxification may initially result in a little increase in acne, do not worry!  The spots will clear up in a few days, if you stick with the diet.  Everyone needs to detoxify because our environments are filled with chemicals that gunk up the body. The Ultra Beauty diet gives you all the nutrient-dense, easily digestible superfoods that you’ll need to create a state of optimum health.

8.Drink plenty of water. Water helps flush chemicals from the body and cleanses skin from the inside out.  Tap water is fine. (Ribena is not.)

9.Relieve stress and get some exercise. Whatever works best for you – it's a totally personal choice.  A boxing class, yoga, a long walk – these all clear your head to reduce stress and get the blood pumping.

Ten reasons to put down that latte

Coffee isn't great for the skin, and your beauty detox diet

 plan should avoid it. Ultra Beauty tell you why...

The friendly Starbucks barista, the smell of roasted beans, the jolt of energy you get from the first sip.. It’s no wonder we’re all hooked on coffee. But did you know it isn't all that good for us? 

Ten reason to ease up on the black stuff:

1.  Coffee doesn’t really give you energy; it actually makes you more tired. The boost you get from caffeine is nothing more than chemical stimulation as your body struggles to adapt to increased blood levels of stress hormones. Caffeine taxes the adrenal glands, which impacts your thyroid, sex hormones, and your metabolism. 

Japanese canned coffee: Alex may look energized,
but he is three minutes away from a crash disaster
Beauty detox coffee caffeine japanese

2. Coffee is bad for your skin.  Coffee raises a chemical call cortisol, and that raises your insulin levels. That leads to inflammation, which flares up in your skin cells and makes them puffy, dull and less elastic.  Inflammation is at the basis of most disease processes, whether it's ageing skin, heart disease, cancer, Alzheimer's; it's all inflammation. So if we can alter inflammation in our body, we can become healthier and look better. 


3. Weight control. Coffee actually encourages your body to hold onto fat. Coffee is highly acidic, and our bodies store acids in fat. In fact, our bodies hold onto extra fat in order to keep acids from harming sensitive organs. If you feel like you’re storing a few stubborn extra pounds, this is yet another reason to give coffee a miss! Coffee raises cortisol, the stress chemical, and a US. study that suggests if cortisol is raised for a prolonged period, the body also relocates fat deposits from other parts straight to the abdomen. You end up with what we call ‘coffee belly’.


4. Coffee additions. All the things we add into our coffee — milk, sugar, artificial sweeteners — wreak havoc on our body. Among other side effects, dairy products cause pimples, sugar leeches collagen from your skin (making you look older than you are), and artificial sweeteners are thought to be harmful to your body.


5. You will save a lot of money.  If you spend £5 per day on coffees or caffeinated milkshakes, by cutting them out you will save £1,825 a year, or £9,125 over five years. That's enough for a lavish holiday, every year. Bring to work some herbal tea bags and use the money to get away.

6. Excessive coffee consumption can create a B vitamin deficiency, which in turn makes us feel exhausted, achy and nervous. The acidity of coffee leaches calcium from your body, leading to an increased chance of osteoporosis as you get older. Coffee can also prevent nutrients from being properly absorbed in our small intestine. Studies have shown that just one cup of coffee can reduce iron absorption from a meal by as much as 75%!  Bad news when many women feel the effects of low iron stores, in their every day lives.


7. Coffee makes you look older, part 2.  It prevents DHEA from being produced, and DHEA is responsible for regenerating and nourishing our skin. You also probably already know how dehydrating caffeine is. Dehydration literally sucks moisture from your skin… Meaning you’ll look wrinkly sooner. Additionally, if you have rosacea, coffee encourages flare-ups.

8. Coffee is one of the most heavily pesticide-sprayed crops, so with each cup you are ingesting a concentrated concoction of chemicals.

9. People who drink coffee get less sleep, and sleep makes you beautiful, feel good and stay healthy.

10. ...And caffeine causes depression and anxiety in the first place. It can lead to panic attacks too. A lot of people end up taking antidepressants because of the lack of sleep, fatigue and various psychological issues they experience from drinking coffee. 




Phew! I am not saying that you should never drink coffee again. If your morning soya cappuccino is one of your greatest pleasures (and I speak from experience), then stick with it.  It’s not all bad: it is packed with antioxidants, for example. But really enjoy it, remember that it is not a health elixir and stop after that first one.  If you’re drinking multiple cups a day, try substituting them with herbal tea, or hot water and lemon.

If you’re not convinced — and your brain's automatic response is “I could never quit coffee!” - that is because you’re addicted.  However much you believe that “I can’t function before a cup of coffee”, it is untrue. The human body wasn’t created to require coffee for optimal performance.

Paradoxically, if you quit your daily cup, you will wake up feeling fresher, more energised and able to focus.  Plus you'll look younger, more vibrant and have a few extra pounds in your pocket..