Eat your way to perfect skin!

Top tips to help you skin stay amazing all year round!

1. Eat your 5 fruits and veg a day!

I hope most of you do already, but the vitamins and minerals in your 5 a day do really help! Try include beta-carotene within the fruits and veg you pick, beta-carotene is great for anti-aging you will find it in sweet potatoes and pumpkin seeds.

2. Vitamin C

Vitamin C is a super antioxidant (antioxidants will help protect the skin against cellular damage caused by free radicals)  The foods below contain Vitamin C and will also help produce collagen.

 - Sweet potatoes, blackberries, strawberries, oranges, papaya and kiwi (and that is just a few!).

3. Vitamin E

Vitamin E helps against cell damage and helps supports healthy skin growth. Almonds, avocado, hazelnuts and corn oils all contain a good source of Vitamin E. 

4. Stop the crash diets! 

By gaining and losing weight often will cause your skin to stretch and relax more than necessary also by cutting down on foods you need you will lose essential vitamins and minerals, causing you to age quicker. 

5. Selenium

This antioxidant is very powerful, it works along side Vitamin E and C to help your immune system and protect against skin cancer, sun damage and age spots. Try eating Brazil nuts, fish, eggs and broccoli.  

6. Water!

Your skin needs to be hydrated in order to stay flexible, keep stocked up on water and herbal teas and avoid smoking and excessive drinking. 

7. Zinc!

Zinc will help repair skin damage, try eating fish, shellfish, meat, poultry, wholegrain and nuts. 

I hope this will help on your journey to fabulous skin!!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Fruity Energy Bar

PREP:20 MINS
BAKE:25 MINS
SERVES:16

Ingredients
1 Bramley apple
2tsp Truvia granulated sweetener
2tsp Water
150g Butter (unsalted) plus extra for greasing
150g Dates (dried) stoned, ready to eat.
3tbsp Orange juice or apple juice
30g Mixed nuts roughly chopped
150g Dried mixed fruits(such as cherries, cranberries, blueberries)
150g Porridge oats
100g Oatmeal
1½tsp Sesame seeds

Method

Step 1 - Pre-heat the oven at 190 (170 fan oven gas mark 5) grease and line a shallow backing tin with grease proof paper.

Step 2 - Peel, core and slice the apple and toss with the sweetener. Place in a medium pan with 2 tbsp of water.

Step 3 - Cover the pan and place on the hob (medium heat). Simmer for 4 minutes, stir and cook for a further 1-2 minutes, (the apple should begin to go fluffy) leave to cool for 5 minutes. 

Step 4 - Blend the dates and juice until smooth the add the apple and blend for around 5 seconds. 

Step 5 - Melt the butter in a large pan over a low heat. Add the date pureé and all the other ingredients apart from the sesame seeds.  

Step 6 - Stir well, press into a tin and sprinkle the sesame seeds on top, press them onto the mixture with the back of a spoon. Bake for 20 - 25 minutes until golden. 

Step 7 - Take out of the oven and leave for 10 minutes, cut into slices while in the tin, wait until completely cool and turn it out.

Step 8 - ENJOY!  

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"