Extreme Parental Guidance…

Some more sobering stats on Jo’s Frost’s Extreme Parental Guidance on Channel 4 – childhood obesity has doubled in 10 years. At the same time mothers are unwittingly sending negative messages to daughters as young as 6 years old about size and weight.

Changemyface provided the digital imaging to show girls from 6 – 12 years old thinner and fatter. The girls are asked which picture they prefer and half of them choose the image of themselves 3 sizes smaller. You can view the programme on Channel 4 OD

http://www.channel4.com/programmes/jo-frost-extreme-parental-guidance

www.changemyface.com

Mince Pie takes 4 miles to walk off….

Yes….I had two of these yesterday…..

If you think just one mince pie won’t hurt, think again. Researchers say it takes a whole long slog to burn it off. A woman of average weight has to walk nearly four miles to cancel out the calories from a single Christmas treat, according to a study.

The experts calculated that a woman weighing 75kg (11st 11lbs) uses up 58 calories to cover 1km (0.62 miles) on foot. So, to work off a pie containing 360 calories she will need to walk 6.2km (3.8miles), claimed the scientists, from the Queensland University of Technology in Brisbane, Australia.

Professor Nuala Byrne from QUT’s Institute of Health and Biomedical Innovation said the results of the study were useful for working out the calorific cost of the festive season.

She added: ‘While we may want to say ‘Bah! Humbug!’ to such information at this time of year, it is important to remember that we can consume a lot of energy with very little effort, and this energy then takes a lot of time and exercise to get rid of.

‘In other words, a walk to the corner shops does not equal a Mars bar.

‘This help explains the “coffee break effect” of no weight loss despite exercise – people go for a walk and reward themselves at the end with coffee and cake.

‘The coffee’s fine but in weight-management terms the cake undoes the benefits of the walk, and then some.’

Read more: http://www.dailymail.co.uk/health/article-1096764/Crumbs-A-single-mince-pie-takes-mile-slog-burn-off.html#ixzz0XfvOvkPA

www.changemyshape.com

Need that extra motivation to lose weight?

This question was posted on the BBC Health Website – we think we may have the answer…..

I’m desperate to lose weight but I just can’t seem to diet. I’ve no willpower at all and can’t resist temptation. I’ve dieted many times before and know I can do it (although the weight always seems to come back) but this time I just can’t find the motivation. I’m so fed up.

We say get an image of you at your ideal weight! When you’re genuinely fed up, or heading for the fridge, just see yourself smiling back with the figure of your dreams! It’s a seriously fun way to motivate and inspire yourself to lose weight -  so go to www.changemyshape.com

We also recommend you take some of this sage advice from Dr Trisha MacNair

I’m convinced the key to successful weight loss lies totally in our brains, not our stomachs. Losing weight should be simple – you need to eat fewer calories/fat and burn more up through increasing your activity levels.

It doesn’t really matter what those calories/fat are, although you should aim for healthy eating that you can maintain as a long-term part of your lifestyle, rather than a quirky diet that you can’t keep up.

http://www.bbc.co.uk/health/ask_the_doctor/weightwillpower.shtml

Hard to get your brain into gear

What’s hard is getting your brain to do this – as you say, the motivation or willpower factor. I’ve often thought there’s huge scope for personal weight loss trainers, like gym trainers, who help you get motivated and tone your brain up for dieting.

There are one or two good general books on the psychology of weight loss, which suggest all sorts of tips and ‘brain plans’. Check your local library or bookshop.

In addition, you should consider the following:

• Joining a slimming group – many people find that group work, with regular weigh-ins and sharing of experiences, boosts their motivation
• Formulate your own ‘brain plan’ and write it all down – map out the next few months by marking out target weights, days off from your diet and rewards for progress
• Learn your own weaknesses, failings and food triggers, and look for ways to beat them – try to avoid getting too tired or going too long without food
• Tell people you’re dieting – you might bore them, but it helps you to commit to the idea
• Weigh yourself once a week – more often and you’ll see no improvement and get disillusioned
• Don’t be overambitious – a loss of 2lb or maximum 1kg a week is the most you should expect
• Anticipate the hurdles and falls – if you know you’re going to go away for a weekend, for example, prepare tactics for eating out, anticipate a slight gain in weight and mentally prepare to get back on track as soon as you return
• Try attacking your weight via the other side of the calorie equation – burn up more ! Aim for 150 minutes a week (broken into chunks as suits you) of exercise intense enough to get your heart rate up and get you out of breath. Regular exercise will at least make you feel fitter and better about yourself, and may help to suppress your appetite too.
• All dieters have bad days and times – mentally plan small treats or tactics to cope for when life is difficult

Channel 4 highlights cosmetic surgery gone wrong

With the increasing popularity of cosmetic surgery in the UK, Dr Christian Jessen shines a spotlight on the industry and comes to the aid of women who have fallen victim to botched operations. The Ugly Face of Beauty shown last night on Channel 4 showed us the other side of cosmetic surgery, some disastrous results which had a lasting impact on the patients. The programme showed women signing up for surgical procedures, not even having spoken to the surgeon, or asking about the risks….their main concerns appeared to be how to pay for the surgery.

Wouldn’t it be good to preview the changes you require first? Then, scrutinise the images, decide whether surgery is really what you want, if the answer is still yes…speak to BAAPS (British Association of Aesthetic Plastic Surgeons), find a good surgeon, not the cheapest.

Preview your cosmetic surgery changes, face and body at changemyface

See The Ugly Face of Beauty on Channel 4

Overweight at 14, obese by 25 and dead by 40…?

Here are some images I produced for the Sun to show how Lexi, now 14 and already overweight would look in years to come. Childhood obesity expert Professor Paul Gately spells out the progressive health and lifestyle troubles she may encounter.

Lexi with her mum, aged 14 and below at ages 25 (top left), 35, 45 (bottom left) and 55 (bottom right)

25 years Lexi’s weight will wear away her joints, causing arthritis and she will suffer from chronic back pain. She will be at risk of fractures, especially in the legs and ankles. Because of weight pressing down on her chest and throat, she will be likely to develop sleep apnoea. This restricts breathing at night, making you incredibly tired. Lexi will also be at increased risk of liver disease and likely to suffer anxiety and depression.

Studies reveal overweight adults often have severe self-esteem problems and higher risk of mental health problems. They feel an overwhelming lack of control over their health and life.

Feeling powerless to lose weight, they continue to pile on the pounds.

35 years: If she is employed, Lexi will probably be off sick much more frequently than her normal weight colleagues. Studies show that she’ll earn around £7,000 less than them a year. She may have had joint replacements and developed gout, meaning her mobility is severely restricted. Her weight will affect her fertility, so she may have trouble starting a family and she will probably suffer from Type 2 diabetes. Lexi may also be struggling to find a life partner.  Lexi may not be able to fit into some seats and chairs.

45 years Lexi will be constantly out of breath as the fat in her body squashes her lungs and her heart will be showing signs of damage. Her joint problems will have worsened but doctors will hesitate to operate as obese people are more likely to die during operations. Lexi will be at high risk of a stroke or heart attack as fat clogs her arteries. She will find it hard to leave the house so may have few friends. Difficulty finding clothes that will fit will knock her self esteem. Her risk of gall bladder disease will be increased. By now, Lexi will be so big that doctors will struggle to find medical equipment such as beds and blood pressure cuffs to fit her.

55 years Lexi will be at high risk of cancer but may already be signed off work because of her full blown heart disease and other troubles. If her Type 2 diabetes hasn’t been managed properly she may have kidney problems, limb amputations and even blindness. Obesity cuts a lifespan by nearly 10 years so her future will look bleak. Because her dad died of a heart attack at 40 there is a big chance Lexi won’t reach this age if she continues to balloon. Studies reveal obese people feel cast out from society and Lexi may be targeted or called names. This will be made worse by hygiene problems – she will no longer be able to reach parts of her body to keep herself clean.

www.changemyface.com

www.thesun.co.uk

Childhood obesity determined by age of 5

Child obesity is determined before the age of five, ministers were told yesterday.

Scientists found that the majority of weight gain in children happens before they have started school, raising doubts over Government policies which target fatter children only when they start primary education.

They urged ministers to launch more pre-school obesity initiatives.

A quarter of children aged four and five in England are overweight, and around 10 per cent are classified as obese  -  so fat that their health is in danger.

Experts blame diets rich in fat, salt, sugar and processed foods, and say that bad dietary examples set by their parents could also be to blame.

Childhood obesity should be prevented before children reach their fifth birthday, researchers have said

The findings, published in the journal Paediatrics, came from the EarlyBird study of 233 children from birth to puberty which were presented to ministers today.

At birth, children in the study were the same weight as children born 25 years ago, the study found.

But by puberty they had gained more fat compared to children of the same age in the 1980s. Most of the excess weight gain was put on before the age of five, they found.

Although the weight of a five-year-old bore no relation to his or her weight at birth, it closely predicted the weight the child would be at nine, indicating that the child’s path to obesity began before school age but was not connected with birth weight.

They found that before a girl gets to school, she will have gained 90 per cent of the excess weight she will have at puberty. Boys will have piled on an extra 70 per cent.

Lead researcher Professor Terry Wilkin, of Plymouth’s Peninsula Medical School, said: ‘When they reach five, the die seems to be cast, at least until the age of puberty.’

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He said he believed a poor diet probably had more effect than lack of physical exercise.

‘It is entirely possible that the calorie density of food and portion sizes could be higher,’ he said.

Professor Wilkin criticised Government policy which focuses on school age children, with initiatives to make school meals healthier and get children to play fewer computer games.

Professor Liam Donaldson, England’s chief medical officer, said soaring rates of obesity amounted to an ‘impending crisis’. He told the BBC: ‘It is never too late. Obesity is one of the few serious medical problems that can be reversed very, very quickly.’

The Department of Health said: ‘We have made obesity prevention, nutrition and physical activity a priority in the updated Child Health Promotion Programme.

‘In addition, the Healthy Start scheme provides vouchers to put towards the cost of milk, fresh fruit and vegetables or infant formula to around half a million pregnant women and children under four in low income and disadvantaged families.’

www.changemyshape.com

www.changemyface.com
Read more: http://www.dailymail.co.uk/health/article-1095338/Obesity-determined-time-child-five.html#ixzz0XgDxz2QX

Say oui to brie…how the French stay slim

1. Petite isn’t just a dress size. One of the reasons France has an 11 percent obesity rate (as compared to America’s 33 percent) is portion control. “A croissant in Paris is one ounce, while in Pittsburgh it’s two,” notes Chris Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. Buy one and share it with your beau.

2. Never say diet. The French don’t get involved in the carbs versus protein debate, nor do they label food groups like dairy or beef “bad.” “There’s an emphasis on eating a wide variety of foods—fruits, vegetables, beef, poultry, fish, bread and cheese— without overdoing any one thing,” explains Susan Herrmann Loomis, a cooking teacher in Louviers, France, and author of the cooking memoir On Rue Tatin (Broadway Books, 2001).

3. There’s no French equivalent of Butter Buds. Most French regard processed foods with the utter disdain they usually reserve for instant coffee. In other words, they’d rather have a small piece of “real” chocolate than a big slab of some low-fat chocolate dessert. The fact is, the sugar calories in low-fat sweets probably negate any fat grams saved— which won’t get you any closer to fitting into those YSL jeans.

4. Snacking is a faux pas. They rarely snack, and they eat meals only while sitting at a table. Americans, on the other hand, eat everywhere-in our cars, at our desks, in the checkout line at the grocery store. In fact, the average calorie consumption in the United States is 3,642 a day, versus 3,551 in France— a small difference that can add up to a five-pound weight gain in six months. Quelle horreur!

5. Soak up the color. French women fill up on bright-colored vegetables, whether they’re in zucchini soup or a beet, lettuce and cabbage salad before their entrée. Good thing, too, since the antioxidants in these foods help stave off the free radicals produced by cigarette smoke.

6. Make the most of meals. The French space out their courses and eat them at a leisurely pace— generally with friends and family, reports Loomis. In addition to cutting down on indigestion, this practice makes them less likely to overindulge, because the sensation of fullness has time to develop.

7. Wine and dine. Bordeaux and Beaujolais are staples, but French women usually drink them with their meal— no guzzling one or two glasses at the bar before dinner. Plus, glasses in France are only partially filled-the better to taste the wine and cut down on calories.

8. C’est cheese. They love cheese, but treat it as if it were a delicacy— eating it only after meals and stopping after just a slice or two, says Loomis. And although French cheeses seem rich, many (like Brie and chèvre) are actually lower in calories than American favorites.

9. Park your car. Thirty-five percent of the time, the French get where they’re going by walking or biking. Americans don’t leave home without their cars a whopping 84 percent of the time.

10. Boycott the buffet. In France, you won’t find many all-you-can-eat fests, such as brunch buffets, tailgate parties and unlimited pasta and dessert bars, where it’s easy for the calories to add up quickly. The French realize that they will get to eat again in a few hours.

www.fitnessmagazine.com

How to navigate the calories at your Christmas Party

Top tips to save piling on the pounds at your Christmas festivities….

1. Eat something healthy before you go out…a bowl of soup, a banana, some yogurt – this will make sure you’re not so hungry by the time you get there.

2. Watch the hidden calories in alcohol – 1 glass of mulled wine = 245 calories as opposed to 1 glass of champagne = 114 calories

3.  Avoid deep fried finger foods like chicken nuggets, cocktail sausages or samosas – one tiny cocktail sausage can have over 60 calories and 5g of fat! Try vegetable sticks though avoid the fatty mayonaise dips and try yoghurt or vegetable dips and vegetable or bean pate instead.

4. Drink lots of water, it fills you up and may prevent that hangover!

5. Eat what you normally would throughout the day – do not go without meals to make up for the evening out. Starving yourself will cause you to binge and overeat.  Increase your exercise; remember any form of physical exercise counts.

www.changemyshape.com

Detox or not to detox?

I have been trying to find some dieting tips for the summer – ie. I just tried on my bikini yesterday for the first time this year and felt a deep sadness at what I saw. Then I stumbled accross the famous Beyonce maple syrup and lemonade diet…..you cannot be serious – how grumpy am I going to be just drinking maple syrup for days on end? Anyway, I found this slightly more realistic advice on detoxing….have a read.

Ever wonder sometimes why you feel sluggish and slow?. Your intention may be to get up early and start moving, but the physical body says otherwise. We even try to convince ourselves that we need a cigarette or a cup of coffee in order to get ourselves moving every day. You might get a jolt, but it will only be temporary. We are just accumulating more and more toxins.

Our lives these days are busier than ever and we must continue to meet the demand of a busier lifestyle. There are people who feel the need to take a stimulant or other drug just to keep up with the demand of their lifestyles. These stimulants come in the form of nicotine, coffee, diet pills, and drugs. The problem is most of these effects will only be temporary causing your system to actually prepare for the exact opposite leading to tiredness, and sometimes headaches. Quite the opposite of what you were trying to avoid in the first place.

What are toxins then? Where do they come from and how are they harmful to us? There are really only two types of toxins, external, or often referred to exogenous, and internal, or endogenous. Exogenous come from outside sources such as pollution, drugs, smoke, etc…. Endogenous toxins come from a viral or bacterial infection. Our bodies even create their own toxins called Autogenous toxins.

There is a way to get rid of these toxins that are abound in our bodies and it’s through a body detox program. This process is simply the removal of stored up toxins in the liver, kidneys, bloodstream, and colon. The best and easiest way to rid your body is through natural body detox. Simply put, natural detox is nothing more than changing your diet from a bad one to a good one. Fruits and vegetables are the most important part of a natural diet program.

Even though your body will rid itself of toxins on its own to a certain degree, you should limit your intake of such stimulants such as sugar. Sugar is a stimulant and used in a lot of fruit juices, so they should be avoided.

The body will restore and detoxify itself naturally. Most of the toxins are absorbed and reversed while the body is asleep. The body will eliminate such toxins such as drug, stimulants, and pollution. Why not try a cup of Chinese green tea to help keep you going rather than your standard cup of coffee. You can still get that morning rush with the tea without any harmful toxins as coffee produces.

Eat some natural fruit instead of taking diet pills to keep you going. Not only will they provide a necessary stimulating effect, they also contain natural detoxifying agents. Why not have fish once in a while. Fish not only contains very little fat, it contains natural detoxifying agents also.

Try changing your diet first before you spend any money on a program to detox your body, you might just get the boost you need for free. Your body will thank you and you’ll be able to accomplish more every day.

And the side effects…..

People can experience side effects during a detox routine. These can include:

Mild headaches – This can be especially true of people wo regularly drink caffeine and alcohol. The headaches can occur whilst the body is learning to live without chemicals and stimulants. These usually appear on day 2 or 3 of the detox and can last for up to 24hours.

The appearance of spots and other skin blemishes are not uncommon – drinking plenty of water (which you should be doing on your detox anyway) will help.
Increased bowel movements is normal and this is a sign that your body is cleansing itself and ridding itself of toxins.

A furry tongue is also a sign that the body is removing toxins.

Some people may experience dips in energy during the first few days as their body adjusts to less instant energy snacks and processed foods. As we have mentioned before, drink lots of fluid and you may also benefit from making time for relaxation.

As with any fitness or diet program, always consult a qualified physician before starting, to make sure you’re healthy enough for such a regimen.

http://detox-recipes.com/

www.changemyshape.com

Lose weight without trying….

I found some really cool tips to lose the pounds and it’s not too drastic which is what I love to hear.

1. If you usually drink full sugar fizzy drinks… stop! Lose more than two pounds in a month without trying (estimating about 10 cans per week). One can of fizzy drink has 150-170 calories and no nutrition. Have ice cold water or a can of diet fizzy drink if you like but limit the diet stuff to one can per day.

2. Go for a walk. Take a brisk 15 minute walk twice a day and there goes a pound in a month…

3. Change the crisps to popcorn. One serving of crisps has 60 more calories than air-popped popcorn, and ten times more fat grams. Just changing this snack will help you lose half a pound this month. Better yet, switch to baby carrots and lose another half pound… for a total of a full pound!

4. Down-size me! Order a Jr Whopper instead of the regular, and a side salad too. The Junior-sized burger is plenty for most folks and is mighty satisfying on its own. The original has 700 calories… the junior only 400 (eliminate the mayonnaise on the junior, and you’re really getting somewhere!) Save 390 calories on one burger and, if you eat out twice a week or more, you’ll drop at least three quarters of a pound just by switching from a large size to a smaller one.

5. Get on your bike! Instead of sitting for hours in front of the television, get on your exercise bike and pedal. Each time an ad break comes on, pedal! You’ll burn about 200 calories. Do it at least five evenings per week during your favourite programme (figure you’ll be pedalling about 20 minutes a day) and lose another pound!

6. Switch from sugary muesli to Bran Flakes, and add a small box of raisins. Switch from full fat to semi-skimmed milk and save 70 calories – which is another half pound – without trying!

7. Do you add butter to your bread? Do you add mayo to your tuna? Do you drink full-fat milk? How about full-fat ice cream? Just switch products. Today’s lower fat butters are great – you don’t need to sacrifice the taste of butter and you can avoid trans fat too. Buy a spread labelled “no trans fats”, and save about 75 calories per tablespoon. Low-fat mayonnaise is still tasty and you’ll never miss the extra calories you’ll save. Lower fat ice cream is superb. Just switch to the lighter choices and lose close to two pounds a month.

8. It’s getting nice out! Instead of sitting in the car as you go through the wash, do it yourself by hand. Spend an hour each week this month, save yourself some money, and lose half a pound.

9. Eat grilled chicken instead of fried chicken. Frying food means you’re cooking in fat… it can’t help but be higher in calories. Tasty griddled, baked or grilled chicken without the skin is the better choice and is a delicious saving equal to about 200 calories, or about half a pound a month.

10. Be careful with your coffee. Your morning coffee can undo all the good efforts of the day before! A mocha latte with syrup and whipped cream has all the hallmarks of a decadent dessert, and can add 420 calories before you have even eaten breakfast. Instead, have a cappuccino with skimmed milk and a sprinkle of cinnamon, and lose up to three pounds in a month… and save a lot of money. It’s the small stuff that adds up. I guarantee you’ll never miss the calories by changing what you eat. By adding some simple activities you can keep your body slim. You’ll notice that I don’t say you can never indulge in an occasional dessert or higher fat meal. It’s the day-to-day good eating that keeps you where you want to be.

www.tescodiets.com

www.changemyshape.com

Get a kiwi facelift…..and more

It seems that kiwis amongst other ‘super foods’ helps your skin’s collagen to repair itself and therefore keeping that youthful glow. We’re not sure about the oily fish, but a good glass of red wine a day is a must! Read on for top tips to staying young through your diet…..

Tuck into oily fish

Hollywood stars including Kim Cattrall and Heidi Klum regularly tuck into oily fish to keep wrinkles at bay. They are devotees of The Perricone Diet – the brainchild of New York skin doctor Dr Nicholas Perricone.

He encourages his patients to eat plenty of oily fish because the essential fats found in them provide skin-loving antioxidants and mop up the free radicals that can cause wrinkles and prematurely aged skin.

The best sources of this essential fatty acid include salmon, mackerel, fresh tuna steaks and sardines.

The high protein content of oily fish also helps keep skin firm – and has the added bonus of keeping you slim.

James Duigan, who trains Elle Macpherson, also suggests fish oil supplements such as Solgar Omega-3 700 (£23.95 for 60 capsules, www.solgar.co.uk) or Boots High Strength Fish Oil Capsules (£10.99 for 60 capsules).

For more information on Dr Perricone, visit www.perriconeprescription.com or check out his book, The Wrinkle Cure: The Formula for Stopping Time (£8.99, Vermillion).

Drink up

The biggest anti-ager is water. It’s been said before many times, but water really is essential for good health and good looks. The reason skin looks so grey, dry and wrinkled after too many cocktails is because alcohol dehydrates the skin.

Drinking enough water has the reverse effect, and plumps up the skin and flushes out the toxins that cause a dull complexion and wrinkles. Room temperature water is best, but there are plenty of other “liquid-facelifts” out there.

Soya milk is a good choice. Studies show it helps speed up the production of collagen – the “building bricks” of skin. As we age, collagen breaks down, so wrinkles form. But by keeping collagen levels high, you’ll stay younger looking for longer.

Or try Vitabiotics Well woman drink (99p for 250ml from Superdrug and Holland & Barrett). It’s full of folic acid, cranberries and evening primrose oil. Strictly Come Dancing star Lisa Snowdon – who is nearly 37 but looks much youngers-swears by it for keeping radiant.

Get a fruity facelift

If you want to look younger, fill up on fruit. First up is kiwi fruit – one of the richest sources of vitamin C around. Just one kiwi fruit contains 100 per cent of your recommended daily intake.

Vitamin C is fantastic for skin because it helps build collagen and mops up ageing toxins.

Avocados are also a must have – they’re jam-packed with vitamins A and E, which are very effective at fighting wrinkles.

So slice one up in your salad or sandwich – they’re relatively high in fat and calories, but it’s the healthy type of fat (unsaturated), which actually revs up your metabolism. Have a portion of berries every day too. Blue, black and red berries all protect the bo dy against ageing because they’re full of antioxidants called phytochemicals.

Sprinkle a small handful on your cereal every morning, or snack on them in between meals. Lastly, try some prunes and raisins.

Scientists have developed a scale for rating food according to how many anti-ageing antioxidants it contains. Prunes and raisins came out top, so it’s no surprise that Hollywood star Demi Moore admitted recently she eats prunes every single day.

Skin-loving carbs

Forget the Atkins diet – if you want great skin, you need carbs. Porridge oats are a great way to start the day and look younger.

As well as keeping you energised all morning, studies show that oats contain high levels of a mineral called silicic acid that plumps up the cells in skin, creating a youthful bounce. It also slows down the appearance of fine lines and wrinkles.

Madonna is a huge fan of porridge, after Sting’s wife Trudi Styler suggested she eat it every morning to knock years off her face and give her plenty of energy for her gruelling work-outs.

So go for a bowl every morning, and top with berries for a double anti-ageing whammy. We love Quaker Oatso Simple Original (£1.83 for 10 sachets).

Bread is another skin saviour. But not just any old bread – ditch the white, and go for multigrain bread instead (ideally loaded with seeds).

It’s full of selenium, which fights the ageing process by preserving the elasticity in your skin.

Age-busting superfoods

(1) Almonds They’re packed full of omega-3 fats and protein, which help skin repair itself. Plus they’re a great source of vitamin E, which studies show can prevent wrinkles.

Top tip: Have a small handful every afternoon.

(2) Olive oil A recent study in the Journal of the American College of Nutrition looked at the link between olive oil and wrinkles. Scientists found that people living in hot countries with fewer wrinkles all had high intakes of olive oil.

Top tip: Swap vegetable oil for olive oil, or drizzle it cold on salads

(3) Adzuki beans These are a great source of zinc, a mineral that helps your skin repair itself. Studies show zinc can also help with acne.

Top tip: Buy them canned from the supermarket and add them to salads and stir-fries.

(4) Apricots They’re full of lutein, an antioxidant Harvard University scientists discovered helps fight off the ageing effects of the sun.

Top tip: Snack on them between meals, or slice them fresh on your porridge.

(5) Spinach Like apricots, spinach is also a fantastic source of lutein, which wards off sun damage and ageing sun spots.

Top tip: Add a handful to a stir-fry or use in place of lettuce in salads.

(6) Tomatoes Their magic ingredient is lycopene, a powerful antioxidant.

As well as reducing the risk of certain cancers, lycopene also protects the skin against sun damage and keeps it looking younger.

Top tip: Slice them up in your sarnies or add them to salads. Lycopene is also found in ketchup, tomato pasta sauces and pizza toppings.

(7) Broccoli It’s great for fighting free radicals in the body. Free radicals are harmful substances found in the environment, such as pollution, which age us. Anything that mops up free radicals, like broccoli, is great at keeping skin young.

Top tip: Chop them up and add to stirfries, curries and even lasagne.

(8) Red wine It boosts circulation to the skin, plus it’s full of antioxidants.

Top tip: Enjoy a small glass of red a few nights a week – any excuse!

www.mirror.co.uk

www.changemyshape.com