L et’s face it—life is busy! And sometimes it wears on us. Stress, alcohol, sun exposure, and poor eating habits can take a toll—especially on our skin. While we all want the wisdom that comes with age, we don’t want the wrinkles, dull skin, or dark circles! Sure, you could slather on face creams and serums, subject yourself to harsh peels and microdermabrasion, even rub an avocado-honey-oatmeal-yogurt mask on your face, but the truth is that what you eat is the best beauty regimen around. You can’t actually turn back time, as Cher wistfully sang, but you can nourish yourself with smart, simple blended smoothies and soups that pack a powerful antiaging punch.
Why does our skin start to sag, crease, and darken over time? Free radicals, which come from metabolic processes in our bodies or from outside sources such as stress, lack of sleep, fried foods, alcohol, air pollution, sun exposure (UV rays), x-rays, cigarette smoking, and pesticides, damage our skin cells and tissues and cause oxidation. Oxidation is when free radicals break down a cell’s components, such as its proteins, DNA, and membranes. When oxidation occurs, cells lose their ability to function properly. Think of how a sliced apple starts to turn brown. Yup. Free radical damage causes skin wrinkles, lines, dehydration, sagging, and loss of youthful volume. Free radicals also cause inflammation, which is not limited to the damaged areas but can also spread to healthy tissue, destroying collagen and elastin and leading to additional premature sagging, fine lines, and wrinkles.
This may sound depressing and inevitable, but there’s hope! Antioxidants have the ability to counteract the effects of free radicals and slow down the aging process. Your body can manufacture some antioxidants, but its ability to produce them declines as you age. Therefore, it’s important to pack your diet with antiaging superstar antioxidants like vitamins A, C, and E to protect your skin from damage. In addition, these beauty boosters increase collagen production, repair elasticity, reduce UV damage, alleviate inflammation, reduce breakouts, and enhance texture of skin.
Everything you eat and drink contributes to the way you look, and the best news is that eating your way to a youthful glow has never been easier or more delicious! Start by nourishing your body with anti-aging superstars like berries, cucumber, watermelon, and tomatoes, and you’ll quickly look and feel healthy, happy, and more vibrant—from the inside out.
We’re always being told to drink more water, but do you really know why? Our body’s cells, organs, and tissues need to be hydrated in order to function. Water has an incredible number of roles: It controls temperature, removes wastes, lubricates joints, and transports nutri ents. The balance between electrolytes and water also determines how well other organ systems function. So, contrary to what you might think, water is not just important for hydration.
Dehydration, which can be caused simply by a hard, sweaty workout, can lead to a host of issues including dizziness, fainting, fever, heart palpitations, decreased urination, increased heart rate, decreased blood pressure, and a swollen tongue. (Note: If you are experiencing these signs, cool off any way you can and begin to slowly increase your water intake.)
Another unfortunate manifestation of inadequate water intake is dry, wrinkled skin. As we age, our bodies’ tissues cannot retain water as well as they did when we were younger, thus our skin loses the ability to repair itself. But by drinking at least eight 12-ounce glasses of water daily, you will hydrate your body and lessen the appearance of dry, wrinkled skin.
If you find it hard to remember to guzzle water all day, try keeping a reusable water bottle on hand (try glass or stainless steel to avoid the damaging chemicals in plastic bottles). You can also add a couple slices of lemon, lime, or cucumber to give your water a healthy kick. There are even flavor-infusing water bottles that allow you to add fruit and other ingredients for a twist on your hydration. Pro tip: Set a reminder on your phone or computer to drink up!
• Berries of all colors are antioxidant rich, which means they fight free radicals, molecules that cause cell damage and are linked to chronic inflammation.
• Spinach and dark leafy greens contain lutein and zeaxanthin, plant pigments that protect your eyes from the harmful effects of ultraviolet light.
• Cucumbers have the highest water content of any solid food and keep your skin hydrated and happy.
• Sweet potatoes are high in beta-carotene, which converts to vitamin A and restores skin elasticity, promotes skin cell turnover, and maintains soft, youthful skin.
• Carrots are also high in beta-carotene and likewise restore skin elasticity, promote skin cell turnover, and keep skin bright.
• Citrus fruits contain vitamin C, which fights wrinkles and aids in the production of collagen, the structural protein in skin.
• Watermelon is 92 percent water—that’s a lot of skin hydration!
• Tomatoes are rich in lycopene, which keeps your skin firm as it reduces the activity of enzymes that break down collagen.
• Pomegranates help your skin stay healthy by boosting collagen production, keeping your skin firm and wrinkle free.
• Turmeric repairs sun-damaged skin and prevents unwanted wrinkles.
You may have heard that fat isn’t the diet enemy that it was when leg warmers were still in style. Yup, it’s time: Our bodies—and especially our skin—need a certain amount of healthy fats to thrive. So what is “good” fat? “Good” fats are monounsaturated, such as olive oil, and polyunsaturated, such as omega-3 fatty acids. They keep our skin soft and transport vitamins. Omega-3s are found in fatty fish (salmon, trout, catfish, mackerel) as well as flaxseeds and walnuts. Monounsaturated fats are liquid at room temperature but become solid when refrigerated. These fats contain vitamin E. Excellent sources of monoun-saturated fats include olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive, canola, and peanut oils.
“Bad” fats, on the other hand, clog arteries and are not heart friendly. Saturated fats and trans fats are mainly found in dairy and meat products. Trans fats lower your HDL (good cholesterol), elevate your LDL (bad cholesterol), and increase your chances of having diabetes, strokes, and heart disease. Uh, no thanks! Artificial trans fats are the most damaging—these are processed when liquid vegetable oils are heated and combined with hydrogen gas (a process called hydrogenation). Partially hydrogenating vegetable oils preserves them, which is good for food manufacturers, but not good for you!
Although the FDA suggests that you limit trans fat intake to no more than 2 grams per day, many others in health care recommend that your daily intake should be zero. Examples of bad fats include those found in packaged snacks, most fried foods, commercially baked goods, premixed products, and anything with “partially hydrogenated oil” listed on the food label. Our advice? Stick to fresh, whole foods, nuts and seeds, and, as much as possible, avoid anything with weird-sounding ingredients you can’t pronounce.
Okay, maybe you’re not ready for bifocals yet, but thanks to Smartphones and ODing on screen time, we strain our eyes more than ever. Cutting back on screen time and wearing sun-protective lenses help, but your diet can, too.
Of course, it’ll help your peepers to take a break from all that screen time. A 2015 report from the Vision Council found that 61 percent of Americans have experienced eye strain after prolonged use of electronic devices. Part of the problem is that we tend to open our eyelids wider and blink less frequently when we’re staring at screens, and fatigue kicks in because we’re focusing on a screen at a fixed distance for a prolonged period without looking away. Many health care providers recommend the “20-20-20 Rule,” which means every 20 minutes, take a 20-second break and look off into the distance at something about 20 feet away. This relaxes your eyes and stimulates blinking to remoisten the surface of the eyes—all comforting things!
In addition, you might splurge on a pair of UVA/UVB-blocking shades. And you can actually add certain foods to your diet in order to maintain healthy eyesight. Lutein, beta-carotene, copper, zinc, and vitamins A, C, and E are crucial ingredients that can help protect the surface of your cornea and reduce the risks of cataracts and macular degeneration. A study in the American Journal of Clinical Nutrition found that diets higher in lutein and zeaxanthin, a type of carotenoid that decreases the risk of certain cancers and eye diseases, resulted in improvements in patients with age-related macular degeneration. And a study in the Archives of Ophthalmology also found that participants who ate the most foods containing lutein and zeaxanthin had a 35 percent lower risk of developing age-related macular degeneration than those who ate the least.
Okay, so what does this all mean? Your eyes are craving foods like kale, spinach, broccoli, zucchini, Brussels sprouts, and peas, all of which contain lutein and zeaxanthin. If you’re not obsessed with kale, don’t worry: The recipes in this chapter blend veggies effortlessly into tropical smoothies and creamy soups so yummy you won’t even notice the greens.
Yeah, we all know stress is the number one thing (besides time) that can age you. And getting me-time is great—if you can manage it. But since most of us can’t find time to breathe normally, let alone deeply while meditating for an hour each day, try this technique: Eat the stress away. Now that can be a bad thing if you approach it the wrong way (read: burger, fries, and shake three times a week), but when you’re making delicious soups and smoothies using naturally stress-melting ingredients, we can’t think of a more enjoyable way to lower our cortisol levels.
These recipes are so easy to prepare, you’ll have at least 30 seconds to stop, close your eyes, and take a few deep, cleansing breaths before mixing them up. Practicing relaxation techniques like deep breathing, yoga, or meditation is key to reducing your overall stress. If you haven’t tried it, you’re missing out. But don’t just take it from us! A study at the University of North Carolina at Charlotte found that meditation-trained participants showed a significant improvement in their critical cognitive skills—and performed significantly better in cognitive tests than a control group—after only 4 days of training for only 20 minutes each day. Try to find even 10 minutes a day to sit or lie down quietly, close your eyes, and release all your thoughts and worries. You’ll be surprised how much more energy you’ll have afterward!
And if you have a little more time, feel free to go beyond just 10 minutes of relaxation. Remember to schedule some for yourself, whether that’s for a mani-pedi, facial, girls’ night out, or long-overdue jog in the park. You can even try setting daily, weekly, and monthly positive affirmations for yourself. For example, you can write down affirmations in a notebook or even in your phone. Do the things that make you happy and ease off on the tendency to self-criticize. You will look and feel younger when you start taking care of you !
Turmeric is arguably one of the healthiest spices in existence. That’s because it has been shown to fight and reverse diseases including inflammation, high cholesterol, and depression. Right now, more than 6,000 peer-reviewed articles have been published about the benefits of turmeric and its compound curcumin.
Here’s the best part: Ground turmeric adds a tasty kick to foods and costs just a few dollars per jar. It’s been compared to mustard and relish, with hints of orange and ginger. You can use it to replace saffron, which is often more expensive. If turmeric isn’t your favorite flavor, no problem. You can add a little to almost anything to receive its fantastic benefits without even noticing its strong taste. We like to put just a pinch in soups and smoothies. For a quick, healthy meal, check out the recipe for Spicy Sweet Potato Soup .
Tummy in knots? Turmeric is great for quelling an upset stomach. That’s because it helps with indigestion, ulcers, and gas. According to the National Institutes of Health, consuming 500 milligrams four times a day can treat a stomachache.
You’re probably familiar with what inflammation looks like when you sprain an ankle—that swollen red area is the result of cells rushing to help repair an injured area. Turns out, the same process happens inside the body, too. Recent research on inflammation has likened it to chronic conditions such as arthritis and fibromyalgia. It can be triggered or exacerbated by poor diet and cause general exhaustion, achiness, and unhappiness. But turmeric has proven anti-inflammatory properties that can help alleviate symptoms.
Did you know that turmeric can also be used to whiten your teeth? It’s true! The astringent properties of the spice are believed to keep your teeth pearly and white! Former Miss USA Susie Castillo puts turmeric in her homemade toothpaste. That’s great advice from someone who depends on her bright smile.
According to Dr. Andrew Weil, founder and director of the Arizona Center for Integrative Medicine, some of the longest-lived people on the planet, Okinawans, drink copious amounts of turmeric tea. If that’s not your, um, cup of tea, try adding ginger and honey for a deliciously zesty, sweet brew.
One of the biggest worries people have today, now that we are living longer, is Alzheimer’s disease. While it’s unclear exactly what causes Alzheimer’s, we know that brain plaque buildup is a big contributor to memory loss, and there are key studies explaining what can prevent or minimize it. In a clinical trial conducted by the Journal of Neurochemistry , mice that consumed curcumin extract (found in turmeric) had a 30 percent decrease in brain plaque in 1 week! That’s a pretty compelling result considering this is such a mysterious disease.
MAKES 1 SERVING
You could try to balance slippery cucumber slices on your eyes or you could mix up this delicious, hydrating smoothie that fights signs of aging! In addition to fiber-rich cucumber, this smoothie blends in cantaloupe—loaded with vitamins A and C, which promote skin cell turnover and contribute to collagen formation, giving skin elasticity and youthful plumpness. Cucumber and cantaloupe are also high in potassium, which is critical for hydration, as is the coconut water, which adds a tropical kick.
1 medium cucumber, peeled, seeded, and chopped *
1 cup coconut water
½ cup chopped cantaloupe
½ cup chopped papaya
1 small lemon, peeled, quartered, and seeded
Several ice cubes
In a blender, combine the cucumber, coconut water, cantaloupe, papaya, lemon, and ice cubes. Blend until the desired consistency is reached. Serve ice cold.
Per serving: 143 calories, 1 g fat (0 g saturated fat), 35 g carbohydrates, 26 g sugar, 69 mg sodium, 5 g fiber, 4 g protein
* For best results, chill all ingredients before preparing.
Sodium and potassium are the two primary electrolytes in your body, working together to maintain fluid balance in cells, blood plasma, and extracellular fluid. Along with sodium, potassium regulates the water balance and the acid-base balance in the blood and tissues. Potassium even helps generate muscle contractions and regulate the heartbeat. Eating enough potassium is easy with this satisfying smoothie!
MAKES 1 SERVING
This nutrient-dense smoothie promotes total-body regeneration. Cherries contain melatonin, a powerful antioxidant that is critical for healthy sleep. Cherries and nectarines contain high levels of beta-carotene, which, when converted to vitamin A, helps build and maintain healthy skin. And we sneak in some lutein-rich spinach, which helps lower your risk of macular degeneration. Next time you close your eyes, you will know you’ll wake up feeling completely refreshed!
1 cup fresh or frozen cherries, pitted *
1 cup spinach
1 nectarine, pitted and sliced, or 1 cup frozen nectarine slices
1 cup unsweetened almond milk or coconut milk
Handful of ice
In a blender, combine the cherries, spinach, nectarine, almond milk or coconut milk, and ice. Blend until the desired consistency is reached. Enjoy!
Per serving: 206 calories, 4 g fat (0 g saturated fat), 43 g carbohydrates, 31 g sugar, 206 mg sodium, 7 g fiber, 5 g protein
* A quick way to pit a cherry is to take off the stem and push a drinking straw through the top, twisting gently until the pit pops out the other end.
MAKES 1 SERVING
Blend this bright orange combo to boost your vision as well as your skin. The vitamin A found in carrots and mangoes is critical for eye health, while the vitamin C in mangoes and orange juice protects your skin. Bananas and OJ are loaded with potassium, which helps keep you hydrated.
1 cup orange juice
1 cup sliced carrots
1 small banana
½ cup chopped mango
Handful of ice cubes
In a blender, combine the orange juice, carrots, banana, mango, and ice cubes. Blend until the desired consistency is reached. Enjoy!
Per serving: 303 calories, 1 g fat (0 g saturated fat), 73 g carbohydrates, 50 g sugar, 95 mg sodium, 8 g fiber, 5 g protein
Macular degeneration is the most common cause of vision loss and affects one in four people as they age.
MAKES 1 SERVING
This powerful skin booster combines kale and blueberries, which are both loaded with antioxidants that help prevent free radical damage and increase collagen production. The secret ingredient here is Brazil nuts—they contain the superstar ingredient selenium (which improves skin’s elasticity), plus omega-3 fatty acids and vitamin E (which help to maintain skin’s moisture) and copper (which helps melanin production). We’ll drink to that!
1 cup coconut water
1 cup chopped kale
1 cup fresh or frozen blueberries
1 orange, peeled
2 Brazil nuts
In a blender, combine the coconut water, kale, blueberries, orange, and Brazil nuts. Blend until the desired consistency is reached. Drink up!
Per serving: 291 calories, 7 g fat (1.5 g saturated fat), 57 g carbohydrates, 37 g sugar, 72 mg sodium, 9 g fiber, 7 g protein
Brazil nuts are the richest in selenium of any food!
MAKES 1 SERVING
This incredibly delicious smoothie is like a tropical Rx for your skin. The mango and strawberries are loaded with vitamins A, C, and E, and avocado is a healthy fat that absorbs vitamins A and E, keeping skin soft and wrinkle free. Almonds add extra fiber and a little crunch for a totally satisfying sip. Frozen fruit is a great way to enjoy out-of-season produce all year long! Bonus: It makes smoothies thick and ice cold (read: extra refreshing and filling).
1 cup fresh or frozen strawberries
1 cup fresh or frozen chopped mango
1 avocado
½ cup unsweetened coconut milk
2 tablespoons shredded unsweetened coconut, divided
10 almonds
1. In a blender, combine the strawberries, mango, avocado, coconut milk, 1 tablespoon of the coconut, and the almonds. Blend until the desired consistency is reached.
2. Sprinkle the remaining 1 tablespoon shredded coconut on top of the smoothie and enjoy!
Per serving: 487 calories, 27 g fat (8 g saturated fat), 65 g carbohydrates, 40 g sugar, 21 mg sodium, 18 g fiber, 8 g protein
MAKES 2 SERVINGS
We love a yummy, healthy meal-in-a-bowl, and this one is packed with antioxidant superstar kale, vitamin-rich kiwi, and protein-packed almond butter. Just 1 cup of kale has 3½ times your daily beta-carotene need and loads of vitamin C for glowing skin. Kale also contains alpha-lipoic acid, which helps produce glutathione, which in turn slows the aging process of the eyes, skin, and body.
2 frozen bananas
1 cup coconut water or almond milk
1 cup chopped kale
1 kiwifruit, peeled
2 tablespoons almond butter
TOPPINGS
2 tablespoons unsweetened shredded coconut
¼ cup pomegranate arils
2 tablespoons chopped almond slices
¼ cup blueberries (or berries of your choice)
In a blender, combine the bananas, coconut water or almond milk, kale, kiwi, and almond butter. Blend until the desired consistency is reached. Pour into a bowl. Sprinkle on your toppings and dig in!
Per serving: 707 calories, 31 g fat (9 g saturated fat), 98 g carbohydrates, 46 g sugar, 150 mg sodium, 17 g fiber, 17 g protein
Bananas are known as “nature’s Botox” because they contain wrinkle-fighting nutrients—including vitamins A, C, and E, zinc, and lectin, which help fade age spots and prevent fine lines and wrinkles from forming.
MAKES 4 SERVINGS
The high water content of cucumbers makes this soup a hydrating, cooling wonder, while the protein in yogurt is critical for cell growth, building muscle, and repairing tissue. As you age, you need protein to keep your skin healthy and immune system strong.
5 medium cucumbers, seeded and chopped
1½ cups plain low-fat yogurt
⅓ cup olive oil
¼ cup parsley
¼ cup fresh dill
Juice of 1 lemon
1 clove garlic, minced
12 grape tomatoes, for garnish
1. In a blender, combine the cucumbers, yogurt, oil, parsley, dill, lemon juice, and garlic. Blend until the desired consistency is reached. Pour into a large bowl, cover with plastic wrap, and refrigerate for at least 1 hour.
2. Serve in soup bowls, topped with a few grape tomatoes.
Per serving: 253 calories, 20 g fat (3 g saturated fat), 13 g carbohydrates, 10 g sugar, 72 mg sodium, 2 g fiber, 7 g protein
MAKES 4 SERVINGS
This summery soup blends two key fruits that work together to help keep your skin hydrated and glowing. Watermelon contains vitamin C, which maintains collagen, and the lycopene in tomatoes reduces the activity of enzymes that break down collagen, keeping your skin firm and plump!
2 cups cubed seedless watermelon
2 medium tomatoes, chopped
1 small red onion, chopped
1 tablespoon red wine vinegar
3 tablespoons olive oil, divided
1 ounce crumbled feta cheese, for garnish
1. In a blender, combine the watermelon, tomatoes, onion, vinegar, and 1 tablespoon of the oil. Blend until the desired consistency is reached. You can keep it chunky or continue blending for a smoother gazpacho. Pour the soup into a large pitcher and refrigerate for at least 1 hour.
2. Stir the chilled gazpacho before serving, then pour it into bowls. Top with the feta cheese and drizzle with the remaining 2 tablespoons oil.
Per serving: 71 calories, 4 g fat (0.5 g saturated fat), 10 g carbohydrates, 7 g sugar, 5 mg sodium, 1 g fiber, 1 g protein
MAKES 4 SERVINGS
This easy-to-make soup blends a handful of common veggies that are probably hanging out in your fridge right now! We suggest a healthy mix that’s loaded with vitamins C and E and beta-carotene, all of which prevent wrinkles, promote skin cell renewal, and keep your skin hydrated and glowing.
2 tablespoons olive oil
½ cup chopped onion
1 clove garlic, minced
4 cups chopped vegetables (we suggest potato, carrot, asparagus, broccoli, celery, sweet potato, squash, green beans, zucchini, cauliflower—but use what you have!)
4 cups low-sodium vegetable broth
1–2 teaspoons chopped fresh herbs * such as basil, marjoram, or oregano
Salt and ground black pepper
1. In a large stockpot over medium-high heat, heat the oil. Add the onion and garlic and cook, stirring frequently, for 5 minutes, or until the onions are transparent.
2. Add the vegetables and cook, stirring, for 5 to 10 minutes, or until they are slightly browned.
3. Stir in the broth, herbs, and salt and pepper to taste. Bring to a boil. Reduce the heat to low and cover. Simmer for 30 minutes, or until the vegetables are very tender. Remove from the heat and let cool slightly.
4. Working in batches, transfer the soup to a blender and puree until smooth. Serve warm.
Per serving: 156 calories, 7 g fat (1 g saturated fat), 20 g carbohydrates, 5 g sugar, 252 mg sodium, 4 g fiber, 3 g protein
* For 1 tablespoon of any fresh herb, you can substitute 1 teaspoon dried.
MAKES 4 SERVINGS
You don’t have to wait for Cinco de Mayo to serve up this healthy bean blend! It can be a challenge to consume adequate amounts of protein daily, especially if you don’t eat meat, but this vegan-friendly soup uses black beans, which are packed with both protein and antioxidants.
2 cups warm water
1 can (14.5 ounces) diced tomatoes, undrained
½ medium red bell pepper, seeded
1 large carrot
1 avocado, chopped
4 sprigs fresh cilantro + additional chopped cilantro for garnish
1 teaspoon salt
1 teaspoon garlic powder
½ teaspoon onion powder
1 can (15 ounces) corn, drained
1 can (15 ounces) black beans, drained and rinsed
Tortilla chips (look for baked or blue corn style), crushed
1. In a large blender, combine the water, tomatoes, bell pepper, carrot, half of the chopped avocado, the cilantro, salt, garlic powder, and onion powder. Puree until completely smooth. Taste and adjust the seasonings as needed.
2. Add the corn and black beans. Pulse once or twice to blend, but keep the soup chunky.
3. Serve the soup topped with a few crushed tortilla chips, chopped cilantro, and the remaining chopped avocado.
Per serving: 220 calories, 5 g fat (1 g saturated fat), 35 g carbohydrates, 5 g sugar, 940 mg sodium, 9 g fiber, 9 g protein
Lutein deficiency can lead to many problems, including cataracts. Keep your eyes strong by eating bell peppers, which contain lutein and zeaxanthin, and carrots, rich in beta-carotene, which protects against eye diseases including cataracts and age-related macular degeneration.
MAKES 4 SERVINGS
This delicious, beautifully hued soup combines sweet potatoes and carrots, two powerhouse veggies packed with beta-carotene, vitamin C, and potassium, which keep skin hydrated and wrinkle free.
2 tablespoons olive oil
1 onion, chopped
½ teaspoon ground cardamom
¼ teaspoon ground turmeric
¼ teaspoon ground cinnamon
Salt and freshly ground black pepper
2 cups water
1 can (14 ounces) low-sodium chicken or vegetable broth
2 large sweet potatoes, peeled and chopped
3 carrots, chopped
1. In a large stockpot over medium-high heat, heat the oil. Cook the onion, stirring frequently, for 5 minutes, or until golden brown. Add the cardamom, turmeric, cinnamon, and salt and pepper to taste. Continue to cook, stirring frequently, for 2 to 3 minutes.
2. Add the water and broth. Next, add the sweet potatoes and carrots.
3. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer for 30 minutes, or until the vegetables are tender. Remove the soup from the heat and let it cool slightly. Puree in small batches until smooth. Serve warm.
Per serving: 163 calories, 8 g fat (1 g saturated fat), 22 g carbohydrates, 6 g sugar, 175 mg sodium, 4 g fiber, 4 g protein
