Hello! WELCOME TO AUTUMN. The days are shorter, the light is dimmer, and the air gets colder. You can surely feel the radiance of summer escaping from your skin. But do not worry, there is no need to suffer from pale skin, dry hair and broken nails due to the drop in temperatures, since we are going to fill our body with the star foods of autumn, which will give you all the tools you need to shine from within. The bright antioxidant-packed fruits and water that characterize summer have disappeared, to be replaced by the new colors, functions, and flavors of fall foods. With the spectrum of autumnal colors you will maintain your luminosity and beauty throughout the cold months that approach us.
During the summer, the intense heat and UV rays of the sun have taken their toll on your skin and hair, so fall is a great time to repair and revive your beauty. The good news: the foods in your fall basket repair that damage, fight the signs of premature aging, and attack the dryness that accompanies the cold months with their changes in temperature. It’s no surprise that fall foods are wonderful to replenish and repair. For example, did you know that pumpkin is loaded with vitamin A to enhance the repair and nutrition of your hair, nails, skin, bones and teeth? Beta-carotenes (phytochemicals that give autumn foods their orange color) are precursors of vitamin A, which, as we have said, repairs and regenerates. Nature is wise, so we must listen to it and change our diet so that it goes according to this season, with slightly heavier foods, creams and legumes, which will keep us warm this season. Here are my 10 tips for the autumn season:
Continue starting your day with a glass of warm lemon water to support detoxifying and digestive functions.
It is important to keep our body warm, clean and hydrated with teas and infusions. Green tea has an extraordinary ability to stop the function of different enzymes that cause wrinkles, and its benefits increase when you drink it with a little lemon. Another option is the famous matcha tea, to which to give it a creamy and delicious touch you can add a little oat milk (matcha tea must come with the powder, heat the oat milk, add ¼ teaspoon and beat it a couple of seconds). Matcha tea has about 10-20 times the antioxidants of green tea.
The cool and refreshing smoothies of summer may not be enough to maintain a good temperature this season. You will crave hot and stronger foods as we approach winter. This gives us the perfect excuse to eat more whole grains such as millet, amaranth, oats and quinoa, which is the healthiest and most versatile. Cook a large portion and use them for breakfast, lunch or dinner. For breakfast you can make porridge with almond milk, cinnamon, vanilla, banana and apple.
Increase your beauty and health with fall foods (sweet potato, cabbage, pumpkin and broccoli) to give your body the tools it needs to repair and rejuvenate the damage generated by the hot summer. Fall foods are particularly rich in vitamin A, one of the best nutrients for repairing your skin, hair, and nails.
Don’t let your guard down against Public Enemy # 1: Sugar. Remember that it is the worst ally of your beauty, so be careful with pastries and industrial foods processed and loaded with anti-nutrients.
Improving your digestion strengthens your beauty and your immune system in this time when we are more susceptible to colds. Take probiotics and fermented foods. Buy echinacea pills, which strengthen your defenses and consume roots such as turmeric and ginger.
Buy a 1000 mg vitamin C supplement or half a teaspoon of camu camu. Vitamin C, in addition to helping the body produce collagen, strengthens your immune system and helps you prevent diseases.
For fall cravings for hot, heavier meals, I recommend legumes with greens. You can make spoon dishes (but without chorizo pleaseoooooor!).
Try not to have dinner too late, so your body has time to rest and repair itself during the night and does not waste energy on digestion.
Vegetable creams are a wonderful fall addition. Instead of taking green juices to detoxify, you can make creams of green vegetables, millet, white beans, pumpkin with coconut, etc. A wonderful option for a light, purifying and hot dinner.
These little gems of nature are loaded not only with the minerals of beauty, but with all kinds of minerals such as calcium, magnesium, potassium and manganese (did you know that 5 figs have more calcium than a glass of cow’s milk?) . In addition, its seeds have a laxative effect that cleanses your intestines of toxic waste and mucus.
A single cup of pumpkin puree contains enough beta-carotene to provide you with the recommended daily dose of vitamin A. In addition, its seeds contain a lot of zinc (people who suffer from acne are usually deficient in this beauty mineral, for what pumpkin seeds are an excellent option to keep skin clear of acne). The seeds also contain tryptophan, an amino acid that is a precursor to serotonin that helps you to be calm and relaxed. Pumpkin and its seeds contain a long list of anti-aging nutrients, such as omega 3, vitamins A, B, and K, and minerals such as magnesium, iron, and copper.
The wonderful orange color of the sweet potato is its spectrum of beta-carotenes. With just one cup of this tuber we have 769% of vitamin A, along with extraordinary doses of vitamin C and B complex. This complex hydrate will make you feel satisfied without drastically elevating