When healthy skin is concerned, a healthy body is the first step. If you’re looking for fabulously glowing and vibrant looking skin, make sure you’re eating the right foods to maintain an all around healthy body. Since ‘you are what you eat’ it is important to eat accordingly! The foods we take in help fuel us internally, but they eventually contribute to our outer physical appearance through fat distribution and skin health. With this in mind, the healthier the foods you consume, the better your skin will look. Here’s the scoop on healthy foods for your skin and how they work.
One the most important vitamins for skin health is vitamin A. In fact, experts say that the health of our skin cells is dependent on dietary vitamin A. One of the best sources for this skin-boosting vitamin is low-fat dairy products such as cottage cheese and Greek Yogurt, which are also high in protein, the building blocks of keratin in hair. Nutrition expert Liz Lipski, PhD, CCN on WebMD, says “it’s doubly important to eat A-rich dairy foods if you have either diabetes or a thyroid condition.”
Anything that helps keep digestion normal, including live bacteria cultures such as bifida-bacterial and other probiotics or enzymes, will be reflected in healthy-looking skin. Fiber helps to reduce the rate of absorption of fat to our blood stream, keeping us less bloated cleaner internally. Women aged nineteen to fifty years old should aim for 25 grams of fiber daily. Women over 50 should try an consume closer to 20 grams of fiber each day. Some healthy sources of fiber can be found in whole wheat products, fruits such as blue berries, strawberries or apples, as well as beans and flax seed.
If you haven’t heard of ‘Anti-Oxidants’ you’ve probably been living under a rock for the last ten years. Anti-oxidants work to reduce body inflammation and cellular stress by scavenging ‘free-radicals’ or the caustic byproducts of cellular respiration or metabolism. When you help protect the cells from damage and disintegration, you also guard against premature aging; one of the most noticeable effects of aging is decreased skin elasticity resulting in wrinkles. A few healthy food sources high in anti-oxidant action are: Green Tea, plums, blueberries and black berries. Aside from the reduced stress on your bodies cells, healthy cells will retain water better, keeping your skin moisturized and look younger looking.
4. Essential fatty acids
Dietary fat is responsible for maintaining healthy cell membranes, or the outer layer that defines a cells’ shape. This outer membrane not only acts as a barrier to harmful agents but acts as an internal highway for nutrient passage into and waste products out of our cells. The healthier each individual skin cell or building block is, the healthier our skin appears. Try incorporating healthy mono and poly-unsaturated fats from plant oils from sources like almonds, walnuts, olive oil, and flax seed or healthy omega-3 fats from fish.
5. Healthy Oils.
Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. The healthiest fat in terms of heart health is omega 3, which must be in balance for good health as well as nice skin. EPA and DHA are the two sources of Omega-3s that our bodies use most efficiently. Try avoiding ALA if possible, simply because our bodies can only use about one-tenth of one percent of the Omega-3 contained in the plant form of Omega-3. Another good source of healthy oils is from Avocados.
In identifying the causes of stress, our brain and bodies come hard-wired with a neurological stress highway that serves to power an internal, protective ‘alarm system’. When we perceive a threat or identify a potentially harmful situation, this pathway signals our bodies to release a burst of hormones known as catecholamines, such as adrenaline, to fuel a unique response. This reaction is commonly referred to as the “fight-or-flight” response.
According to the Mayo Clinic, current studies suggest most Americans experience challenges with stress at some point during the year. More so, the nonstop pressures of today’s fast pace environment means our stress highways are constantly overloaded, running at a ‘rush-hour’ pace.
That is why stress management is so important in maintaining normalcy within our lives. Stress management gives us set of tools or road-blocks for the traffic of stress on our neurological highway. Without stress management our bodies are constantly bombarded by these stress traffic alerts, which over time can lead to serious health issues.
Here are a few techniques and things to consider to better deal with stress:
2nd, Identify the causes or triggers of stress in your life. Some of theses causes may be obvious (such as relationship issues, school, work or financial distress), while others may take more thought.
3rd, Relax- relaxation techniques can help you to focus your attention on enjoying life instead of dreading it. Exercises like writing, yoga, walking, hiking or other sports can help you to focus on enjoying the moment, instead of stressing about the future.
4th- Eat Healthy - Healthy eating plays a crucial role in our bodies ability to deal with high levels of stress. The eating the right proportion and amount of carbohydrates, protein, fat, vitamins and minerals is important in maintaining our energy, mental concentration, and emotional stability. Even more important, stress can weaken our immune systems and increase the demand for certain nutrients. Eating a well-balanced diet will help you to stay focused, alert and healthy during times of increased stress.
5th- Sleep - Sleep loss may result in irritability, an inability to concentrate, and moodiness. Too little sleep can leave you too tired to do the things you truly enjoy. The CDC recommends 7-9 hours of sleep in adults to prevent chronic disease such as diabetes, cardiovascular disease, obesity and depression.
Find a work out partner:
Find a friend to work out with to keep each other motivated and accountable. Not only will you find that you’re reaching your goals faster, but working out becomes a social event in your mind.
Exercise at the time that feels right for you:
If you’re not a morning person, and don’t have very much energy when you first wake up, than early A.M. workouts might not be right for you! Find out when you feel best, have the most energy and can commit at least 45 minutes to an hour to exercise…NO excuses, don’t use scheduling as a reason to avoid exercise. Make time to meet your goals!
Try getting outdoors on a date:
Go kyacking, or for a hike, jog or walk. Show your significant other, you’re a motivated and active individual who won’t shy away from anything physical!
Find something you enjoy, that will be easy for you:
If you hate running, than don’t start a running program. Try spin class, swimming, yoga, pilates or resistance training. Also, consider what is nearby and don’t limit yourself and your goals.
Cook healthy meals:
Diet is 80% of reaching your fitness goals. Cooking breakfast in bed for your lover is a huge turn-on. An intimate candle-lit dinner over a bottle of red wine never hurts either!
Make working out a fun activity:
Some times socializing or people watching at the gym can break the monotony of just speeding through your exercises. Branch out and take a group fitness class or yoga and make some new friends! Plus you’ll meet people with common interests and goals as yourself.
Set specific and realistic goals for both the short-term and long-term:
Everyone’s body type is different and if your personal goals aren’t truly attainable, you’ll never reach them. Keep weekly goals such as the amount of times you plan on working out and long-term goals for weight loss or physical events such as marathons or triathlons. Keep your goals attainable. If you’ve never run before, don’t attempt a marathon in your first couple months. A 5K would be a much better choice.
Monitor your progress:
Keep a diet & exercise journal to see just how you really eat and keep track of your fitness goals and improvement. Note specifics about your exercise program such as timed intervals, the number of sets and reps and weight used, as well as your accomplishments.
Hiring a personal fitness trainer in Scottsdale or Phoenix, AZ can be a difficult task due to the high number of trainers in Arizona. Swimsuit season has arrived and the month of May is one the busiest times for people start to a diet, exercise or hire a personal trainer. Choosing Lucas James as your personal trainer will give you several benefits including:
- Customized Meal Plan and Diet Program Based on your Health, Body, and Fitness Level.
- One-on-One Training with a “Five Star” rated Celebrity Personal Trainer
- Motivation, Accountability, Education and Guidance for Nutrition, Cardio Excerises, Form, Breathing Techniques, Meal Planning and many others.
- Recieve Bi-Weekly Meal Plans, Body Fat Testing, Body Measurements, Weigh-In, and Pictures
- Train at One of the Most Prestiges Fitness Facilities in the State or at the convenience of your home or desired location.
Start with Lucas James today and create a healthy lifestyle that you deserve. After 90 days of working with Lucas clients have less stress, sleep better at night, higher self-esteem, a balance between work and persona life, education on what foods to eat and when, and most importantly – a transformation of a new body!