What to eat for perfect skin!

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Most of us have a favorite face cream or mask.  However, beautiful skin demands care from the inside as well as from the outside.  Everything begins with the foods we choose to eat, so let me start there: what to eat for perfect skin! (A subsequent detailed post on grooming before and after workouts at the gym follows. Until then find my favorite face cream here.)

So, what happens with our skin? Simply put, older layers of our skin are constantly being renewed and replaced with new skin cells. Therefore a constant supply of basic nutrients is essential to sustain this rapid growth.

It is important to understand the correct balance of foods so that we feed our skin the vital nutrients needed to stay soft and elastic.

Having said that, as much as we try to prevent it, our skin will age naturally. Wrinkles and age spots are an inevitable result of time. As well as, accelerated aging from excess exposure to sun and tanning beds, harsh soaps, chemical compounds and poor nutrition.

A holistic approach will save your skin

What do you do to maintain or skin fresh and rejuvenated? Deal with our skin gently and enrich your diet as much as possible.  Choose plenty of fruits and vegetables rich in antioxidants and healthy fats from fish and nuts and seeds.  Generally maintain a varied and balanced diet with optimal levels of nutrients vital for radiant skin. Essential vitamins are B-carotene, vitamins C and E, zinc and selenium.

Eat multicolored fruits and vegetables!

What to eat for that perfect skin?  Vitamin C is a super antioxidant. It is necessary to support the immune system making your skin radiant and helping skin blemishes heal properly.  The best sources are black currants, broccoli, kiwi, oranges, papaya, strawberries and sweet potatoes. Vitamin C is essential for the production of collagen that strengthens the capillaries that supply the skin.

Fruits and vegetables have powerful antioxidants that help protect the skin from cellular damage caused by free radicals.  Free radicals, smoking, pollution and sunlight can cause damage and signs of aging. Choose a rich diet with a colorful combination of fruits and vegetables. Try to eat at least 5 servings a day.

For example, B-carotene found on carrots, sweet potatoes and squash, as well as lutein found in papaya and spinach, are powerful antioxidants important for the normal growth of skin cells and for healthy skin tone.

Vitamin C for perfect skin.

For this purpose I will show you an easy and quick meal that meets all the above points, is diet and is delicious! A boiled vegetable salad equally tasty hot or cold. It is an easy take along meal to have at the office or between appointments.

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Recipe: Boiled Vegetable Salad for radiant skin 

Ingredient list:

  • Broccoli
  • Sweet potatoes (orange)
  • Carrots
  • Beets

Method:

  1. Simply cut all the vegetables into cubes and boil in salt water (about 20 min.)
  2. Drain and enjoy hot or cold with a balsamic vinaigrette sauce or just plain oil and lemon.
  3. If you wish to add protein, 1 or 2 boiled eggs will add to the flavors and keep you full for quite a time.

If you like the recipe check here for how to make an equally nutritious and enjoyable sweet potato bowl.  For extra vitamins try making orange sweet potatoes and spinach.

 

Bon Appetite!!!

Pizza – forbidden in our diet?

Pizza – forbidden in our diet?

Pizza does not have to be off the table when it comes to our diet! How many times have we come back home late at night looking for a quick bite? How many times have we yearned for a pizza and avoided it due to the extra calories?

The thing is we don’t have to be deprived of a tasty pizza once in a while! Especially if we learn how to cook it with the proper ingredients to keep the calories down and our appetite high as ever…

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Cheat Meals: Do They Work Or Not?

Cheat Meals: Do They Work Or Not?

We’ ve all heard of the cheat meals and most of us are using them in our nutrition probably a little more than we should (hopefully that doesn’t apply to you, my faithful blog reader). Maybe we are using them in our diet without even knowing they are cheat meals! So let’s try and give a proper definition for them(or at least give it a shot!) before seeing whether there is indeed a place for them in a balanced nutrition plan.

What is a cheat meal?

This is a meal, which we know beforehand will not be the healthiest of options for us! Usually, we crave such a meal after a tough workout. Honestly, have you not heard or thought of the following phrase at least once?

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How To Make The Perfect Smoothie

How To Make The Perfect Smoothie

A common issue I hear from friends and clients is that they cannot stick to a proper nutrition plan because of their hectic lifestyle.

“5 minutes of sleep each morning are precious”, “I don’t have the time to go to the supermarket”, “I am not hungry immediately after I wake up”, are probably the 3 most common excuses I hear (they are also the 3 excuses I use all the time!).

This is why I have decided to share with you my solution to this problem! Smoothies!

What is a smoothie?

A smoothie is basically a creamy beverage -kinda like a milkshake- with fruits and sometimes vegetables in it. It can be made in a blender and is not only super tasty but it is also extremely nourishing! In other words, it is the perfect way for you to start your day!

Learn below how you can have a super tasty and nourishing smoothie in under 2 minutes!

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It’s the most wonderful time of the year… unless you are trying to lose fat

It’s the most wonderful time of the year… unless you are trying to lose fat

I may have “butchered” Andy Williams’ famous song, but I think it is the best way to express the fear of every trainee on the planet these days. Christmas is usually when most of us spend a lot of time with our close relatives away from the comfort of our neighbourhood gym (which could also be closed these days). Does this mean we are doomed to gain some extra weight or lose it when it comes to the gym? Not necessarily. Let’s see exactly how we can accomplish this.

Don’ t stop training

A no-brainer of course. Even without dumbbells or gym equipment you can still do some great workouts at home with your own body weight. If you use a speed rope or some resistance bands, even better. Does this sound like too much? Then just go for an invigorating short walk, which will help you burn some of these unwanted Christmas treat calories.

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Keep Your Summer Going With A Peach Smoothie

Keep Your Summer Going With A Peach Smoothie

Keep Your Summer Going With A Peach Smoothie. September has already arrived and most of us are back in our daily routines reminiscing our time on the beach but doesn’t mean we should say goodbye to everything we have savored all summer long!

This is why I am going to share with you one of my favorite refreshing peach smoothies!

This one is super tasty, healthy and hearty making it one of the best choices to get you back on track for a more refined nutrition plan.

Personally I like to use it as a quick and sweet breakfast but the peach smoothie can also act perfectly as a refreshing afternoon meal.

What you will need:

  • 1 cup of Greek low-fat yoghurt
  • 1 tsp. vanilla
  • 1 1/2 cup of frozen peach (in cubes)
  • 3/4 cup of coconut milk
  • 1 tsp. stevia or honey

Mix them all up in a blender and enjoy your smoothie!

That’s all for now. Let me know in the comments below how it went!

Katia

The Ginger Juice You Need To Spice Up Your Breakfast

The Ginger Juice You Need To Spice Up Your Breakfast

Often guilty of skipping breakfast (especially when I have to get up early) I find myself making a quick coffee in the kitchen. The thing is though, that throughout a long day, the coffees often pile up to 2 or 3 or even 4.

Yes, caffeine does have its benefits – we will go over this in a different article, but I have recently been looking to switch to a more nutritious “pick me up” in the am!

I have heard – with no scientific backup whatsoever, that an apple will wake you up more than a cup of coffee, and looking for an alternative to your classic morning orange juice, decided to experiment with juicing apples.

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Water: How Much And When Do You Need It?

Water: How Much And When Do You Need It? O.K.  You ‘ve grabbed everything… or have you?

  • Wrist Straps -check
  • Grip Gloves-check
  • Knee Sleeve-check
  • Shirt-check
  • Shorts-check
  • Towel-check

You throw everything into your bag and head out the door…but have you forgotten something important; something that might derail your training if you forget it?  Of course we are talking about water. Perhaps the most often underrated gift of nature to man, water is necessary not only in our daily lives but also during training. Below you will find some of the reasons why you need to add water to your daily routine as well as some clear signs that your body needs it.

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