Body Beautiful From the Inside-Out

Make a Healthy Diet Your Beauty Secret

-- By Becky Hand, Licensed & Registered Dietitian

Make a promise to your skin today to keep it nourished and rejuvenated from the inside out! Having healthy skin year-round begins with the foods you eat and drink. To get skin that you will be confident to show off every season of the year, devote some time each day to getting the necessary nutrients to stay hydrated and fight the signs of aging.

• Drink plenty of water. While the exact amount you should drink each day varies, no one can dispute the role of good hydration in keeping your skin looking healthy, young, and radiant. Experts agree that when the hydration comes from pure, clean water—NOT soda and fruit drinks—the skin cells rejoice! Aim for six to eight glasses every day.
  
• Limit alcohol.
  
• Sip green tea daily. This beverage contains polyphenols, which have anti-inflammatory properties that protect and benefit the skin’s overall health. Enjoy one or two cups per day.
  
• Avoid simple carbohydrates. Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.
  
• Nourish your skin. Eating healthy foods can protect, repair, and slow the aging process. Check out the chart below for the top ten nutrients that provide beauty benefits.

Nutrient	Beauty Benefits	Food Sources
Vitamin A	Keeps skin soft and supple. Repairs skin cells and tissue. May help with acne control.	yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese
Vitamin C	Helps counter the effects of sun damage, smoking exposure, and pollution. Assists in collagen production, giving skin strength and elasticity.	broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables
Vitamin E	Helps counter the effects of sun damage, smoking exposure, and pollution. Improves skin texture and helps prevent wrinkles.	almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables
Biotin	Helps produce nails, skin, and hair cells. Deficiency can cause dermatitis and hair loss.	cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal
Niacin	Smoothes dry, flaky skin.	meats, pork, poultry, fish, legumes
Selenium	May help prevent skin cancer. Helps counter the effects of sun damage, smoking exposure and pollution. Produces healthy skin cells.	whole-grain products, seafood, meats, eggs
Copper	Forms elastic fibers that support the skin structure.	meats, nuts, seafood, dried beans and peas
Zinc	Can help control oil production and reduce acne lesions. A deficiency can bring on acne.	wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs
Essential Fatty Acids	Helps produce the skin’s healthy, natural oil barrier. Lubricates skin. A deficiency can result in white heads and inflammation.	cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts
Antioxidants	Anti-inflammatory properties protect the membranes of skin cells.	green tea, blueberries, blackberries, strawberries

The real secret to beauty is no secret at all. Eating these healthy foods will provide the nourishment your skin needs daily, from the inside out. It is the first step to soft, supple skin and a glowing, radiant you!

6 Steps To Shedding Inches Of Your Body!

Hey Everybody!

Crunch time is upon us and the holidays are just around the corner so I have one question to ask you: What are you thinking about before you hit the gym? Think about this for a second. Are you thinking about the process of going to the gym? Are you thinking about how it is such a hassle to drive there, how you will have to sweat and make yourself even more tired, how you can just make it up and go to the gym tomorrow, next week, next month??

Instead of thinking about the process of exercising, think of the outcome. Try this: Before you exercise or think about exercising, think about how great your body will look in a bikini next summer. See yourself with six pack abs showing them off at the beach. Whatever outcome you want from exercising you have to think about it.

A lot of times we get caught up in the process of doing things we lose sight of why we do them in the first place. Thinking about the process of doing things will have more power stopping you from doing things rather than helping you.

Keep focused on the result you want out of exercising. Keep your mind focused on the outcome of exercising and that will always be a bigger motivator to get your butt in the gym.

Onto the tip...

This one will be short and sweet and it is contributed again by Craig Ballantyne. Here is your 6 step plan to lose MASSIVE inches off of your body.


NOTE: These advanced tips were only used for 10-14 days. That's the
maximum time for this advanced plan.

1) Start your day with water and fiber. I truly believe drinking
12 cups of water over the course of the day helps you stay alert and
stops you from feeling too hungry. As for the fiber, you can get it
from fruit or nuts. Research shows starting your day with fiber
helps control your blood sugar until the afternoon.

2) Eat 1 cup of raw vegetables prior to eating your regular lunch
and dinner. This will help control your appetite.

3) Eat only almonds, raw vegetables, & fruit between meals.

4) Don't eat more than 40g of carbohydrates at any meal.

5) Don't go to bed full. Eat only a small protein snack in the
evening to control calorie intake.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Craig Ballantyne
Learn about his revolutionary techniques to torching body fat with Turbulence Training

Diet Concepts: When & What To EAT

• Right after you wake: fill your plate with high quality protein, slow digesting carbohydrates, and healthy fats ( refer to the list; 1.1).
• Every 2.5-3 hours after Breakfast: waiting more than 4-5 hours between meals causes you’re your blood sugar to bottom out, leaving you weak, irritable and tired. The solution: frequent meals. Eating more often helps regulate blood sugar levels, protecting your muscles from being broken down and used as energy.
• How to eat: Eat more protein rich foods because 30% of its calories are burned during digestion, compared with 8% of carbohydrates, and 2% of fats.

1.1

High-Quality Protein
Eggs and egg whites
Lean beef
Turkey
Chicken
Fish
Low-fat milk
Low-fat cheese
Plain, low-fat yogurt

Slow-digesting Carbohydrates
Oats
Onions
Tomatoes
Beans
Green vegetables
Berries
Oranges
Apples

Healthy Fats
Olive oils
Canola oil
Fish oil
Flaxseeds
Nuts
Sunflower seeds
Olives
Avocados

• Consideration: Carbohydrates; the fast-digesting kind-breads, pasta, rice, potatoes, baked goods, and candy-raise blood sugar quickly. This signals your body to stop burning and start storing fat, and forces it to use the excess sugar for energy instead (this is okay though before, during and after you workouts when your body is far more equipped to handle fast digesting sugars). High-sugar carbohydrates aren’t always bad. In fact sometimes they’re the smartest foods you can eat. The secret is timing. When you consume these sugars is very important to your goals.
• After you workout: Fast-digesting carbohydrates are more desirable than the slow-digesting type. That’s because an intense workout changes your body’s priorities. As sugar is absorbed into your blood stream, it’s preferentially shuttled to your muscles-instead of being used as fuel-and is stored there for later use. The kicker is that this forces your body to accelerate the rate at which it burns fat for energy.
• When to consume simple carbohydrates: Immediately after you finish exercising, ideally this should be a liquid meal, which speeds up the absorption of protein and carbohydrates to your blood stream. 1 hour after the post-workout shake is ideal for eating a solid meal with fast absorbing carbohydrates. Even better, combine fast and slow-acting carbohydrates with protein by choosing a lean meat and a green vegetable to go along with pasta, rice, or a potato. Once you’ve eaten this meal all the meals here after should be from slow-digesting carbohydrates.

You learned what foods you should consume more of. Now learn what foods to avoid! Download your free copy of the "12 foods that make us fat"