Lauren Schmitt, the Los Angeles based Nutritionist and Certified Personal Trainer shared with us her tips for a sexy summer bod and how to make your skin glow. This list should stay on your fridge as a great reminder of how to keep fit and healthy.
What are your top tips for a sexy summer bod?
Summer is the perfect time to get in shape. Take advantage of the warm weather and go swimming, bike riding, walking…anything to get your body moving! Even if it means parking further away from the mall entrance, getting your body moving is essential.
There are also many summer food that promote weight loss.
- Watermelon: Since 50% of a watermelon is water, this summer fruit is a fantastic food that is low on calories, high in amino acids, has Vitamin A, and has Vitamin D.
- Chilled soups: Having a low calorie, broth-based soup as an appetizer fills you up so that you don’t eat as much food during your actual meal.
- Chiles and hot red peppers: Chiles increase your metabolism and has capsaicin, a compound that allows you to burn more fat 20 minutes after eating it. A Japanese study found that 13 women who consumed breakfast foods with red peppers had less food than usual during lunch.
- Greek Yogurt: Greek Yogurt is not just good for its creamy, smooth texture; it has twice as much protein as alternative low-fat yogurts. You can also add Greek Yogurt to tuna instead of mayonnaise for a healthier fix.
- Grilled Vegetables: Enjoy the outdoor grill during summer by drizzling olive oil (instead of creamy, fatty dressing) over your low-calorie, high fiber veggies.
- Eggs: This protein-filled food is great for weight loss because of its ability to fill you up. One study that focused on 30 obese or overweight women found that those who consumed 2 scrambled eggs, 2 slices of toast, and low-calorie spread ate less for the next 36 hours than a control group of women who consumed a bagel breakfast.
- Salads: Having a big salad without creamy dressing allows you to control your calorie intake. Salads are filled with fibers and nutrients that fill you up!
What foods are best for the skin?
- Antioxidants helps protect against sun damage and skin cancer and also may help reverse wrinkles and discoloration. Read through this following list of antioxidants to determine what you should start including in your diet to keep your skin healthy and vibrant.
- Vitamin C helps the body produce collagen, which strengthens the skin. Make a fruit salad with grapefruit, oranges, kiwi and strawberries. Don’t forget your Vitamin C containing vegetables and snack on broccoli and red bell pepper strips throughout your day.
- Selenium stops free radicals caused by UV rays from damaging the skin and also aids the protein in the skin called elastin in keeping your skin smooth. Organ meats are an excellent source but do not prove to be as popular as Brazil nuts, seafood, and whole wheat which also contain good amounts of selenium.
- Vitamin A helps maintain the cells of the skin. Vitamin A is readily available in liver. For those who are not too keen on liver, try sweet potatoes, carrots, spinach, and kale. These plant based foods contain carotenoids which are an antioxidant that can be converted into Vitamin A in the body.
- Catechin is an antioxidant that is an anti-inflammatory. Catechin is released when drinking hot green tea. Swap your coffee for a green tea and your skin will thank you.
- Dark chocolate brings a smile to our face as it contains flavonols, which are an antioxidant that protects the skin from the sun and keep our skin smoother.
- Vitamin E will keep your skin moist and will fight against sun damage. This vitamin is fat soluble so it is found in tasty foods that contain fat. Enjoy some sunflower seeds, oils, peanut butter, or almonds to get your daily dose of Vitamin E.
- Water is the most cleansing ingredient in your recipe for clear skin. Drink water regularly throughout the day to flush the body and keep your skin clear.
- Flaxseed, chia seed, salmon, and walnuts all contain omega 3 fatty acids that reduce inflammation in the human body and more specifically the skin. Throw your flax or chia seeds in a smoothie or oatmeal while eating a salmon salad with chopped walnuts and you will have a full load of powerful skin boosting omega 3’s.
- Beans, lean red meat, lentils, eggs, fortified cereals and spinach may be helpful if suffering from iron deficiency anemia, which causes the skin to be pale and causes dark circles to form under the eyes. Eat your plant based food sources of iron with some vitamin C for better absorption. It is a win-win situation for the skin when you put those two nutrients together.
Lauren Schmitt is a registered dietitian and certified personal trainer specializing in individual and corporate wellness, eating disorders, and weight management. Lauren currently owns her own business, Healthy Eating and Training, Inc., where she counsels individuals and gives them the tools to lead a balanced, healthy life through nutritious eating and physical activity. In addition to seeing clients in the private practice, Lauren has developed nutrition programs for major corporations including: Sony Pictures Entertainment and Dreamworks Animation. She has ongoing projects with the WB and recently completed a project for the Creative Artists Agency.
If you need nutrition counseling, visit Healthy Eating and Training, Inc.
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