Let’s talk about protein! Protein isn’t just for macho body builders! While protein can be OVER EMPHASIZED by some health and fitness “professionals,” it certainly has its place for women who are looking to achieve a lean and strong body. In this blog post, I will be discussing the functions of protein, how much protein you actually need, considerations when determining your protein intake, give you some example calculations, and discuss food sources! Functions of protein in the body: Growth and repair of all tissue in the body Protein is the most “thermogenic” macronutrient, which means it requires more of your body’s energy to break it down. This is why many weight loss plans will encourage high protein diets. Your body actually uses calories to digest and metabolize foods, a concept called the thermic effect of food Healthy hair, skin, and nails. Proteins are involved in the transportation and storage of nutrients. Protein is necessary for the production of antibodies, which fight off infection in the body. Balances blood sugar, which assists with balanced hormones, preventing cravings, keeping us full, and regulating energy levels. Signs that you might not be eating enough protein: Afternoon energy slumps. Difficulty building muscle. Food cravings. Poor recovery after exercise. Inadequate thyroid hormone conversion (which can lead to a sluggish thyroid.) Individuals who have higher protein needs: People recovering from surgery or physical trauma Athletes/highly active individuals Individuals looking to build muscle Pregnant or breastfeeding women Individuals looking to lose body fat Individuals looking to improve their hormone function So how much protein do you need? ❓There is a big difference between the RDI (recommended dietary intake) versus optimal protein intake for fat loss or building muscle, both of which will often result in higher protein recommendations. The RDI is 0.8g/kg of body weight. So a 175lb female would require only 64g of protein per the RDI. The RDI does not take into account gender, activity level, hormone status, digestive capacity, muscle mass, or fat mass. In my opinion, the RDI should be seen as a MINIMUM. On the opposite spectrum let’s not go overboard with the protein… ❌A big pet peeve of mine is when I see women that are eating 180g + of protein each day. If you’ve been in the health and wellness space, then you know that there is often a blanket calculation of 1g/lb of body weight. This is NOT backed by science and often results in consuming too much protein, leaving inadequate intake of carbs and fat, which have equal importance in your journey towards achieving a lean and strong body. Let me give you an example. Sarah is 175lbs. She participates in crossfit 5x/week and would like to lose 25lbs. A few of her friends at the crossfit gym have used an online macro calculator, so she decides to give it a go. This macro calculator spits out that in order to lose weight, Sarah needs to be eating 1900 calories, with 175g of protein, 165g carbs, and 60g fat. If you aren’t familiar with macros, let me tell you that 165g of carbs is low, especially for a 175lb active female, even if she is trying to lose weight. I would want Sarah eating a minimum of 200g of carbs in order to support her high activity level, which would put her protein closer to 140g per day (more example calculations below.) 💪🏼Side note: While individuals who are already lean or have a lot of muscle mass (<25% body fat) might benefit from 1g/lb of body weight of protein, this shouldn’t be a blanket recommendation. A 135lb female looking to build muscle might benefit from eating 1g/lb of body weight of protein, but that isn’t the rule. What foods have protein? Sources of animal protein meat (chicken, beef, pork, turkey, wild game), fish, eggs, dairy (cheese, milk, yogurt), collagen, protein powders (whey, casein), bone broth Sources of plant protein Soy-based products (tofu, tempeh, edamame, miso), rice protein, pea protein, whole grains (oats, quinoa), spirulina, nuts/seeds, beans, lentils
What to Eat (and Avoid) for Healthy, Glowing Skin, According to a Dermatologist
For most of us, aging gracefully is easier said than done, thanks to the sun damage we garnered in our teens and busy schedules that leave us little time to take care of ourselves. Thankfully, prioritizing healthy foods and proper hydration can really go the distance when it comes to achieving that youthful glow. We sought out the expert advice of Sarah Sawyer, MD, a board-certified dermatologist based in Birmingham, Alabama who specializes in anti-aging and cosmetic dermatology. She is also board certified in Integrative Medicine, which blends traditional and alternative strategies to prevent disease and aging. What Reese Witherspoon Eats in a Day to Remain Ageless “Nutrition plays a role in multiple ways, but primarily through the path of inflammation,” Sawyer says. “We know now that many skin diseases, including aging, are a result of inflammation in the body. There is great data that shows the skin negatively responds to systemic inflammation the same way that other vital organs do.” Sawyer advises her patients to follow an anti-inflammatory diet, as outlined by Dr. Andrew Weil. An anti-inflammatory diet is very similar to the popular Mediterranean Diet plan in that it prioritizes whole, plant-based foods alongside lean protein and healthy fats. Below, you’ll find Dr. Weil’s parameters for a successful anti-inflammatory diet: Fruits: 3-4 servings per day (one serving is equivalent to one medium-sized fruit or ½ cup chopped or dried fruit) Vegetables: at least 4-5 servings per day (one serving is equivalent to 2 cups of salad greens or ½ cup cooked, raw or juiced vegetables) Beans & Legumes: 1-2 servings per day (one serving is equivalent to a ½ cup) Pasta: 1-2 servings a week (one serving is equivalent to a ½ cup of cooked pasta) Whole Grains: 3-5 servings a day (one serving is equivalent to ½ cup cooked grains) Monounsaturated/Omega-3 Rich Fats: 5-7 servings per day (one serving is equivalent to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed or 1 ounce of avocado) Fish & Shellfish: 2-6 servings a week (one serving is equivalent to 4 ounces) Whole-Soy Foods: 1-2 servings a day (one serving is equivalent to ½ cup tofu or tempeh, 1 cup soy milk, ½ cup cooked edamame or 1 ounce soy nuts) Cooked Asian Mushrooms: unlimited amounts Dairy, Poultry, and Grass-Fed Meats: 1-2 servings a week (one serving is equivalent to 1 ounce of cheese, an 8-ounce serving of dairy, 1 egg or 3 ounces cooked poultry or skinless meat) Herbs & Spices: unlimited amounts Tea: 2-4 cups a day Red Wine: no more than 1-2 glasses a day Dark Chocolate: Sparingly Additionally, Sawyer notes that drinking plenty of water is very important to ensure all systems are working properly—our skin is the largest organ, after all! She stands by the general 8×8 recommendation—or 64 ounces a day—and would advise drinking even more if you’re active. But don’t worry, tea and coffee also contribute to your intake (along with several other healthy foods), and provide a great source of antioxidants. Sawyer also mentioned the foods she advises her patients steer clear from—refined sugar and processed foods. She says these foods cause inflammation in the body and stand in the way of healthy skin. Plus, the more processed food we eat, the more difficult it becomes to meet our recommendations for whole foods, like fruits, whole grains and veggies—something most of us already don’t get enough of. Good nutrition with lots of antioxidants from fruits and vegetables is a wonderful addition to sun protection, restorative sleep and physical activity, as well as a good skin care regimen and in-office skin procedures,” Sawyer says. Sawyer advises her patients to use topical antioxidants as they help the skin immediately absorb all the nourishing goodness. She says since the skin is a living, breathing organ, the best topical antioxidants are probably absorbed and delivered to the skin just as well—or even better—than when consumed from food. The Bottom Line There is plenty of research out there to show following an anti-inflammatory, Mediterranean diet has loads of benefits outside of just photo-ready skin. This kind of diet shows to help prevent chronic disease, help us maintain a healthy weight and promote longevity. We could all do better to consume more fruits and veggies, choose whole grains over refined most of the time and prioritize omega-3 and unsaturated fats over saturated ones.
12 Anti-Aging Foods to Make Your Skin Look Years Younger
When it comes to beautiful skin, we often lean heavily on what we can put on—or in (hello, injectables)—our skin, like face and eye creams or sunscreen. Turns out, what you put in your body as part of your daily diet can help keep you looking youthful, too—as well as help fight inflammation, which plays a role in physical ailments such as psoriatic arthritis and diabetes. Here are 12 foods to help fight wrinkles and inflammation, as well as boost collagen and hydration for healthy, younger-looking skin. Kale This leafy green has already reached nutrition superstardom, but now you can add anti-aging skin powers to its list of accolades. Kale is brimming with lutein and zeaxanthin, two carotenoids that, according to research published in the journal Clinics in Dermatology, can boost your skin’s elasticity and hydration, as well as the fat under your skin, which acts as a “measure” of youthfulness. Lutein specifically also appears to be able to shield your skin from a particularly harmful wavelength of light (and one that sunscreen isn’t very good at protecting against) called blue light. Don’t like kale? Try avocados instead—they’re also full of lutein and zeaxanthin. Dark Chocolate Great news, chocolate lovers—dark chocolate offers some serious anti-aging benefits. Cocoa beans, the main ingredient in dark chocolate, is packed with antioxidants that can reduce inflammation from UV exposure, increase circulation and help your skin better retain moisture. This is a winning formula for glowing, healthy skin. Dark chocolate is also rich in magnesium, another inflammation-fighting nutrient. Magnesium reduces stress and improves sleep duration and quality, which plays a role in skin aging. Just be sure to check the added sugars content of your favorite dark chocolate bar—too much sugar could wreak havoc on your skin. Research from Baylor University College of Medicine shows sugar has a negative affect on collagen fibers and can cause skin to appear more stiff and less elastic. Berries Thankfully, eating to age gracefully doesn’t have to mean cutting out all types of sugar. Some fruits play a major role in keeping skin looking youthful and vibrant. Berries are packed with vitamin C—a common ingredient in anti-aging skin products—and antioxidants that fight off free radicals aging the skin. Spices Turns out, your spice cabinet is your next great anti-aging tool. Certain spices, like oregano, cinnamon and cloves, contain lipoic acid—a compound that acts as a powerful antioxidant in the body. Lipoic acid helps stiumulate antioxidant production throughout the body and removes heavy metals responsible for oxidative stress. While lipoic acid is naturally present in the body, you can boost your intake through certain foods (like these aromatic spices). We can’t talk about inflammation without mentioning turmeric. Turmeric has been used medically in other cultures for centuries to combat and prevent inflammation, and has recently become a popular supplement of choice in the Western world. This pungent spice can also help protect against depression, arthritis and certain cancers. Watermelon Everyone’s favorite summertime fruit deserves a spot in your anti-aging diet all year long. Watermelon is packed with vitamins A, C and E—which all show to boost skin health—and powerful antioxidants like lycopene, making it the ultimate food for youthful skin. Watermelon is also seriously hydrating, as it is 92% water. Staying hydrated is essential for keeping your skin glowing and vibrant. Walnuts Walnuts have the most antioxidant power of any nut and are an excellent source of omega-3 fats. This combination makes them a great inflammation-fighting snack for better skin (and health in general). Walnuts are also great for boosting your gut health. The health of our microbiome is closely related to skin health, and proper gut health helps the skin stay in homeostasis for optimal protection, temperature regulation and water retention. Grapes Grapes contain resveratrol (yes, the antioxidant found in red wine) that is known to boost heart health. This antioxidant also protects collagen from free radicals and blood vessels. Collagen helps to protect the skin’s elasticity, so you can stay glowing and vibrant for years to come. We’ll cheers to that! Pomegranates Pomegranates—and raspberries—are packed with ellagic acid, a compound that research shows could naturally help prevent wrinkles from forming. A study published in Experimental Dermatology found that ellagic acid prevents the breakdown of skin-firming collagen, and also prevents some UV-induced inflammation. Thus, ellagic acid can slow the chain of skin-aging reactions that occur as a result of that inflammation. Probiotics Newer research suggests that some probiotic strains can help prevent or minimize UV-induced skin damage. Other strains have been shown to help maintain a lower skin pH (aging skin has a higher pH) or scavenge for harmful free radicals. But, as with most research on probiotics, specific strains are required to see benefits, and they aren’t always ones that can be found in actual food products. That said, there are so many potential benefits of consuming probiotics in the form of yogurt or kefir, fermented veggies like sauerkraut and kimchi, soy sauce or miso, etc., that adding them to your diet for skin health won’t hurt, even if it’s too soon to say they’ll make a significant difference for your skin. Coffee Your cup-a-day habit could help ward off skin cancer and fight rosacea. In one study in the European Journal of Cancer Prevention, women who drank one cup of coffee a day reduced their risk of developing nonmelanoma skin cancer by about 10 percent. It had to be caffeinated, though, as decaf wasn’t associated with the same protective benefits. Also, the more coffee the women drank—up to about 6 cups or so per day—the lower their skin cancer risk. Coffee drinkers were also less likely to get rosacea, according to another study. A perky mind and better skin from our favorite morning ritual? Sounds good to us. Bone broth Bone broth contains plentiful collagen, and that’s why you’ll want to add it to your diet for a more youthful glow. Although most of the research is on animals, not humans, studies show that consuming collagen may increase some types of skin collagen, and also decrease an enzyme that breaks down collagen. Consuming collagen may also help lessen sun-induced dry skin. Meat is also
How does Gut Health Affect Skin Appearance?
We often explore various skincare treatments to pursue radiant and flawless skin. However, what if I told you that the key to achieving that coveted healthy glow lies not just in external solutions but within your body? The connection between gut health and skin appearance is a fascinating journey we will embark upon. Unveiling the Gut-Skin Axis The gut-skin axis is an intricate interplay between the gut and the skin, showcasing the profound impact that our digestive system can have on the health and appearance of our skin. While it might seem surprising, a strong and intricate connection exists between these seemingly unrelated body parts. Let’s delve into the details. Role of the Gut Microbiome At the core of this connection lies the gut microbiome, a complex community of microorganisms residing in our digestive tract. These tiny inhabitants are pivotal in maintaining our body’s overall health, including our skin. A balanced and diverse gut microbiome not only aids in digestion and nutrient absorption and influences various bodily functions, including inflammation regulation and immune system modulation. Inflammation and Skin Woes One of the key mechanisms through which gut health affects skin appearance is inflammation. An imbalance in the gut microbiome can lead to a condition known as “leaky gut,” where the integrity of the gut lining is compromised. This can result in the leakage of toxins and undigested food particles into the bloodstream, triggering an inflammatory response. Inflammation, in turn, has been linked to various skin issues, including acne, eczema, and psoriasis. Gut-Skin Connection in Action Let’s take a closer look at how this intricate connection manifests in common skin concerns: Acne Acne, a prevalent skin condition, can be exacerbated by imbalances in the gut microbiome. The inflammation caused by a leaky gut can trigger the release of inflammatory cytokines, contributing to the development of acne. Moreover, certain gut bacteria have been associated with regulating hormones like insulin and androgens, both of which play a role in acne formation. Eczema Eczema, characterized by dry, itchy, and inflamed skin, can also find its roots in gut health. An imbalance in the gut microbiome can compromise the immune system’s ability to regulate inflammation, leading to skin flare-ups. By restoring gut balance, individuals with eczema might experience relief from their symptoms. Ageing and Skin Vitality Even the ageing process and skin vitality are linked to the gut-skin axis. Chronic inflammation triggered by an unhealthy gut can accelerate ageing by breaking down collagen and elastin, the building blocks of youthful skin. Conversely, a balanced gut microbiome can support the production of beneficial compounds like short-chain fatty acids, which promote skin health and radiance. Nurturing Your Gut for Glowing Skin Now that we understand the profound impact of gut health on skin appearance, how can we work towards achieving that radiant complexion we desire? Here are some steps to consider: Probiotics and Prebiotics Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet to introduce beneficial bacteria into your gut. Additionally, consume prebiotic foods such as garlic, onions, and bananas to nourish these friendly microbes. Dietary Choices Opt for a fibre-rich diet, antioxidants, and omega-3 fatty acids. These nutrients support a healthy gut environment and can contribute to a clearer complexion. Hydration and Stress Management Stay hydrated and practice stress-reduction techniques like meditation and yoga. Chronic stress can negatively impact gut health, so managing it effectively is crucial for maintaining a healthy gut-skin axis. Limit Sugar and Processed Foods Reduce your intake of sugar and highly processed foods, as they can disrupt the balance of gut bacteria and promote inflammation. Journey to Radiant Skin Begins Within In the quest for vibrant and youthful skin, it’s essential to recognize that true beauty starts from the inside out. The connection between gut health and skin appearance is a testament to the intricate web of interactions within our body. By prioritizing our gut health through mindful lifestyle choices and nourishing foods, we can pave the way for a complexion that radiates vitality and wellness. Remember, the journey to healthy skin is holistic and encompasses various aspects of our well-being. So, embark on this journey with a renewed understanding of your gut’s power in shaping your skin’s destiny. In conclusion, the captivating link between gut health and skin appearance unveils a remarkable connection beyond what meets the eye. The intricate interplay between the gut microbiome and the skin highlights the significant impact our digestive system has on the health and radiance of our skin.
The Ultimate Guide to Superfruits in Skincare
Welcome to the Ultimate Guide to superfruits in skincare. When you first start formulating organic skincare or haircare, you’ll soon become inspired by the amazing ingredients. When it comes to skincare, nothing can beat an organic cold pressed plant oil, a freshly distilled flower water, an exotic botanical butter, a high performance plant extract or an exquisitely fragrant essential oil. Did you know that you can also formulate with fruits and vegetables? The big trend in cosmetics at the moment is working with superfruits. But what are superfruits in skincare and should we even be taking this concept seriously in our organic formulations? Superfruits: Scientific Concept or Pseudo-science? It probably won’t surprise you to learn that there is no formal definition of a superfruit. Similar to superfoods, the term ‘superfruit’ is used in marketing language to promote fruits that are thought to contain higher levels of antioxidants than ‘regular’ fruits. You will see many companies that claim that the fruits or supplements they sell contain higher levels of antioxidants than other fruits. They undertake tests to grind up their fruits and put the extracts in a test tube with free radicals. The assumption is then made that the more free radicals the superfruit disables, the more powerful the antioxidants are. However, as you can probably understand, the results of these tests vary depending on the part of the fruit used, which harvest is included and even the lab that undertakes the test. Botanical ingredients are inherently variable, which means that we generally cannot rely on such superfruit claims. So what is a superfruit? In our opinion, every fruit is a superfruit. Fruit is fundamentally packed with nutrients and vitamins, whether you are eating it for breakfast or using it in your daily skincare. In fact, a 2010 analysis of the antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide found that most berries, fruits and vegetables contained some antioxidant activity (with the exception of celery, which isn’t a fruit!), as well as other interesting chemical compounds. Certain fruits are higher in antioxidants than others, but again, this very much depends on the test undertaken Superfruit antioxidants for the skin Once you have decided which fruits you’re inspired to add to your formulations, it’s time to decide what form those superfruits will take in your skincare. Luckily, you have a huge array of ingredient types to choose from and we often see our students work with exciting new ingredients that they’ve sourced from all across the world. How to add superfruits in skincare So how do you navigate your way through the abundance of information available on nutrition and ensure that you don’t fall victim to common fuelling mistakes that can not only be detrimental to your performance, but also your long-term health? Don’t be drawn to the latest fad: Many athletes will try almost anything to improve their performance. But if it sounds too good to be true, it’s probably too good to be true! Focus on training, sufficient rest and getting the building blocks of your diet correct first. Be mindful of social media: Social media is flooded with pretty pictures of food, enticing us to eat in a particular way, creating identities around how a “healthy diet” is perceived. We buy into it, because it suggests a “false gold” of success and achievement, but what if this is not what our body actually needs? Make sure you ask yourself: is this relevant to me, my lifestyle, and my goals? Don’t get sucked into “Move more, eat less”: Physiological studies have shown us that in order to achieve progression and improve performance, we should be following, “Move more, eat more”. Training is a costly process and if we don’t provide our body with sufficient energy, we run the risk of reducing the amount of energy available for biological function, repair, and adaptation from training. Work out what is right for you: Just because your training partner swears by a bowl of porridge every morning, this does not necessarily mean this is the right fuel choice for you. You don’t have to eat less on your rest day: For most this will fall between two training days, so it is the perfect opportunity to recover and then refuel. By being consistent with your nutrition, you will also allow for consistency with your training which allows for progression. Don’t ditch the carbs: Contrary to what we are told, carbs are not the enemy. Scientific studies have demonstrated that carbohydrate availability is critical for optimal performance. If we train in a carbohydrate-depleted state for too long (>3 weeks) this can result in a depressed immune system, a down regulation of our hormones, have negative consequences to our bone health and stagnate our performance. Avoid falling into the trap of “lighter makes you faster”: This is only true if you can maintain muscle mass, energy availability and power. By fixating on a weight over performance, you are more likely to create too big a deficit which will actually have the opposite effect on your performance. Fruit Carrier Oils Carrier oils offer perhaps the easiest and most obvious way of incorporating fruit in skincare. The most natural way to extract carrier oils is by cold pressing the fruit, most commonly the seeds, to realise the lipids. Carrier oils contain the oil-soluble components of the plant and cold pressing the oil ensures that it retains as much of the plant’s nutrients as possible. There are endless ways to use carrier oils in skincare, ranging from facial oils and day creams to masques and scrubs. Carrier oils can make up anywhere from 1% to 100% of the formulation. Not all oils are heat sensitive, but some are, so it’s best to do some research on your chosen carrier oil. Examples of fruit carrier oils: blueberry seed oil, strawberry seed oil, raspberry seed oil, apricot kernel oil, grape seed oil, plum kernel oil. Fruit Essential Oils Most cosmetic formulators will be familiar with essential
Avoid Making These Common Nutrition Mistake
Nutrition is one of those topics that is always going to be controversial. Like politics, everyone has an opinion and there is often no definitive answer. Dietician and Sports Nutritionist Renee McGregor outlines some of the mistakes to avoid making when planning your diet. While nutrition is a science and an evolving one at that, it is not absolute. How can it be when we are looking at the impact it has on the human body? While the general anatomy and physiology of a human being is understood, there are huge variations between us all due to genetics, lifestyle, ethnicity, and gender, which is why advice tends to be ballpark and relevant to the individual. The problem with nutritional science Nutritional science, particularly when it is sports specific, is complex. It is a huge area of research and while nutritional practice needs to be evidenced based, this is not always possible if the right questions are not asked. Furthermore, even when the right questions are asked, sample sizes, population groups and study designs all have to be taken into account. Many studies simply look at the impact of one particular nutrient or approach on performance. This completely ignores the fact that the human body is run on an intricate system of endocrine, biochemical, immunological, physiological, and psychological pathways that all work collectively, so while you may be fixated on a particular outcome, how do you know it’s not impacting elsewhere within the body? I like to think of the human body as being a series of chemical reactions with very sophisticated engineering. Think of the human body as being a series of chemical reactions with very sophisticated engineering. Never before has there been so much information readily available about nutrition and training, with many of us getting sucked into the promise that a certain way will pay off. This is particularly the case if a practice is being promoted by someone that fits a certain performance and fitness ideal, regardless of their experience or expertise in the area. In fact, the most common nutrition mistakes I see are always based on popular science and ‘in the moment’ trends. Why do nutrition trends gain momentum? As a society we have become very fixated on instant gratification. This has resulted in a lack of trust in our body’s ability. Instead, we are always looking towards external cues for information on how to eat, train and live. With the rise in technology and the ability to measure pretty much every aspect of our life, we no longer seem to tap into our internal cues. And yet, the body probably has the most sophisticated form of monitoring available – homeostatic control. This is the body working on a number of feedback loops that help to ensure that our temperature stays stable and our levels of key nutrients such as sodium, calcium and potassium remain within appropriate limits for optimal performance. Let’s take Calcium as an example. Calcium is important for a number of functions within the body from bone health to muscle contraction. If blood calcium levels drop, the body identifies this and sends a signal; this then causes calcium ions to be released from our bones in order to maintain blood levels. However, if you do not provide your body with sufficient dietary calcium, then you do not replace this in the bone, running the risk of the bone becoming weak and putting you at risk of injury. How to avoid common nutrition mistakes So how do you navigate your way through the abundance of information available on nutrition and ensure that you don’t fall victim to common fuelling mistakes that can not only be detrimental to your performance, but also your long-term health? Don’t be drawn to the latest fad: Many athletes will try almost anything to improve their performance. But if it sounds too good to be true, it’s probably too good to be true! Focus on training, sufficient rest and getting the building blocks of your diet correct first. Be mindful of social media: Social media is flooded with pretty pictures of food, enticing us to eat in a particular way, creating identities around how a “healthy diet” is perceived. We buy into it, because it suggests a “false gold” of success and achievement, but what if this is not what our body actually needs? Make sure you ask yourself: is this relevant to me, my lifestyle, and my goals? Don’t get sucked into “Move more, eat less”: Physiological studies have shown us that in order to achieve progression and improve performance, we should be following, “Move more, eat more”. Training is a costly process and if we don’t provide our body with sufficient energy, we run the risk of reducing the amount of energy available for biological function, repair, and adaptation from training. Work out what is right for you: Just because your training partner swears by a bowl of porridge every morning, this does not necessarily mean this is the right fuel choice for you. You don’t have to eat less on your rest day: For most this will fall between two training days, so it is the perfect opportunity to recover and then refuel. By being consistent with your nutrition, you will also allow for consistency with your training which allows for progression. Don’t ditch the carbs: Contrary to what we are told, carbs are not the enemy. Scientific studies have demonstrated that carbohydrate availability is critical for optimal performance. If we train in a carbohydrate-depleted state for too long (>3 weeks) this can result in a depressed immune system, a down regulation of our hormones, have negative consequences to our bone health and stagnate our performance. Avoid falling into the trap of “lighter makes you faster”: This is only true if you can maintain muscle mass, energy availability and power. By fixating on a weight over performance, you are more likely to create too big a deficit which will actually have the opposite effect on
The Role of Microbiomes in Skin Health
In recent years, the term “microbiome” has gained significant attention in the fields of health and wellness. While the gut microbiome has been a focal point of research, the skin microbiome is now emerging as a critical player in maintaining overall skin health. The skin microbiome consists of a complex community of microorganisms, including bacteria, fungi, viruses, and other microbes, that live on the skin’s surface. This community plays an essential role in protecting the skin, maintaining its barrier function, and influencing its appearance and health. Understanding the Skin Microbiome The skin is the body’s largest organ and serves as the first line of defense against environmental threats. It hosts a diverse array of microorganisms, with each individual’s microbiome being unique, influenced by factors such as genetics, diet, environment, and lifestyle. The skin microbiome varies across different parts of the body due to differences in moisture, temperature, and sebum production. Key Functions of the Skin Microbiome Protection Against Pathogens: The skin microbiome acts as a protective shield against harmful pathogens. Beneficial microorganisms outcompete harmful ones for resources and space, reducing the likelihood of infections. For example, certain bacteria produce antimicrobial peptides that inhibit the growth of pathogenic microbes. Immune System Modulation: The skin microbiome interacts with the immune system, helping to regulate immune responses. This interaction is crucial in preventing overactive immune responses that can lead to skin conditions like eczema and psoriasis. Maintaining Skin Barrier Function: A healthy microbiome supports the skin’s barrier function by promoting the production of lipids and other essential components of the skin barrier. This helps to prevent moisture loss and protects against external irritants. Influencing Skin Conditions: Imbalances in the skin microbiome, known as dysbiosis, have been linked to various skin conditions, including acne, eczema, rosacea, and dandruff. Restoring a healthy balance of microorganisms can help manage and even prevent these conditions Factors Affecting the Skin Microbiome Several factors can influence the composition and health of the skin microbiome: Hygiene Practices: Over-washing and the use of harsh soaps can strip the skin of its natural oils and disrupt the microbiome. It’s important to use gentle, microbiome-friendly cleansers and avoid excessive scrubbing. Diet: A balanced diet rich in fruits, vegetables, and probiotics can support a healthy skin microbiome. Probiotics, in particular, can help to promote beneficial bacteria. Environment: Environmental factors, such as pollution, climate, and UV radiation, can impact the skin microbiome. Protecting the skin from environmental stressors through the use of sunscreen and protective clothing is essential. Skincare Products: The choice of skincare products can influence the microbiome. Products containing harsh chemicals, fragrances, and preservatives can disrupt the microbial balance. Opting for microbiome-friendly products can help maintain a healthy skin environment. The Future of Skincare: Microbiome-Friendly Products s research on the skin microbiome advances, there is growing interest in developing skincare products that support and enhance this delicate ecosystem. Microbiome-friendly products aim to maintain the natural balance of microorganisms on the skin, promoting overall skin health. These products often contain prebiotics, probiotics, and postbiotics. Prebiotics: These are ingredients that feed beneficial microorganisms, helping them to thrive. Common prebiotics in skincare include certain plant extracts and fibers. Probiotics: These are live beneficial bacteria that can be applied topically to boost the skin’s microbiome. Probiotics can help reduce inflammation and support the skin’s barrier function. Postbiotics: These are byproducts of probiotic bacteria that have beneficial effects on the skin. They can help to soothe inflammation and enhance the skin’s natural defenses. Conclusion The role of the skin microbiome in maintaining skin health is a fascinating and rapidly evolving field of study. A balanced skin microbiome is essential for protecting against pathogens, modulating the immune system, maintaining the skin barrier, and preventing various skin conditions. By understanding the factors that influence the microbiome and incorporating microbiome-friendly practices into our daily routines, we can promote healthier, more resilient skin. As the skincare industry continues to innovate, we can look forward to new products and treatments that harness the power of the microbiome to enhance our skin’s health and vitality.
Power Of Nutrition: Role Of a Healthy Diet in Impacting Your Skin Health
Your daily diet is a major factor in obtaining and preserving healthy, radiant skin. Your diet can either improve your skin’s health or exacerbate existing issues. In this article, we’ll examine the connection between skin health and diet, going over how nutrition affects your skin and providing helpful advice for keeping your complexion looking great. Knowing the Relationship Between Food and Skin Your skin is the largest organ in your body and a good measure of your overall health. The nutrients your diet supplies your body with affect a number of aspects of skin health, including: Radiation: Maintaining skin suppleness and avoiding dryness requires drinking enough of water. Production of Collagen: The structural protein collagen maintains the suppleness of your skin. Amino acids and vitamin C are essential nutrients for collagen. Protection against UV Damage: Antioxidants found in food, such as vitamins A, C, and E, can aid in shielding your skin from UV radiation. Control of Inflammation: Psoriasis and acne are two skin disorders that are brought on by chronic inflammation. Eat foods low in inflammation to help control these problems. Healing Wounds: Zinc and vitamin K are two nutrients that aid in wound healing, reducing scarring and fostering good skin restoration. Dietary Supplements for Good Skin Let’s now discuss some particular nutrients that are good for skin health: Chemin: Vitamin C, which is present in bell peppers, citrus fruits, and strawberries, aids in the synthesis of collagen and shields the skin from oxidative damage. Egg: Vitamin E, which functions as an antioxidant and promotes skin regeneration, is abundant in nuts, seeds, and spinach. Acid: Vitamin A is present in sweet potatoes, carrots, and leafy greens and is necessary for the renewal and repair of skin cells. Fatty Acids Omega-3: Omega-3 fatty acids, found in walnuts, flaxseeds, and fatty seafood like salmon, lower inflammation and keep skin hydrated. Zinc: Zinc, which is present in whole grains, nuts, and lean meats, promotes skin healing and controls the formation of oil. Foods to Restrict or Steer Clear of Similar to how some foods can support good skin, others might make skin problems worse. Restricting or avoiding: Sugar: Reduce your sugar intake. Consuming a lot of sugar can cause glycation, which weakens collagen and elastin and causes early aging. Foods Prepared: Excess salt and trans fats can exacerbate skin issues and cause irritation. Fat: Dairy products may make acne worse for certain people because of hormonal reasons. Alcohol: Overindulgence in alcohol can dry the skin and cause inflammation, which manifests as redness, swelling, heat, and pain. Well-Being Routines for Bright Skin Adopting these healthful practices can improve the vitality of your skin even more in addition to eating a balanced diet: Remain Hydrated: To keep your skin hydrated, drink lots of water throughout the day. Sun Protection: To shield your skin from UV ray damage, wear protective clothing and apply sunscreen. Acquire enough Sleep: Adequate sleep encourages skin restoration and cell renewal. Control Stress: Stress exacerbates cutaneous problems. Practice meditation and yoga to relieve stress. In summary One of the most effective strategies for obtaining and preserving good skin is your nutrition. Eating foods high in nutrients and avoiding those that harm your skin will help you look younger and feel better overall. For further guidance on what to eat to preserve the health of your skin, consult a dermatologist as different skin types may require different nutritional needs.
What is a Nutrition Coach? Do I Need One?
Nutrition coaching has gained significant popularity in recent years as more people recognize the importance of a healthy diet in achieving their wellness goals. But what exactly is a nutrition coach, and do you really need one? In this article, we’ll explore the role of a nutrition coach, who can benefit from their services, and how to find the right one for you. Introduction to Nutrition Coaching Nutrition coaching is a specialized form of guidance aimed at helping individuals improve their dietary habits and overall health. Unlike traditional dieting approaches, which often focus solely on calorie counting or restrictive meal plans, nutrition coaching takes a holistic approach, considering factors such as lifestyle, preferences, and long-term sustainability. What Does a Nutrition Coach Do? Educating Clients on Nutrition: One of the primary roles of a nutrition coach is to educate their clients about the fundamentals of nutrition. This includes understanding macronutrients, micronutrients, portion sizes, and the importance of balanced meals. Creating Personalized Meal Plans: A nutrition coach works closely with each client to develop personalized meal plans that align with their health goals, dietary preferences, and lifestyle. These meal plans are designed to provide adequate nutrition while also being practical and enjoyable. Providing Accountability and Support: Another crucial aspect of nutrition coaching is providing ongoing accountability and support to clients. This may involve regular check-ins, goal setting, and troubleshooting any challenges or setbacks that arise along the way. Who Can Benefit from Nutrition Coaching? Individuals with Specific Health Goals: Whether you’re looking to lose weight, improve athletic performance, or manage a chronic health condition, a nutrition coach can provide tailored guidance to help you achieve your goals more effectively. People Struggling with Weight Management: For individuals struggling to maintain a healthy weight, nutrition coaching can offer valuable insights into portion control, mindful eating, and strategies for long-term weight management. Athletes and Fitness Enthusiasts: Athletes and fitness enthusiasts often have unique dietary needs based on their training regimen and performance goals. A nutrition coach can help optimize their nutrition to support athletic performance and recovery. How to Find the Right Nutrition Coach When searching for a nutrition coach, it’s essential to consider factors such as their qualifications, approach, and track record of success. Look for coaches who are certified by reputable organizations and have experience working with clients similar to yourself. The Benefits of Hiring a Nutrition Coach Achieving Health Goals Efficiently With personalized guidance and support, clients can often achieve their health goals more efficiently than they would on their own. A nutrition coach can help navigate obstacles, stay motivated, and make sustainable lifestyle changes. Developing Sustainable Eating Habits Unlike fad diets that promise quick results but are difficult to maintain long-term, nutrition coaching focuses on developing sustainable eating habits that can be maintained for life. Improving Overall Well-being In addition to physical health benefits, nutrition coaching can also have positive effects on mental and emotional well-being. By nourishing the body with the right foods, clients often experience increased energy, improved mood, and better overall quality of life. Common Misconceptions About Nutrition Coaching It’s Only for Those Wanting to Lose Weight While both nutrition coaches and dietitians focus on nutrition, there are some key differences between the two. Dietitians typically have more extensive training and may work in clinical settings, while nutrition coaches often take a more holistic approach to wellness. Nutrition Coaches are the Same as Dietitians While both nutrition coaches and dietitians focus on nutrition, there are some key differences between the two. Dietitians typically have more extensive training and may work in clinical settings, while nutrition coaches often take a more holistic approach to wellness. It’s Expensive and Time-Consuming While nutrition coaching may require an investment of time and money, the long-term benefits of improved health and well-being often outweigh the costs. Many coaches offer flexible pricing options and online programs to accommodate different budgets and schedules. It’s Expensive and Time-Consuming While nutrition coaching may require an investment of time and money, the long-term benefits of improved health and well-being often outweigh the costs. Many coaches offer flexible pricing options and online programs to accommodate different budgets and schedules. The Role of Technology in Nutrition Coaching Advancements in technology have transformed the field of nutrition coaching, making it more accessible and convenient than ever before. Online coaching platforms, mobile apps, and virtual consultations allow clients to receive support and guidance from anywhere in the world. Challenges and Limitations of Nutrition Coaching Despite its many benefits, nutrition coaching is not without its challenges. Adherence to recommendations, client resistance, and emotional eating are just a few of the obstacles that coaches and clients may encounter along the way. Success Stories: Real-Life Examples of Nutrition Coaching To illustrate the effectiveness of nutrition coaching, we’ll share real-life success stories from clients who have achieved significant improvements in their health and well-being through personalized coaching. Conclusion In conclusion, nutrition coaching can be a valuable resource for anyone looking to improve their dietary habits and overall health. By working with a qualified coach, individuals can receive personalized guidance, support, and accountability to help them achieve their wellness goals more effectively.
Essential Dietary Strategies for Older Adults
As we age, our bodies undergo various changes, including shifts in metabolism and nutrient absorption. These changes make it essential for older adults to pay close attention to their dietary habits to maintain optimal health and well-being. In this article, we’ll explore some essential dietary strategies tailored specifically for older adults, ensuring they get the nutrition they need to thrive in their golden years. Understanding Nutritional Needs of Older Adults Older adults often experience changes in metabolism, nutrient absorption, and appetite. These changes can lead to deficiencies in vital nutrients such as vitamin D, calcium, and B vitamins. Additionally, factors such as medications and chronic health conditions can further impact nutrient absorption, making it crucial for seniors to focus on nutrient-rich foods. Balanced Diet for Older Adults A balanced diet is the cornerstone of good health at any age, but it’s especially important for older adults. These foods provide essential vitamins, minerals, antioxidants, and fiber necessary for optimal health and vitality. Hydration and Its Role in Senior Nutrition Proper hydration is vital for seniors to maintain overall health and well-being. Dehydration can lead to a range of health issues, including urinary tract infections, constipation, and confusion. Older adults should aim to drink plenty of fluids throughout the day, including water, herbal teas, and broths. Eating water-rich foods such as fruits and vegetables can also help maintain hydration levels. Key Vitamins and Minerals for Older Adults Certain vitamins and minerals play a crucial role in supporting the health and vitality of older adults. Vitamin D, for example, is essential for bone health and immune function. Seniors should ensure an adequate intake of vitamin D through sunlight exposure and dietary sources such as fortified foods and supplements. Similarly, calcium and magnesium are important for bone health and muscle function, making them essential nutrients for older adults. Managing Portion Sizes and Meal Frequency As we age, our calorie needs may decrease due to changes in metabolism and activity levels. Seniors should pay attention to portion sizes to avoid overeating and maintain a healthy weight. Eating smaller, more frequent meals throughout the day can help prevent overeating and provide a steady source of energy. Special Considerations: Dietary Restrictions and Allergies Many older adults have dietary restrictions or food allergies that require special attention. Common dietary restrictions include gluten intolerance, lactose intolerance, and diabetes. Seniors should work with a healthcare professional or registered dietitian to develop a personalized meal plan that meets their specific dietary needs while still providing all the essential nutrients. Meal Planning and Preparation Tips Meal planning can help seniors ensure they have nutritious meals available throughout the week. Seniors can simplify meal planning by choosing simple recipes, using pre-cut vegetables, and cooking in batches. Additionally, involving friends or family members in meal preparation can make cooking more enjoyable and social. Incorporating Supplements Wisely While a balanced diet should provide most of the nutrients older adults need, supplements may be necessary in some cases. Seniors should be cautious when taking supplements and only use them under the guidance of a healthcare professional. Some supplements may interact with medications or have side effects, so it’s essential to consult with a healthcare provider before starting any new supplement regimen. The Role of Socialization in Healthy Eating Eating meals with others can enhance the dining experience and promote healthy eating habits. Seniors should make an effort to share meals with friends, family members, or neighbors whenever possible. Community programs and senior centers may also offer group meal options and social activities for older adults. Physical Activity and Nutrition for Healthy Aging Physical activity is an essential component of healthy aging and can complement a nutritious diet. Regular exercise can help seniors maintain muscle mass, bone density, and flexibility. Seniors should aim for a combination of aerobic, strength training, and flexibility exercises to support overall health and well-being. Overcoming Common Challenges Older adults may face various challenges that affect their appetite and ability to eat well. These challenges may include dental problems, medication side effects, or difficulty swallowing. Seniors should work with healthcare professionals to address these challenges and find solutions that allow them to enjoy nutritious meals. Seeking Professional Guidance If you’re unsure about your dietary needs or have specific health concerns, it’s essential to seek guidance from a qualified healthcare professional. A registered dietitian or nutritionist can help you develop a personalized meal plan that meets your nutritional needs and supports your overall health and well-being. Monitoring and Adjusting Dietary Strategies As your health needs change over time, it’s essential to monitor your dietary habits and make adjustments as needed. Regular health check-ups can help identify any nutritional deficiencies or health issues early on, allowing you to take proactive steps to address them. By staying informed and proactive about your dietary habits, you can support your overall health and well-being as you age. Conclusion In conclusion, essential dietary strategies are vital for older adults to maintain optimal health and well-being as they age. By focusing on nutrient-rich foods, staying hydrated, and seeking professional guidance when needed, seniors can support their overall health and vitality. With a balanced diet, regular physical activity, and social support, older adults can enjoy a vibrant and fulfilling life well into their golden years.
