Fit Skin…
Enhancing your body and well being…
- Get adequate sleep. The optimum time to go to bed is
between 10:00 and 10:30 p.m. Try to control disruptions
in your sleep, unless you have a newborn.
- Eat Meals at regular intervals. Your body thrives on
routine. Don’t wait until you are starving before you
eat. Try to eat lunch before 2:00 p.m. and do not eat
dinner within 2 hours of going to sleep. The best way
to eat is five small meals a day, this will keep your
metabolism up which will help to burn more calories.
- Don’t over-exercise. New studies confirm the ancient
eastern belief that excessive exercise can actually prematurely
age the body, wearing it out. Integrate moderate exercise
into your routine. Be sure to include some form of stretching.
Yoga and Pilates are known to increase strength and flexibility,
improve physical and mental health and reduce the effects
of stress and aging.
- Try to meditate. Sooner or later, you need to learn
to meditate. Meditations takes only 15-20 minutes per
day, or less. It’s easy to integrate into your morning
routine along with some stretches. If you find that you
can’t concentrate and lack focus during your workday,
meditation will help to quiet your mind.
- Drink Plenty of water. The skin needs lots of water
to properly function. This will help hydrate the skin
and excrete the stored toxins in the system. Racquel Welch
says it is her fountain of youth!
- Protect your skin from the sun always! The only thing
more aging to the skin than
sun is cigarette smoke. Ninety percent of the aging your
skin experiences is the direct result of your sun exposure
history. Even if you are not a sun worshipper, it does
not matter because most of the exposure is a result of
everyday actives like walking to the mailbox, driving
in the car (car windows do not block out UV rays!) Use
sunblock on exposed skin everyday, not just when it is
sunny.
- Take Warm, not hot baths and showers. I know it feels
great, but hot water is a prime cause of dehydration and
flaky skin. Apply body lotion while skin is till damp
to lock in moisture.
- Relax. Use Balnetheray. This is also known as bath therapy.
Set aside fifteen minutes and fill a tub with warm (not
hot) water. Light a candle or two, play some relaxing
music and add 5-6 drops of your favorite essential oil.
Slip in, close your eyes and let the stress of the day
drain from your body. You will be amazed at what a difference
this ritual can make in your overall state of mind.
- Attend a Solange Spa Night. After all, you deserve a
little pampering. Come and enjoy a chair massage, manicure
and a facial. We also educate you on how to care for your
skin. Check our news and events for our monthly calendar
for dates.
The best foods for your skin and body….
1. Water
I know we hear this all the time, but it is so true.
We need to drink a minimum of 2 quarts per day, or ½ our
body weight in ounces per day. Water is great to help us
detoxify, keep our skin clear and hydrated. It helps to
reduce those fine lines and wrinkles.
2. Salmon
The best fish to eat is cold water fish. Include sardines,
tuna, mackerel, cod, herring and trout as well. All of these
have the best essential fats for smoother skin, increased
energy, increased immunity, decreased pain production and
all are very heart healthy.
3. Oatmeal
Plain, old-fashioned whole grain oatmeal is inexpensive
and has no added sugar or fat. Great fiber for the colon,
to help reduce cholesterol and it’s full of B complex vitamins.
4. Olive Oil and olives
The Mediterranean’s have 1/3 the cardiovascular disease
we do in the U.S. They eat lots of olive oil. It is great
for salads or sautéing and is very heart healthy. Remember
that fat does not make you fat! The right fats will help
you lose weight.
5. Nuts
The best are walnuts, almonds and hazelnuts. These little
packages of protein, good fat and fiber are also chock full
of minerals. The good fats provide cardiovascular protection
as well as help to lower cholesterol.
6. Seeds-pumpkin, sunflower, flax and sesame
All of these seeds provide vitamins and minerals to
help us use our fuel efficiently. They also contain those
good fats to help us soften our skin, and increase our energy.
7. Greens
In salads and vegetables-have several servings every
day. The magnesium found in these help to keep us relaxed
and “regular”. Magnesium is needed for the normal function
of all our muscles, including the cardiac muscle-our heart.
8. All anti-oxidant containing foods
The top 10 list of best anti-oxidant containing foods.
By Dr. Lois Vanderhoof, Nutritionist
1. Avocados
These great little packages of green contain something
called glutathione- this is one of the master anti-oxidants
of the body.
2. Berries
Any kind of color! -they are loaded with vitamins and
minerals as well as anti-oxidants to slow down the aging
process.
3. Sweet potatoes
A nutritionist all-star! Loaded with Vitamin C, potassium,
fiber and carotenoids. These anti-oxidants help fight the
free radicals of aging.
4. Broccoli
Also loaded with Vitamin C and fiber, folic acid, carotenoids,
too. This vegetable has possible anti-cancer potential.
5. Grapes
Especially the dark skinned grapes. Grapes have over
twenty anti-oxidants in them. Raisins and red wine are also
filled with anti-oxidants.
6. Citrus fruits
Lemons, limes, oranges and grapefruits- all are loaded
with Vitamin C, and this is your primary defense in the
battle against Father Time.
7. Spinach
Have it in a salad, or braise it with garlic! Have specific
carotenoids to help prevent macular degeneration and cataracts.
8. Carrots or other orange fruits and vegetables
They contain the whole carotenoid family to supply our
bodies with good protection against aging.
9. Cantaloupe
One quarter of this delicious melon supplies as much
Vitamin A and C as most people need in an entire day.
10. Tomatoes
These contain Lycopene, which is an anti-oxidant that
helps to fight against certain types of cancer.
Dr. Lois Vanderhoof is a certified clinical nutritionist
in Plano, TX and can be reached at
www.appliednutritionconcepts.com.
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