Your Personal Trainer Ireland

26/05/2014

SEVEN FOODS THAT FIGHT INFLAMMATION AND BELLY FAT

FRUITS AND VEGETABLES

All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.

Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.

GREEN TEA

This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.

MONOUNSATURATED FATS

These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.

OMEGA-3 FATTY ACIDS

Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include: walnuts, flaxseed, and fish, such as wild Alaskan salmon.

SPICES

Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.

WATER

Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 1.8 l of water per day. Remember: Add an additional 200 ml of water for every 30 minutes of exercise as well.

WHOLE GRAINS

Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone homocystine in the body.

23/05/2014

Everybody wants healthy skin. Have you ever given a thought about what your skin wants to remain healthy? Your skin wants organic foods rich in vitamin A, vitamin C, vitamin E and vitamin B3, apart from certain fatty acids, protein and water, to remain healthy, glowing and young. Let us first see what benefits these nutrients have for your skin.

Vitamin A: It prevents piling up of surface skin cells & keeps them in proper order, so that your skin does not look scaly and thick. So, it is a must for smooth skin.

Vitamin E: It provides your skin with the antioxidants it needs and saves it from untimely ageing & makes it look young and vibrant.

Vitamin C: Apart from protecting your skin from infections, Vitamin C can actually brighten or lighten your skin tone, making you fairer. Moreover, it is an effective antioxidant too.

Vitamin B3: It does not let the level of enzymes NADH and NADPH fall with age, thereby protecting it from being penetrated by infectious foreign elements like pollutants and irritants. It also helps to retain moisture in skin. It also protects against acne, reduces wrinkles & helps maintain skin elasticity.

Fatty Acids: Simply put, fats are essential for your skin as a major portion of our skin is made up of fats. This fat keeps it soft, non cracking, supple and smooth. It also helps retain moisture.

Water: I don’t think I need to explain what water does to our skin.

After you have read this much, two questions must have arisen in your mind? The first is, “In which organic foods do we get these nutrients?” and the second one is “Why only organic foods and why not conventional ones?”

DIFFERENT FOODS FOR HEALTHY SKIN

First question first. Given below is a list of those organic foods that are rich in the nutrients mentioned above.
Pile these on your plate. All pack nutrients essential for healthy skin.

Strawberries, citrus fruits, red peppers, broccoli

Beauty benefit: a smooth texture

Eat-right evidence: Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin’s support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com in New York City. And a strong support layer helps smooth what’s on top and prevent wrinkles, she says. Aim for: two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day

Sunflower seeds and almonds

Beauty benefit: sun protection

Eat-right evidence: These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin’s top layers contain high levels that guard cells’ outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for: 2 tablespoons hulled seeds or 23 almonds daily

Dark orange, leafy green and red veggies

Beauty benefit: a fresh complexion

Eat-right evidence: Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin’s surface is smooth, says Valori Treloar, M.D., coauthor of The Clear Skin Diet (Cumberland House Publishing). Carotenoids may also decrease skin’s sensitivity to sun. Aim for: three 1-cup servings a day

Fortified cereal, Milk

Beauty benefit: a youthful glow

Eat-right evidence: You’ll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a derm in Mount Kisco, New York. Aim for: 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day

Water

Beauty benefit: dewy skin

Eat-right evidence: Skin cells contain mostly water, and if you’re dehydrated, skin will look and feel parched, too. Simply ward off dehydration—and dryness—by drinking when you’re thirsty. Aim for: 6 cups a day. It’s a good starting point.

Walnuts

Beauty benefit: fewer wrinkles

Eat-right evidence: These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. “Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen,” says Susan Taylor, M.D., a dermatologist in Philadelphia. But research still needs to connect the dots definitively and show that the anti-inflammatory abilities of omega-3s translate to younger-looking skin, she says. One study did find that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. The research didn’t focus solely on fish, however; vegetables’ antioxidants, for example, may have been a factor. Aim for: two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or 2 omega-3 eggs

Whole wheat and grains

Beauty benefit: clearer skin

Eat-right evidence: In the past, derms have maintained that unless you wipe greasy fingers on your face, food doesn’t cause zits. But some are rethinking the party line: Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne. One explanation: Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that, when elevated, can cause zits. After 12 weeks of a low-glycemic diet, subjects’ pimple counts dropped 20 percent, a study in The American Journal of Clinical Nutrition notes. More studies are needed to prove the link, but no doctor will discourage you from eating whole grains and veggies! Aim for: 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains)

Coming to your second question, the organic foods are always better for your skin than conventional ones because they do not contain those dreaded toxic chemical residues of synthetic fertilizers and pesticides which can ruin your skin by causing severe skin ailments.

23/05/2014

23/05/2014

The best skincare diet for a gorgeous glow


We’ve all heard the saying, “You are what you eat,” and it couldn’t be more true when it comes to your skin. A nutrient-filled diet based in whole foods directly translates into clear, healthy skin.

Eating high-quality proteins such as salmon, calcium-rich foods such as yogurt, and tons of fruits and vegetables that are bursting with protective antioxidants—what I call “beauty whole foods”—is a great start to reclaiming the skin you’re in. But while such a diet lays the foundation for healthy skin, it simply won’t provide the full range and strength of nutrients that you need to combat the free radicals you are bombarded with on a daily basis that contribute to wrinkles, fine lines, and other effects of aging.

The best approach, therefore, is to combine a diet of beauty whole foods with beauty-boosting natural dietary supplements. Here is my list of the top 15 nutrients needed for healthy skin and a more youthful appearance:

Olive fruit extract.

This extract helps protect the skin from free radicals and the oxidative damage associated with aging, as well as improves the overall health and beauty of skin.

Kiwi seed extract.

Studies have shown that kiwi seed extract improves radiance, reduces the appearance of fine lines and dark circles, and improves skin moisture.

Kudzu extract.

This is an ancient Chinese and Japanese vine extract that helps support collagen production and the skin’s natural support structure, improving skin tone and firmness.

Astaxanthin.

Astaxanthin is a naturally-occurring carotenoid pigment responsible for the characteristic pink color of salmon and it packs a powerful antioxidant punch, helping protect the skin from the free-radical damage associated with aging.

Tocotrienols.

Tocotrienols are a specific form of vitamin E with potent antioxidant properties. A combination of tocotrienols and astaxanthin has been reported to reduce the appearance of fine wrinkles and discolorations while smoothing and moisturizing the skin.

Lutein.

Lutein is found naturally in spinach and is important for good eye health. In addition to its role in vision support, recent studies suggest that the antioxidant properties of lutein may support healthy skin lipids and increase hydration in the skin.

Biotin.

Biotin is a member of the B-vitamin family. Research has indicated that nail strength and quality are improved by taking 2.5 milligrams per day.

Hyaluronic acid.

In essence, hyaluronic acid is one if the skin’s premier moisturizers, as it holds water in the intracellular matrix of dermal connective tissue and contributes to the skin’s elasticity.

Green tea extract.

Green tea is a source of polyphenols known as flavonoids, the predominate flavonoid being catechins. Catechins are strong antioxidants that promote overall health and protect against free radical damage to the skin.

Lycopene.

Lycopene is a red plant pigment found primarily in tomatoes and it possesses impressive antioxidant properties. Lycopene has been shown to improve skin color and radiance, and reduce the skin’s sensitivity to sunlight.

Alpha lipoic acid.

Alpha lipoic acid is the universal antioxidant, working with both the fat- and water-soluble parts of cells. The antioxidant properties of alpha lipoic acid have been reported to help reduce signs of skin photoaging.

Calcium.

The mineral calcium is key to the health and strength of all of your bones, including your facial bones. A recent study by the American Society of Plastic Surgeons found that shrinking facial bones is a significant contributor to facial aging, since these bone shifts often leave empty spaces in the face, which accentuate drooping skin and wrinkles.

Vitamin C.

In addition to its antioxidant properties, which have been reported to protect the skin from free-radical damage, vitamin C is critical for normal collagen production and the skin’s natural support structure.

Rosemary.

Rosemary contains active plant compounds like ursolic acid and carnosic acid that have powerful antioxidant and anti-inflammatory properties. Rosemary can help keep your skin looking vibrant by supporting cell membrane health.

Vitamin D.

Many of us have insufficient levels of this important vitamin. Vitamin D has been reported to protect the skin from sun damage and reduce the appearance of wrinkles.

18/05/2014

The 3 Best Exercises for Your Butt

Exercise 1: Single-leg Hip Raise

[A] Lie face up on the floor with your left knee bent and your right leg straight. (Your right leg should be in line with your left thigh.) Now try to make your stomach as skinny as possible and hold it that way.

[B] Squeeze your glutes and raise your raise your hips until your body forms a straight line from your shoulders to your knees. (Your left leg should stay elevated the entire time.) Pause for 2 seconds, as you keep your tummy tight and continue to squeeze your glutes. Then lower back to the starting position and repeat. Key pointer: Your torso and hips should move as one unit. So the arch in your lower back should remain the same from start to finish. This way, you're primarily doing the work with your glutes, not your lower back and hamstrings.

If that’s too hard: Do the same movement, but with both feet on the floor.

If that’s too easy: Do the same movement, but cross your arms over your chest instead of bracing them against the floor (as shown).

Exercise 2: Reverse Lunge

[A] Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.

[B] Step backward with your right leg, and lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor with your left heel. That's 1 rep. Do all your reps, then repeat with your right leg.

If that’s too hard: Try the exercise with just your body-weight.

Exercise 3: Step up

[A] Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step that’s about knee-height, and place your left foot firmly on the step.

[B] Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do the same number with your right leg.

If that’s too hard: Try the exercise with just your body-weight.

Add variety: Stand sideways, with your right leg next to step. Then cross your left foot in front of your right leg and place your left foot on the step. Now perform a step up. Focus on really pressing your left heel into the step to push yourself up.

16/05/2014

Junk Food vs Healthy Food