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Summer is finally here and the warm weather opens up the possibility of getting out of the gym and taking your workout outside. The great thing about summer is that you can exercise virtually anywhere and for free! Exercising outdoors has been shown to boost energy, improve wellbeing and reduce stress even more than doing it inside. Other bonuses are that you will be stimulating vitamin D production and the natural daylight is good for your mood and regulating your sleep cycle. Here are some ideas, inspiration and tips on ways to keep fit this summer.

rooftop-yoga

Summer Fitness meets Rooftop Yoga

One of the best things about yoga is that it can be done virtually anywhere. This summer, rooftops across London are hosting special rooftop yoga classes with amazing views from your matt. The Shard offers classes on Saturday mornings, Triyoga are doing classes on the roof of Selfridges on Tuesdays until September 1st and there are various other locations across the city. Some of the venues also have juice bars for a healthy post-exercise rehydration. Not in London? Try doing some yoga on the beach, in a field or your garden.

swimming

Summer fitness always includes swimming

The perfect summer exercise and way to cool down at the same time! Swimming gives you a full-body workout, using all muscles of the body. It is excellent for toning as the water provides a natural resistance, similar to lifting light weights at the gym, but with a more even distribution of the weight. It’s perfect for anyone with joint problems, as the water prevents the shock impact that you get from running and other types of exercise and there is a much lower chance of injury than with weight lifting or running. Being in the water is also soothing and good for easing backache and muscular aches and pains. It is also very relaxing and stimulates production of the feel-good chemicals endorphins. With all these amazing benefits, what are you waiting for? Dig out your cossie and dive in!

walking-running-strech-beach-summer

Walking, hiking and running

Walking, hiking and running are really enjoyable at this time of year, they don’t cost you anything and are a great way to see the countryside or explore your city. This kind of cardiovascular exercise is fantastic for burning calories and toning your legs and bottom at the same time. Other health benefits include lowering cholesterol levels, blood pressure and disease risk, keeping your brain healthy, improving mood and wellbeing and increasing your energy levels. The other advantage is that you can go at your own pace; if you are unfit, just start with a gentle walk and if you want to start running eventually you can build up to it. Starting with intervals of 1 minute jogging followed by 2 minutes walking is a good way to start of you are new to running. Using a pedometer or fitness tracker to track your progress is motivational. You are aiming to do 10 thousand steps per day, which burns around an extra 400 calories.

beach-volley-ball-sand

Summer is meant for Games

Whether its beach ball, tennis, Frisbee or even building sandcastles, do some activities that are fun this summer and get friends and family to join in. This way you are working out without it being an effort and having fun at the same time. Buddying up with a friend has the same effects, you hardly notice the 5K you have walked when you are gossiping on the way round! With the average weight gain on a 2-week holiday at a whopping 8lbs, why not buck the trend and book an active holiday this year. Whether it’s walking through the hills of Tuscany, a yoga retreat in Ibiza or learning to surf in Cornwall, an active holiday means you won’t spend the months after you return on a diet. These kind of holidays are also fun and a great way to meet people – perfect for single travellers.

Stay-healthy-on-holidays-01

Tips for Working out in Summer

  • Stay hydrated – you will lose more water in the hot water and it is important to replace this, so drink up
  • Get your diet right – weight loss is 80% diet, 20% exercise so if you are trying to drop pounds, you’ve got to get your nutrition right (see below).
  • Having a cold shower before your workout may enhance your performance, according to a German study
  • Wearing a heart rate monitor can be a useful way to monitor that you are not over-doing it in the heat
  • Snack on fruit – they provide healthy, natural fruit sugars to fuel your workout plus lots of water to hydrate the body.
  • Always wear sunscreen when exercising outdoors, to protect your skin from UV damage and premature ageing.

5 weight loss tips

  1. Eat regularly – this is essential! Regular meals regulate your appetite and metabolism and reduce the chances of over-eating.
  2. Eat at least 7 servings of fruit and vegetables per day to fill you up
  3. Don’t avoid carbs! But choose the right ones – quinoa, rye bread, sweet potatoes, oats, brown rice, pulses and buckwheat are the best.
  4. Switch your meal pattern so that you eat a little more at breakfast and lunch and a little less at dinner – you will find your appetite adjusts accordingly.
  5. Protein keeps you full so include some every meal, especially breakfast, which tends to be carb-based. Try eggs (proven to make you eat less over the day), yoghurt, and nuts and seeds on your porridge.

beauty-resolutions

sun protection

I Will Wear SPF Every Day All Year Round

We may not have the sunniest weather here in the UK, but wearing an SPF is still essential to prevent premature ageing of the skin. In fact, UV rays are believed to be the single largest contributor to skin ageing. Consequences of UV damage include sunspots, spider veins, redness, dry skin and wrinkle formation. Unfortunately, the damage to the ozone layer means that the harmful UVA and UVB rays are penetrating through more easily, and this happens even in winter when the sun isn’t shining. A minimum of SPF 30 should therefore be worn every day of the year to keep your skin looking young and healthy.

I Will Detox my Products

Like food, cosmetics and beauty products have use-by-dates and keeping them beyond this means they won’t be as effective and may even be harmful. Check the packaging and replace anything that has passed its recommended lifespan, this is especially important for face creams and anything that touches your eyes such as eye creams and mascaras. Anything that smells, has separated or changed colour should also go. Don’t forget to regularly wash your make-up brushes as well. Dirty brushes are a breeding ground for bacteria, and you will be spreading these all over your face every time you use them! Ideally they should be washed in warm water with a gentle washing solution every couple of weeks and then left to dry naturally. Facecloths should also be washed daily as these will contain bacteria and fungus, which thrive in damp conditions.

radiance bag

facial cleansing

I Will Not Sleep in My Make-Up

One in four women sleep in their make-up, which leads to pores becoming clogged and clogged pores can easily become inflamed causing breakouts. In addition, not washing your face before bed means that bacteria and harmful pollutants will be left on your face overnight. Disposable face wipes are not much better as they will only remove half the dirt, so save these for emergencies only. Instead use either a cleanser or face wash suitable for your skin type and a muslin facecloth, which is excellent for removing dirt and gently exfoliating your skin at the same time. Once your face is clean, run a muslin cloth under very hot water to open up the pores and give your face a mini-steam – it feels extra clean after doing this. Its good to then run your cloth under cold water and gently blot your face to close the pores again.

 I Will Exfoliate Regularly

Twice weekly exfoliation is one of the best ways to brighten your complexion, sloughing off dead cells to reveal radiant skin beneath. The top layer of cells of our skin are constantly being shed and replaced by new ones. New skin cells are made at the bottom of the epidermis and travel upwards to replace the old ones, as they are shed from the surface. Exfoliation will speed up this process by getting rid of the old cells, so they can be replaced by brand new ones. Over exfoliation on the other hand is damaging to skin, so choose gentle products with fine exfoliating particles or fruit enzymes if you have sensitive skin, which remove the dead cells by dissolving them.

weekly-exfoliation2

soft spring makeup

 I Will Update my Make-Up for Spring

Heavy foundations may be useful in winter, but a lighter approach is better for spring, so switching to a tinted moisturiser or BB cream is perfect at this time of year to achieve a more natural look. The ‘barely there’ look is in this season for make-up, but does involve applying make-up cleverly so it looks like you are not wearing any! A light cream blush swept over cheeks will give you that natural rosy glow and highlighting products are also useful for this look. A slick of clear or tinted lip-gloss finishes the look. A spring shade of colour on your nails will give your look an instant boost. Springs hottest shades are neutrals like beige and peach, metallics such as rose gold or silver and pale greens.

 I Will Drink More Water

Your skin needs moisture to function properly and to feel and look healthy. In fact, if skin doesn’t get enough water it can produce more oil to try and compensate, which can lead to breakouts. Dehydrated skin also tends to be dull looking and wrinkles appear much worse when the skin is dry. Staying well hydrated helps your skin look radiant, helps prevent acne and helps the body to flush out any toxins. When we drink plenty of water, it also helps the body rid itself of excess sodium and ironically reduces water retention. Fluid retention actually occurs when the body is short on fluids, as it hangs on to the precious water it does have – this can make your skin look puffy and can make you feel bloated.  Aim for 1.5-2 litres per day plus plenty of high water fruits and vegetables.

dirnking water

facial massage

I Will do Daily Facial Massage

Facial massage increases circulation to the skin and stimulates lymphatic drainage to help flush out toxins. This can help reduce puffiness, especially around the eye area. It can also improve skin condition by helping to smooth out fine lines and make skin look tighter. It will ensure your products are absorbed well and penetrate more deeply into your skin. Facial massage is also a great way to de-stress and help you wind down before bed. After cleansing, you can use your usual night cream, a serum or a facial oil to massage into your skin. Be gentle but firm, never pull or stretch the skin and be extra careful around the eye area where skin is delicate. Start with your neck as this is where the lymph nodes are located, so you will encourage lymphatic drainage by massaging here. Next massage your cheeks, around the nose, your forehead and temples, and finish with your eye area. If you don’t have time to do this every day, a few times a week will still give benefits.

I Will Look After My Hair

The condition of our hair has a big impact on how healthy we look and also how old we look. Healthy, shiny hair can take years off your appearance while nothing is more ageing than dull, dry looking hair. Avoiding using harsh chemicals on your hair is important to preserve its natural beauty. Most shampoos contain sulphates to make them lather, but these strip the hair and scalp of the natural oils that keep hair healthy. Instead opt for gentle, sulphate-free shampoos to preserve those protective oils. Avoid washing hair every day if possible, as this will have the same effect. Blow drying is another cause of damage to hair, so if you can allow hair to dry naturally then do, and stay away from straighteners and curling tongs which frazzle hair.

drying-hair

sugar

I Will Quit the White Stuff

Sugar is one of the most ageing foods out there. Naturally occurring sugars found fruit are fine, it is the refined, processed sugars that should be avoided found in fizzy drinks and processed foods. Refined sugar raises blood sugar levels, which increases the formation of aptly named AGEs (advanced glycation end products). They are formed in the body when glucose (sugar) reacts with body tissues, including collagen and elastin, causing cells to become stiff, lose elasticity and be more prone to damage and premature ageing. A high sugar diet has also been shown to increase oxidative stress and inflammation, both of which contribute to ageing and disease. In addition, sugar provides no nutrients, just pure energy or ‘empty calories’. Either cut right back or go sugar free if you can.

 I will Feed My Skin from the Inside

A diet based on plenty of fruits, vegetables and other plant foods will provide antioxidants to protect your skin against environmental damage. Oily fish provide anti-inflammatory and moisturising omega-3 fats, while nuts, seeds and avocadoes will provide further healthy fats and plenty of skin saviour vitamin E. To give your skin and body an extra boost of nutrients that cannot be obtained from your usual diet, include 1 Beauty & Go beauty drink as part of your skincare regime.  Beauty & Go contain collagen and hyaluronic acid to help combat signs of skin ageing, along with MacroAntioxidants which provide extra powerful and longer lasting protection against free radical damage. In addition, each drink contains a specific combination of superfoods, herbal extracts, vitamins and minerals to address your individual skincare requirements.

beauty-and-go-ice

post-summer

80% of us gain weight on our summer holiday with an average gain of 3.5lbs per week of holiday! Going on a ‘diet’ can be tempting when you return but overly restricting yourself or cutting out food groups is never a healthy solution. Instead making sensible and achievable changes to your diet and lifestyle that you can maintain long term is the key to successful and permanent weight loss.

reloj-clock

Timing is Everything!

desayuno-breakfastEating at regular intervals is absolutely key to weight loss. This means starting every day with a healthy, filling breakfast as people who do are slimmer and better at losing weight than those who skip it. (LINK to breakfast blog for ideas) Eat about every 4 or 5 hours over the rest of the day, having lunch, dinner and one or two small snacks. This regulates your appetite and reduces the chances of over eating.

Turn your meal pattern upside down! Adjust your meals so that you eat a substantial breakfast a decent lunch and a little less at dinner – you will find your appetite adjusts accordingly after a couple of weeks. If you think about it, this makes more sense as food is for fuel, which we need during the day, not just before we go to sleep!

Plan your meals in advance. This means you are less likely to make unhealthy choices when you are tired, hungry or emotional. Build in some flexibility, but have a rough idea of what meals you will eat and factor in things like working late, when you might want something prepared in advance. Do an on-line shop to save time (and avoid the temptation of the biscuit aisle!) and have all the ingredients you need at home.

What to Eat

Instead of telling you all the things you can’t eat like most diets do, I am going to tell you all the things to eat more of! In my experience, this is a much better way to approach healthy eating.

  • Fill up on Fibre

    High fibre foods such as fruit, vegetables, beans, lentils and oats are filling and low in calories. Eat at least 7 portions of fruit and vegetables daily (more vegetables that fruit) and two or three servings of whole-grains and pulses. These are high in nutrients but low in calories and mean you will eat less high-calorie foods.

  • Don’t cut carbs

    But choose the right ones and limit your portion size – 50g (dry weight) of brown rice or quinoa for example, 1 slice of rye bread, a small sweet potato or 40g of oats is one serving. You don’t need many carbs in the evening for the reason I mentioned above – carbs are for energy so you need them more during the day.

  • Protein keeps you full so include some with every meal.

    This is especially important for breakfast, which tends to be carb-based. Try eggs (see below), yoghurt, and nuts and seeds on your porridge. Fish, chicken, lean meat, eggs, tofu, beans, lentils & quinoa are good choices for main meals.

  • Drink plenty of water

    This helps regulate appetite as thirst and hunger signals can get confused.

fit-ejercicio

Stay Active

Combining a healthy diet with staying active will get you the best results.  (Don’t use exercise as an excuse to eat more though, which is a common mistake many dieters make). As well as structured exercise such as the gym or sports, being more active in your daily life makes a big difference. Measuring how many steps you take using your phone, a pedometer or a wristband is an excellent way to build more activity into your day. The aim is to do ten thousand steps per day, which can burn around 400 extra calories!

 Sleepy-dormir

Sleep & Mood

When we don’t get enough sleep the body releases a hormone, called ghrelin, which increases appetite. Make getting a good nights sleep a priority, as you will find it so much harder to control your appetite if you are sleep deprived.

Stress plays havoc with our health, including our weight. Long term, low level stress (unfortunately a common feature of modern life), raises levels of the stress hormone cortisol. Cortisol acts against our weight loss efforts in several ways. Firstly, it increases fat storage, especially around the middle and secondly it increases appetite and cravings for high calorie, sugary foods. Not only that but it can reduce muscle tone and slow down the thyroid gland which controls metabolism, meaning you burn calories more slowly! Psychologically stress also makes us more likely to make bad food choices, comfort eat and not look after ourselves properly. Research shows that stress reduction techniques such as yoga and meditation help people lose weight.

 

Weight Loss Super-Foods

No single food can actually make you lose weight, however including the following regularly, as part of a healthy diet can certainly help!

 

Eggs Almonds
Very filling and help you eat less!
One study found that dieters who ate eggs every day, lost twice as much weight, another found that eating 2 for breakfast results in eating 400 calories less during the rest of the day. Eat 2 poached or boiled eggs for breakfast with a slice of rye toast
Provide healthy fats which help you feel full
People who include nuts in their diet, consume fewer calories throughout the day. Almond eaters have been shown to lose 50% more fat from their waists compared with non-almond eating dieters. Have a palm-full as a snack between meals
ChilliesGreen Tea
Raise your metabolic rate for up to 2 hours after eating
Add to curries, sauces, stir-fries and fish dishes
An especially rich source of protective antioxidants and several cups a day increases metabolism
Drink 4-5 cups throughout the day, add a squeeze of lemon if preferred
OatsNatural live yoghurt
Provide soluble fibre which helps keeps us feeling full
Make porridge with whole oats, a large pinch of cinnamon, which helps balance blood sugar and top with fruit and nuts
Low in fat and high in ‘good’ bacteria and calcium
Imbalances in gut bacteria are linked with obesity and research shows that the good bacteria may help shift tummy fat and improve blood sugar control. People on high calcium diets have been shown to lose more fat than those on a low calcium diet. Have natural yoghurt as a healthy pudding, topped with berries.
Soup
Increases feeling of fullness by delaying gastric emptying (time taken for stomach to empty)
Eat a bowl of vegetable soup as a starter and you will feel full up sooner.

stay-healthy-when-eating-out-01

As the summer is upon us many of us will be eating out more. Holidays usually involve eating out most days and lazy summer brunches and dinners with friends are one of the great pleasures of this time of year.

So how do you stay healthy when you eat out and what are the best choices to make when eating at a restaurant?

Read more

sun-defense-foodA little sunshine is good for us, stimulating the production of essential vitamin D in the skin. Too much sun however, is your skin’s worst enemy – UV rays are believed to be the single largest contributor to skin ageing. Protecting your skin from sun damage is therefore an important part of your health and beauty regime and surprisingly, certain foods can help with this.

macro-ingredientes-verticalBefore and During your Holiday

Up the Antioxidants

Antioxidants act in a similar (but weaker) way to sunscreen – when the sun’s rays hit the skin, antioxidants in the body actually move up and form a protective shield like sunscreen! Several studies have shown that antioxidant supplements provide protection against UV rays and can even reduce sunburn.1-3 The effects are not instant, so this is something to build up several weeks before you go on holiday ideally.

Include plenty of antioxidant rich foods every day such as berries, fresh herbs, broccoli, beetroot, cacoa, grapes, plums and green tea. Beauty&Go contain MacroAntioxidants, which provide more powerful and longer-lasting antioxidant protection than you can get from normal foods, so include your daily drink.

Lycopene is a powerful antioxidant found in cooked tomatoes, watermelon, papaya, red peppers and mango, which research shows is especially beneficial. In one study, participants ate tomato paste for 12 weeks and after exposure to UV light, experienced 48% less reddening than those that didn’t.4 Include, at least one serving of lycopene-rich foods per day.

Beta-carotene and lutein are other antioxidants that are good for building-up natural protection against the sun.5-6 Beta-carotene is found in orange, yellow and dark green vegetables – carrots, cantaloupe melon, sweet potato, spinach and kale are good sources. Lutein is found in spinach, kale, other dark green leafy vegetables, leeks, peas, and egg yolks. Include a couple of servings per day.

Pomegranates contain punicalagins, which have strong antioxidant and anti-inflammatory effects. One study found that pomegranate extract protected skin fibroblast cells (the ones that make collagen) against damage and death from UVA and UVB rays.7 Beauty & Go Skin Revive contains pomegranate, so is a convenient way to get your daily dose!


IMPORTANT!

Dietary measures provide much weaker protection than sunscreen and are never a substitute but something you can do in addition.

WATERMELON AND CUCUMBER COOLER

Take a slice of watermelon, ¼ of a cucumber, 1 sprig of mint and blend.  Serve over crushed ice.

sandia-granizado

The sun can dry out your skin, so include plenty of essential fats before and during your holiday, which act as a natural moisturiser from within. The omega-3 fats found in oily fish also reduce inflammation in the body, which can help with heat rashes and sunburn. Building up your body’s stores of essential fats before you go on holiday will help keep your skin hydrated and glowing. Eat oily fish 3-4 times per week, 1 serving of nuts or seeds per day and 3 avocadoes per week.

 sun-defense-skin

On Holiday

As I said above, nothing can substitute wearing a proper sunscreen and this is absolutely essential to protect your skin from irreversible damage from the sun’s UV rays. Always wear a high SPF sunscreen on your body and total sun block on your face. It is important to use a separate formula designed especially for the face, as this will be lighter and less pore clogging as well as providing the extra protection your face needs. Limiting sun bathing to before 11am and after 3pm is also advisable. Sunburn accelerates wrinkling and aging of the skin, and also increases the risk of skin cancer so avoid getting burned and move into the shade during the middle part of the day when the sun is strongest.

If you are concerned about getting enough vitamin D, about 15-20 minutes per day of sun exposure to uncovered skin is enough to meet your requirements – stick to mornings and late afternoon though.

Stay hydrated – this helps keep you and your skin hydrated and prevents dehydration, which is much more common when it’s hot. Drinking plenty of water also helps flush out toxins and helps balance any extra alcohol you might be drinking! Drink plenty of water, herbal and green teas and your Beauty & Go.

Green Tea is especially good, as it contains polyphenols, powerful antioxidant and anti-inflammatory compounds that can help make your skin more resistant to sunburn, inflammation and even the longer term ageing effects of the sun.8

Dark chocolate is one of the best sources of a type of antioxidant called flavonoids, which can help protect the skin. Enjoy some every day – you are on holiday after all!

Selenium is an essential mineral that protects against age spots and may even be good to fight sun negative consequences. Good sources are fish, Brazil nuts, sunflower seeds, mushrooms and whole-grains. Just 3 Brazil Nuts per day and one Beauty & Go Skin Revivedrink will meet your needs.

TOO HOT FOR TEA?

Try Beauty & Go Vitality Drink instead, which contains Green tea and lots of other energising refreshing ingredients.

BEAUTY&GO-Vitality-170x

pepinoSunburn Relief

If you do get caught out, the following will provide instant and natural relief.

Cucumbers are naturally cooling and can help reduce inflammation and skin damage. Blend chilled cucumbers straight from the fridge and apply to affected areas for instant relief.

Aloe Vera provides cooling relief to sunburn, due to its calming, anti-inflammatory effects. Aloe Vera promotes healing and cellular repair of the skin and is extremely hydrating, so is great to apply after a day in the sun to restore moisture, even if you don’t get burned.

Skin Revive Drink

Beauty & Go Skin Revive contains high levels of antioxidants to protect your skin against UV and free radical damage, including pomegranate, raspberry and resveratrol from grapes. It also contains the mineral selenium and vitamin E. For more information click here.

References

1. Fuchs J. Potentials and limitations of the natural antioxidants RRR-alpha-tocopherol, L-ascorbic acid and beta-carotene in cutaneous photoprotection. Free Radic Biol Med 1998;25:848-73 [review].
2. Fuchs J, Kern H. Modulation of UV-light-induced skin inflammation by D-alpha-tocopherol and L-ascorbic acid: a clinical study using solar simulated radiation. Free Radic Biol Med 1998;25:1006-12.
3. Eberlein-Konig B, Placzek M, Przybilla B. Protective effect against sunburn of combined systemic ascorbic acid (vitamin C) and d-alpha-tocopherol (vitamin E). J Am Acad Dermatol 1998;38:45-8.
4. Aust O, Stahl W, Sies H, et al. Supplementation with tomato-based products increases lycopene, phytofluene, and phytoene levels in human serum and protects against UV-light-induced erythema. Int J Vitam Nutr Res 2005;75:54-60.
5. Lee J, Jiang S, Levine N, Watson RR. Carotenoid supplementation reduces erythema in human skin after simulated solar radiation exposure. Proc Soc Exp Biol Med 2000;223:170-4.
6. Heinrich U, Gartner C, Wiebusch M, et al. Supplementation with beta-carotene or a similar amount of mixed carotenoids protects humans from UV-induced erythema. J Nutr 2003;133:98-101.
7. Pacheco-Palencia LA1, Noratto G, Hingorani L, Talcott ST, Mertens-Talcott SU. Protective effects of standardized pomegranate (Punica granatum L.) polyphenolic extract in ultraviolet-irradiated human skin fibroblasts. J Agric Food Chem. 2008;56(18):8434-41.
8. Rhodes LE1, Darby G, Massey KA, Clarke KA, Dew TP, Farrar MD, Bennett S, Watson RE, Williamson G, Nicolaou A. Oral green tea catechin metabolites are incorporated into human skin and protect against UV radiation-induced cutaneous inflammation in association with reduced production of pro-inflammatory eicosanoid 12-hydroxyeicosatetraenoic acid. Br J Nutr. 2013 Sep 14;110(5):891-900.

summer-challenge-BGO

Can you believe its half way through May already? Before long it will be summer holiday time, which means that now is the time to start thinking about getting yourself ready for the beach.

A couple of months is the perfect amount of time to make lasting and visible changes to the way you look from the inside out, such as getting your skin glowing and your body in shape. Below are my top tips and advice for everything you need to get yourself looking and feeling beautiful for your summer holiday.

Weight

bascula

This has to come first as it’s the first thing most of us think about when it comes to wearing a bikini.

My first piece of advice is don’t be tempted by fad diets – they simply don’t work and usually lead to a ‘rebound effect’ involving re-gaining the weight lost plus a little bit extra (this can also set up the classic “yo-yo dieting” pattern and an unhealthy relationship with food).

Another common mistake is that people think they can lose weight by exercise alone without changing their diet. Weight loss is in fact around 70% down to diet and only around 30% exercise, so you have to get your food right – the two together will of course get you the very best results.

Follow my tips below for simple but effective changes you can make to your diet for permanent weight-loss.

My top 5 weight loss tips:

  • Eat regularly

    Eat regularly  – this is so important, regular meal times regulate your appetite and reduce the chances of over-eating.

  • Fruit & vegetables per day

    Eat at least 7 servings of fruit and vegetables per day to fill you up with nutrients and reduce the amount of more energy-dense foods you eat. Beauty&Go drinks can provide one of your servings and they are calorie-reduced, so make the perfect addition.

  • Don’t avoid carbs!

    But choose the right ones – quinoa, rye bread, sweet potatoes, oats, brown rice, pulses and buckwheat are the very best, and anything whole-grain is good.

  • Change your meal pattern

    Food is for energy, which we need most during the day to fuel us through our activities. Adjust your meal pattern so that you eat a little more at breakfast and lunch and a little less at dinner – you will find your appetite adjusts accordingly.

  • Protein

    Protein keeps you full so include some with every meal. This is especially important for breakfast, which tends to be carb-based. Try eggs (proven to make you eat less over the day), yoghurt, and nuts and seeds on your porridge.

 

Skin

piel-perfecta-para-el-verano

We all want glowing radiant skin on holiday, especially as we tend to wear less make-up when it’s hot. The food you eat can have a visible effect on your skin, so here are my top tips for clear and glowing skin this summer.

  • Include essential fats every day, which act as a natural moisturiser from within. Good sources are oily fish, nuts, seeds especially flax, pumpkin and chia and avocadoes..
  • Antioxidants are your best weapon against skin ageing, protecting your skin cells against free radical damage. Include berries, broccoli, beetroot, spinach, cocoa, grapes, plums and green tea every day. Beauty&Go contain MacroAntioxidants®, which provide more powerful and longer-lasting antioxidant protection than you can get from normal foods, so include every day!
  • Include food sources of lycopene (tomatoes, watermelon, papaya, red peppers and mango) and beta-carotene (orange and yellow vegetables) daily from now on, as these nutrients will build-up natural protection against UV damage when you go in the sun (never a substitute for sunscreen though!).
  • Good bacteria – did you know that the friendly bacteria in your gut have a host of health benefits, including improving the health of your skin? Live yoghurt contains these friendly bacteria and there are other foods such as artichokes, garlic, onions and asparagus, which stimulate their growth in your gut. The unique combination of fibre and antioxidants in Beauty&Go has also been shown in scientific studies to increase levels of beneficial bacteria in the colon.
  • Stay hydrated – this helps reduce wrinkles and also flushes toxins out of the body, which can show up on the skin as breakouts. Drink plenty of water, herbal teas and your daily Beauty & Go.

 

Sleep & Mood

dormir-mejor

When we don’t get enough sleep, skin looks dull, we age more quickly and the body even releases a hormone, which increases appetite. Stress plays havoc with our health, including exacerbating skin conditions such as acne and eczema. Feeling happy, relaxed and well-rested on the other hand, is the best way to a radiant, healthy glow and a more beautiful you.

My top tips for getting a good night’s sleep and feeling calmer.

  • tryptophan

    Include foods high in tryptophan (an amino acid increases sleep and happy hormones)  – almonds, turkey, chicken, bananas, spinach and other leafy greens, tofu, oats, eggs, pumpkin, sunflower, and sesame seeds, hazelnuts, prawns, pineapple, avocado and lentils.

  • caffeine

    Limit caffeine – it can take 10-12 hours to be fully metabolised, so avoid after lunch. Also has a dehydrating effect so limit to 1 or 2 teas or coffees per day. Try calming chamomile or valerian teas instead.

  • heavy evening meal

    Avoid a large, heavy evening meal if possible, especially difficult to digest foods such as red meat, fried foods, refined carbohydrates and spicy foods. Choose something light such as fish/chicken with plenty of vegetables

  • Early Dinner

    Eat at least 3 hours before bed – to allow enough time to digest the meal before you go to sleep – this improves sleep quality and energy the next day.

  • Yoga & meditation

    Yoga and meditation are scientifically proven to improve sleep and reduce stress levels. Did you know that regular meditation also helps weight loss and even increases success and creativity! Try 15 minutes per day and feel the benefits for yourself.