MY TIPS TO SHINE AND BE HEALTHY THESE HOLIDAYS

 

MY TIPS TO SHINE AND BE HEALTHY THESE HOLIDAYS

 

Hello!  If spring was the time to clean up and plant the seeds of health and beauty, summer is the time to bloom to look our best.  If in the spring you opted for green foods and a detox routine, surely you already look and feel great.  With the onset of summer, by reducing stress and spending more time in the sunlight, you will feel more energy and your immune system will be strengthened.

Nature is wise.  In spring, being a time of cleaning, it provides us with many green foods and in summer what we need are fruits and vegetables high in water to keep the body hydrated and high in phytonutrients, to protect us against the aging rays of the sun.  Obviously, you already know the importance of sunscreen, but I invite you to also protect your skin with foods that provide antioxidants and anti-inflammatory components, which will prevent sun damage and premature aging.  The summer diet is high in fruits and vegetables, smoothies, juices, and raw foods.  In general, we need to eat lighter and be more active.  Choose fresh, lively and colorful foods.

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Don’t let yourself go downhill with food and bad habits.  I understand that summer is a time to rest, especially since people usually come from the bikini operation starving themselves to reach the summer and dedicate themselves to eating.  This is the wrong way to deal with losing weight and keeping it off.  If you starve yourself, you lower your metabolism and you arrive with more desire to eat everything that you were restricting yourself, getting fatter and fatter, and then arrive in the fall and go back to a diet.  It’s a very sad and restrictive way to live, isn’t it?  It is better to eat well, giving ourselves our whims from time to time, for example on weekends, and thus leave the weight fluctuations that do not bring us anything good.  Remember that the peso is like a loan to the bank, that loan will not disappear, yes or yes you will have to end up paying it, and with interest!

 Tips for a healthy summer

Eat fresh foods, such as watermelon, cantaloupe, cucumber, celery, watercress, lemons, tomatoes … They are natural diuretics to keep you slim and prevent inflammation.  Gazpacho is one of the best human inventions, thanks to Spain for the wonderful gift that J has given us (obviously without bread).

Avoid sun damage.  Increase the protection of your skin with foods that serve as a shield against the sun’s UV rays, such as tomatoes, carrots, peaches and green vegetables, which contain antioxidants such as lycopene and beta-carotene.

Do not forget to drink more water than normal, since in the hot months the body sweats more and you become dehydrated faster.  When you wake up, have two glasses of water, two in the middle of the morning, two in the afternoon, and one before going to sleep.  Gatorade and other hydrating drinks are bad for your health, since I assure you that that phosphorescent blue color does not come from blueberries, and it contains large amounts of sugar.  Instead of artificial drinks, better drink coconut water (ideally, it should be unpasteurized and fresh), but if not, at least it does not have things added.  Coconut water is the best hydrating drink as it contains all kinds of electrolytes.

Go for a run, a walk, or a swim.  Get off the couch!  It will help you maintain a good weight on vacation.

Eat light foods.  In the summer we must eat raw and fresh things.  Try gazpacho, salads, juices, and smoothies.

Consume a teaspoon of camu camu every day.  It will provide you with 1180% of the recommended daily dose of vitamin C, and a particularly powerful antioxidant that also helps in the production and maintenance of collagen.  Other foods high in vitamin C are bell peppers and papaya.

Limit dehydrating foods like coffee, theine teas, and alcohol, and eat spicy foods in moderation, as they overheat your body and are exactly what we don’t need in summer.

Limit very heavy foods such as red meat, pizza, hamburgers, French fries, dairy, etc., as they have Yang energy, which warms the body, and we do not want to create bad and heavy digestions.  Better consume those of Ying energy, which according to traditional Chinese medicine are fruits, vegetables, whole grains, healthy fats such as avocado, olives, nuts, etc.  Eating light is very important this season, as you need to strengthen the intestine and keep it clean.  The time of cleansing is when the body is not in the process of digestion, so it is important not to eat all day and sleep at least 8 hours every night.

In summer, nature gives us many delicious desserts, such as berries, melons and tropical fruits.

Avoid foods high in sugars, charcoal grills, and alcohol as they create advanced glycation end products (AGEs), which are proteins that tighten and wrinkle your skin.  The more AGEs around you, the more susceptible you are to damage from the sun’s rays.

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A little vitamin D is healthy.  Vitamin D is essential for your health, it is a hormone that strengthens bones, fixes calcium, and strengthens the immune system, among many other functions.  Vitamin D comes from the sun, spending 5 minutes a day in the sun (always covered in the face) without a protector will give you healthy levels.  After that sunbath, in the shade!

Between the pool and the sea, always choose the sea (if you can).  Pools are filled with chlorine and other chemicals to keep them clean, and your body absorbs them.  Also, many people are not clean and instead of going to the bathroom they go to the pool, eeeeewww!  The sea is much cleaner and brings many benefits for your skin:

MY TIPS TO SHINE AND BE HEALTHY THESE HOLIDAYS

 – Salt removes toxins and acts as an exfoliant.

– It has many minerals that replenish your deposits.

 – It has the ability to heal and rejuvenate the skin.

Rest well!  Summer is the time to rest, disconnect and leave your cell phone in your room.  Try to sleep a lot and practice activities that help you reduce stress to lower the hormones that make you fat, age and degenerate your body: cortisol and adrenaline.  Change the perspective of vacations, that it is time to rest, to be with family and friends, and to be outdoors, not days to drink alcohol, eat excessively and end up worse than how you started the summer.

 The star foods of the summer

Peaches and nectarines: loaded with beta-carotenes (4 peaches give us 60% of the recommended daily dose) and vitamin A (beta-carotene is the precursor) that protects us against the damage of the sun’s rays while nourishing and strengthening  hair, skin and nails.  Also, they are a good source of copper, potassium, and iron.  They are wonderful for digestion due to their mild laxative effect.  Dried fruits have a very high concentration of sugar, always opt for fresh ones.

Blueberries: Blueberries don’t look very powerful on the outside, but the reality is that their bright blue color contains an army of phytochemicals that keep you healthy and pretty.  There is one in particular, anthocyanin, which improves elasticity and strengthens connective tissue.  It also contains vitamin C, vitamin E (their binding is very powerful, since vitamin C regenerates vitamin E within the body) and potassium, which improves the circulation of nutrients and oxygen.

Watermelon: watermelon is the best drink for your body and skin, since it is 92% water.  It contains, like tomatoes, an antioxidant called lycopene, very powerful in the fight against prostate cancer and against the harmful rays of the sun.  To keep you slim in the summer, watermelon reduces fluid retention, lowers body temperature and detoxifies the body.  It contains iron, important for the production of red blood cells, which leads to healthy, strong and shiny hair.

Cherries: Whether in a red or yellow version, cherries contain an explosion of antioxidants that allow you to feel and look young.  It contains anthocyanins and quercetin, and it is also antihistamine, which reduces allergies.  Cherries are one of the most anti-inflammatory foods around, loaded with vitamin C and with a potent dose of beta-carotenes.  They also contain melatonin, which regulates your sleep cycles and makes you sleep better.

 

THE BEAUTY OF FALL – simple tips of health

 

The beauty of fall

 

 

Hello!  WELCOME TO AUTUMN.  The days are shorter, the light is dimmer, and the air gets colder.  You can surely feel the radiance of summer escaping from your skin.  But do not worry, there is no need to suffer from pale skin, dry hair and broken nails due to the drop in temperatures, since we are going to fill our body with the star foods of autumn, which will give you all the tools you need to  shine from within.  The bright antioxidant-packed fruits and water that characterize summer have disappeared, to be replaced by the new colors, functions, and flavors of fall foods.  With the spectrum of autumnal colors you will maintain your luminosity and beauty throughout the cold months that approach us.

Skin Regimen Night Detox

During the summer, the intense heat and UV rays of the sun have taken their toll on your skin and hair, so fall is a great time to repair and revive your beauty.  The good news: the foods in your fall basket repair that damage, fight the signs of premature aging, and attack the dryness that accompanies the cold months with their changes in temperature.  It’s no surprise that fall foods are wonderful to replenish and repair.  For example, did you know that pumpkin is loaded with vitamin A to enhance the repair and nutrition of your hair, nails, skin, bones and teeth?  Beta-carotenes (phytochemicals that give autumn foods their orange color) are precursors of vitamin A, which, as we have said, repairs and regenerates.  Nature is wise, so we must listen to it and change our diet so that it goes according to this season, with slightly heavier foods, creams and legumes, which will keep us warm this season.  Here are my 10 tips for the autumn season:

Continue starting your day with a glass of warm lemon water to support detoxifying and digestive functions.

It is important to keep our body warm, clean and hydrated with teas and infusions.  Green tea has an extraordinary ability to stop the function of different enzymes that cause wrinkles, and its benefits increase when you drink it with a little lemon.  Another option is the famous matcha tea, to which to give it a creamy and delicious touch you can add a little oat milk (matcha tea must come with the powder, heat the oat milk, add ¼ teaspoon and beat it  a couple of seconds).  Matcha tea has about 10-20 times the antioxidants of green tea.

The cool and refreshing smoothies of summer may not be enough to maintain a good temperature this season.  You will crave hot and stronger foods as we approach winter.  This gives us the perfect excuse to eat more whole grains such as millet, amaranth, oats and quinoa, which is the healthiest and most versatile.  Cook a large portion and use them for breakfast, lunch or dinner.  For breakfast you can make porridge with almond milk, cinnamon, vanilla, banana and apple.

Increase your beauty and health with fall foods (sweet potato, cabbage, pumpkin and broccoli) to give your body the tools it needs to repair and rejuvenate the damage generated by the hot summer.  Fall foods are particularly rich in vitamin A, one of the best nutrients for repairing your skin, hair, and nails.

Don’t let your guard down against Public Enemy # 1: Sugar.  Remember that it is the worst ally of your beauty, so be careful with pastries and industrial foods processed and loaded with anti-nutrients.

Improving your digestion strengthens your beauty and your immune system in this time when we are more susceptible to colds.  Take probiotics and fermented foods.  Buy echinacea pills, which strengthen your defenses and consume roots such as turmeric and ginger.

Buy a 1000 mg vitamin C supplement or half a teaspoon of camu camu.  Vitamin C, in addition to helping the body produce collagen, strengthens your immune system and helps you prevent diseases.

For fall cravings for hot, heavier meals, I recommend legumes with greens.  You can make spoon dishes (but without chorizo ​​pleaseoooooor!).

Try not to have dinner too late, so your body has time to rest and repair itself during the night and does not waste energy on digestion.

The beauty of fall

Vegetable creams are a wonderful fall addition.  Instead of taking green juices to detoxify, you can make creams of green vegetables, millet, white beans, pumpkin with coconut, etc.  A wonderful option for a light, purifying and hot dinner.

Autumn foods

 Firg

These little gems of nature are loaded not only with the minerals of beauty, but with all kinds of minerals such as calcium, magnesium, potassium and manganese (did you know that 5 figs have more calcium than a glass of cow’s milk?)  .  In addition, its seeds have a laxative effect that cleanses your intestines of toxic waste and mucus.

 PUMPKIN

A single cup of pumpkin puree contains enough beta-carotene to provide you with the recommended daily dose of vitamin A. In addition, its seeds contain a lot of zinc (people who suffer from acne are usually deficient in this beauty mineral, for  what pumpkin seeds are an excellent option to keep skin clear of acne).  The seeds also contain tryptophan, an amino acid that is a precursor to serotonin that helps you to be calm and relaxed.  Pumpkin and its seeds contain a long list of anti-aging nutrients, such as omega 3, vitamins A, B, and K, and minerals such as magnesium, iron, and copper.

 BONIATO

The wonderful orange color of the sweet potato is its spectrum of beta-carotenes.  With just one cup of this tuber we have 769% of vitamin A, along with extraordinary doses of vitamin C and B complex. This complex hydrate will make you feel satisfied without drastically elevating