Nutrition

Food can improve your health or cause health issues. A healthy diet positively affects all of the body, including the skin. While many fitness centers only offer an exercise program, we offer a personalized diet and exercise program at VIP Fitness in Fort Lee, NJ. You’ll be amazed at the difference eating healthy can make. It can make weight loss easier, improve health issues, and even make your skin look its best. Good nutrition builds strong cells and improves your complexion from the inside. It can improve your skin far better than any expensive cream or lotion.

Knowing your skin type can guide you to the best diet.

Most people know whether they have dry or oily skin. It’s as simple as washing and drying your face, waiting a few hours, and then examining it. If your cheeks look dry and flaky, it’s dry. If it’s oily around the nose and above the brow—the T-zone—but the cheeks are dry, it’s a combination skin. If you place a tissue on your skin after two hours and the tissue sticks due to grease and oil, it’s oily. A healthy diet can deal with each type of skin and help troubled skin that is prone to breaking out.

Include a wide assortment of colorful fruits and vegetables.

Plant phytonutrients can determine the color of the produce. For instance, a deep red, purple, or blue color indicates anthocyanin, a powerful antioxidant that also makes blueberries blue. It’s anti-inflammatory and can help reduce skin irritation that causes breakouts. Orange fruits and vegetables contain beta carotene that converts to vitamin A and is a natural sunscreen.

You need fat in your diet, but it needs to be healthy fat.

Most people get upset when they hear the word fat but you need healthy fat. Healthy fat is necessary for burning body fat and plays a vital role in attractive skin. Omega-3 fatty acids help reduce or eliminate inflammation. That can reduce the risk of acne and keep skin clearer. Zinc, vitamin E, and protein are also necessary for healthy skin. Walnuts and fatty fish provide these nutrients. Avocados provide healthy fat that protects the skin by keeping it supple and moist.

• A study in the Journal of the Academy of Nutrition and Dietetics noted that food high in sugar, including highly processed food, increased the potential for breakouts and complexion issues. Consuming food lower on the glycemic scale improved skin.
• The older you are, the more water you need to drink to plump skin. Seniors tend to dehydrate faster and that shows by creating lines and wrinkles. Adequate hydration can plump skin. Including juicy fruit and vegetables in your diet also helps hydrate skin.
• Red and purple grapes contain resveratrol that’s an antioxidant. It’s an antioxidant that can slow skin aging. Eating probiotic foods such as yogurt or kimchi helps balance the body’s microbiome to prevent damaging bacterial growth.
• Don’t forget to include foods high in vitamin C, like broccoli. Vitamin C is necessary for collagen production. Collagen improves skin hydration and elasticity. Bone broth is another collagen source.

For more information, contact us today at VIP Fitness Center

Many people in Fort Lee, NJ, make healthy snacks ahead, so they’re ready when hunger hits. It can happen when you’re driving, at work, or home. Having them ready allows you to snack while sticking with a good nutrition program. Some people may think snacking is bad, but that’s not true. It’s an important part of any weight loss program. It helps you feel satisfied throughout the day so you aren’t tempted to eat junk food and won’t overeat at the next meal.

Have easy options in your refrigerator.

Fruit is an easy option that can be refrigerated or stored outside the refrigerator. Watermelon and cantaloupe are two examples of fruit you can prepare ahead and have ready. Just cube them and store them in the fridge for a cool treat that will satisfy both your need for a snack and your sweet tooth. Keeping berries, cherries, and grapes ready to eat is another option. You can even layer small mason jars in a parfait style with Greek yogurt, berries, bananas, and nuts. When you’re ready for a snack, they’re ready for you.

Of course, you can’t forget veggies and dip or popcorn.

You can make microwave popcorn from scratch. A microwave container with a lid you put on loosely and a bag of popcorn kernels are all you need. It’s healthier than the commercial microwave and far less expensive. Air-popped corn is the best option. Add flavor with seasonings. Having fresh veggies ready to eat can help provide snacks and ingredients ready for meal preparation. Use hummus or seasoned Greek yogurt for the dip.

Make trail mix and control ingredients while lowering the cost.

Trail mix can contain almost anything from nuts to M&Ms. Most of the trail mix you purchase contain lower-cost ingredients or ones that aren’t healthy. Create your own style of trail mix with nuts as the primary ingredient. Add in seeds, like shelled sunflower or pumpkin seeds, and dried fruit. You can add small amounts of dark chocolate, popcorn, peanut butter chips, or a few pretzels. If you want to add a little spice, salt, nutmeg, or cinnamon.

• Peanut butter is a delicious topping for fruit. Slice apples and put on some peanut butter. You can also combine sliced cheese with fruit for another easy-to-make snack.
• Cottage cheese and unsweetened applesauce make a good go-to snack. You can also top the cottage cheese with fresh fruit like berries, pineapple, or strawberries.
• Having a cold treat ready in the summer is important. Frozen grapes are a delight. You can also blend fruit and pour it into ice pop molds. Just blend, freeze, and when you’re ready for a cold treat, eat.
• If you need more fiber in your diet, make overnight oats and have them ready for those snacking emergencies. Top it with fruit or flavoring as a filling, but delicious snack.

For more information, contact us today at VIP Fitness Center

Eating healthy is important. Healthy eating is about avoiding food that harms the body and consuming more food that offers benefits. Is apple cider vinegar—ACV—one of those? Many people in Fort Lee, NJ, believe it is. You can use it as a skin toner, hair rinse, acne treatment, and natural deodorant, but the real power is the flavor it adds to food and the health benefits it provides. ACV can even boost weight loss.

ACV is a fermented liquid.

ACV starts out with apples. The apples are chopped and put in water with sugar, which allows yeast to ferment it and turn it into hard cider, which is alcohol. The process doesn’t stop there. A second fermentation process turns the alcohol into acetic acid. The acetic acid gives it a sour flavor and strong smell. It’s also why ACV has health benefits. It’s a probiotic that boosts beneficial microbes and improves gut health and improves the immune system.

ACV may be beneficial for weight loss.

Both animal studies and human studies show benefits from ACV for weight loss. Rat studies show that acetic acid increases the metabolism of rats and prevents fat from being deposited. The reduction in fat deposits may have occurred because the rats given ACV were more active. Human studies came to similar conclusions. Compared to individuals that drank plain water, a group taking a tablespoon or two of ACV in water showed increased weight loss and better cholesterol levels. Other studies show consuming it in water increases the feeling of fullness, so people ate less.

Diabetics and those with insulin resistance may benefit from using ACV.

Insulin resistance occurs when insulin doesn’t cause cells to open to and uptake glucose from the blood. The high glucose levels trigger the production of more insulin. Eventually, the constant production of insulin can affect the body’s ability to create it, leading to type 2 diabetes. Several smaller studies show that ACV can improve insulin sensitivity and cause fasting blood sugar levels to be lower.

• High blood sugar levels not only affect diabetes. It can result in chronic disease or early aging. ACV can lower blood glucose levels.
• While ACV has many beneficial properties, it’s not a substitute for medical treatment or a healthy diet and regular exercise. Always consult your healthcare provider before making dramatic changes to your diet.
• The acetic acid in ACV can create problems for anyone with stomach issues. Never take it without diluting it. Mix ACV with water if you’re using it as mouthwash or for a sore throat. Limit use as a tooth whitener.
• Rubbing ACV into the scalp is beneficial as a dandruff treatment. Mix it with water and spray it on pets in the summer to help reduce flea problems. Fleas don’t like the slightly acidic conditions it creates.

For more information, contact us today at VIP Fitness Center

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