Ensure your health is in tip top shape for summer
As the sun gets warmer we’re all encouraged to spend more and more time outside, and of course we need to be healthy and happy.
Here we have nutritionist Amanda Hamiliton who works with Inner Me, a health and vitality supplement, share her summer health tips.
1. Choose protein-rich dishes
Your hair is largely made up of protein so choose protein-rich dishes if your hair is lacklustre. Eggs contain only around 80 calories and are a good source of protein, Vitamins B12 and D. Egg-based dishes such as frittata are picnic-friendly too.
Many of us spend time by the beach in summer where seafood and fish are plentiful on the menu. The good news is that salmon in particular is one of the best foods you can eat in terms of hair health. It is protein-rich and is an excellent source of essential fats, selenium, zinc, vitamins A and D and some B vitamins. It is also worth taking into account is that some oily fish contains iodine, a substance needed by your body to help regulate your thyroid.
Amanda also suggests the Inner Me Lustrous Locks supplements to give hair another healthy boost and ensure it gets all of the right nutrition.
2. Keep hydrated and spend short bursts of time in the sun to produce vitamin D
Simple dehydration is one of the key reasons you might feel a bit more wrinkled after your summer break. Most of us are aware that drinking water will improve the skin so sipping from a bottle of water throughout the day, around 2 litres on average, is a good rule to adopt. Drinking lots of water in one go isn’t the answer though because your kidneys will generally react by increasing the speed at which you lose it.
Whilst the skin of a sun-worshipper will age faster than someone not taking the sun, a complete retreat is not recommended due to sunshine’s vital link with vitamin D. With only ten per cent obtained by diet, Vitamin D deficiency is on the rise. It is required in the body to make proper use of calcium, for stronger bones and teeth, and maintain a healthy immune system. Ten to 15 minutes of sunshine, three times weekly is enough to produce the body's requirement of vitamin D.
The Inner Me Beautify Me supplements will also give your skin a healthy glow according to Amanda.
3. Timing is everything for a summer weight loss plan
If you spend the day going from sugary snack to sugary snack, the overall effect is that your body stores Stubborn fat around the middle is linked to a number of factors – including stress, and a diet high in refined carbohydrates.
There are other reasons to shape up your midriff too. Scientists have found that abdominal fat is more biologically active than other fat cells in the body, meaning it produces more hormones and other bio-chemicals that can have a profound effect on your health, increasing your risk of disease by promoting insulin resistance.
To make any summer weight loss plan easier, start during the first half of your cycle when levels of oestrogen are slowly rising. Studies suggest that during this phase, appetite tends to be lower.
To give your weight loss another boost, Amanda suggests the Inner Me Beautify and The Coffee Bean supplements.
4. Eat porridge to keep your snacking at bay
Porridge isn’t just for wintry mornings. Power up on family-friendly porridge in the morning, no matter what the season, for a slow release of energy, meaning you’ll be less likely to snack. Add a handful of seasonal berries to boost sweetness and you’ll get a mega-dose of nutrients at the same time.
If you juggle a hectic family life, the stress of keeping everyone happy can be a trigger for emotional eating. Stress experts tell us that there are certain ‘trigger' zones in a day such as running late for a meeting or work, or as soon as you come in from a tough day. If you can identify your trigger, spend a few minutes before you dive into the Sauvignon Blanc or biscuit tin, putting your energy into something to help break the habit. This can mean a walk around the block, a quick trip to the bathroom to retouch your makeup (and therefore feel better) or going for a shower. Chances are once you've taken that breather you are less likely to want to indulge.
5. Increase natural, digestion-friendly fibres in your diet
Sometimes getting in shape for summer is less about weight loss and more about beating the bloat as bloating can falsely change your shape and size. Depending on the health of your digestion you can gain weight or lose weight more easily. If you feel a constant ‘gnawing’ hunger, your digestion could be out of sorts.
Unless your digestion is working optimally, your mid-section can sometimes take on a bloated, distended appearance. Food intolerances can also make the body hold on to excessive water so you may feel ‘puffy’. A dodgy gut can also be the root cause of lethargy, headaches and skin problems.
Increase natural, digestion-friendly fibres in your diet such as those found in fruit and vegetables, especially carrots, cucumbers and celery, and brown rice. Not only will it boost your digestion, but it binds itself to excess oestrogen in the digestive tract and carries it out of the body.
6. Hay fever symptoms – eat organic honey
Lots of people eat organic local honey to help prevent and ease summer hay fever symptoms. There’s no strong research evidence that it works but the theory is that, because it contains tiny amounts of local pollen, it may help build your pollen tolerance. For those worried about their sugar intake, you cannot get around the fact that honey is a form of simple sugar. However, it is sweeter than white sugar so you tend to need less, and, if you were to add a teaspoon into a slow-release carbohydrate such as porridge, or spread it on a traditional oatcake, the impact is greatly reduced. My favourite is to drizzle it in a pot of quality, cold Greek yogurt.
7. Switch to low alcohol drinks
Switching from standard beer to a low alcohol version this summer will certainly save you calories, which means it’s better for your waistline too. An alcohol-free beer contains around 65 calories per 330ml bottle, while a standard beer usually contains 135 calories or more. This is because alcohol contains 7 calories per gram - more than carbohydrate or protein and almost as many as fat.
Beer does have some health benefits - much like wine, drinking a small amount is associated with protective effects on the cardiovascular system. Whether you are enjoying an afternoon in the beer garden or sipping Pimms by the river, support your liver, and help counter the negative effects of alcohol, with sulphur-rich foods, such as eggs, broccoli and onions.
8. Try seeds for a fuller-for-longer feeling
Add a tablespoon of seeds to your fruit salad to boost its nutritional benefits. Not only are they a source of protein, which helps you to feel fuller for longer, they’re a concentrated source of vitamins, minerals and healthy fats. Pumpkin seeds are particularly rich in iron and magnesium.
Try adding parsley to seasonal salads. It’s a natural diuretic so helps your body excrete excess fluids, helping beat water retention. Celery, cucumber and watermelon have a similar effect.
The Inner Me supplements help you achieve glowing skin, strong/glossy locks and also aids in speeding metabolism getting you in the best shape possible in time for summer.
In April, the product was successfully launched in Holland and Barrett’s and is being stocked nationwide in Selfridges, Boots, Whole Food Markets and many more.
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