Thursday, September 21, 2017

Cellulite, we all have it, so what can you do to manage it?

Natural Treatments for Cellulite
1. Eat a Healthy Diet
It’s been shown that reducing extra body fat through means like eating a healthy diet and increasing activity helps reduce cellulite. Losing weight, and then maintaining a healthy body fat percentage, may all help reduce the appearance of cellulite for those who do not wish to resort to liposuction.
Some of the top foods for decreasing or preventing cellulite are:
• Flaxseeds. Flax is great for skin health and losing weight as it modulates estrogen levels and may also increase collagen production. You can sprinkle flaxseed on your breakfast, in your smoothies or simply eat the seeds by themselves.
• Hydrating foods. Because dehydration can lead to bloating and dry skin, try to eat more naturally hydrating foods. These include fresh veggies and fruit, especially melon, berries, cucumber, celery, citrus fruits and fresh herbs.
• High-fiber foods. These include vegetables, nuts, seeds and berries. Fiber helps cleanse the colon, curb hunger, support your metabolism and balance hormones. High-fiber foods containing lots of antioxidants, such as leafy greens or berries, are also beneficial because of their ability to decrease free radical damage (which ages skin).
• Clean protein sources. High-quality protein foods like grass-fed beef, free-range poultry, pastured eggs, wild-caught fish and organic protein powder can increase metabolism and aid in cellulite reduction. Ideally, aim to consume at least 3–4 ounces with every meal.
• Potassium-rich foods. Flushing excess fluids and waste out of cells can help reduce cellulite. Green leafy vegetables, avocados, bananas, coconut water and cultured dairy are all high in potassium.
• Healthy fats (EFAs and MCFAs). Coconut and wild-caught fish contain fatty acids that promote healthy tissue. Consume 1 tablespoon daily of extra virgin coconut oil and 1 serving of wild-caught fish (or 1,000 mg of fish oil daily) for the best results.
• Kelp. Kelp has many benefits and is a very low cost nutrient. It contains a compound called “fucoxanthin,” which is found in chlorophyll bearing green plants. It can help the body burn fat, thus reducing the appearance of cellulite. Add kelp to your diet by sprinkling a small amount onto your savory meals.
• Water. Wondering if drinking lots of water is really that important for reducing cellulite? Yes! Water keeps skin hydrated and helps flush out toxic compounds from your body. These fatty globules under the skin harbor toxins and make cellulite more visible. Clean them out by drinking 8–10 glasses of fresh water daily. Well hydrated skin will look more even, with less of a lumpy, dry or aged look.
2. Consume More Collagen
Connective tissue which includes the layers of the skin are comprised of collagen. So when the skin is strong, cellulite appearance is diminished. Collagen is the most abundant protein in the human body and needed for skin’s elasticity, youthful texture and strength. One of the best ways to get more collagen is from consuming bone broth. Bone broth contains the amino acids called proline and glycine that make up collagen, along with important trace minerals and even antioxidant compounds. The collagen in bone broth can strengthen skin tissue and help reverse the underlying the causes of cellulite.
3. Exercise Regularly
Exercise can be your best ally when it comes to shedding extra body fat and getting rid of cellulite. Although long distance cardio can be of value in boosting your metabolism and helping you reach a healthy weight, doing interval training (also known as burst training) will likely be much more effective.
4. Myofascial Release
Myofascial Release with a foam roller. This is a simple and effective technique used to release tissue restrictions in the connective tissue beneath the skin, caused by trauma, inflammation or surgical procedures. A low-load, gentle pressure applied slowly over an area helps to elongate the fascia and connective tissue.
The Main Causes of Cellulite Recap!
Several primary factors contribute to the development of cellulite, including:
• Poor diet
• Fluid retention (which also causes bloating)
• Dehydration
• Lack of circulation (blood flow)
• Weak collagen structure of the skin
• Being overweight or having increased body fat
• Hormonal changes
• Lack of physical activity (a sedentary lifestyle)

Wednesday, September 20, 2017

Flexible dieting 101

Flexible dieting is becoming more popular in the fitness world. It's also known as macro counting or IIFYM vs the strict 7 meals a day where you stick to very limited sources of food like lean meat, rice, potatoes, eggs, and protein powder. This is essentially an alternative, more flexible eating approach than most standard (and outdated) diet plans that basically tell you what foods to eat and in what amounts.
With IIFYM, you are given “macros” for the day that you must follow. Macros are macronutrients, which are otherwise known as proteins, carbohydrates and fats. With IIFYM, you are given the total number of grams of protein, carbohydrates and fats that you can eat during a given day.
The concept is very simple – each macro has a calorie amount. Protein has 4 calories per gram, carbs 4 calories per gram and fats are 9 calories per gram. The beauty of IIFYM is that it’s simple and flexible. You do NOT have to eat the same boring foods over and over, nor do you have to eat food you hate. If you want a piece of cake, you work it into your macros.
You can eat a variety of foods which is not only great for dealing with cravings and unexpected work lunches or dinners out with friends and family, but it’s also a great way to make sure you get a variety of nutrients. Macros to me are exactly like having a budget. If I have $100 to spend, I can only spend $100 and no more than that. Depending on how strict you are, try to stick to your macros within + or – 5 grams.
To determine what your macros are, first you need to know what your goal is. You will need to figure out if you want to lose weight, gain weight or maintain your current weight. You can always use a generic calculator that will spit out a number for you OR you can hire a coach that will work with you to help you accomplish your goals which is the ideal situation. Why ? Every one is unique and different in the way they metabolize food. If you are not even eating 1200 calories today but the generator spits out 1600 calories, you will most likely gain weight if you make that jump. A coach will help build your metabolism so that you will gradually build up to that without fat gain.
Need help? Contact me today for a free call!