Surf’s Up! Get Bikini Ready in 5 Easy Steps

IMG_7958By Beata Rydyger BSc, RHN

The dog days of summer are well upon us – finally! – which means you’re probably gearing up to bare it all at the beach, pool or just because. Whether you’re an east- or west-coaster (or somewhere in between), you’ll surely agree that summer promotes shorter hemlines and slimmer waistlines. But before embarking on a caffeine-induced mega-marathon at the gym, check out these 5 simple tips that will have you bikini-ready before you can shout “surf’s up!”.

Count nutrients, not calories

Sounds shocking but it’s true! Calories are nothing more than a number and a nasty source of restriction with little value to overall health and vitality. Instead, fill up on foods that are closest to their natural state like seasonal fruits and vegetables, fibrous whole grains like quinoa or millet, power-packed proteins like hemp seeds and essential fats like the omega-3’s to guarantee a full spectrum of nutrients. Doing so will keep your metabolism high and fat-burners set to full blast. Become a clean eating machine and kick calories to the curb—for good!

fgrG-DMbJBLImD-D74IFNEM0ArQAqCZtkUgWSYBCStYChew chew chew!

Here’s a weight-loss remedy so simple that even a bunny rabbit can do it: chew, chew, chew! You can eat all the nutritious foods you want but if your digestion isn’t up to par your waistline will suffer. Chew your food at least 10–15 times before swallowing or until it feels like soup in your mouth (which is gross, but good!). This allows the digestive enzymes in your saliva to start breaking down food particles so that your stomach and intestines don’t work overtime. The result is better absorption of nutrients, more efficient elimination of waste and a flatter, bloat-free belly.

Ditch the drip

Sorry my dear java-drinking boho beauties but attaining that bikini-ready bod might mean cutting out coffee or at least trimming to one cup per day. Believe it or not but when you drink coffee your body releases many of the same hormones as when you’re stressed. These hormones, namely cortisol, wreak havoc on your insides by boosting inflammation, causing blood-sugar instability and by affecting fat storage and abdominal weight gain! Try cleaner, reduced-caffeine alternatives like green tea, yerba mate or caffeine-free coffee subs like Dandy Blend, kombucha or rooibos tea.

j_mVg1AgHFpvcNQuekrHRVpBHwz05xqSp9f116CaypQSnack smart

Eating 3 meals a day is becoming so outdated it’s ancient! Nowadays it’s all about snacking—and snacking smart! That means you want to be noshing on 3 or so mini meals and 2–3 snacks per day. This allows the body’s blood sugar levels to remain stable so as not to disrupt insulin levels and fat storage. As a quick rule of thumb: add protein to each snack, eat slow and eat until you feel almost full.

Before you catch a wave, catch some ZZZ’s

Getting an adequate amount of shut-eye per night is just as important as daily exercise for optimal weight loss and management. When you compromise sleep your body produces more of the hormones that trigger hunger and fewer of the hormones that reduce appetite. On top of that your body becomes depleted of nutrients that help keep stress in check and blood sugars stable! Tips for a solid sleep? Avoid eating at least 3 hours before bedtime and sleep in complete darkness sans electronics. Sweet dreams!

Beata Rydyger is a Holistic Nutritionist. Health Writer. and Natural beauty expert. Find more of her below: 

5kHcgObbFacebook: She Lives Clean
Twitter: @shelivesclean
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5 Tips to a Joyous 2014

5 Tips to a Joyous 20142012_09_15_103

Joy McCarthy www.joyoushealth.ca

The beginning of a new year is a wonderful time for renewal and the perfect opportunity to establish some new habits for a joyous 2014. Here are my top habits that don’t require any dieting, deprivation or denying yourself of any goodness whatsoever! All of these habits will set you on a permanent path joyous health.

Cook your own food.

One of the first questions I ask when consulting a new client is “do you like to cook?” and if they say no, then my next question is “are you willing to cook if this is going to ensure you reach your goals” and the answer is always “yes”. I ask this question because it often determines success or failure. Most of us do not have the financial freedom to hire someone to do all the cooking for us, but we can carve out time in our schedule to make our own food.

Cooking your own food is a fantastic way to improve your eating habits. When you cook your own food you are more likely to make healthy choices because you have more awareness of what you are putting in your body. If you are concerned that “healthy” means flavourless, then you just need some yummy inspiration, which leads joyously well into my next point.

Try one new recipe per week.

A simple way to get some motivation in the kitchen is to try out a new way to cook your favorite veggies, or find a vegetable or spice in the supermarket you’ve never eaten before and look up recipes that appeal to you. This is a great way to increase your vegetable intake, and it’s a fun way to introduce new foods! Try a recipe from my book JOYOUS HEALTH: Eat and Live Well Without Dieting, the “Clean Beauty Smoothie” is the perfect start to your day.

Give 20 second hugs.

The average hug lasts a measly 3 seconds! Hugging promotes the release of the love hormone, oxytocin. This lovely hormone eases anxiety, lowers blood pressure and heart rate. It also bonds people. Hugging is a great way to feel more connected with your loved ones. To ensure you have release of this love hormone make your hugs last, at least 20 seconds. You’ll be glad you did!

Dry skin brush.

The perfect way to feel rejuvenated and invigorated is to dry skin brush every single morning before you shower or take a bath. Dry skin brushing stimulates your lymphatic system, which is a network of vessels that exchange nutrients and pick up waste products from your circulatory system. When you dry skin brush, you enhance the removal of toxic waste products as well because your skin is your largest organ of detoxification. Plus it makes your skin GLOW!

Listen to Music

Just as minerals are essential to brain health, so is music. In fact, scientists have found that listening to music releases dopamine, a neurotransmitter in the brain linked to pleasure.

Music is great for kids too. Listening to music regularly before the age of 7 has a significant effect on the development of the brain a study published in the Journal of Neuroscience suggested.

You know how you feel when a great tune comes on the radio – joyous! You can listen to music anywhere – in the car, at the office or at home. It’s also a great way to enhance your workout! I highly recommend a daily dose of the music mineral.

 

Author of: JOYOUS HEALTH: Eat and Live Well Without Dieting

Looking for a detox program, we also love the Joyous 10 Day Detox