Nutrition for Beauty

“The best anti-aging secret is a great diet.”

— Haideh Hirmand / MD

Your diets affects not only your weight and health, but also the luminosity of your skin. The skin is your largest organ. When you eat right, it shows – in the radiance of your skin and the luster of your hair. Our nutritional specialist will create a plan that fits real lifestyles for the best “Nutrition for Beauty” for you.

Good nutrition supports the entire body, inside and out. Below are some suggestions that are the basics of a healthy and sustainable nutrition lifestyle. There are four main nutrition points to keep in mind specifically for that healthy and beautiful glow.

DRINK H2O!

Water is vital to our health and well being, it flushes wastes from our systems and keeps our cells and tissues hydrated. If you want your skin to look radiant and feel soft, water is essential. Healthy skin is hydrated; dehydrated skin is tired and old looking. Our bodies require a minimum of two quarts of water a day for optimal functioning. Generally speaking, a healthy diet (filled with lots of fruits and vegetables) will provide you with about a quart. So, you need to drink an additional quart or 4-5 large glasses of water per day. When the weather is warmer you should increase your overall fluid intake.

MAKE SURE TO EAT YOUR FRUITS AND VEGETABLES

There are so many benefits to loading up on fruits and vegetables that it’s hard to know where to begin. Fruits and veggies are loaded with good nutrients for your body. They contain lots of vitamins, minerals, fiber, and water. Fiber is necessary for proper elimination and it fills you up so you ultimately you eat less.

Fruits and vegetables also contain high amounts of antioxidant nutrients and phytochemicals. Antioxidants prevent free radical damage to the cells, thereby decreasing signs of premature aging and reduce the risk of many chronic diseases. Phytochemicals are the compounds in fruits and vegetables that give them their color. They also contain high amounts of powerful antioxidants and protect the plants from disease. When you eat a very red apple or lots of green veggies you benefit from these phytochemicals. Tip – always go for the most colorful fruits and vegetables you can find. These will be richest in phytochemicals.

Many cosmetic companies are putting antioxidants such as Vitamin C and CO0-10 in their face creams. Benefit inside and out by having at least two pieces of fruit a day and at least one large serving of vegetables with lunch and dinner. Vegetables also make great snacks!

EAT REASONABLE AMOUNTS OF WHOLE GRAINS

Whole grains, such as whole grain breads and cereals, contain lots of fiber. They also contain a wide variety of B vitamins, vitamin E, and various essential trace minerals.

B vitamins support the nervous system and replenish what gets depleted in the body from stress, alcohol and fatigue. Biotin, a member of the B Complex family, shows good results in controlling hair loss, dermatitis, eczema, dandruff and other scalp problems. Many shampoos contain biotin.

Vitamin E is a super antioxidant and trace minerals are necessary for proper metabolism of vitamins. Enjoy whole grains early in the day for breakfast and lunch (one serving for each meal – for example, a bowl of whole grain cereal for breakfast, a whole grain roll for lunch) and see your energy soar – no dark circles under your eyes!

ENJOY HIGH QUALITY PROTEIN EVERY DAY; HAVE FISH THREE TIMES A WEEK

Have a 3-4oz. portion of a fish that’s high in Omega-3 fatty acids at least three times a week and your body and face will thank you for it. Fish, like salmon, tuna, sardines, mackerel and other cold water fish, are full of Omega-3 fatty acids. Omega 3’s provide a wide range of benefits including smoother skin, smoother muscle action, and better digestive function. Omega-3’s are a “good fat” that helps to decrease bad fat in the body.

As an aside, other great sources of protein are lean beef, nuts, and beans. Lean beef is full of great things for your body, like the mineral zinc – great for wound healing and your immune system. Meat also has carnitine and CLA (conjugated linoleic acid) both necessary for fat metabolism. Eat a few ounces of lean red beef twice a week and see the results in your muscles! Nuts are also a great source of protein and of the good fats your body requires with the added benefit of being high in fiber. Beans have both fiber and protein.

For vegetarians, good sources of protein are eggs, nuts and nut butters, seeds, soy protein/tofu and beans, and dairy products.

Remember – protein and “good fats” have high satiety factors. This means you feel and stay full longer, and ultimately take in fewer calories.

Remember it’s what you do most of the time that counts…. So make the most of your meals. Eat healthy, delicious foods and don’t worry about having an occasional rich meal or dessert. It’s all about a healthy balance – so eat well, enjoy yourself and be beautiful!

In conjunction with Tana Kokol, R.D., Vitality Nutrition 160 E 84TH STREET, NY 10028, (212) 744-6326