It’s no fountain of youth, but these bites will help you look great anyway.
Oct 18, 2018
If we really are what we eat, it’s time to step away from the Swedish Fish and pick up something slightly less processed. While it’s true that no single food will erase laugh lines or make you feel 22 again, a healthy diet full of anti-aging foods can boost skin quality, improve immunity, and more. Stock up on these expert-approved ingredients next time you’re looking to fill that grocery cart.
|No matter which nut you choose — Brazil, cashew, macadamia —they’re all anti-aging heroes thanks to their cholesterol-lowering and anti-inflammatory effects, says Julieanna Hever, a plant-based dietitian. Aim for one to two ounces each day, as they’re also fantastic sources of protein, fiber, and micronutrients.||NUTS|
|If you want to feel good all the way down to your bones, then you need to take care of, well, your bones. That’s where sesame seeds come in. “These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, and fiber,” says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. “A mineral-rich diet, along with adequate and appropriate movement, are a recipe for healthy bones for life.”||SESAME SEEDS|
|If you haven’t tried non-dairy milk yet, Hever wants to know what you’re waiting for. “Fortified plant milks are great for their optimal bone-supportive nutrients,” she says. That also means they’re great regardless of whether you’re actually a vegetarian. “Include a serving or two of hemp, soy, almond, or rice milk — fortified with calcium and vitamin D — into your daily diet.”||FORTIFIED PLANT-BASED MILK|
|This tropical favorite can help you appear seriously dewy: “Pineapple is rich in a mineral called manganese, which is needed to activate an enzyme called prolidase,” says Lisa Hayim, R.D., founder of The Well Necessities and TWN Collection. “Prolidase provides the amino acid proline for the formation of collagen in skin, which plays a role in skin strength and elasticity.”||PINEAPPLES|
|Sorry, but you’re going to have to pass on the milk chocolate and pick up the dark variety if you want to lock in those anti-aging health benefits. Why? “Dark chocolate is loaded with flavanols, which are believed to benefit [your] appearance by increasing blood flow to the skin,” says Mitzi Dulan, R.D., author of The Pinterest Diet. “Flavanols also absorb UV radiation, protecting your skin from the damaging effects of the sun.”||DARK CHOCOLATE|
|While nearly every mammal can make vitamin C naturally, humans lost that oh-so-stellar skill millions of years ago. But that doesn’t mean our bodies don’t need it. “Vitamin C plays a critical role in maintaining optimal genetic health, [and] it’s a crucial way to keep your skin looking brighter and younger,” says Sharon Moalem, M.D., Ph.D., author of The DNA Restart. Science backs her up, as a study published in the Journal of Clinical Nutrition found that women who consumed greater amounts of it had smoother skin and fewer wrinkles.||LEMON AND LIME JUICE|
|These tiny berries pack a mighty punch, as they contain more antioxidants than almost any other fruit, says celebrity nutritionist Lisa DeFazio. “They [also] give you protection against skin-damaging free radicals from sun exposure, stress, and pollution, and they have vitamin C, which helps prevent the wrinkles.”||BLUEBERRIES|
|Treat yourself to a slice of this summer fruit to keep your skin young. “Watermelon is packed with lycopene, which [acts] as a natural sunblock, protecting it from ultraviolet rays that damage and age the skin, create sunspots, and make skin look weathered,” say Lyssie Lakatos and Tammy Lakatos Shames, AKA The Nutrition Twins. The water content doesn’t hurt either, as its massive amounts helps keep your skin hydrated and plump, DeFazio adds.||WATERMELON|
|Besides quenching your thirst, oranges help keep your body youthful. “This great source of vitamin C not only helps to boost immunity, keeping your body in better working order, but they also help build collagen,” Lakatos and Lakatos Shames say. “Collagen makes the skin elastic, supple, and younger-looking.”||ORANGES|
|Just like the omega-3s found in salmon, avocados are jam-packed with the inflammation-fighting fatty acids that keep the immune system functioning properly. They also help both your mind and body age gracefully, so add the green fruit into your salads, top your toast, or use it to make a healthy pudding.||AVOCADO|
|Besides being wildly addictive in a froyo swirl, these tiny seeds also add a nice burst of sweetness to salads. “Pomegranate seeds contain compounds that fight damage from free radicals and increase your body’s ability to preserve collagen,” DeFazio says.||POMEGRANATE SEEDS|
|If you’re a fan of this briny fruit (yes, fruit), there’s no reason you shouldn’t eat it all the time. “Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger,” Moalem says. Just be sure to skip the canned kind, as the pitting process actually strips the olive of vital nutrients that you’re after.||OLIVES|
|“Soy foods [like edamame] are excellent for healthy bones and your cardiovascular system,” Hever says. “As women hit menopause and estrogen levels taper down, soy provides phytoestrogens, compounds [found in food that mimic estrogen], which have been shown to reduce bone loss and risk for heart disease.”||EDAMAME|
|“Mushrooms are one of the few foods that naturally contain vitamin D, a [nutrient that] most people don’t have enough of,” Lakatos and Lakatos Shames say. “Without [it], you can’t properly absorb calcium, which will lead to osteoporosis, broken bones, and a hunched spine — and nothing ages you more than that.”||MUSHROOMS|
|If you’re tired of boring ole’ white potatoes, grab the orange kind instead. Because they’re full of vitamin A (that’s what gives ’em the orange hue), they help fight off fine lines and wrinkles by revitalizing damaged collagen. Keep things simple by baking it in the oven, then topping with veggies or chili.||SWEET POTATO|
|Carrots have some pretty important traits. “They’re rich in vitamin A, which helps to restore and regenerate damaged collagen, an essential for the elasticity and regeneration of skin cells,” Hayim says. Research also shows that carrots have impressive cancer-fighting properties, so make like Bugs Bunny and grab ’em for a healthy snack.||CARROTS|
|You may not have liked broccoli as a kid, but there’s a good reason to eat it as an adult: A 2016 study found that it contains the plant pigment lutein, which is linked to “crystalized intelligence” — the ability to use the skills and knowledge you have now well into your elderly years. Talk about anti-aging for your brain.||BROCCOLI|
|“Cooked tomatoes are loaded with lycopene, an antioxidant that protects the skin from damage,” Hayim says. “While raw tomatoes still provide the body with lycopene, the cooking process [makes it] easier to absorb.” Soup, anyone?||COOKED TOMATOES|
|“These superfoods are loaded with plant-based essential amino acids to meet all of your protein requirements,” Hever says. “As women age, protein needs increase slightly, and beans and lentils are superior sources because they’re also loaded with disease-fighting fiber and phytochemicals.”||BEANS AND LENTILS|
|“Yogurt is great for keeping your cells young,” Lakatos and Lakatos Shames say. But to really the most bang for your buck, make sure you get a good night’s sleep. “Skin cells turn over rapidly, and by [allotting yourself a healthy night’s] sleep, you give them time to replenish and rebuild.” Opt for unsweetened versions and add fresh fruits and a touch of honey to temper tartness.||YOGURT|
|Hearty and soothing, oatmeal is delicious without being too rich. “[It’s also] a comfort food that’s rich in carbohydrates that boost your body’s feel-good hormone serotonin,” Lakatos and Lakatos Shames say. “There’s no better way to look and feel young than to feel happy.”||OATMEAL|
|This is one potent spice that should be stocked your pantry. “Turmeric helps fight cell damage, chronic disease, and aging, keeping skin and all organs vibrant and in good condition,” Lakatos and Lakatos Shames say. “Its powerful pigment, curcumin, seems to help prevent telomere (the end caps of our DNA) from shortening, which is believed to be a lead cause in aging and degenerative diseases.”||TURMERIC|
|Another potent spice for your pantry, saffron is a bold flavor that delivers even stronger nutrients. “[It] contains the carotenoid phytonutrients crocin and crocetin, which have been shown to have anti-tumor and antioxidant effects, Moalem says. These compounds can also improve the symptoms associated with depression and PMS, and can even curb excessive snacking behaviors — all factors that prematurely age your DNA, she adds.||SAFFRON الزعفران|
|“Green herbs are nutrient dense, and cilantro is particularly supportive for detoxifying your body,” Kay says. “Cilantro may also have heavy-metal chelation action, meaning it fights to remove metal accumulation from your body, like from mercury found in tuna.” If the herb tastes soapy when you eat it, you’re not weird: research shows that it’s built into your genes. If you like using it anyway, try it in soups and salads to help boost other ingredients’ flavor.||CILANTRO|
|This specific type of honey has been used for years in natural medicine as a remedy for rejuvenating skin and boosting immunity, Hayim says. Why? It stimulates cytokine production, which fight off pathogens and protect us from infections. Add some to your next cup of tea and bask in the benefits.||MANUKA HONEY|
|Green tea is great for keeping your body young because it helps maintain healthy cells, protects them against damage, and decreases stress. “It’s [also] packed with powerful antioxidants called flavonoids that protect against disease and block DNA damage associated with toxic chemicals that cause destruction in the body, [in turn] aging it,” Latakos and Latakos Shames say.||GREEN TEA|
|There’s a reason this leafy green is a staple in salads: Not only does it taste great, but spinach also has loads of phytonutrients that help protect your skin from sun damage. It also has beta-carotene and lutein, two nutrients that research has found to improve skin elasticity. If you missed the stuff at lunch, supersize your salad and dig in at dinner.||SPINACH|
|A form of clarified butter, this exotic-sounding food is actually a staple in Indian kitchens. Here’s reason to add it yours: “Ghee, [made from high quality, organic butter], provides healthful fats to keep your skin soft,” Kay says. “[It also] has a high smoke point, meaning it tolerates cooking without creating toxins.” Look for it at your local grocery store or order it online.||GHEE|
|You know that hydration is critical when you want to look and feel your best, but if you’re already dehydrated, fluids that have a little salt and sugar in them can actually hydrate you better than water alone, Kay says. “Try diluting fruit juice (half water, half unsweetened juice), and add a pinch of salt,” she suggests. It’ll give your skin cells the hydration it needs to get that glowing, dewy look.||ENHANCED WATER|
|It’s true: Red wine should never be left off of an anti-aging list. Researchers have known for years that it’s heart-healthy, as the flavanoids it contains helps reduce LDL (bad) cholesterol and your risk of coronary heart disease. (Not to mention it simultaneously boosts your HDL, or good, cholesterol.) Having a glass also means you’ll get a big dose of resveratrol, an antioxidant that scientists believe can help you maintain muscle, which is important as you age. Research has also shown resveratrol can influence the biological mechanisms behind aging, so really, it’s time to start pouring. Cheers!||RED WINE|
by UP Fitness February 14, 2017GENERAL HEALTH
The benefits of a well-executed exercise regime and healthy diet extend far beyond the many ‘before and after’ transformations you see that come from Ultimate Performance.
What may be less documented is the positive effect fitness can have on your sex life.
Research has shown that those who are more physically active report higher frequencies of sexual behaviour, as well as increased sexual desire.
Additionally, fitness and body composition are linked with improved sexual functioning (Penhollow & Young, 2004).
Why is this?
1. Self Confidence
Arguably the most important factor in a satisfying sex life is self-confidence and body image. Feeling sexy is an individual feeling and a state of mind. But what researchers have found is that those who exercise often have a more positive body image, which may make them enjoy their bodies more, too (Penhollow & Young, 2004).
This is reflected in the lives of our personal training clients too. It’s not uncommon to see both men and women grow in confidence and change their mindset completely while undergoing a transformation that always extends further than just the visual.
Fitting into old clothes, dropping dress sizes and even being able to confidently wear a bikini all play into the increased self-esteem that will no doubt improve one’s sex life.
The endorphin rush that a hard workout can give you can be second to none. While it’s commonly known as the ‘runner’s high’, a well-executed weight training workout can deliver the same response.
Endorphins are stimulating and make us feel great. It elevates our mood, reduces our stress, boosts self-esteem and increases sex hormones; all factors which all play into a healthier sex life.
The high from a great workout also provides you with a sense of pride and accomplishment. If you do this consistently over the weeks, like our 12-week transformation clients, it makes you feel good about yourself, both inside and out.
3. Improved Hormonal Profile
Besides the obvious effects of a leaner, fitter body on your sex life, the reason improved body composition is important is its ability to increase sexual functioning.
Psychological issues aside, poor sexual functioning is usually down to too much body fat and as a result, imbalanced hormonal profiles.
What tends to happen when you have too much body fat is that it leads to an increase in sex hormone binding globulins (SHBG) in the system. This binds to testosterone, which is responsible for sexual arousal, and thus leading to an inhibited sexual desire.
Another issue when your body fat is too high is that your blood flow and circulatory systems are not functioning optimally. For example, if you have cholesterol issues, whereby plaque builds up in your blood vessels supplying the pelvic regions, blood flow to male and female genitalia will slow significantly.
The interesting fact with hormones and their connection to sex drive is that while healthy levels of physical activity will help, overtraining will decrease testosterone and decrease sexual desire.
Your libido is one of the best feedback tools you can use to know if your body is functioning optimally, both psychologically and physiologically. A healthy libido is a sign of good mood, controlled stress levels, self-confidence, fitness and a healthy diet.
4. Reduced Stress Levels
The stress-sex connection is strange in that stress can not only affect your sex life, but also be reduced by having sex.
If you have poorly managed stress levels, your libido will diminish. In both men and women, chronic stress causes cortisol to be produced at the expense of sex hormones like testosterone, luteinizing hormone (LH) and follicle-stimulating hormone (FSH). Put simply; our body shuts down sex mechanisms in favour of dealing with the ‘fight or flight’ response at hand.
Where stress becomes a vicious cycle is the behaviour that often stems from it. Alcohol, inactivity and comfort foods are all common reactions to stress, and these can lead to more body fat, less energy and reduced self-esteem, which in turn will impact your sex life.
One of the best ways to reduce and increase our ability to handle stress is to exercise regularly. It’s also no coincidence that people who exercise regularly also have better sex lives. The ‘feel good’ endorphins we spoke about earlier play an important part in reducing stress, and making you feel better about yourself.
5. Successful ageing
The benefits of regular physical activity on successful ageing are countless. One benefit pertinent to this article is the fact that a high level of sexual activity, function, and satisfaction seems to be correlated with fitness levels in both older men and women (Bortz, 1999).
6. What about specific foods?
Every month there seems to be a new food you must eat to improve your sex life.
When you sit back and look at these recommendations over a period of time, you’ll begin to notice that the rule is to base your diet around foods ‘from the land’.
Essentially, single-ingredient foods based around quality meats, fish, seafood, fruits and vegetables. There’s no one food that’s going to transform your sex life, unfortunately.
Getting and staying lean is important in having a healthy sex life, so setting up your diet using the foods above to achieve these goals is the best advice we can give.
If you’re looking for ways to improve your sex life, regular exercise and a healthy diet is the best prescription.
Training will boost your self-confidence, release endorphins, improve your hormonal profile and reduce your stress levels.
All these benefits combine to enhance your sexuality, libido and function and ultimately a more fulfilling and exciting sex life.
Inspired to take your health, fitness an physique to the next level? See how Ultimate Performance’s world-class PTs can help you achieve your goals by simply enquiring on the form below…
Bortz, W. &. (1999). Physical fitness, ageing, and sexuality. Western Journal of Medicine , 167-175.
Penhollow, T., & Young, M. (2004). Sexual Desirability and Sexual Performance: Does Exercise and Fitness Really Matter? Electronic Journal of Human Sexuality .