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Planning a wedding can be very exciting, but it's also potentially stressful too. This article focuses on making sure you look and feel fantastic on the big day. By eating well, exercising and pampering yourself in the weeks preceding your wedding, you can ensure that you arrive feeling stress free and looking fabulous!
A healthy diet in the run up to your wedding day will not only mean you achieve your ideal weight so that you look gorgeous in your dress, but will also improve your energy, give you glowing skin and reduce stress too. Ditching the junk and eating nutrient rich food is guaranteed to make you look and feel your best. Your wedding provides the ideal incentive to be disciplined about a healthier diet and lifestyle.
You should include five to eight portions of fruit and vegetables a day, protein only in the form of chicken, fish, pulses, eggs, yoghurt, nuts, seeds, quinoa and tofu and healthy fats from oily fish, nuts and seeds. I recommend brown rice several times a week as not only is it packed with nutrients, such as magnesium, but it is fantastic for its cleansing, detoxifying effect upon the body.
Wheat (including pasta) is best avoided as it can act as a hindrance to the digestive system for so many people and can also sap energy. If you are used to a sandwich at lunchtime, you will need to change your habits and switch to soups and salads (preferably brought from home), but you are likely to have more energy in the afternoon as a result.
Whilst pasta is generally a reasonable food choice, during a detox, it is a good time to see if one really needs pasta in the amounts we tend to consume. In western society we eat so much pasta and many people have an intolerance to wheat which they are not aware of until they come off it and have better energy, bowel function etc. The gluten in wheat adheres to the gut wall and inhibits immune and liver function too so having a rest from this overall process is regarded as useful.
Dairy is best restricted to yoghurt, and butter (which is preferable to margarine) very occasionally. Any cheese should be limited to feta or goats cheese. This is because cows milk and cheese is difficult for the body to digest and absorb as well as being high in saturated fat and mucous forming.
Sugar, refined carbohydrates (cakes, biscuits, white bread, pastries etc) and caffeine are all excluded in the weeks before the wedding because of their very negative effects on blood sugar balance, which hinders weight loss and affects the skin and energy levels too.
NB. If you have a medical condition, please consult your doctor before embarking on a weight loss diet of any kind.
Vanessa’s Top Tips for Weight Loss and Glowing Skin
Portion Size
This is so important for weight loss. It may be wise to reduce the sizes of your meals gradually so it doesn’t feel like a hardship. Using a smaller plate works for some people.
Eat Consciously with No Distractions
This means no eating in front of the TV or computer and no reading. If you do something else at the same time you may not notice the signals from the brain telling you that you are full. Eat slowly and chew your food well – at least 20-30 times! This aids digestion and good digestion is helpful for weight loss. It will also help you to recognise when you are full.
Stop When You are Full!!
It’s amazing how many people don’t, but when you are eating consciously, it’s easier to do so and therefore reduce the likelihood of weight gain. Old habits may die hard, but don’t be afraid to leave food on your plate if you’ve had enough.
Three Moderately Sized Meals and Two Small Snacks a Day
Successful weight control is not about staving the body or cutting out certain food groups, it’s about feeding the body the right food and at regular intervals. Healthy snacks between meals are very important, ensuring good blood sugar balance. If your blood sugar is balanced, you won’t suffer from cravings for food that you don’t need, isn’t good for you and that will lead to weight gain. It will also mean you have better energy too.
Eat Early
You are more likely to gain weight if you eat late in the evening.
Exercise
Exercise is very important for weight loss, skin health and energy levels. Visit other sections of this website for a choice of workouts, but of course, do the Bridal Boot camp workouts over the next six weeks for amazing results with Pierre Pozzuto and Lucy Case.
Body Brushing
This improves the flow of the lymphatic system, which acts as the body’s waste disposal unit, carrying waste materials out of the cells. Use a dry loofah before shower or bath, brushing in long strokes, always in the direction of the heart. Great for giving skin a glow.
Epsom Bath Salts (also known as the Hollywood detox bath!)
A bath of Epsom salts can help draw out toxins and reduce fluid retention. Use 1-2kg of Epsom salts and soak yourself for about 20 minutes.
Not suitable if you have high blood pressure, eczema or psoriasis.
Drinks
Up to 3 cups a day.
Stressed Out?
Following all the advice above will really minimise your stress levels too – resorting to coffee, sugar and too much Pinot Grigio at the end of the day, won’t! But if you really feel overwhelmed by it all or worry your actual wedding day could be marred by nerves, then there is a great herbal remedy you could use called Avena Sativa. It is a natural mild sedative and nerve tonic derived from oats that is very gentle and has no side effects. It is fantastically calming and soothing.
Feed Your Skin From The Inside Out
The skin is one of the most powerful indicators of health. Wrinkles, dry or oily skin, acne, and inflammation all are signs of poor internal health, often brought on by consuming unhealthy foods. To treat skin problems, most people turn to mainstream topical cosmetics, including lotions, soaps, scrubs, toners, and creams. However, treating outer blemishes with expensive, chemical-laden beauty products does little to address the root cause of the problem - poor nutritional health.
Aside from plenty of water, the skin needs certain vitamins, minerals and antioxidants to nourish it. Some of the most important include:
Silica:
Silica is a trace mineral that strengthens the body's connective tissues - muscles, tendons, hair, ligaments, nails, cartilage, and bone - and is vital for healthy skin. Food sources of silica include leeks, green beans, strawberries, cucumber, mango, celery, asparagus and rhubarb.
Zinc:
The mineral zinc is an important component of healthy skin, especially for acne sufferers. In fact, acne itself may be a symptom of zinc deficiency. Zinc acts by controlling the production of oil in the skin, and may also help control some of the hormones that create acne. Foods rich in zinc include oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs.
Omega-3 Fatty Acids:
Dry or inflamed skin can indicate omega 3 deficiency. Eat plenty of oily fish such as salmon, mackerel or sardines and also pumpkin seeds and flax seed oil.
Vitamin C:
Vitamin C helps counter the effects of sun exposure. It works by reducing the damage caused by free radicals, a harmful by product of sunlight, smoke, and pollution. Free radicals cause wrinkles and other signs of ageing. Vitamin C rich foods include most fruit and vegetables, particularly peppers, broccoli and berries.
Vitamin E:
Research shows that, like vitamin C, this potent antioxidant helps reduce the harmful effects of the sun on the skin. Vitamin E helps skin appear ‘plumped up’. Found in sunflower seeds, watercress and sweet potatoes.
Article by Vanessa May, BSc Nut Med, CNHC, NTC and BANT reg.
www.wellbeingandnutrition.co.uk
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