Achieving Beauty Inside Out

by Tips from top nutrition expert, Liz Applegate, Ph.D.

  • Beauty is more than what's on the outside. How good you look and feel stems from your inner health and vitality. Fortify your skin, hair and nails by eating foods packed with key nutrients like protein, and vitamins and minerals such as vitamin E and folic acid, and calcium, iron and zinc.

  • Get the most from your workouts - eat before you exercise. Staying energized during a workout helps you burn those extra calories to help you lose weight and work harder at lifting weights to tone and shape your muscles. Start your workout well fueled, by eating healthy foods like LUNA bar or fresh fruit about an hour before you exercise.

  • Eat healthy fat for glowing skin and a strong immune system. Special types of healthful fats found in foods such as fish, nut, avocados, and olive oil, are crucial for healthy skin and nerve fibers. These fats boost your immunity, fight inflammation, and keep joints well lubricated. Snack on nuts instead of potato chips and spread avocado on bread instead of margarine or butter.

  • Reduce signs of aging with an ample array of oxidants. Free radicals, which damage cells and tissues and can lead to such diseases as cancer, have been singled out as a fundamental cause of aging. Antioxidants, including vitamins A, C, and E along with special substances called phytochemicals found in fruits and vegetables, help stop the action of free radicals. Antioxidants can also be found in almonds, natural peanut butter and some nutrition bars.

  • Substitute candy bars with nutrition bars for a healthy pre- or post workout fuel. Nutrition bars make great stand-ins for candy bars because they contain less fat and fewer calories. What's more, some bars, like the LUNA bar, taste great and come fortified with 25 to 100 percent of the Daily Value for many vitamins and minerals - a benefit you would seldom get from a candy bar.

  • Drink between 1.5 and 2 quarts of water per day and when exercising, drink 5 to 12 ounces of fluid for every 15 minutes of exercise. The moment you start exercising, your body begins losing water through sweat, and this fluid loss quickly compromises performance. Drinking plenty of fluid aids in dissolving and transporting the water-soluble nutrients through your body, regulating body temperature and removing unwanted substances. Staying well hydrated also helps keep your skin feeling firm and smooth.

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