Fitness

Summer Holiday Ready?

It's coming to that time of year again, are you summer ready yet?

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Best tips for nutrition pre-flight/during flight/post flight?

  • Plenty of hydrating fluids – water, coconut water, herbal teas, limit the caffeine and avoid alcohol.
  • Eat a good meal before getting on the plane and then avoid eating plane food. Due to the change in pressure in a cabin, our taste buds are desensitized. That means flight meals are packed with salt and extra flavourings. These dehydrate and add a toxic load.
  • Set your watch to the time of your destination as soon as you get to the airport and then try and eat and sleep according to the time of the place your going to, not the time you’re leaving behind.

Foods to avoid on holiday for bloating?

Depends where you are going. In far-flung places where water sanitation is a problem, it’s best to avoid salads and fruits washed in tap water. Street food is often thought to be risky but is often very fresh and safe as well as tasty.

Take a Sacchromyces Boulardii supplement throughout your trip. This will really help stop nasty bugs taking up residence in your guts. 

Quick tips on how to achieve a flat tummy before my holiday?

  • Limit your sugars and grains.
  • Chew really well so you don’t have stagnating food in your system; never eat on the go / standing up / while on the phone / computer or when stressed as all these things stop digestion working properly and are key causes to bloating.
  • Taking a probiotic and/or eating live foods like raw sauerkraut, Kimchi, kefir, can all help with bloating

Alcoholic drinks to avoid

Most cocktails are laden with sugars like fruit juices, tonics, and  syrups. Keep to clean, one, max two ingredient drinks. Be wary of ice in certain countries.

Is there such a thing as a healthy cocktail?

Alcohol dehydrates and can cause sleepiness, so you might fall asleep in the sun, get sun burnt or more seriously, sun stroke, which dehydration will add to.

So be very careful if drinking in the sunshine and always match your alcoholic drinks with plain, not fizzy, water. A Margarita (not made with margarita syrup) using tequila – a very clean alcohol, lots of lime juice (vitamin C), lots of ice (hydrating) and Cointreau, is not awful. Martinis are pretty clean, but seriously, there is no ‘good’ cocktail. 

Nutritional tips for glowing summer skin SPF protection? 

  • Use a natural skincare company like Green People. Adding a highly chemicalised product to your skin and then going out in hot sun, allows those chemicals to enter through your skin in to your body. 
  • Most sun creams are packed with some pretty toxic ingredients, so go green – they still work.
  • Stay out of the sun from midday to 2pm. 

How important is vitamin D and how much unprotected sun do we need? 

We should certainly be exposing naked, unprotected skin to the sun for at least 20 minutes a day to get a dose of vitamin D. Some people convert the sun to vitamin D better than others. The darker your skin, the less well you do this. However, very fair-skinned people burn easily, so be cautious. Cholesterol is required to convert the sunshine to Vitamin D, so eat plenty of good fats. 

Can we get Vitamin D from foods?

Egg yolks, oily fish, full fat dairy, mushrooms that have been exposed to the sun and organ meats have vitamin D, but most people will struggle to get enough from food, so get tested, your GP will be able to do this, and supplement if low.


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