Hangry isn’t a hot look for the beach. That’s why we curated these fab new food tips that get you prepped for the surf without starvation.
Summer is here, which means we’re all working to get beach body-ready. Of course, exercise is always important, but the food that you consume also plays a key role when it comes to how you look and feel. Certified holistic nutritionist and wellness expert, Kelly LeVeque, shares her an attainable bikini season plan to upgrade your daily routine from day to night.
Coconut or MCT oil in coffee
Swap out that sugary creamer by replacing 1 tablespoon of coconut or MCT oil a day in your smoothie or coffee. Skim milk and sweetened creamers can cause spikes in blood sugar that trigger your hunger hormone that it’s time to eat again — in less than a few hours. MCT oil, or “medium chain triglyceride” oil is a great swap for your typical creamer because it will help kill off any candida or yeast overgrowth in the intestines and ensure you aren’t craving sugar. MCT can also help decrease gut inflammation, aid in weight loss and help your skin glow.
Smoothie for breakfast
Replace that carb- and sugar-loaded breakfast with a protein-, fat- and fiber-filled smoothie. A true meal replacement shake (like the #bewellsmoothie) will keep you balanced and satiated through lunch. Studies have shown that women who start their day with protein not only feel more relaxed throughout the day and around food, but also eat less overall. It’s really about starting the day with the most nutritious meal — and avoiding the myth that you should skip breakfast altogether.
Matcha green tea is the new latte
Matcha is an easy add-on to your smoothie for an energy boost that will also stabilize blood sugar, allowing your body to shut down hunger hormones. Matcha is rich in antioxidants like vitamin A and EGCG, both of which are essential nutrients for cell growth and development. More specifically, EGCG is important for preventing oxidative damage in healthy cells and promoting cell growth. Studies have shown that consuming matcha on a regular basis can reduce stress hormones and inflammation.
Meal prep over take-out
We’ve all been there — lunchtime rolls around, and we’re stuck trying to decide what to order from our favorite takeout spot. While it may be easier to call in and grab a salad on the go, taking the extra twenty minutes to grocery shop for the week can lead to big benefits — for your waistline and wallet. Swap your favorite take out spot for 4 to 6 oz of rotisserie chicken, ½ an avocado and leafy green salad ingredients. Protein and fat signal to our brain that we are full, thus we use our own fat for fuel and the energy is pure with little insulin. Buying your protein in bulk is a great way to guarantee sufficient protein intake. Store a rotisserie chicken in the fridge and create options for a few days — shred the chicken and top over your favorite soup, slaw or salad.
Take a probiotic with each meal, or at least once a day, to help repopulate healthy gut bacteria. Our gut is full of “good” bacteria that do all sorts of helpful things for our digestion, health and overall wellness. Unfortunately, antibiotics, poor eating habits and even birth control pills have negatively impacted the delicate balance of this ecosystem. One way to help support your gut and nourish healthy gut bacteria is to supplement with probiotics daily. Probiotics are live bacteria that support your digestive system and gut health. Add probiotics to your daily routine to decrease inflammation and repopulate the colon with good bacteria.
If you need that afternoon pick-me-up snack, opt for a healthy fat such as walnuts, almonds or crudité paired with a fatty dip. Fat helps your body produce hormones, is essential for the absorption of vitamins A, D, E and K, and increases insulin sensitivity so that your muscles absorb glucose more efficiently instead of storing it as fat. When in doubt, opt for veggies, nuts or hard-boiled eggs over grazing on more than one piece of fruit daily. When fructose (a sugar found in fruit) is metabolized it converts to an activated form of glycerol that is directly used to turn free fatty acids into triglycerides, or fat. The more fructose you consume, the more glycerol it converts into and the more fat you store. Moderation is key!
Got any beach bod tips of your own? Give us the scoop in the comments, below.