http://www.newsday.com/news/health/the-daily-apple-1.4760551/summer-nutrition-getting-that-beach-body-1.5660382
With summer finally upon us, many fitness fanatics are packing the
health clubs in a last-ditch effort to sculpt their figures -- the
infamous beach-body mantra. Many of these people are targeting weight
loss in a specific area of the body and practice what’s called spot
reduction -- the false belief that training a certain area of the body
will result in weight loss in that area.
The truth is that weight loss is an overall depletion of body fat and
cannot be achieved in just one specific area. In other words, an
excessive sit-up program might give you stellar six-pack abs, but they
could still be hidden beneath an undesirable layer of fat, invisible
until appropriate weight loss is achieved. The same holds true with a
perceived spot reduction in the waistline and gluteus.
To achieve your beach-body goals, a good exercise program should be coupled with a good diet.
“Healthy eating means getting a variety of foods in moderation and not
overindulging in what should be special, occasional treats,” said Dr.
Rachel Johnson, American Heart Association (AHA) national spokesman and
Professor of Nutrition at The University of Vermont. “Many people eat
unconsciously and this often leads to weight gain.”
We also reached out to Biochemist and Certified Nutritionist Dr.
Yu-Shiaw Chen, of Long Island Nutrition and author of Healthy Eating
Wholesome Living, for some simple tips to summer nutrition.
Go for rainbow color nutrition. “It’s easy to tell
nutrition by the color of fruits and vegetables,” Chen said. “Research
has found a correlation between the chemicals in colorful foods and
decreased risks of certain diseases. Examples of rainbow color nutrition
are red peppers, orange color carrots, yellow squash, green broccoli
and white cauliflower.”
Get plenty of antioxidants in fresh produce. “Antioxidants
are health-promoting compounds in plants that help fight against free
radical damage,” she explained. “The more antioxidants you ingest, the
better protection you gain toward your immune system. Examples of
antioxidants include lycopene in tomatoes and anthocyanin in
blueberries.”
Take advantage of summer seasonal fruits. “Summer
brings us terrific fruits such as watermelon, strawberries, peaches,
pineapples, nectarines, cherries, mangoes, papayas, grapes and bananas,”
Chen stated. “Fruits are best consumed in their own season when they
are fully ripen and nutrients are at their peak.”
Watch out for high calorie food, such as deep fried food.
“High calorie food takes a lot of energy to digest,” she said. “It is a
good idea to reduce their consumption or avoid [them altogether].”
With the beach season now upon us, an adequate and healthy diet,
combined with a quality structured exercise program, will help mold
those looking to sculpt their bodies for a Long Island summer.