By Caroline Sandry

We’re pleased to introduce Caroline, Proto-col’s Nutritionist. 

Caroline will be sharing practical, expert-led guidance to help support everyday wellbeing, from nutrition habits to energy, gut health and skin support.

She is currently completing her RSPH Level 4 Nutrition qualification and is studying a Level 5 Ofqual-recognised course in advanced nutrient metabolism. 

Her approach is realistic, supportive and focused on helping women build habits that work in everyday life.  so lets dive in with Caroline's blog - tips to keep your skin glowing: 

Your skin is like a window to your inner health and it’s vital to eat well if you want glowing skin

• Green veggies daily provide many of the vitamins, minerals and fibre that help to keep your gut and therefore your skin healthy. Your gut health is crucial if you want glowing skin, as an unbalanced gut can lead to inflammation and poor nutrient absorption. (Complete Greens is an easy way to add in extra amazing green power into your day).

• Tomatoes are rich in many nutrients, including lycopene which helps to protect your skin from the damage of the suns rays (although you still need SPF of course!) Eat your tomatoes with olive oil as this will help your body absorb the nutrients (and cooking tomatoes makes that lycopene even easier for your body to absorb)

• Beta carotene (a form of Vitamin A) is a powerful antioxidant which is key in skin health. Eat plenty of butternut squash, carrots and sweet potatoes (orange and green veggies are loaded with Beta Carotene).

• Vitamin C is also important in your skin’s health as it helps your body to absorb and synthesise collagen which keeps your skin strong and elastic. It also helps to prevent oxidative damage from pollution, the sun and every day life.

• Exercise! Cardiovascular exercise is amazing for more than just fitness. It can significantly increase your blood flow, delivering oxygen and nutrients to the skin. It also lowers your stress levels which can help to lower inflammation in the body, one of the key causes of skin aging.

• Drink up! Staying hydrated with water or non-sugary, non-processed drinks will help your skin to be hydrated and keep it feeling plump.

• Sleep. Sleep is crucial if you want to look your best. Try to get into the habit of a regular bedtime and wake-up. This will help to synch your internal body clock, meaning you could get better quality sleep. Try using a silk pillow which is kinder to skin and hair, and use your favourite anti-aging oils and products at night as this is when the body is repairing and regenerating.

Tips for Muscle Strength

• Every movement counts! Never think that you don’t have time because you can easily spread your resistance training across the day. Try 20 squats each time you boil the kettle, 12 push-ups before you get dressed, triceps dips and glute bridges from the edge of your sofa in the evening.

• Muscle knows no age! Your muscles don’t know how old you are! They just correct and relax, so it doesn’t matter how old you are; use your muscles or you will lose them!

• Resistance bands are a great way to train all of your body and build strength and muscles without the need for big heavy dumbbells at home. You can find plenty of workouts on line to give you ideas.

• Muscles need fuel, so make sure you are eating a well balanced diet with some protein in each meal.

• Your rest days are as important as your training days! You should train your muscles at least twice per week and ideally 3-4 times. But you must make sure that you have at least 2 days off weight training every week as this is the time when your body repairs and the muscles grow and become stronger.

• Try to work your whole body. Think squats and lunges and glute bridges for your lower body. Planks and side bridges for your core and press ups, rows and dips for your arms. Using a kettle bell for exercises such as a kettle bell swing will work many (most!) Muscles at the same time, making your timing more efficient.

• Lift heavy! If you are in good shape and injury free, then you need to lift heavy weights to gain muscle. Your muscles should be fatigued by the end of a set and you should feel as if you couldn’t perform more with good technique. If muscle endurance is more your thing, then you would lift a lighter weight and do more sets and reps.

• Pilates is a great way to keep the smaller, skeletal muscles strong. These are your postural muscles which help you to stand up straight and move your body well. Neglect them at your peril!