Indonesian influencer Rachel Vennya is still in the mood for summer, judging by her recent social media pictures. Vennya posted a photo of herself wearing a very cute pink and black swimsuit, holding a disposable camera. How does she stay so fit? Read on to see 5 ways Vennya stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!
Vennya is a huge fan of seafood, and enjoys it in a variety of dishes. "Shellfish – especially crustaceans – are high in amino acids, known as the 'building blocks' of protein as we need them for growth and repair and the synthesis of hormones and neurotransmitters," says registered nutritionist Nicola Shubrook. "Shellfish, especially mussels, contain polyunsaturated fats (PUFAs) and good levels of omega-3 fatty acid. These PUFAs can help lower LDL (bad) cholesterol and reduce the risk of heart disease. Certain shellfish are high in carotenoids, including beta-carotene that converts to vitamin A when consumed. Carotenoids are powerful antioxidants – vitamin A in particular is needed for healthy immunity."
Vennya is an accomplished diver and loves to swim. "While calorie expenditure during swimming depends on many different factors, the average person swimming freestyle at a moderate intensity will burn 500-550 calories an hour," says Dr. Samuel Chan, DPT, ATC, CSCS. "If you were to envision an exercise you could start during childhood and continue well into your later years, swimming has to be near the top of the list," says Dr. Meagan Wasfy, a cardiologist at the Cardiovascular Performance Program at Harvard-affiliated Massachusetts General Hospital.
Vennya eats a lot of spicy food, which experts say could offer certain health benefits. "Spicy food is a hot topic in nutrition — no pun intended," says registered nutritionist Patricia Bridget Lane. "It seems to rev up the body's fat-burning mechanisms," says Lane. "That can help with weight loss and weight management. There's some research that capsaicin acts on the hypothalamus — the part of the brain that controls hunger and fullness. People who eat a diet rich in spicy foods tend to eat less food overall throughout the day."
Vennya clearly loves the water—kayaking is one of her favorite sports, especially when the whole family goes together. "Since kayaking utilizes the core muscles, you can enjoy the benefits of an ab workout far from the confines of a sweaty gym," says Brad Bostrom, REI Outdoor Programs and North Bay Area Outreach Market Manager.
Vennya tries to incorporate plenty of healthy protein into her diet, and particularly enjoys eating chicken. "A diet that's high in protein can help lower blood pressure, decrease your risk of developing diabetes, help you lose weight and build muscle," says Nicole Hopsecger, RD, LD. Plant-based protein sources are a good choice for people who don't eat meat. "Beans and legumes are fiber-rich nutrient powerhouses and an excellent source of protein," says Hopsecger. "One serving (1/2 cup cooked) of beans provides about 7 grams of protein, the same as 1 ounce of meat. Plant proteins are loaded with nutrients and fiber, and are naturally low in cholesterol and sodium. Plant-based diets promote weight loss and maintenance and are cost-effective when you're eating on a budget. And many plant proteins are gluten-free."
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