low-gi-food

5 Tips To Clear Skin

As we go through puberty, sadly, every single one of us has to or has had to deal with the odd pimple, they can come at the most unexpected and worst time and unfortunately they can be quite noticeable and painful. These are a few tips to help reduce pimples and to keep your skin healthy and glowing:

Tip #1 Maintain whole body hydration. 

The human body is 70% water- we need to maintain our hydration to ensure our body functions the way it should; this is how our cells remain nourished, our organs work properly and our bodily tissues (SKIN) keep moist and smooth. 

  • You should aim to drink 1.5- 2L of water everyday 
  • You can flavour your water with lemon, lime or mint to make your water extra tasty

Tip #2 Eat a healthy and clean diet. 

It’s true.. we are what we eat. 

  • Eat well-balanced nutritious food
  • Organic food especially gives the skin what nature intended for us 
  • Choose low Glycemic Index (GI) foods!! Try and avoid carbs :( 
  • Your skin loves essential fats- Omega 3,6,9 and antioxidants 

Super foods packed with antioxidants:

  • Carrots/sweet potato 
  • Berries 
  • Tomatoes 
  • Spinach 
  • Brocoli 
  • Nuts and seeds 
  • Beans 
  • Salmon 
  • Green tea

Tip #3 Stress less

Under stress 

  • Cortisol levels rise (body’s stress hormone) 
  • Oil production increases- can lead to oily skin, acne and other skin problems 

So…

  • Allow time for adequate sleep and relaxation 
  • Exercise as much as possible (even just a 20 minute walk) 
  • Meditate 

Tip #4 Maintain good basic skin care 

Basic three step process: 

  1. Cleanse- Cleans the skin 
  2. Tone- Hydrates the skin 
  3. MoisturiseProtects the skin 

Other important steps: 

  • Exfoliation- Scrubs/peels removes dead skin and helps the renewal process
  • Eye cream and eye masks 
  • Serums/medication for targeted concerns 

Tip #5 Ensure your skin is always clean. 

  • Wear minimal make up and insure you take it all off before you sleep (facial wipes are easy and quick) 
  • Keep your skin always clean; away from dirt and germs. For this keep your hands off your face and ensure your pillow cover is spick and span. 

All these tips are essential and fast effecting ways to get your skin to recover and glow!!! 

XX Soph 

5) Healthy foods for runners/anyone!

These are foods that are good for anyone, but I’ll explain why they can be specifically applicable for runners! I believe that food can play a major role in performance so I thought I’d share some of my knowledge with you because running fast is so much fun!!

First, I’ll lay down some ground rules for general healthy eating for performance!

1. Stay with the good carbs.

The carbs that you should aim for should have a low glycemic index (GI). GI is basically a measurement on how fast the carbs are released in your blood, so the slower, the better because it would give you a more steady supply of energy. Low GI foods mostly contain lots of fiber because fiber takes longer to digest. Some examples include fruits, vegetables, beans, and yogurt!

2. Protein!!

Protein digests slower than carbs, so it will also provide you with a steady supply of energy! It will also help you build all those lovely muscles!! It’s recommended that you aim for one gram of protein per pound of bodyweight. Runners generally need more protein because we’re constantly breaking our muscles down everyday by running. I’m a huge fan of egg whites, fish (especially tuna and salmon!!), and yogurt! Whey protein powder mixed with almond milk tastes great as well!

3. Frequent meals

If you eat more frequently, lets say every 3 hours, then you will be providing your body with a constant supply of energy throughout the day. For me, I usually only do this when I have a race because sometimes I find it inconvenient.

4. Great foods!!!!! Keep in mind that everything in this list is of equal awesomeness.

-Bananas! good for before and after your workout. It’s full of carbs and vitamin b6. Vitamin b6 acts as a cofactor for proteases which helps you digest protein after a workout, so you should eat bananas with protein after a workout!

-Fish! My favorites are tuna and salmon. Fish contain omega 3 fats which help keep the not-so-good fat in your blood (triglycerides) in balance!

-Oatmeal! Oatmeal is a low GI carb so it’s a great pre-race food because it will provide you with a steady supply of energy!

-Yogurt! contains protein, calcium, potassium. Calcium is important for building your bones and potassium is important for initiating muscle contractions! Hence those sodium potassium pumps on your neurons!! It’s also full of good bacteria to live in your large intestine~ i like to eat it in the morning. i tend to stick with nonfat because whole milk makes my stomach extremely upset.

-Energy bars! I don’t consume them often because I’d rather get my energy from real food. But when i do, it’s before a race because it’s quick and densely packed with calories so it doesn’t take much space in my stomach. My favorites include cliff and kind bars.

-Milk! It contains both protein and carbs and it’s a great post workout because you need to refuel your energy stores and you also need that energy for your body to build muscles!

-Almonds! They are full of vitamin E which function as antioxidants which helps protect your cells! They also contain omega 3 fats. I like to sprinkle them on my yogurt in the morning and have them as a snack throughout the day. I also like to munch on almonds in the bus before a race!

-Eggs! Because eggs are animal protein, they contain all the essential amino acids! chose omega 3 enhanced eggs so you get more healthy fat. They also contain vitamin K, which are good for bones, and chloine, which are good for brains eyes. Hard boiled eggs are a great snack for anytime!!

-Sweet potatoes! My favorite pre-race meal!! I always “carb load” on sweet potatoes instead of pasta before races. Containing vitamin C and A, potassium, iron, manganese, and copper, they are packed with way more nutrients than pasta!! I like to microwave/steam slices and eat them plain because they are already full of wonderful flavors so appetizing to my taste buds!

-Beans! Full of lots of wonderful protein and fiber! Also, folate is good for your heart and circulation! Beans and legumes are low GI foods so they are slowly released in the body so you receive a steady supply of energy by having a controlled blood sugar level. I love black beans!

-Fruits and vegetables! This one is a given. Eat the rainbow. All fruits and vegetables are my favorite!!

-Skinned chicken! Great source of protein.

-Green Tea! Basically contains lots of antioxidants which protect your cells from damage! I wake up to a cup of lovely green tea every morning!

There are obviously a lot more, but those are just some of my favorites.

5. Pre-race foods

-Night before: Sweet potatoes, lot of healthy green vegetables, and fish/chicken

-Breakfast (if it’s in the afternoon): Yogurt topped with almonds, berries, and chia seeds plus a banana. (I have this every morning)

-Pre-race meal: Several bananas, almonds, dried fruit (sometimes), pita bread (I specifically looked for the one with the lowest fiber at trader joes so it wouldn’t give me stomach problems)

-Before warming up: A few bites of a cliff bar

-Between races: Any fruit, cliff bar, almonds

So we all agree that VS are naturally blessed with great genetics but they work hard for the body the have. They all look super fit and they are healthy. They eat really clean and working out is part of their life. Here is just some of the models and their diet and exercise plan.

EATING HABITS~
Most of the models eat low GI not processed real food 95 % of the time.

VS typical meal
Break­fast: Such things as egg whites oat­meal, veg­gies, fruit, organic yogurt. Lean pro­tein and slow-burning, com­plex carbs.

Lunch: You’ll nearly always see a Victoria secret model backstage sipping on a green smoothie! A green smoothie includes water and a range of leafy greens (spinach, lettuce, etc. The darker the veggie the more vitamin it holds, so imagine how much you’d be getting from a green smoothie!), a salad (raw, or slightly steamed) topped with chicken or turkey, fish (Such as tuna or salmon), or lean meat.

Din­ner: Eat veg­eta­bles (Just like the previous, eat your greans! steamed spinach, cau­li­flower, zuc­chini, broccoli asparagus) with fish, chicken, or turkey, also sweet potato is a big favourite of Miranda Kerrs!

Snacks: Low-glycemic fruits like berries, cher­ries, pears, apples, kiwi; A good treat that Jason suggests to the models is having apple with a spoon of peanut but­ter, I personally suggest a nut mix like almonds, peanuts, cashews, You can buy this at Woolworths and other supermarkets it’s one of my favourites! (Make sure it’s salt and sugar-free); hum­mus with cucum­ber slices or celery, or a small por­tion of a left­over meal.

DIET OF OTHER MODELS~

Adriana: She tries to eat low carb/low GI food. She usually has eggs for brekfast, protein shakes for snacks and some type of protein with veggies for dinner and lunch

Candice: She has the discipline to stick to a healthy, natural diet. In spite of this, she has no qualms about indulging herself in pasta and pizza from time to time. Her usual diet which is comprised of a lot of vegetables as well as steak for muscle building is sufficient to compensate for her occasional binges. She is also big on drinking plenty of fluids like fresh coconut water or just plain water. Some have also speculated on the African green tea which comes all the way from her home country in South Africa, as being the secret to the maintenance of her slim body.

Miranda: “Rather than diet my family instilled in me a real appreciation and passion for good health and organic living. I adopt the 80/20 rule. 80% good, 20% indulgent and that works for me and my body personally. I love food and enjoy eating fresh organic produce. I drink warm water and lemon every morning and I also drink lots of good quality purified and preferably alkaline water throughout the day. My Nan introduced me to Noni juice when I was twelve years old, which I drink twice daily. I treat myself occasionally and don’t have any guilt or conditions placed on it. Food is my friend and consistency is the key. I believe that everything in moderation is best. I follow the Dr. Peter D’Adamo Blood Type Diet as best I can. It’s an eating and living guideline that understands you as a biochemical individual… and I find it really works for me. I eat vegetables, ocean caught fish, and small amounts of organic free range chicken.” She also became cut gluten from her diet.

Doutzen: I have to work really hard,” she said in a recent AP interview. “My body — I have a voluptuous body. I am not one of those skinny girls. ”I like to enjoy life,” Kroes says, later adding, “I am a totally healthy girl that eats but eats in moderation,” she says of her favorite treats like cheese, bread and chocolate - With once exception. When she wanted to earn her Victoria’s Secret angel wings. When asked what it took for her to become a Victoria’s Secret model, Kroes says: “Strict sugar- and carb-free meal plan and spending many extra minutes a day jumping rope. For other fashion shows you can be skinny, but for Victoria’s Secret, you need definition.”
Behati: Prinsloo has said that she likes to eat scrambled eggs, avocado and toast for breakfast. Eggs provide a low-calorie source of protein and may also protect you against breast cancer and macular degeneration. Avocados provide fiber, potassium, folic acid, vitamin E and vitamin B as well as heart-healthy oil. And toast, especially if made from whole grains, provides fiber. She loves eating healthy and tries to eat as healthy as she can.

Erin: “I try to eat as healthy as possible. This includes eating a balanced diet of foods such as granola, vegetables, protein, nuts, etc,” Heatherton revealed in the interview.
On her go-to healthy snack, Erin says that, “I enjoy eating fruits as my healthy snack.” During a weight-loss program facing temptations can be a real burden. Erin confesses that, “I try to resist temptation as often as possible. I remind myself that end result of giving into temptations is often not worth the expense.”

Lindsay: “Eating well and being active is just part of my daily routine the Angel subsists on a diet of green juices and protein shakes. “I don’t restrict myself at all,” she says. “I love a cheeseburger and I indulge in sweets like apple crisps and dark chocolates, so I just burn more calories.”

Alessandra: She tries to eat healthy even during buring her pregnancy. Shelikes to start her day with eggs, a quality protein that she’ll take scrambled, poached or benny’d . She’s not afraid to add healthy carbs like toast or fruit on the side. Her lunches are also simple and healthy, but vary based on her schedule. She’s also a fan of Japanese takeout and can be found ordering miso soup and spicy tuna rolls.
Lily: ”I ate so much salmon for the last two months - you wouldn’t believe it. Literally, I cannot see salmon for like eight months, I ate so much of it.
”I tried to eat really clean foods before the show, and I just had a baby, so I was eating overtime to keep with breast feeding.” Lily also revealed that she began her post baby diet almost immediately after giving birth to her daughter and ”ate really clean foods: all organic fruits and vegetables” almost every day.


WORKOUTS~

Miranda Kerr:
As well as yoga and Pilates, Kerr trains five or six days a week with leg weights, sliding discs and resistance bands. “I did yoga throughout my entire pregnancy,” she told Vogue’s Sarah Harris in 2012.

Erin Heatherton:
“I need to pay people to make me work out or I wouldn’t do it,” Heatherton told VOGUE.COM US, revealing that she undertakes a high-octane half-hour workout that has her switching between intervals of sprinting and power walking on an incline. “It’s exhausting… but then comes my favorite part - a half hour of yoga. I love the way it tones but also loosens you up.”

Lily Aldridge:
Stomach crunches, sit-ups and kick boxing.

Doutzen Kroes:
Rope-jumping and yoga three to four times a week, and shadow boxing for 90 minutes four times a week, in addition to running around after her 15-month-old son.

Alessandra Ambrosio:
Pilates and yoga three times a week, and intense 10-day sessions of the Brazil Butt Lift class, devised by her trainer. “It isn’t hard to stay in shape,” Ambrosio told Vogue’s Sarah Harris. “I think I’m in better shape now than I was 10 years ago, but it takes a bigger toll – I get back pain!”

Candice Swanepoel:
Boxing and pilates several times a week. During the last 10 days before the show, the routine is daily.

Lily Donaldson:
Pilates, yoga, swimming and aqua-running.

Karlie Kloss:
“I’m very athletic; I always have been. I did every sport under the sun while growing up,” she told VOGUE.COM US. “I studied classical ballet and dance for years, and I continue to always be very active. Whether running, biking, swimming, or dancing, I just like to always be on the move.”

Lindsay Ellingson:
Ellingson relies upon dance classes and yoga, having danced a lot growing up. “When it comes to exercise, I don’t like anything that’s too serious,” she told VOGUE.COM US in 2011.

Adriana Lima:
Weightlifting, boxing and rope-jumping twice a day.

Behati Prinsloo:
“I try to do Pilates when I can all year around and I also like to swim a lot. I also have a trainer that kicks my butt when it’s needed! I like to be active and keep busy,” she told us in June
fitness-barbie

// Exam season food tip \ Say no to 🍟🍕🍫 during this time and yes to healthy low GI foods and drinks. For breakfast I usually have whole grain cereal w/ soymilk + blueberries or avocado and scrambled eggs. That will keep your brain going for hours 💪💪 You’ll snack less and concentrate on what’s important ➡️ Studying ☺️☺️🔬👊👊

STUDY SNACKS AND BRAIN FOOD (by the way, I was trying to make the hair look like a brain ;))

With finals coming up, I thought I’d expand on my previous study strategies post, and talk about some of the wonderful foods that will help power your brain through those exams! The right food is such a critical component to performance (not just physically, but mentally as well) so it deserves a post! These are not listed by level of importance and I try to eat all of them in moderation! These foods are not only good for your beautiful brain, but your overall health as well and you should be incorporating them into your diet all year, not just during finals because it’s good to be healthy and keep up your grades, right?

Think of an exam as a running a race. Eating well is essential for optimal performance. Getting enough sleep is the most important, and don’t try anything new. Breakfast is the most important meal of the day!

These are mostly low GI foods, meaning they take longer to digest, therefore supplying your body with gradual, beautiful, and sustainable energy!

1. Vegetables! Spinach and Kale are my favorite, but all of them are packed with heaps of beautiful, colorful, and vibrant nutrients for your wonderful body! I like to steam my vegetables or eat them raw, because boiling them strips their nutrients unless you drink the soup!

2. Water! It’s so important to stay hydrated (but not too much near the exam because you can’t use the bathroom) because it maintains your blood volume, which keeps nutrients transport to your brain! Be careful not to drink too much or else your blood will dilute and you’ll end up feeling dizzy. You should aim for the amount of ounces as you weigh in pounds of water to drink a day on top of the rest of the foods you eat. You should drink even more if you sweat. But I personally don’t keep track of how much water I drink, I just drink until I feel satiated and alive.

3. Caffeine. I only drink black tea, and I only do that if I have a big test or a race because I don’t want to get addicted and immune to the effects. Be careful not to drink too much or else you might experience a crash. When I took the ACT, I took a bottle with me to drink during the test.

4. Quality carbs for concentration. your brain’s main source of energy is glucose! Foods I like include bananas, flax/chia seeds, greens, beans (I love black beans), whole grains (oatmeal, quinoa, brown rice).

5. omega 3’s for alertness! Foods high in them include fish (especially salmon) and fortified eggs. Some vegan sources include seeds (flax/chia/hemp), leafy greens, beans, cabbages, and winter squash!

6. Dark fruits and veggies for antioxidants for cognition!

7. Oatmeal is a great breakfast food because it is a complex carb, so it digests slower, giving you a constant supply of energy, and it tastes wonderful! I love to add nut butters, yogurt, seeds, and fruit to my yogurt!

8. Healthy foods to snack on between exams that are long (like the SAT/ACT/APs) include energy bars (I like clif/luna), granola bars (I like kind), almonds, walnuts (they’re also shaped like brains!), protein bars, and fruit, especially bananas, and dried fruit!

9. Eggs are filled with complete proteins and healthy fats and they are extremely filling!

How to study effectively

More of my life tips!