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 

// 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 ☺️☺️🔬👊👊

Recipe: Healthy Chocolate Pudding

I got this fabulous recipe from a cooking class and have been eating it ever since.

This recipe is gluten-free, dairy-free, high in fiber, low in sugar, and raw, to name just a few.

Ingredients:
-2 avocados, pitted, peeled, and cut into chunks
-1 banana, peeled and cut
-½ cup unsweetened almond milk
-3/8 cup unsweetened cocoa powder
-¼ cup sugar
-2 tbsp honey
-2 tsp vanilla extract
-¼ tsp cinnamon

Blend ingredients until consistency is like that of typical chocolate pudding.

Chill for at least an hour before eating. Top with fresh fruit.

Omg my mom made loaded cauliflower casserole. I’m a HUGE potato fan (thanks to my Ukrainian grandmother). However, my PCOS is not a huge potato fan. So to help me out, my mom tried this AMAZING recipe (which she’s made with potatoes before) and I didn’t even miss the potatoes at all !!

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!

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