As a model, a healthy diet is important
to your success and longevity in this very competitive business where
your appearance means everything. A healthy diet is essential for
keeping your skin looking its best, maintaining your weight,
increased energy and stamina and a strong immune system. Below
is a suggested "Model Diet". Follow these simple tips
to look and feel your best.
- Eat organic whole (added
benefit-non GMO)
and minimally processed food as much as possible. That means not
eating out very often. Use organic hygiene and household products as
well. Shopping at Trader Joe's is highly recommended!
- Take control of your health by
learning to read food labels, doing your own diet and nutrition
research (Dr. Mercola & Garden of Life Newsletter and Weston A
Price website) and listening to your body.
- Eat 5 or 6 small meals throughout
the day. Some studies suggest this will program your body to burn
more calories and not store fat. If you eat less often or not at all
it will cause the opposite effect…slower calorie burn and more fat
storage.
- Drink at least 6-8 glasses of pure
filtered water each day
- Use a shower
filter to minimize chlorine exposure.
- Fresh clean air is essential.
Consider using a high
quality air purifier in your home.
- Eat at least 5 servings or more of
raw or minimally cooked organic fresh fruits and vegetables each
day, especially dark green leafy vegetables. Eat fruits and starchy
vegetables such as carrots and potatoes in moderation (red potatoes
are best).
- Most days of the week include raw
cultured vegetables in your diet.
- Eat at least 3 servings of protein
from one or more of the following sources each day: Organic beef,
chicken, lamb, bison, turkey, free range eggs, wild caught fish
(moderation) and Jarrow Natural Whey Protein. Note: protein should
only be from grass fed or pastured animals humanely treated and
processed.
- Eat 100% whole organic sprouted
or soaked grains and beans in moderation (steel cut oats, wild
or brown rice, bread, black beans, lentils, etc…).
- Eat at least one cup of plain
cream at the top or European Style yogurt (non-homogenized) or kefir
each day. If you like, sweeten with NuNaturals Stevia Powder, raw
unfiltered honey or pure maple syrup. You can also add some organic
berries or granola to your yogurt.
- If you like milk, use only organic
non-homogenized whole milk or goat’s milk. Raw whole milk is even
better if you can find it in your area.
- Eat a small amount of organic raw
nuts or seeds each day, particularly walnuts and almonds.
- Include fresh or frozen organic
blueberries, raspberries or other berries in your diet each day. Add
some berries to your oatmeal, protein drink or plain yogurt.
- Acceptable organic cold pressed
oil to use: Extra Virgin Olive (regular olive oil for cooking),
Coconut, Palm, Ghee Butter, Sunflower and Peanut or other nut oils
(in moderation). Contrary to popular opinion, avoid soy, canola and
most other oils including all foods that contain them.
- Use only real organic butter from
grass fed cows. Raw is best if you can find it!
- Drink 2-3 cups of organic Japanese
green tea each day, hot or iced.
- Include raw unfiltered apple cider
vinegar to your diet each day. It’s great on salads with olive oil
or in a marinade.
- Take Krill Oil and a high
quality fish oil supplement daily.
- Take a high quality whole food
multivitamin and pro-biotic supplement daily from companies such as
Garden of Life, New Chapter or Dr. Mercola.
- Take high quality Yaeyama
Chlorella each day.
- Most days of the week consume a
green drink from companies such as Amazing Grass, Garden of Life or
New Chapter.
- Include fresh organic garlic
and/or a quality aged garlic supplement to your diet most days of
the week.
- Avoid all refined sugar and
artificial sweeteners.
- Avoid all soda, fruit juice and
other high sugar drinks.
- Avoid all products that are made
from or contain soybeans or soybean oil. Fermented soy such as miso
and soy sauce are fine in moderation.
- Avoid all hydrogenated oils (trans
fats).
- Avoid all foods that say things
like low or non-fat, diet, low carb, lite or light, etc…
- Avoid all overly processed heavily
advertised convenience foods. The ones with a very long list of
ingredients that you can’t pronounce and don’t know what they
mean!
- It’s OK to cheat occasionally.
Just remember, the stricter you are the healthier you will be.
- A healthy tan looks great in
photos and is an excellent way to ensure you're getting enough
vitamin D3 in your diet. But too much sun will prematurely age your
skin and increase your risk of skin cancer. Keep your sun exposure
to a minimum and consider taking a vitamin D3 supplement.
-
If weight loss is your goal several studies suggest that exercising
in the morning on an empty stomach may be a good way to trim excess
fat. If you can't exercise on an empty stomach another study
demonstrated that consuming whey protein (20g protein / serving) 30
minutes before resistance training boosts your body's metabolism for
as much as 24 hours after your workout. Another way to boost fat
loss is high
intensity interval training.
- Recommended low impact exercises:
brisk walking, rebounding (mini-trampoline), swimming, cycling, and
yoga. Remember to warm up and stretch before any exercise or
physical activity.
- Recommended soap for great skin:
Dr. Bronner’s Magic Soaps or Sappo Hill.
- Recommended whole food supplement:
Garden of Life Perfect Food-Super Greens Berry Formula. Contains an
abundance of nutrients that support healthy skin and numerous other
health benefits. I also recommend Green Superfood by a company
called Amazing Grass. It’s cheaper than Garden of Life and tastes
better.
- Recommended pro-biotic formula to
support digestive and immune functions and overall health: Garden of
Life Primal Defense Ultra or powder or Dr. Mercola's Complete Probiotics.
- Helpful hint: make a list of your
favorite foods then substitute them with alternatives from this
list. Start cleaning out those cupboards!
- If you are a vegetarian or ever
considered becoming one please click
here.
NOTE: Although based on numerous
credible sources, these tips are provided as a guideline only. You
should always do your own research and talk with your doctor before
making any changes in your diet or starting a diet and exercise
program.
