How to Get A Models Figure

Organic and soy usually does the trick. Dairy can be quite fatning and if the food is natural it is pretty much only good for you. Fruits, veggies, whole grains with lots of fiber, and soy are the most perfect foods you can put into your beautiful body. 

(Meal examples on My Blog Post )

 A really good book to read to know more about why soy and organic foods are your best options, is called Skinny Bitch, by Rory Freedman, a former agent for Ford Models, and former ford model Kim Barnouin.

And for great healthy recipes Skinny Bitch in the Kitch.

 
Pages from the book CLICK HERE

Bars:

• Larabar
• Luna Bar
• Organic Fiber Bar
• Kashi Golean Bar

Milk/Yogurts/Ice Cream:

• Taste the Dream
• Silk
• So-Delicious
• Turtle Mountain

Grains:

• Ezekiel 4:9 Sprouted Whole Grain
• Genesis 1:29 Sprouted Grain & Seed Bread

Snacks:

• Nanas
• Newman's Own

Complex carbs vs . simple carbs: What’s the difference?

Simple carbohydrates:

These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbs:

Are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

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• Fruits
• Vegetables
• Whole grain foods

 


There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1.   Complex carbs aid weight management

Foods that are high in complex carbohydrates are often lower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2.   Fiber keeps your feeling full longer

Most Americans don’t get the recommended amount of fiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3.   Complex carbs contain nutritional benefits

There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

Be wary of misleading food labels

Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

Keep an eye out for the fiber content in your food

The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

You can’t go wrong with eating fresh fruit and vegetables

These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

Balancing carbs, proteins, and fat is key

Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

Now would be a good time for common sense. When we have babies, we breastfeed them, and then at a certain point, we stop. We don’t breastfeed our grown children, or our husbands or friends, for that matter. It is exactly the same for cows and every other mammal on the planet. They produce milk when they give birth, they feed their young, and then they stop. We are the only species on the planet that drinks the milk of another species. We are the only species on the planet that drinks milk as adults. Why? Because the multi-million dollar dairy industry has convinced us that we need milk for healthy bones. That without cows’ milk, we will shrivel up or shatter. However, Yale researchers found that countries with the highest dairy and meat intakes also suffer the highest osteoporosis rates.

The truth is, we can get adequate calcium from leafy greens, vegetables, raw nuts and seeds, and beans. And again, these foods come without the hormones, steroids, and antibiotics found in dairy.

Fiber to me is just about the most important to have in your food! If there is no fiber in a food, I usually choose not to waste my time eating it.

What is fiber? Simply put, fiber is the part of our food that our bodies can not break down and absorb. A good example of fiber is bran. Bran is an indigestible husk that is removed from grain in order to create refined products, such as white flour and white rice.

When you increase your fiber intake, you subsequently increase your sense of fullness at mealtimes, which in turn leads to the consumption of fewer calories…and results in weight loss. A further benefit of fiber is that it slows the absorption of carbohydrates, which can help control blood sugar levels in diabetics. Also, fiber traps cholesterol, which prevents it from being absorbed in the blood—and thus reduces high blood cholesterol.

Types of fiber

Dietary fiber comes in two varieties: soluble and insoluble. These labels indicate whether the fiber can be dissolved in water. Soluble fiber is often called “gum” fiber because it tends to be gummy when it has dissolved. Soluble fiber is common in fruits and vegetables. Insoluble fiber mostly comes from bran, the covering of the grain as it grows, and is found in whole grains (wheat, rice, barley, corn). It may also be purchased separately or added to foods like boxed cereals.

Effects of poor fiber intake

Fiber’s most important function is to promote the elimination of waste from the intestines. Fiber enables the intestines to squeeze food through the digestive tract. However, if we don’t eat fiber, then everything we eat is absorbed. As a result, there is nothing left for the intestines to squeeze. The immediate result is constipation, which produces a few, small stools. Constipation results in high pressure developing inside the intestines. High pressure can force little pockets called diverticuli to develop. Over time, diverticulosis can cause pain, bleeding and infection, and can lead to surgical removal of part of the intestine.

The typical American eats less than half the recommended dietary fiber. Some authorities think this may be part of the reason for the increase in digestive diseases, some cancers, diabetes, and high cholesterol seen in the last half century. One theory suggests that the chronic inflammation caused by the constant pressure of a low fiber diet could increase the risk of intestinal cancer. That’s because populations that eat lots of fiber tend to have lower rates of intestinal cancer. However this theory has been difficult to test scientifically.

Where to get fiber

When we follow the current dietary guidelines of 5-8 servings of fruits and vegetables daily, it will be easy to get more fiber. Fruit typically has 3-4 grams of fiber per serving. Three dried plums (prunes) provide about 2 grams and three dried figs have over 10 grams. Most berries have lots of fiber—up to 7 grams per cup. Broccoli, carrots, green beans, greens, okra, potato typically have 3-6 grams per cup. Cooked spinach and corn have a bit more. Legumes like peas and the various types of beans can have over 15 grams of fiber per cup. On the other hand, lettuce, cucumber and tomato have very little so a plain salad is not a really good fiber source.

Check the nutrition labels of cereals and you will be surprised to see that your favorite “healthy” cereal may have no significant fiber. Nonetheless, you can still start your day with your favorite if you add some high fiber cereal to it. Then incorporate a variety of fresh or fruits and vegetables into your daily routine for better health.

*TIP*Fruit FIRST THING on an empty tummy will make you poop in minutes!!!!! Then wait about 20 min to have your coffee, water, or any other liquid, and wait about an hour to eat anything else. IT WORKS :D

Coffee and cigs of course work as well, but it is not the most healthy choice. 

Pooping is a vital part of weight loss and health maintenance. No diet book should shy away from the topic. It all boils down to basic math: How much are you putting in your mouth, how much is coming out your butt? You’ve got to be a good pooper if you want to be skinny. But that doesn’t mean taking laxatives, which are bad for your body. You can’t fool Mother Nature. You’ve got to eat high-fiber foods like fruits, veggies, whole grains, and legumes; drink lots of water; and exercise regularly. And stay away from foods that have little or no fiber, like meat, eggs, cheese, milk, and processed, refined foods.

Speed up your metabolism by drinking more water. A healthy, well-hydrated body is important to flush out toxins and aid in metabolizing fats. A simple way to determine if you are consuming enough water is to take note of the colour of your urine. If it is colorless or light yellow you are on the right track, if it's any darker you need to increase your water intake. Drinking ice water also helps the body expend more calories by heating it up.

Black Pepper, Ginger, Chile Peppers

Spicy food doesn't just taste great, it actually increases your metabolism too. Black Pepper, Ginger and Chile Peppers all raise your body temperature and help you burn fat faster!

Careful though - the curries you find in restaurants are often oily and fatty, so cooking your own spicy food is always best.

Don't starve yourself!

The first instinct of many dieters is to put themselves on the starvation diet, but although this can help you quickly lose a couple of pounds, its not the right way to lose weight in the long run.

When your diet drops below 1000 calories, your body goes into 'starvation mode', which slows down your metabolism.

As well as feeling groggy and tired, you will be using far less calories than usual and making it even harder for yourself to lose weight! The answer is to eat a sustainable low-calorie diet, but never to make your body push the 'panic button' like this as it is counterproductive.

Also make sure to eat breakfast. If you skip it, your body will enter its 'starve' mode early in the day and it will be hard to break out. To keep your metabolism working all through the day, eat small, low calorie snacks between meals.

Vitamin B and Calcium

The B-Vitamins give you more energy and increase your metabolism. Drinking coffee will increase your metabolism too, but Vitamin B is a much more healthy, sustainable way to do it. Make sure your daily supplement incorporates B-Vitamins and in particular B-12.

Recent research has found that 4 daily servings of low-fat dairy products can boost your body's fat-burning ability. Calcium actually increases your metabolism. So add some low-fat yogurts to your diet, maybe as a small snack between meals.

Boost Your Omega-3 Fatty Acids

In recent studies it has been shown that an increased intake of Omega 3 fatty acids can help to balance blood sugar levels and control appetite. Good sources of this metabolism-boosting acid can be found in flax, hemp seeds, walnuts, pumpkin seeds, salmon, mackerel and herring. Many people use flax oil as a supplement.

Increase Your Iodine Intake

Increasing your Iodine intake can help stimulate thyroid gland function. The thyroid gland is responsible for regulating body metabolism and energy expenditure. Kelp extract supplements are a potent source of Iodine, as well as eating all different types of seaweeds and seafood.

Increase your muscle mass

Muscle burns 90% more calories than fat, so the more muscle you have the faster your metabolism will be. Going to the gym is not just a one-off attack on your fat cells - your new muscle will actually keep fighting that fat long after you leave the gym. Adding 5lbs of muscle will help you burn another 250 calories a day!

If you can't make it to the gym, then there are ways to make everyday activities into a workout. Carry your groceries home, walk the dog yourself, lift small weights while watching TV or take the stairs at work - it all helps!

Take away the temptation altogether! Get rid of the chips, the ice cream and the chocolate. We all have moments of weakness, so be prepared and make sure its a bowl of fruit you reach for rather than a jar of cookies!!

If you need a replacement for all these snacks, here are some ideas:

- Low calorie yogurt
- Sweet potatoes
- A bowl of chopped fruit
- Dried fruits and nuts
- Popcorn (Paul Newman's popcorn is great!)
- Edamame, great to munch on with some salt