(Miso soup will help your high stress level, read on to find out more...) 

Trying to make positive changes to your lifestyle? Enough talk about what you shouldn’t have! Sometimes it’s easier to start adding specific foods rather than eliminating them, which leaves us feeling overwhelmed and defeated early on. Fall in love with these ancient, superfoods below and reap the benefits; clear skin, gorgeous hair, reduced stress, high energy and sound sleep (just to name a few).

Vitamin packed, colorful, fresh foods satisfy both our palate and waste line - but what else are we getting out of it? Life! It’s no myth that a clean healthy diet is the key to a long, fruitful life and aging like fine wine. For once, let’s stop thinking about calories and instead focus on other nutrients. Like, (vitamins A and C and omega-3’s / "The Beauty Helpers") and (Iron and Zinc/ protection against illnesses’, metabolism boosters, concentration improvers and enhancers of physical performance).

Foods for Clear, Glowing, Youthful Skin:

- Purple and deep red foods like acai, pomegranates, purple carrots, raspberries, blackberries, blackcurrants, blueberries, red or black grapes, blood oranges, purple corn, eggplant (peel) and beets are high in Anthocyanins (antioxidant rich flavonoids) which help maintain the flow of blood to the skin. This promotes healing and acts as protection from sunlight.

- Whole Grains like quinoa, millet, oats, brown rice and rye are high in fiber and antioxidants that stabilize blood sugar. This prevents insulin spikes which causes clogged pores (aka breakouts)...long story short.

- Fish (specifically oily, cold water fish) like mackerel, salmon, anchovies and sardines are high in anti-inflammatory/ omega-3 fatty acids that reduce irritation to skin cells.

- Green Tea is loaded with anti-inflammatory antioxidants that will improve the appearance of your skin, on top of many other health benefits like protection against heart disease!

- Vitamin A packed foods like sweet potatoes, cantaloupe, carrots and kale reduce the size and secretion of the sebaceous glands (aka breakouts).

-Cucumbers are known as “The Beauty Food” because of its ability to rehydrate when consumed or applied topically.

Long, Luscious Locks:

-Nuts! Brazil Nuts are this planet’ s best source of selenium which keeps a healthy scalp. Walnuts contain natural conditioners like alpha-linolenic acid and omega-3’s which promote growth as well. (Unsalted) almonds, cashews and pecans are high in zinc, a mineral, that if neglected can cause hair to shed-due to a deficiency.

- Dark Green Veggies like spinach, kale, collard greens and broccoli create a natural conditioner in hair follicles (called sebum) from the combination of high levels of Iron, Calcium and vitamins A and C.

-Omega-3’s found in fish like salmon will make your hair shiny and keep it from looking dull. Vegetarian? Flaxseed! (I even add this to Preston’s dinner for a lustrous looking coat. Ground in my coffee grinder so he doesn’t know ;)

- Beans...beans, they’ re good for your...hair! Kidney beans and lentils provide plant based proteins that promote growth! "No more extensions!"

Other hair helpers are whole grains, oysters (high in zinc) and carrots (also good for vision).

Stress Reducing Foods:

(Dark chocolate covered Brazil nuts are awesome! Stress relieving/ energy boosting dark chocolate covering protein packed brazil nuts that help my hair shine! Amazeballs.)  

-Avocados are high in potassium (even higher than a banana!) This helps lower blood pressure as well as curb a fat craving which is usually induced by stressful situations. Try making your own salad dressing by pureeing a medium sized avocado and add lemon juice and cayenne pepper. YUM.

-Oatmeal- healthy carbs like this "stick to your ribs" dish make your brain create serotonin!!! Top with a spoonful of natural/ organic JAM for a quicker release of this brain relaxing chemical. (I say this is your best breakfast option, skip brown sugar :p )

-NUTS high in vitamins A, B and D - like almonds, pistachios and walnuts (also good for immune system and energy!!) will help you calm and carry on.

-Chamomile Tea will naturally relax your mind and body. (I know a few people who attribute their success in quitting a bad habit - like smoking- to this amazing supplement! TRY IT!)

Foods to Stay “Regular”- foods with the highest amounts of fiber; artichokes, broccoli, brussel sprouts, bulgur, quinoa, brown rice, navy/garbanzo/kidney beans, figs, prunes, pears and almonds.

Energy Boosting Foods:

- Organic Dark Chocolate (MmmMmm..) is amazing, but limit to 1-2 oz/ day as it does contain sugar. However, it's much better than other desserts with refined sugars that actually deplete our systems of B vitamins that we need for energy.

-Dried Fruit like raisins, dried cranberries/mangos/apricots and prunes will give you a quick energy boost!!! Limit to one serving (as a snack) daily, to avoid overconsumption of sugar (aka weight gain).

-OJ in the morning! Rich in vitamin C, natural orange juice will help you get the most iron possible out of other foods that you eat.

-Iron packed foods improve concentration and enhance physical performance, woohoo!!! Foods high in iron are green leafy vegetables, oysters, clams, scallops, beans, lentils, artichokes, oatmeal, wheat germ, tofu, seeds, melons, egg yolks and nuts. BAM!!!

- Bananas’ potassium helps muscles contract. One per day prevents stiffness that could be a result of sitting in that desk all day :/

- Red peppers with hummus is a snack with a combo of energy boosting nutrients including Vitamins A and C so it’s also good for skin beauty. Try this recipe! http://sidedish.dmagazine.com/2012/04/16/vegan-fresh-raw-chickpea-free-hummus

-Pumpkin Seeds are high in iron, magnesium, calcium, vitamin K and protien. They are great to keep at work for long days since they are lighter than other nuts...so you can go nuts!

-Celery and Carrots are a great snack to keep your metabolism going throughout long, tired days. They are extremely refreshing and crunchy which is believed to yield an energy crash. (Celery also acts as a diuretic so it helps flush out excess fluid in your body). “Snatched!”

Other energy helpers include adding thin slices of lemon or cucumber to ice cold water as well as keeping shots of cold pureed veggie soup in the office fridge. Zing!

Foods to help you Zzzz...

- Miso Soup contains amino acids that boost the production of melatonin, a natural hormone that helps you rest. Wow.

-Chamomile tea is my favorite way to unwind after a crazy day and has been proven to reduce levels of anxiety and stress. Stay stocked! Trust me.

- 1 Hard boiled egg as a late night snack might help if you have trouble dosing off. This combo of proteins helps you fall asleep and stay there!

Speaking of the bed... ;)

Aphrodisiacs like avocado, honey, hot chillies, bananas, pomegranates, salmon, walnuts, vanilla, watermelon and red wine will help you get in the mood. (We will chat about the health benefits of sex another time...stay tuned.)

Immune boosters:
They key to fighting off illness’ is to maintain a diet that has a variety of all foods rich in carotenoids, Vitamin C and E, powerful antioxidants, Zinc and selenium. Eat these foods raw or lightly steamed to keep the nutrients alive;

Carotenoids- Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnips, collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

Vitamin C- Berries, broccoli, brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, oranges, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

Vitamin E- Broccoli, carrots, chard, mustard & turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

Other super foods that are rich in antioxidants- Prunes, apples, raisins, all berries, plums, red grapes, alfalfa sprouts, onions, eggplant and beans.

Zinc- Found in oysters, (lean) red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and (low-fat) dairy products.

Selenium- Found in Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products.

Foods that make you smell good? Fresh produce, especially citrus fruits. Also, season your meals with spices that stay in the body to leave a pleasant aroma like cinnamon, cloves, nutmeg or cardamom! 

 Create your own combination of benefits by finding foods that work best for you and get familiar with the produce section. Start eliminating bad eating habits by adding good ones instead of worrying so much about what you can’t have. Choose items from these lists that you’d like to start using and look up a healthy recipe! Some of my favorite sites are...

http://simplyrecipes.com/recipes/vegetable/
http://www.eatingwell.com/recipes_menus/collections/healthy_vegan_recipes
http://allrecipes.com/recipes/healthy-recipes/ low-calorie/

  Love, 

JAM 

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JAMtv: youtube.com/user/ JamieAlexandraMurphy& nbsp;   

After a scenic train ride from New York’s Penn Station we hopped on a very comfortable shuttle bus headed to our hotel on the harbor where I noticed the first point that I recorded for you, an accessory that everyone had; a big bottle of water. This, like most of the tips that follow aren’t anything that you haven’t already heard, but I included the science to support my findings and hopefully nencourage you to get & ldquo;snatched”.

“Snatched” (as in “Damn girl, you look snatched”, meaning skinny and looking great) is a new word that I learned after prompting a “shit models say” video in effort to conjure up my would be blog post, (knowing there’d be some truth to the antics provided.) Veteran top models, World Champions and even Ms. New York bestowed on me information that I am happy to share.

Of course consistent discipline is necessary to be in the position to get ready in just three days, which is the amount of warning we had when booked for this show, but there are last minute aids that can help a great deal if you combine them with a clean diet and regimented exercise.
 
3..2..1, Lights..Camera..Action!
Three days until your big event? It& rsquo; s no question that you will look and feel better if you follow these tips that I’ve gathered for you from the girls:

-NO SALT. None. Not only does salt cause excessive bloating, it stimulates your appetite making it more difficult to consume the limited amount of calories that you should before a big event. Use herbs and spices to add flavor instead. Check labels for sodium content and ditch anything instant (oats are an exception as most have zero sodium).

-Eat only 10 calories per pound of total body weight. I.e., If you weigh 135lbs, eat 1,350 cals. (See www.westhollywoodcentral.com/blogs/think-like-a-man-2.html if you need help counting calories)

- Cut out wheat products. One model says she took this advice before her last show and realized she must have been allergic to wheat and just never knew. Not only did her tummy flatten, she felt amazing too. It is very common for someone to be allergic to wheat products and not know it. Mainly because the result of consumption isn’t as dramatic as hives or other allergic reactions, it’s moderate to severe bloating (primarily in the abdomen region). Bloating from wheat could last for days so see how you feel after cutting out all bread, cereals, pasta and pastries. (Print this table to learn more, http://www.lpch.org/diseasehealthinfo/healthlibrary/allergy/wheat.html)

- “NO SODA or any sugar”, revealed in a sexy brazilian accent. “Also, go to bed very early the night before show.” Being completely rested when you have to look good is very important because when you stress out the hormonal changes that occur inside of your body show on the outside with bloating and puffiness (not to mention tired looking eyes and skin.) Amazing how much our mind and body is connected, right? Breathing exercises, a light yoga class or a relaxing bath would be a good idea to help keep calm and carry on.

-Some girls swear by bronzer and body contouring to enhance muscle definition and bone structure. I found this video to show you how to accentuate your collar bone area; http://www.youtube.com/watch?v=JqXxNjWHyk4
For a full body contouring visit a salon that offers spray tan. Use yelp or ask around to find someone that specializes in contouring so that you’re not disappointed as it does cost anywhere from $45-$85. (Last year I visited Rudy at Citrine Glow on Santa Monica Blvd. in Beverly Hills and was very pleased with his artistic talent in defining my legs, arms and abs.)

- Your diet should consist of protein, complex carbs, healthy fats and green veggies. Ex.,

Breakfast: 1 serving probiotic yogurt, ½ cup oats with 12 almonds
Snack: celery and carrots
Lunch: 4 oz. grilled chicken breast flavored with lemon and pepper, green veggies (i.e, salad, asparagus, cucumber)
Snack: Grapefruit
Dinner: 4 oz lean grilled fish, green veggies

-List of foods with the lowest amount of carbohydrates so that you don’t go hungry! (holding any oil, butter or dressing of course); apples, apricots, artichokes, asparagus, avocado, bamboo shoots,beet greens, beets, blackberries, blueberries, broccoli, brussel sprouts, sprouts, cabbage, cantaloupe, carrots, cauliflower, celeriac, celery, celery root, chard, cherries, chervil, chicory, Chinese cabbage, chives, clams, cod, collard greens, corn, crabs, cranberries, cucumbers, currants, Damson plum, dandelion greens, eggplant, endive, flounder, garlic, grapefruit, grapes, green beans, hearts of Palm, honeydew, huckleberries, kale, kohlrabi, kumquats, leeks, lemons, lettuce, limes, lobster, loganberries, mangoes, mushrooms, muskmelons, mussels, mustard greens, nectarines, okra, onions, oranges, oysters, papaya, parsley, parsnips, peach, pears, peas, peppers, pineapple, pomegranates, prunes, pumpkin, radishes, raspberries, red cabbage, rhubarb, rutabagas, sauerkraut, scallions, sea bass, shrimps, snow pea pods, sorrel, spinach, squash, strawberries, string beans, tangerines, terrapin, tomato, turnips, watercress, Zucchini...YUM!

-Refer back to the Thermogenic Diet that I created last year; http://www.westhollywoodcentral.com/blogs/you-are-one-grocery-list-and-six-days-away-from-a-sexier-you-2.html

-Other snack ideas;
1 cup vanilla nonfat yogurt combined with 1/2 cup chopped fruit salad and sprinkled with wheat germ.
1 cup ricotta cheese combined with a dash of cinnamon.
3 dried figs
1/2 cup calcium enriched orange juice
1/2 cup prune juice

Soy sauce wasn't allowed on the table when we met for sushi but we all definately enjoyed some red wine and lots of laughter. The show was a hit and it's safe to say that Wilhelmina Fitness left their mark on Baltimore. After the show we indulged in the amazing food, then jumped back on the runway for a dance party before our bus arrived to take us home, where the training continues!

 Bring on the weight- to keep it off

Other than carrying a giant Fiji bottle and sporting at least one to die for article of clothing, all of these svelte gal’s had something else in common; strength training. If not a personal trainer herself, she had one of her own or frequented a class like yoga or “boot camp”. One girl was calling the hotel before we even got off the bus to get info about the soonest, closet Hot Yoga class she could rally a group to attend.

Classes are a great way to become familiar with using weight to keep it off if you don’t have room for a pricey trainer in your budget. However, it’s definitely worth it if you can figure out a way to make it work financially. If you would like some help in finding the right trainer for you just let me know what city you are in and we’ll go from there. I have a worldwide network of trainers that would be happy to assist you. I bet I can even talk her or him  into a free first session to ensure you’re comfortable before signing for the month.

Most health clubs offer a free trial membership as well, do some homework to find out who’s giving away what! Get a schedule of the classes and have no fear, you will live! The hardest part is committing to actually go do something unfamiliar. When I first moved to Los Angeles in 2005 I was able to get week passes for every gym from Gold’s to Equinox, a different club each week for months! Until I became a personal trainer myself and had free memberships at my fingertips. You never know...that just may happen to you too!

At any age, strength training has immense benefit to your overall health. First and foremost is improved metabolism; more muscle = more calories burned naturally. Food is broken down into usable fuel faster and more efficiently. This provides you with an increased level of energy, encouraging you to move more. The more you move your body, the easier it is to move your body, making workouts seem less like an impediment and more like a gratification. Not only does this form of exercise create endorphins that will give you a natural happy high, it helps you stay focused and improves the ability to concentrate which will decrease the chance of emotional eating or binging from boredom. More muscle also provides more protection for your joints, enabling you to perform and recover from workouts more adequately. If you are sore for days after that hour of cardio you did as an effort to burn off an epic cheat day, it’s because you’re lacking the muscle needed to properly repair yourself afterwards. I call this the “rat race effect”, you’re just going to leave yourself exhausted and out of commision if you work backwards this way. Instead, develop and condition muscle that will coordinate your body to the cardio workouts.

Gotta have heart
We had an afternoon call time on the day of our event and you better believe that almost every girl made time to fit in their personal choice of cardio. Nothing crazy intense, but something. A few made use of the gorgeous pool and got in some laps, a couple girls rented bikes to ride around the harbour, another hit the treadmill and some simply chose a breakfast spot that required about a mile of walking.

Fitness models must have a passion for the job in order to stay motivated to be on point always. Whether or not being snatched plays a role in your profession, I think that we can all agree that looking and feeling great helps many other areas of our life. What’s your motivation? Why do you want to look and feel your best? Who would you be after a healthy lifestyle transformation? Think about it and use that data as a source to get on point and stay there. You gotta have the heart to get the blood pumping regularly, because we all know that fun is not the first thing we think of when we think cardio. It is however, a main ingredient in the recipe for a fine, defined physique.

So there you have it; stength traning/ yoga, cardio, careful diet, lots of water, plenty of sleep, supportive environment, motivation and consistency are the keys to being a fitness model in your own life...or even a professional!!? 

You could be the next face of Under Armour!

Declare a Goal, Document your Journey and Rise to the Top. 

 Learn more at  http://whatsbeautiful.ua.com/

  Love, 

JAM 

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JAMtv: youtube.com/user/JamieAlexandraMurphy