Drinks, Featured, Food

Apple Ginger Green Smoothie

February 8, 2017
Apple Ginger Green Smoothie

This Apple Ginger Green Smoothie is packed with nutrient-dense produce for a juicy boost of vitamins and minerals! I often drink this between lunch and dinner to stay fueled and focused for the afternoon and early evening.

Ingredients:

  • 1 large apple, core and seeds removed.
  • 1 inch piece fresh ginger
  • 4 cups greens (I alternate between kale and spinach)
  • Juice of 1 lemon
  • 1/2 cup filtered water (add more if you like a juice-like consistency)
  • 3 sprigs of fresh mint (optional)

Directions:

In a high speed blender combine all ingredients and blend on high until liquefied.

Notes:

  • If you’re not accustomed to drinking green drinks, try adding a banana to this recipe for an extra touch of sweetness.
  • This recipe is high in fiber, low in sugar and packed with gorgeous nutrients for a healthy body and beautiful skin.

Time: 5 mins

Serves: 1

 

Beauty, My life

7 Tips For Being a Stress-Free, Bride-to-Be

February 8, 2017
7 Tips For Being a Stress-Free, Bride-to-Be

Take it from someone who has walked-THE-walk; you don’t have to be a stressed bride! I’m sharing some practical advice that helped me stay calm and present during the hustle and bustle leading up to the big day. Creating a daily routine that prioritized self-care, optimal sleep, quality nutrition and de-stressing techniques made navigating the entire process simple and even enjoyable.

Here’s how to keep that inevitable wedding stress under control:

1. Create a morning ritual.

This is something that I practice in my day-to-day life, but as a busy bride-to-be, I’ve put an extra emphasis on starting my morning off on the right foot.

I always begin my day with:

  1. Water: 1 liter of filtered water + a warm water with fresh squeezed lemon.
  2. Coffee: I only enjoy 1 coffee (or caffeinated beverage) per day – often times a latte made with unsweetened almond milk. (Your skin will love if you sip on filtered water and herbal teas for the remainder of the day.)
  3. A workout: lately I’ve been enjoying: Ballet BeautifulThe Tracy Anderson Method, hot yoga, running and pilates.
  4. Breakfast: I’ve been whipping up protein shakes for a quick and easy morning boost.

My go to recipe is:

  • 1 cup unsweetened almond milk
  • 1 scoop plant based protein powder (I like the brands Vega, Sunwarrior or Super Elixir)
  • 2 cups of organic spinach
  • ½ organic banana
  • ½ teaspoon ground cinnamon
  • 1 medjool date, pitted

2. Create a bedtime ritual.

While we sleep, our bodies go into an anabolic state, which allows us to recharge and repair any damage caused throughout the day. This is also when our muscles repair, memory is consolidated and hormones are released that stimulate growth and appetite.

To ensure you get a good night’s sleep, I recommend:

  • Switching off all technology at least 1 hour before bedtime.
  • Nixing all caffeinated beverages after 12:00 PM.
  • Keeping a notebook by your bedside to write down any last minute thoughts or reminders for the following day.
  • Implementing a calming practice into your evening – journaling, yoga, meditation, a leisurely walk or a warm bath – whatever you find to be relaxing and beneficial for your body.

….and a few basic reminders:

  • Keep your sleeping space between 60-67 degrees Fahrenheit.
  • Keep your bedroom as dark as possible using room darkening curtains, drapes or an eye mask.
  • Block out noise using earplugs, a fan or white noise machine.
  • Take it all off…your makeup that is. For the sake of your linens and a healthy complexion, don’t skimp on removing your makeup and thoroughly cleansing, treating and hydrating the skin.
  • Lastly, be sure to wear comfortable, loose fitting pajamas made out of breathable material such as silk or cotton.

3. Adopt a fuss-free skincare routine.

Even though I’ll be saying ‘I do’ in just a few short months, I haven’t done anything to drastically change my skincare routine. It took me years to find to find a regime that worked for my skin type, and now that I’ve found it, I rarely stray from it. With that said, if you’re dealing with a major skincare concern (like acne or rosacea), I would recommend making an appointment with your dermatologist as soon as possible to discuss potential treatment plans before the big day.

Most days, my skincare routine looks like:

Morning:

Evening:

Weekly:

4. Nourish your cells.

I think the question I get asked the most as a model and bride-to-be is, “What do you eat?”

My food philosophy is pretty simple:

  • I eat three meals per day with two snacks in between.
  • I drink 2-3 liters of filtered water daily.
  • I only drink one caffeinated beverage before lunch.
  • I focus on eating fruits, vegetables, nuts, seeds, beans and gluten free grains.
  • …but I also make room for dessert or the occasional glass of red wine or two.

The key to having clear, glowing skin, strong hair and bright eyes is:

  • Omega 3’s – these essential fatty acids are vital for supple, glowing skin. Some excellent sources include avocado, nuts, seeds, salmon and chia seeds.
  • Leafy greens – nutrient-packed veggies like spinach, kale, watercress and collards nourish and fuel the cells that create beautiful skin and hair.
  • Antioxidant-rich foods – found in sources such as blueberries, acai, green tea, cinnamon and turmeric fight free-radical damage and early signs of aging.
  • Protein – Protein is made up of one or more long chains of amnio acids which are responsible for the growth of new skin cells amongst other structural components. I prefer to get my protein from nuts, seeds, rice and beans, quinoa, lentils and tofu.
  • Water – the obvious, but most important nutrient. Water is vital for maintaining blood volume levels and for transporting nutrients and oxygen throughout the body.

5. Workout smarter, not harder.

There’s no doubt that brides feel an immense amount of pressure to look their best when the big day arrives. Almost every bridal magazine and website I’ve read through is filled with weight loss tips, extreme diet tricks and “quick fix” solutions. If you’re looking for optimal results, focus on movement and nourishing your body rather than depriving it of essential nutrients and overexerting yourself. Crash dieting and overexercising is not a sustainable way to live and can create a complicated and disordered relationship with food.

One of my favorite authors and bloggers, Jessica Sepel, writes about cultivating a healthy relationship with your body in her book, ‘The Healthy Life.” I would recommend this book to anyone who has ever struggled with body image or fear around food.

6. Implement a daily stress-reducer.

The stress of planning a wedding is almost inevitable, but too much stress can increase cortisol levels which can alter immune system response, suppress the digestive system and encourage weight gain. Long-term stress and overexposure to stress hormones has been linked to anxiety, depression, digestive issues, sleep problems and a decrease in cognitive function.

It’s important to stress less and rest more. Not only for the sake of your health and wellbeing, but for the people around you as well.

Try implementing one of the following:

  • A yoga class.
  • A guided meditation.
  • Writing in my gratitude journal.
  • Reading a positive or inspirational book.
  • A warm bath with epsom salts and essential oils.

7. Connect with your future spouse.

I still clearly remember watching an episode of Oprah in 2009 where she visited Denmark. As she wandered down the cobblestone streets with her interviewee, she said, “In the United States, it’s a bigger deal to get married then it is to actually have a marriage.”

I was so taken by that, but it’s true.

Your wedding is only one day out of your entire marriage, so don’t stress too much about the minuscule details. Instead, focus on your spouse, the reason you fell in love and the beautiful journey you’re about to embark on. Besides, nobody cares about the flowers you chose or the champagne you toasted with. Most people will remember the love they felt between the bride and groom. 

So, as the countdown begins to your wedding, be sure to make time for each other.

It can be as simple as:

  • Switching off all technology for an hour each day and simply enjoying each others company.
  • Scheduling in a workout together.
  • Making time for a date night once a week. My fiancé and I love to stay in and cook together.
  • Plan a weekend getaway or a day trip.

…and most of all:

Enjoy your special day! It will go by so quickly. Truly savor every moment and tiny detail.

Sending love,

Hannah, The Healthful Model.

 

 

Beauty, Featured

Healthy Winter Skin and Hair From The Inside Out

February 6, 2017
Healthy Winter Skin and Hair From The Inside Out

Between the recirculated air, frigid temperatures and harsh elements, it’s no wonder why caring for winter skin and hair presents its challenges. Throughout my career in fashion, I’ve tried just about every skincare product, makeup brand and beauty gadget out there. Over the years I’ve discovered that proper nutrition and simplicity are the key elements for a healthy, gorgeous body from scalp to toe.

There is some truth behind the expression, you are what you eat. One of the simplest and most important things you can do for glowing skin is eat a nutrient dense-diet. Science shows that we shed millions of dead skin cells every day. Those cells are then replaced by new cells formed and transported from the stratum basale – the deepest layer of the skin. Every 25-45 days the epidermis or outermost layer of the skin is completely replaced. That’s why it’s so important to fuel and replenish your body with the nutrients it needs for healthy skin function.

Strong, beautiful hair also requires proper nutrition. Load up on iron rich foods and foods containing Vitamin E, zinc and silica. As for nails, enjoy plenty of protein rich foods. Nails are made up of a protein called keratin. Zinc, iron and biotin are also important for nail growth and health.

 


Top nutrients and minerals for beauty:

Vitamin A (Retinoids) – essential for immune function, cell differentiation and skin repair.

Sources of Vitamin A include:  sweet potatoes, eggs, carrots, dark leafy greens, cantaloupe. 

Vitamin C – essential for the production of collagen – a fibrous protein that holds together various structures of the body. It also repairs and builds tissue, maintains skin elasticity and prevents sagging.

Sources of Vitamin C include: citrus fruits, broccoli, strawberries, bell peppers, mustard spinach.

Vitamin E – essential for halting chain reactions caused by free radicals that can potentially damage cells, protecting and repairing skin and maintaining healthy circulation. 

Sources of Vitamin E include: sunflower seeds, almonds, safflower oil, spinach.

Magnesium – essential for bone formation, enzyme function and healthy skin function. ·

Sources of magnesium include: leafy greens, nuts, beans, halibut.

Zinc – essential for DNA and RNA synthesis, healing wounds and scars, rebuilding collagen.

Sources of Zinc include: seafood, tofu, sesame seeds, pumpkin seeds, brown rice.

Potassium – essential for transmitting nerve impulses, contracting muscles and maintaining fluid balance. (Goodbye puffy eyes!)

Sources of Potassium include: beans, avocados, sweet potatoes, bananas, lentils.

Selenium – essential for antioxidant functions, thyroid metabolism and immune function. 

Sources of Selenium include: fish, shellfish, eggs, brazil nuts.

Essential Fatty Acids – essential for hormone synthesis, neurological function and producing the skin’s natural oil barrier which keeps skin hydrated and plump. 

Sources of Essential Fatty Acids include: walnuts, chia seeds, flaxseed oil, avocados, olive oil, fish.

My go-to winter products:

SKINCARE

Day:

Night:

HAIR

I wash and condition my hair every other day using either:

I also use:

BODY

MAKEUP

 

My life, Wellness

How I Healed My Broken Relationship With Food and My Body

February 3, 2017

This past weekend, I set a few hours aside to clean out my office. I’m on a never-ending quest to declutter my house and simplify my life. As I pulled out and sorted through each of the storage bins, I recycled old papers, tossed insignificant objects and created a pile for donations. About halfway through, I stumbled across a box of my old journals. I sat on the floor of my office for hours, reading the pages that held the despair and pain from the hardest years of my life.There were dozens of detailed food journals where I wrote obsessively about the calories I was consuming and how much I was burning at the gym. Tears began to flow as I read the terrible things I had once said about myself and chose to document.

I started working in the modeling industry at 16. The same day I signed a contract with my former agency, a booker pulled me aside and told me to lose 2 inches off of my 34-inch hips. Not fully understanding what she meant, I naively complied. I was intoxicated by the supposed glamour of the industry and willing to do whatever it took to stay in it –even if that meant sacrificing my health in the process.

My relationship with food and my body spiraled out of control shortly after that. I was constantly scouring the internet for diet tips and weight loss secrets. The need to achieve perfection was all consuming. I was crippled by anxiety and paralyzed by depression. My friends became fewer and my need for control drove me to leave college after just one quarter.

I’ll never forget the endless hours I spent at the gym doing 90 minutes of intense cardio 7 days a week. I’ll also never forget the shame and guilt I felt when I missed a workout. I was completely out of touch with my body and frighteningly detached from reality. Exercise and restricting my diet gave me a false sense of control that I quickly became addicted to.

This is where I was just a few years ago. Food was my biggest fear and my body had become a burden. I was trapped by the strict rules I had set for myself. Being shaped and molded into the unrealistic expectations of society almost killed me. However, I don’t blame the fashion industry for those few years in my life. I also don’t blame myself for feeling compelled to meet the expectations set forth. I simply look at those years as a pivotal learning experience and the biggest gift I’ve ever received.

Through my suffering, I learned the capacity that I have for resilience. It was within those moments where I decided that enough was enough. I wanted to create a better life – one where I was free from labels, calories and inches. I wanted a life that was built on a foundation of balance, flexibility and most importantly, joy.

People often ask me what I eat now. My food philosophy is quite simple. I don’t subscribe to any dietary labels. I simply focus on eating whole foods – plenty of greens, fresh fruit and vegetables, lean protein and healthy fats. I will also gladly indulge in a glass or two of red wine and dessert when I feel like it. This is a far cry from the days where I subsided on plain oatmeal and steamed vegetables. I have found so much happiness in nourishing my body with a healthy, balanced diet. Healing my relationship with food and myself also sparked my passion for cooking, creating new recipes and sharing them with the people that I love.

This past weekend I recycled all of those journals. I chose to let go of the heaviness and sadness they contained. I chose to release those moments where I felt so lonely and out of control. But most importantly, I chose to shed the documentation of that negative time in my life to create more space for positivity.