Nutrition | Tips for fashion week

22/02/2015

What to eat during fashion week; nutrition tips for busy lives; nutrition tips for stress; fashion models diet secrets.
Fashion week is about fantasy. It is also about odd schedules, lack of sleep and running around from one appointment to another whatever the weather. Often the insanity of it all leaves very little time to breathe think about the body and what goes into it - and as a result you often find yourself exhausted, hungry, lightheaded, moody and practically broken.

If this sounds familiar, here are some of my tips and suggestions to get through the whirlwind with a smile on your face (and some good stuff in your tummy).

What to eat during fashion week; nutrition tips for busy lives; nutrition tips for stress; fashion models diet secrets.
* Plan ahead whenever possible and stock up on raw fruit bars, nuts, dried fruits, miso packs and healthy protein bars and protein powders - they last and easy to carry around (scroll down for the shopping list). Stick some in your bag in the morning or even a night before, add a bottle of water and you will be ready to conquer the world.

* Have a proper breakfast. Make it nutrient dense, but light, so you don't feel bloated or heavy, which is especially important if you are a model (or It girl) and have to fit into certain clothes. Your best options here are eggs served with some avocado (good fat), cooked vegetables and a rye toast (the mixture of protein combined with fats and carbs will fuel you for hours); or natural yoghurt with fruit, nuts and seeds and a little organic granola (sugar and syrups free, of course!). If you cannot face any form of solids or are so short of time you can't sit and chew, make a protein shake (refer to the shopping list).

* Choose raw almonds and walnuts over other nuts. Both contain protein and keep you going between the meals. Almonds will also provide magnesium and walnuts - omega 3 fats, which are essential for the body during stress.

* Top up your vitamin C levels. It is so important for the immune and nervous systems to have a plentiful and ongoing supply of ascorbic acid. Eat your greens and fruits, but add a vitamin C supplement, too (also included in the shopping list below). Even more important if you smoke.

* Don't forget about zinc - the mineral supports over 400 reactions in the body, including the immune system. It can protect you from catching a cold or, if you have one, get you back on track quicker. Every time you add those pumpkin seeds to your morning yoghurt, snack on almonds, walnuts or cashews, have a mushroom omelette or enjoy a prawn, sweet pea and brown rice or quinoa stir-fry, you are adding some zinc to your diet. Lentils, beans, crab and turkey are great sources, too. For those with a sweet tooth - dark chocolate have some zinc, so if you want a treat, enjoy a couple of squares guilt-free.

* Chocolate, just like raw nuts, greens, salmon, avocado, soy beans, yoghurt and buckwheat, takes care of your magnesium levels. And you do need plenty of magnesium during stressful and busy times.

* Probiotics are another vital ingredient of your diet. You can stick with fermented foods including organic kefir, natural yoghurt, miso, sauerkraut / fermented cabbage, tempeh and kombucha, and add a few food sources of prebiotics (leeks, garlic, jerusalem artichokes, onions, asparagus, bananas and bacon). Although taking a supplement can be a good idea - you should think of it in advance and consult a nutritionist - do not DIY.

* Add a little brown rice, quinoa, buckwheat or millet to your usual dinner of protein and vegetables to ensure that you get good night sleep. To explain it in a few words: fish, chicken, eggs, cheese or tofu all contain amino acid tryptophan required for production of serotonin, the "happy hormone" that helps to control sleep/wake cycle. Tryptophan is a tiny molecule and cannot get into your brain to be turned into serotonin unless it has a carrier (it's a bit like helping a kid cross a busy road - the little one needs a big adult to get to the other side safely). When combined with carbohydrate molecules, the tryptophan "babies" are carried through the blood-brain barrier into the cells where the magic happens.

* Be aware of the raw juices - they can play havoc to your adrenals. In addition some can bloat, others are too high in sugars - yes, natural fructose, but it can affect your insulin levels. If you want to have something - keep them for the afternoons and stick with the vegetable blends (beetroot will be brilliant for blood pressure and stress, beetroot and carrot - hormones and liver, greens are natural detoxifiers (but the goitrogenic ones - kale in their raw form may affect your thyroid health and too much spinach can negatively affect your body's iron levels so if you have any problems here, skip or reduce)

* And talking of vegetables... The cruciferous ones such as broccoli, cauliflower, cabbages and sprouts can cause bloating, especially when eaten raw - steam them and watch portion sizes. On the other hand, vegetables are important and delicious and should be enjoyed daily: mix and match anything bright coloured, have some raw in salads and as snacks (carrot sticks, celery, bell peppers) and cook the rest.

* Start your day with a teaspoon of raw organic virgin coconut oil and freshly squeezed lemon juice. Both will stimulate natural detoxification (especially important if you have quite a few parties to attend) and help maintain good digestion and elimination. Coconut oil is also antibacterial. Lemon juice will give you some vitamin C.

*Avoid sugar and sweets. I know, those are very tempting, but they will reduce your body's natural defences and increase your chances of getting a cold and ruining your skin.

* Watch your caffeine intake. It is very tempting to live on coffee because it gives an instant buzz, but it also puts a lot of pressure on your adrenals in addition to the emotional stress they already have to deal with. If you have to have something, go with coffee or tea, not energy drinks or cola.

* Do your best to avoid alcohol, but if you have to have some, snack on a few raw nuts (or any other protein) and stick with red wine - at least you will get some antioxidants.

* Familiarise yourself with the local shops and cafes whenever you can, so whenever you need to grab something on a go, you will know where to stop and what to ask for. A lot of shops have prepared salads and vegetables as well as dips like hummus, and are never in short supply of little bags of raw unsalted nuts, fresh fruits and water.

* Find Whole Foods and/or Planet Organic - they are your best friends.

* Do your best to get a few hours of undisturbed sleep every night to give the body a chance to recharge and recover.

* If you have to choose between a workout and having an extra hour of sleep, go for the latter. Vigorous exercise is a form of physical stress and since you already have plenty on your plate, don't overdo it. Want to exercise? Walk between your appointments and castings. A touch of gentle yoga at night could also be a good option.

* At night, skip the tv, have a shower, use an organic scented candle, lavender oil or This Works  Deep Sleep pillow spray to relax and unwind. You can even buy a travel candle to create a home away from home atmosphere and enjoy your favourite fragrance wherever you are.

SHOPPING LIST

Snacks: Pulsin bars, protein powders & Beond organic bars; Raw Health energy balls & protein bars; Nakd raw bars including Trek bars; Wild Thing bars, Love Raw bars; Larabars

Protein powders: whey - Solgar Whey to Go or Pulsin Whey Isolate including organic option - plus they have sachets that you can carry in your bag; vegan options - Sun Warrior protein powders (I like the original brown rice raw protein powder), Pulsin rice or pea protein, That Protein blissful brown rice or happy hemp (unless you've tried hemp protein before, don't start with this one, though)

Vitamin C: Solgar Vitamin C with rosehip (available world wide and gentle to the system) and Viridian Ester-C and Rosehip extract

Photo source: Lucy Folk jewellery Appeteaser collection via Wonderland Magazine (creative director; Lucy Folk, director: Sophie Edelstein; production; Lizzi Nanut; director of photography: David Myrick)

7 comments:

  1. I didn't attend NYFW but these tips are still great for me on any given week! Thanks!

    http://www.kaciesklosetblog.com/

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  2. Great advice! I love any reason to eat more chocolate :)

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  3. Perfect tips for healthy eathing! Brief and easy-reading text!
    Hugs, Sily

    ReplyDelete
  4. So bookmarking this. Lots of great info Natalia!
    http://www.averysweetblog.com/

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  5. what a fabulous post! such good info. You are not kidding about the cruciferous veggies. Jeez, they are my favorites but I pay for it in a big way.
    I'm loving these perfect images too. Absolutely perfect for this purpose.
    XO,Gina
    www.classyeverafterblog.com

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  6. Great advice, I especially like the advice pertaining to magnesium. I tend to be deficient because of my prednisone. Love the lace top here... so pretty.
    I appreciate this, and YOU!
    xx, elle
    http://mydailycostume.com

    ReplyDelete