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Jadine Cleary

Getting a Model Physique

Jadine Cleary

5) Follow the 90/10 rule

Yes you can eat chocolate and look good. You just can't eat buckets of it.

Most models have a sweet tooth, and we all know what happens if we deny our sweet tooth for too long - when we finally indulge, we over-indulge.

You can avoid the over-indulging by working reward foods into your daily eating regime.

The 90/10 rule means 90% of your diet is comprised of healthy or non-treat foods and the other 10% should be something that is very satisfying to you, like dessert!

Good tips for dessert include:

  • Have dessert soon after a meal when you'll be more full and less tempted to overeat.
  • Choose plain chocolate with a minimum of 70% cocoa solids or milk chocolate with at least 30% cocoa solids.
  • To avoid the depressed or stressed-out binge, eat small servings twice or more a week.
  • Eat dark chocolate - it's better for you.
  • Don't keep boxes of irresistible food at your house. Go out and buy the quantity you wish to eat that day. If you don't have more on hand you can't eat it.
  • If you are taking from a larger container (i.e. ice cream), decide how much is reasonable and enjoy it. Don't go back for seconds.
  • Enjoy fruit - with summer coming there are lots of super sweet options.
  • Avoid desserts that are super sweet. Highly sugared foods make us crave more sugar, which is why dark chocolate is a good option.
  • Eat your dessert without other distractions. Turn the TV off, or put down the magazine. Pay attention to what you're eating and ENJOY it. You are allowed to live, and your overall food intake will be better for it.

    The last optimal eating guideline for this article is:

    6) Plan, Plan, Plan, and look after YOU!

    You are the model, look after yourself. It doesn't matter what other people eat, but it matters what you eat.

    I know we are all busy. And I'm not saying you need to plan gourmet meals or even weigh out everything you eat. Who has the time or interest in that?

    But you do need to plan for how you are going to make sure you get the best food into you.

    Make a list of groceries that you need from the store each week. If you are still living at home, make sure your mom or dad knows what you'd like to eat, and make sure those things are available, so that you aren't tempted by other less ideal foods.

    Plan for your lunch and snacks and bring food with you wherever you go. You know how shoots can go, maybe you will get a chance to stop for food, maybe you won't. You may not even get a choice of what is offered for lunch that day. Don't leave your food options to other people.

    Always bring something so that you are prepared, no matter what.

    As I mentioned, apples, almonds, energy bars and even yogurt are very portable. Make sure you take care of yourself.

    Yes this takes planning and yes this may be harder than relying on others, but who said it was easy to be a model?

    Follow these guidelines and your body will burn fuel efficiently, you'll feel good and you'll look even better.

    There are many other things that are important in creating and maintaining your optimum physique. Some of these include exercise, metabolic rate, keeping stress in check and sleep. I will touch on more of those topics in future articles.

    Top Model Protein Choices:

  • Chicken breast
  • Fish
  • Beef: best cuts are eye round steak, top round steak, top sirloin steak and flank steak. Trim the excess fat before cooking.
  • Eggs
  • Pork
  • Chick peas or other lentils
  • Edamame
  • Yogurt (low fat & no or low sugar)
  • Nuts (be aware of serving size). Almonds are your best option
  • Low fat cheese (this is a higher fat option but it does have protein)

    If you have any questions, please send me an email.

  • Part TWO Part FOUR


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