One of my favorite sayings is that happiness is the best cosmetic for beauty. And one of the best ways I know to be happy is to take great care of yourself by exercising, eating right, sleeping enough, and drinking plenty of water. Honestly, the healthier you are, the better and prettier you’ll look and feel.
I practice what I preach. On days when I’ve taken a spinning class, polished off a CamelBak of cold water, and fueled up on a big salad topped by fresh fish, I’m unstoppable. But I wasn’t always such a fitness and nutritional nut. When I was a teen, I thought sugar was one of the major food groups, and the only way you would catch me running was if it was away from gym class. It took me a long time to change my habits, but I’m so glad I did because I’ve never felt better. So even if you are a fast-food fanatic or have never stepped on a treadmill, there’s a way to start.
Taking care of your body increases your energy and brainpower so that tasks like homework are easier to perform. A healthy lifestyle will show on the outside but the most amazing product of your new beauty regimen is how incredible you will feel on the inside.
I have watched my weight my whole life. When I was a teen, I didn’t accept my body type. I wanted to be taller, skinnier, someone else. So I tried to change with a bunch of fad diets. I tortured myself drinking stuff such as apple cider vinegar and cod-liver oil. Save yourself time, money, suffering, and pounds. Yes, pounds. Fad diets not only don’t work but they can add more weight after you come off them. It took me a while to get it, but all you need to do is eat simple, wholesome foods and give up trying to look like you stepped out of a magazine. It has been a positive thing for me to eat healthy. Food really affects mood. The better you eat, the easier it is to deal with everything from homework to emotions to parents. So, love food and love yourself.
I don’t expect anyone to change overnight. It’s really about learning better eating habits and making small steps. If you are just starting out, try one of these suggestions. See how it makes you feel, and hopefully you’ll be inspired to make more changes.
AVOID FRIED FOODS. There are so many kinds of food out there; you won’t go hungry if you avoid those that are fried.
BRING LUNCH TO SCHOOL. When you make food yourself, it is mostly always more nutritious than if you buy it. Brown-bagging it takes a little more effort, but it will pay off in the long run.
REPLACE THE MAYONNAISE. On your favorite sandwich, use a really good French mustard, and try a great crisp green apple for dessert. You won’t sacrifice in flavor what you give up in fat.
SKIP THE SODA. Replace all those empty calories with thirst-quenching water. If you crave the carbonation, try a flavored sparkling water.
It’s taken years of experience for me to learn the right eating choices. If I look at a piece of cake or a rich cookie, I still want to eat it. I know, though, I won’t feel good after I do. So I’ll skip it. The more you eat healthy foods, the more you’ll crave them (although when I walk into my Aunt Alice’s house, there’s nothing that will keep me from eating one, or three, of her famous toffee squares). When it comes to the topic of nutrition, you can quickly drive yourself crazy with information about food that’s constantly changing in magazines or on TV. But if you follow a few core principles, you’ll be eating right in no time.
EAT TONS OF VEGGIES AND LOTS OF FRUIT: This food group should actually be the bulk of your diet. At any meal, look at your plate and see what’s taking up the most room. Is it a big green salad with chicken on top? (Great!) Or is it a burger and fries with nothing green in sight? (Not so great.) Aim for a lot of color—yellow corn, red peppers, green broccoli, blueberries. You get the idea.
EAT WHOLE GRAINS: This essential food group not only gives you a lot of energy but is low in fat and delivers many important nutrients. It also tastes way better than the white stuff once you switch over. Whole grain means that both the inside and outer covering of the grain—such as wheat—is part of the food. Processed flours don’t have the outer covering, which makes food like white bread a lot lighter, and a lot less nutritious. Try to eat whole-grain versions of bread, pasta, and cereal whenever you can. If you want to get adventurous, branch out and try less-common grains like wild rice, buckwheat, bulgur, or barley (I love quinoa).
EAT LEAN PROTEIN: Opt for chicken, fish, or pork. Beans, nuts, and tofu are also great ways to get proteins, which are part of every cell in our bodies. The protein in our body is constantly being broken down and needs to be replaced by protein we eat. Eggs, cheese, and red meat, which are higher in saturated fat, are fine in moderation.
Junk food is more than just candy bars and fast-food burgers. Some foods, like certain cereals, bread, or even nutrition bars, seem like they are good for you. But actually they are filled with processed ingredients, chemicals, and hidden calories. I don’t care what the package looks like or what the ad says; the only way to know what you are eating is to read the ingredients on the label.
AVOID FOODS THAT HAVE A VERY LONG LIST OF INGREDIENTS WITH NAMES YOU DON’T RECOGNIZE OR CAN’T PRONOUNCE. When my kids wanted cookies and the really nutritious stuff wouldn’t do, I bought them Walkers from England because they have only three ingredients: sugar, wheat, and butter. Those aren’t exactly health food, and they do have sugar, but I also know what the ingredients are. Foods with more than five ingredients (especially if you have no idea what they are) are most likely highly processed and filled with chemicals.
STAY AWAY FROM HIGH-FRUCTOSE CORN SYRUP. This is hard because the sweetener is found in everything from soda to bread to ketchup. It is so common because it extends the shelf life of processed foods and is inexpensive. The problem is that most processed foods made with high-fructose corn syrup are high in calories and low in nutritional value.
ENRICHED FLOUR IS NOT A WHOLE GRAIN. When flour is enriched, it has been processed, and some nutrients and vitamins are added later. It’s much better to eat foods with whole grains (look for the word whole on the package, and make sure it appears early in the ingredient list).
It’s fine to eat what you love, even if it’s not terrific for you, as long as you keep it to a low percentage. When it comes to eating, I now eat 90 percent good and 10 percent not so good. It wasn’t always this way. As a kid, my junk-food percentage was way higher.
You have to eat what you love or else you will feel deprived and want those things even more. Plus, fries, cake, and cookies are all delicious. My food of choice is definitely pizza. But I order the thinner, crispier kind with veggies, and I don’t do it every day.
When I indulge, I make sure it counts. I love french fries, but they have to be really, really good. If it’s some fat, overcooked potato, forget it. When I travel to Paris for work, I will eat delicious buttery croissants and Brie cheese. When you are treating yourself, go for high quality and enjoy. The message is: Think before you eat, go slowly, and stop a bit before you’re full (it really takes twenty minutes for the body to register feelings of satiety).
Drinking water is essential to being healthy. We are made up of mostly water (on average, 60 percent of your body weight is water). It also brings important nutrients into our cells and flushes bad toxins out. Yes, those are the vital stats. But from a beauty expert’s perspective, staying hydrated simply makes skin look great. It gives your face a dewy, glowing appearance, and your eyes will be clearer. Plus, when you down a lot of H2O, you have more energy and your brain works better.
If you aren’t big into water, try what I do when I’m not in the mood to drink plain water. I add a splash of cranberry juice (without sugar), a touch of lemon, or even a hint of lemonade. A bit of flavor makes water go down easier. In my studio, we always have a big glass pitcher filled with water flavored by cucumber slices. It is so delicious and refreshing.
HOW MUCH YOU SHOULD DRINK: You need to replenish the water you lose naturally through normal body functions such as breathing, sweating, and going to the bathroom. While everyone’s body is a little different, a good goal is to drink eight 8-ounce glasses of water a day. You lose even more water when you exercise or it’s really hot out. Another good rule to follow is to drink enough so that you never get thirsty. By the time you feel thirsty, you are already mildly dehydrated.
DRINK UP: It can be hard to remember to drink enough water. I like to carry a bottle around with me so that hydration is never far away. A good policy is to drink at least a glass before you exercise and one after. I also like to drink a glass before I eat. Sometimes when you think you are hungry, you are actually thirsty. When it’s cold, you will always find me with a reusable Thermos filled with peppermint or chamomile tea. As long as the tea is herbal, it counts.
THE GREAT BOTTLE DEBATE: There’s a time and a place for bottled water. But bottled water is really bad for the environment. Not only does it take energy and resources to make plastic bottles, a lot of them also wind up in landfills. Go green by getting a reusable drinking bottle that you can refill with cooler or filtered tap water. My favorite kind is made by CamelBak because it has a built-in straw—which a nutritionist told me allows you drink more water faster. There are also aluminum reusable bottles in all kinds of great colors that keep water cool during your day.
I was the kid who always got notes to get out of gym class. Field hockey was big back then. Hated it. I didn’t like swimming, running, or anything that made me sweat. It wasn’t until I got to college—when I wanted to lose weight without starving myself—that I really started exercising. What I found was similar to eating right. The more I worked out, the more I loved and needed it. Now sports are my passion. I exercise to be healthy and for fun. Whether it’s running or doing downward dog in yoga, moving makes me feel good, reduces stress, opens up my mind, and allows me to be more creative.
Are you the person who is always picked last for any team? Don’t be embarrassed—I was too. That doesn’t mean you can’t get your blood pumping. Exercising can be a simple, equipment-free experience. Resolve to walk at a pace that gets your heart rate up for fifteen minutes, three times a week. After a couple of weeks, add five minutes on to your walk. Keep it up and see how far you go.
PUT IT ON YOUR CALENDAR: This is pretty basic, but you have to make time for exercise. Include it as part of your regular schedule, just like doing homework or making plans with friends. Even on days when you don’t have time to go to the gym or take a class, sneak in a little physical activity. Walk up the stairs instead of taking an elevator or have your parents drop you off a little farther. It all adds up.
FIND YOUR STYLE: There are so many different ways to exercise. Open up the gym doors and free your inner athlete. For me a typical week includes spinning, weight training, running, walking, and yoga. But there are so many other activities like skateboarding, jumping rope, dancing, or hiking. Do what inspires you and you’ll have a better chance of sticking to it.
HAVE FUN: Even if you’ve found a sport you are passionate about be open to trying new things. Changing your exercise routine keeps you from becoming bored. It also keeps your body from hitting a plateau by using different muscle groups. Great music will liven up any workout. Make playlists with songs that will get you pumped. Some people are inspired by cute workout clothes. One of my favorite things to do is work out with a friend or my family. I can’t always chat (especially if I’m out of breath), but it’s nice to be active together.
INTERVIEW: MORGAN PRESSEL
GOLF’S GOLDEN GIRL
The youngest-ever winner of an LPGA major tournament, Morgan has worked hard to reach number four in the Women’s World Golf Rankings. Her biggest beauty challenge is keeping her skin from frying during an average of eight hours a day in the hot sun!
When did you know you wanted to be a pro golfer?
In 2001, when I was twelve, I was the youngest person to qualify for the U.S. Women’s Open. I just went for the experience, and lo and behold, I won the qualifier. When I played in the Open, I realized that is what I wanted to do. I was playing against the people I grew up idolizing. I had only been playing for four years. To think the crowd was watching me play was pretty special.
What’s a typical day in your life like?
I spend thirty weeks a year on the road, on the low end, playing about twenty-three tournaments. The rest of the time, I’m either doing functions or charity events. When I’m on the road, it’s busy. Practicing and playing golf takes up most of my day. Then I might want to work out a little bit, have a nice meal with family and friends, and then go to bed.
How much do you play golf?
Nine holes takes two and a half hours; eighteen holes takes about five hours. I usually practice a couple hours before as well. So I’m playing between a six- and nine-hour day on the road.
And then you also work out?
If I can find time to get to the gym three or four times a week on the road, I’m pretty happy. I do light weights for toning and lots of cardio. I love to spin when I’m home, but it’s hard to find a spinning class on the road. Some golfers work out before and after their rounds every day. That just amazes me.
Are you an exercise freak?
I don’t love exercising. I have to motivate myself to do that. You just do it. There is no substitute. Sitting on your butt will not make the muscles stronger. You are not burning calories on the couch watching TV.
More than anything golf takes mental endurance. You have to be in good shape to play on hilly courses and in heat. But more than the physical stuff, honing your golf skills is a serious mental task. It is such a mental game. You have to be able to hold your focus for five hours, not get down on yourself when you are playing poorly, come back from bad shots, and so many other things.
What’s your diet like?
I’m eating chips and dip right now [laughs]. Travel days are my fat days. I’m more lenient with myself. I have three weaknesses: french fries, chocolate, and Coke. Terrible, terrible, and terrible. I have an idea of what I should and shouldn’t be eating. I try to have a mix that includes enough protein, natural sugar, vegetables, and wheat.
Do you eat any differently before a tournament?
I just make sure I have eggs in the morning for extra protein.
How do you deal with the attention that comes with fame?
Luckily, we don’t have paparazzi in golf. I’m a normal person who just happens to have a little bit of media attention. Some people hate it. For me, the problem is when no one wants to talk to me. I would rather have someone ask me for an autograph. There will come a day when no one wants your autograph. And that will be a sad one.
What’s your style like?
I’m preppy more than anything. I’m a Palm Beacher. Pinks and greens and all that fun stuff. I wear a polo shirt and pop my collar. I’m that dork.
What’s your beauty regimen?
I wear tons of sunscreen. I didn’t used to, so I’m nervous about the future of my skin. There were the days when I would forget it or leave it off on purpose to even out my tan. I spend nine hours in the sun! Growing up and taking care of your body is all part of the process. When you are young, you think you are invincible. I felt that way. I was that person who was too cool to wear sunscreen. Those days are gone.
What kind of sunscreen do you use?
I’ve tried every sunscreen on the planet. I use Neutrogena Active Sport in SPF 70. It is not oily and sticky and doesn’t come off when you sweat.
What’s the best thing about being a pro golfer?
Being different. I play a game for a living. There aren’t many people who get to travel all over the world and have lots and lots of contacts all over the globe. I get to meet cool people like Bobbi. It’s a challenge every day.
INTERVIEW: KRISTIE AHN
THE TENNIS STAR WHO’S ALWAYS GAME
This Jersey girl transitioned from a soccer player to a tennis player around eight years old, which is kind of a late start. But Kristie quickly made up for lost time, consistently placing at national events ever since she turned twelve. She broke out of the pack in 2008, winning her first pro match at the age of fifteen. With school in the morning and tennis all afternoon, that doesn’t leave much time for shopping. But that doesn’t bother Kristie.
How much do you practice tennis?
In the summer, I practice four hours a day, five days a week. Another big part of my summer is devoted to general fitness. I will also play soccer or run around a track for a workout. In the winter, I play tennis an hour and a half every day.
How do you fuel up for all that exercise?
Carbs are good. I try to eat whole grains. Pasta is one of my favorite things to eat. Sometimes I want junk food. But I know if I eat it before I play, I won’t do as well. In the summer I find myself eating a lot. It’s not bad though because I spend a lot of time playing and working out. … At my old high school, some of the girls would eat tiny amounts. I found it disturbing.
Do you worry about your appearance, especially since you are now in the public eye?
I don’t wear makeup or do my hair. I don’t like to. Sports is not about how you look. It’s about how good you play and your sportsmanship. I would be the guys’ favorite girl in gym because I tried hard. Guys will like you a lot more when you play sports.
How would you describe your style?
I wear sweatshirts and sweatpants all day. Jeans are for nice occasions. My mom always tries to take me shopping, I want to relax when I get a break from tennis. My mom’s like, “Why can’t you be more like a typical girl?” I tell her I’m saving her money by not buying clothes. Everyone is different.
What do you think is one of your most attractive qualities?
I like to think of myself as someone who makes people laugh. Even when I lost at the U.S. Open, I tried to get the crowd behind me.
