Getting to know Hayley Roper

 

We chat to sports model, author, trainer Hayley Roper about what makes her tick, food and lifestyle.

 

Hayley Roper has lived and breathed fitness her entire life, so it’s no surprise the budding sports model, author and trainer has gone far in the Insta-fitspo stakes. For Roper, half the battle of healthy living falls outside the scope of workout-and-repeat, and lands on positive mindset, as is reflected in her book Lighten Up.

 

Roper says

Most of my food is organic and free range. I also drink three to four litres of water per day and I avoid coffee and alcohol as much as possible.

My eating plan is rich in green vegetables, allowing my nutrient intake to remain high, while the proteins and good fats keep my blood-sugar levels stable. I find a protein- and fat-based diet helps me stay lean, satisfied and energised.

Post-workout, I ensure I eat good-quality carbs and protein within 30 minutes. Chicken with sweet potato and broccoli is my favorite post-workout meal.

I don’t generally consume a pre-workout meal, as I am always feeling energised for my workouts due to my high-quality diet. If I’m training early in the morning, I might have something light like a banana

 

Day on a plate

Meal 1: Green smoothie containing kale, spinach, apple, coconut water and vegan pea protein powder.

Meal 2: Two pieces of Paleo toast with two free-range boiled eggs and loads of spinach, pan-fried in organic butter. I also add some vegan kimchi as it’s good for my stomach.

Meal 3: Green smoothie with kale, spinach, apple, coconut water and vegan pea protein powder. 

Meal 4: Two pieces of fruit and some raw almonds.

Meal 5: Homemade Mexican bowl containing chicken breast and onion stir-fried in coconut oil, with taco seasoning, capsicum, jalapeños, goat feta, avocado smash and loads of spinach leaves. 

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The right probiotic for a healthy gut

Without a healthy digestive system, the hours slogging it out at the gym might be worth next to nothing. We take a look at the new probiotic drink making leaps in the science of gut health, PERKii. 

The probiotic market is a flooded one, so picking the perfect product for you is all about understanding the science. 

The gut

Often labelled the body’s ‘second brain’, the gut or digestive system has a hand in all the tasks your body performs – from hormonal regulation of your metabolism and immune system to breaking down the foods you eat into the nutrients necessary for everyday tasks. If the gut’s not functioning properly, it can manifest in an array of digestive issues, such as bloating, cramping and mental fog. Low energy levels and an inability to lose weight are also common.

So why probiotics?

For the gut to function correctly it relies on a proper balance of ‘good’ and ‘bad’ gut microbiota (read: bacteria). Probiotic products – usually taken orally in tablet or drink form – are designed to facilitate this balance by providing good bacteria to the gut in large quantities.

The problem? The stomach is a highly acidic environment, which tends to kill probiotics before they can do their job. This means that when you down that probiotic capsule or dairy-based drink, you have no idea how many probiotics you are actually getting.

Plus, how many of you are dairy intolerant? If your gut is being stressed by an influx of yoghurt, the probiotics are going to do very little for you anyway.

The PERKii science

Enter, PERKii.

Born at the prestigious University of Queensland, PERKii utilises eight years of research by some of the region’s top scientists.

The difference is in the technology known as Progel™which microencapsulates the probiotics to ensure they are delivered to the gut live – without degrading or escaping in the acidic environment.

Your gut can realise the probiotic’s full benefits in a way that has never been possible before.

Using it

Unlike many probiotic products on the market, PERKii is lactose free, making it a lot easier to consume – have it with brekkie, lunch or dinner, or as a quick sip on the go; it won’t cause the same stress to your belly. In fact, since it’s made from 85 per cent water and contains just one-and-a-half teaspoons of natural sugars from apples, it won’t do any damage to your waistline either (think just 26 calories per bottle.)

Ditch the sugary soft drink or alcoholic bev, and do your health some good. Let’s just say it doesn’t taste bad either. We like. 

Get your hands on PERKii through selected retailers nationally. For more information, visit the PERKii website.

 

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How to avoid dry skin

 

Are you prone to dry skin? If you think your diet has nothing to do with it, your face may beg to differ.

The Suspects: Alcohol, Coffee, Poor Diet

In the short term, alcohol can cause dehydration, which can cause dry skin.

“For women, the recommendation is no more than two standard drinks a day on average,” says dermatologist Ann-Maree Kurzydlo, who recommends limiting consumption and alternating alcoholic drinks with water. “One or two alcohol-free days should be had per week.”

Caffeine is a diuretic and can also lead to dehydration of the skin - so steer clear of energy drinks as well as tea and coffee.

Meanwhile, dietitian Dr Joanna McMillan says diet can also play havoc with skin.

“A lack of fats in the diet can lead to dry skin, whereas good fats such as oily fish, avocado and olive oil deliver fat-soluble nutrients, are anti-inflammatory and promote skin health,” she says.

“Certain nutrients are important for the skin including vitamins A, C, E and many antioxidants. A diet rich in plant foods – veg, fruit, nuts, seeds, legumes and wholegrains – boosts intake of these factors.”

Discover more way to eat your way to healthy skin.

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