Cheat and Eat….some Positive Advice and Support

Getting to Cheat and Eat….Some advice and support J
 So peeps, I wanted to do this blog on eating and cheating. When I use the term cheat, I don’t mean it in terms of being able to get healthy while “cheat eating” all of the time, what I do mean though is, Being able to live a healthy and fit lifestyle while being able to have your cheats every once in awhile and even every week. J
I myself love chocolate, wine, going out for dinner or desert or having those comfort foods. But what I try to do is each week, 90% good, 10% cheat! You need to have balance and be able to allow yourself the nice things in life so don’t fret if you think by leading a healthy and fit life you can’t have so of those extra yummy things out there, it’s not true, YOU can….HOORAYYY :D, otherwise we would be miserable having to constrict ourselves all of the time.
The key though as I said is balance. During the week keep 90% of all meals and drinks healthy/organic/unprocessed and as natural as possible where you can and the same for drinks; water/herbal teas etc. Then 10% use this time to have some little treats that you really like or if you are having time with the girls have that glass or two of wine or a beer with your boyfriend/girlfriend or some popcorn at the cinema or whatever your taste buds will love. It won’t destroy your balance if you do, but THAT KEY….don’t do it all the time and it won’t destroy that healthy balance you have. Problems I see people having is too many cheat days in a week and leading to it not being a cheat day at all OR not having any at all and then binging and then feel guilty and mad at themselves!! So here is a little sample of my cheat day this week J
Here in Vancouver we have something called Dougie Dog, it’s a hot dog place that does yummy hot dogs, myself and my girl Alma decided we deserved a cheat day so on Wednesday after work we went and got ourselves a DELISH Dougie Dog hotdog and a hot chocolate to finish J ,it was yummy and hit the spot, now  for the balance:
That day I had:
Breakfast:  homemade vegi juice with wheatgrass and rice cake with 100% peanut butter
Lunch: more vegi juice with wheatgrass and a salad with a boiled egg
In between this I had an apple to snack on, my breakfast and lunch were both mostly natural products and healthy so this gave me the allowance for that cheat meal in the evening with Ali. Note, the whole day wasn’t a cheat meal and I didn’t have to feel guilty when I did get to cheat and have my yummy treats. I also combined this with a 1 hour spin class and 20 resistance training on Tuesday and 1 hour resistance training on Thursday so burning up any excess fat. I literally got to have my cake and eat it too, who doesn’t want that :D, And so can you.
But remember eat healthy and keep fit and you don’t have to feel guilty about having those cheat days if you want to see results in health and weightless ;), just don’t have every day be a cheat day and dont try and eat 20 chocolate bars on a cheat day to try and compinsate for not having them everyday this also defeats the point and not to mention is bad for your body and health.  Wait and see how much you really enjoy that chocolate bar when you have them only every so often….taste even nicer 😉
Remember we are not about DIETS here people we are about Healthy, Fit, Balanced Lifestyles….lead to healthy, fit bodies and minds J
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Think before you Drink…..Healthy Hydration

Think before you Drink…Healthy Hydration for Your amazing body 🙂
Are some of your favourite everyday drinks coke, diet coke, Pepsi, red bull, cartooned juices or any other soda’s, bottled drinks…?
I think a lot of people know the effects that the likes of Coke, Pepsi, Red Bull, and majority of these sugary drinks including Cartooned Juice’s have on our bodies or people do and they ignore it, none of us are invisible; but if you don’t, let me fill you in on the negative effects these drinks have on our bodies (incl. preventing weight loss, increase of toxic chemicals in our bodies, dehydration, energy crash, depresses your immune system, ages your skin)
Most people consume these because they feel they need an “energy boost”, “sugar craving” , “thirsty”, all of these reasons are your body telling you that you are actually lacking water and nutrients.  Really your body is calling for you to feed it with water and vitamins and minerals., all of these which can be gotten just as quickly as a sugar drink.
Your average soda will have somewhere between 27 to 30 grams of sugar per 8 ounces. Most cans of soda are 12 ounce servings or more. Diet Drinks while they do not contain sugar, they contain sweetener,which is a chemical manufactured to taste sweet like sugar (These are NO BETTER for your body than sugar, I go as far as saying probably worse), Fruit flavoured juices contain 8 tsp sugar so where you can squeeze your own juice, yes they will still contain sugar but there are no additives, it is natural sugar, where you can have water/herbal,fruit tea’s/vegi or natural fruit juice to rehydrate. (Also eating watermelon and cucumber rehydrate your body very quickly as they are composed of almost 90 water)
**High-fructose corn syrup has the most of all sugar side effects. High-fructose corn syrup is used heavily in processed foods and drinks (note this is in majority processed foods so the less processed and less often, the best, even BREAD is processed) because it is sweeter, extends the shelf life, and is cheaper to produce. You will find it in most sodas, fruit-flavoured drinks and packaged foods. Unfortunately, its effects are horrific to your health and body, it is a completely manufactured chemical.
**The Water in this picture i believe is a fruit flavoured water hence the sugar in it.
Some facts on the what sugar in these everyday drinks(mainly fizzy/soda/carbonated/canned/bottled) do:
·        It feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder and stomach.
·        It can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.
·        It greatly assists the uncontrolled growth of Candida yeast infections.
·        It can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.
·        It can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.
·        It can increase your risk of Alzheimer’s disease.
·        It can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.
·        Your body changes it into 2 to 5 times more fat in the bloodstream than it does starch.
·        Increase chances of Type 2 Diabetes and inhibitsmineral and vitamin absorption.
·        Causes dehydrationand the need for more and more sugar.
·        Leaves toxins in our body that inhibit nutrient absorption resulting in a vicious circle effect (You wanting more processed foods and drinks because you are not absorbing any).
Needless to say there is a ton more reasons why high sugar/sweetener drinks (diet too) are bad for your body and your diet and ways in which you can rehydrate and quinch your thirst without jeopardising your health. If you do have a sugary/sweetened drink, try keeping it few and far betweenJ.
Ways for Healthy Hydration instead of needing the sugar drinks:
·        Drink Water
·        Drink Herbal Tea or Fruit Tea
·        Drink Hot Water with slice of lemon/orange/lime and small squeeze of organic honey.
·        Drink some fresh squeezed vegi juice or if you need the sugar mix fresh vegi and fruit juice.
·        Eat some Watermelon or Cucumber – 90% Water content
·        Drink water with dash of fresh fruit juice if you think water is too bland (although we are made of mostly water and we ain’t bland …. ;))
Hope this helps to hydrate your Amazing body in the best way possible and the after effects it has.

Quick Basic Bums and Legs

If you are looking for that pert toned bum and toned legs, i have done a quick demo on how to achieve these even when you are short on time and have no time for the gym or long workouts, fear not, these take 10-15 minutes to do. Done 4 days a week, mixed with the correct diet and if you can some cardio in there for calorie burn you are on your way to a toned bums and legs :).

check out my quick demo here… *NOTE, apologies for not seeing my head in some shots, its a small screen and its more important you see what my legs are doing.

Link here: 🙂

http://www.youtube.com/watch?v=gSkcvKjG2ME&feature=youtu.be


Squat



Side Squat

Lunge / Static Lunge

Kickback

3 sets x 20 reps and if you want to advance these exercises try, a one legged squat, ad in weights(handheld/barbell) to the exercises.

Basic ways to Detox and Clean your body Everyday :)

An Excellent Article on the most Basic ways to detox your body on a daily basis! Something we can all do, from the team at “Hungry for Change” http://www.foodmatters.tv/index and http://www.hungryforchange.tv/Detox

Do You Need A Detox?

Our bodies naturally detoxify everyday as part of a normal body process. Detoxification is one of the body’s most basic automatic functions of eliminating and neutralizing toxins through the colon, liver, kidneys, lungs, lymphand skin. Unfortunately in this day and age, with the pollution found in the air, water and food we eat, our bodies have a hard time keeping up. Our chemicalized diet with too much processed foods, vegetable oils and trans fats, non-organic foods, caffeine and alcohol radically changes our internal ecosystem.

Body systems and organs that were once capable of cleaning out unwanted substances are now completely over-loaded to the point where toxic material remains inside our tissues. Our bodies try to protect us from dangerous substances by setting it aside, surrounding it with mucous and fat so that it will not cause an imbalance or trigger an immune response (some people carry up to 15 extra pounds of mucous that harbors this waste).

Detoxification through special cleansing processes is the best way to assist your body’s natural self-cleaning system. It is especially important for immune-compromised diseases like cancer, arthritis, diabetes and chronic fatigue. However, even if your diet is good, a spring cleanse can revitalize your system and rid your body of harmful bacteria, viruses and parasites. Here are some simple detox tips to get you started…

4 Simple Detox Tips

1. Drink More Water 

Too often we misinterpret thirst for hunger. Our signal for thirst may cause us to eat as we mistake it for hunger pains. Reach for water first and make sure you are well hydrated before eating any meal throughout the day. Breakfast, lunch and dinner included.
Where possible make sure to drink your water at least 30 minutes before eating as this will allow time for the water to properly penetrate the cells of your body and hydrate your stomach lining in preparation for proper digestion. I like to add lemon juice and apple cider vinegar to my water or green it up with barley grass powder, wheatgrass powder, spirulina or chlorella.

2. Add A Green Juice To Your Day 

Green juices are an amazing way to add life giving and detoxifying plant chlorophyll to your bloodstream. As Jason Vale says in ‘Hungry For Change’, “juicing is the ultimate fast food, it is a 15 minute nutrient express to health”. Some of my favorite and simple green juice recipes include:

Green Juice Recipe Ideas:

– Celery, lemon and pear (or apple)
– Celery, cucumber, lemon (leave the skin on) and pear (or apple)
– Celery, cucumber, kale, lemon and pear (or apple)
– Celery, cucumber, lemon, parsley and pear (or apple)

I also like to stir whatever green powders I have laying around the house into my juices to green them up even more! Again try barley grass, wheatgrass, spirulina or chlorella powders.


3. Add More Parsley and Cilantro (Coriander) To Your Diet  

Parsley and cilantro (coriander) are very powerful natural green plant foods for detoxing heavy metals out of your body. Add these amazing herbs to juices, salads, soups and meals.

Heavy Metal Detox Pesto Recipe:

  • 3 cloves garlic
  • 1/3 cup Brazil nuts (selenium source) or macadamia nuts
  • 1/3 cup sunflower seeds (cysteine source)
  • 1/3 cup pumpkin seeds (zinc, magnesium sources)
  • 1 cup fresh cilantro (corriander)
  • 1 cup parsley
  • 2/3 cup cold pressed olive oil
  • 4 tablespoons lemon juice (Vitamin C source)
  • Big pinch of sea salt and or dulse flakes to flavor

Soak the seeds and nuts over night to release the enzyme exhibitors. Process the parsley, cilantro (corriander) and olive oil in a blender until chopped. Add the garlic, nuts, and seeds, salt / dulse and lemon juice and mix until the mixture is finely blended into a paste. Store in dark glass jars if possible. It freezes well also if needs be. Enjoy!


4. Breathe Deep Into Your Abdomen  

Deep breathing, where you fill your belly and expand your diaphragm downwards, is one of the most powerful exercise you can do to activate your lymph system which helps to detoxify your body. Think of your lymph system as your own personal garbage removal system (which most of us will need in full steam after the holiday season). Practise 10 deep slow breaths counting 4 seconds in, 8 seconds hold and 8 seconds out. You can do this exercize watching the TV, walking the dog, during meditation or whilst practising yoga.

According to the ‘Tao of Breathing’ up to 70% of our body’s waste products are eliminated via our lungs and the rest through the urine, skin and feces. When the efficiency of our lungs is reduced due to poor breathing less oxygen is available to our cells, it slows down the flow of blood which carries wastes from the kidneys and lungs. Our lymphatic system which fights off viral and bacterial invaders is weakened along with a slower digestive process.

Breathe long slow and deep in a mindful state as often as possible.

 

 

Let me share 10 Myths surrounding Weightloss/Fitness…

10 Weight Loss and Fitness Myths
Ladies and Gents let me dispel some common myths surrounding weight loss and fitness. These are spread from marketers trying to sell you special shoes to help you lose weight to through bad word of mouth or just miss information.
So I feel these myths that I have listed are common one’s that I have heard a lot and lead to people to frustration and goal failure:

1.       Woman shouldn’t lift weights because they will bulk up or gain huge muscles or look manly….FALSE

I am telling you it is the complete opposite. Women do not chemically contain enough testosterone physically to gain that muscle from lifting regular weights. Don’t let female body builders put you off they are in a different ball game totally. So it is healthy to lift weights and lifting weights burns calories and burns fat, it is more beneficial in weight loss. Lifting weights carries “the afterburn”, this you want, this continues way after your workout. For calorie burn and fat burn, keep those reps no bigger than 12, so choose a weight that you will feel the burn at on your 12th rep x 3 sets. You will have toned hot muscles and body.

2.       Losing weight is a physical body challenege/I don’t have enough energy..

Losing weight requires a physical effort but it is not a total physical challenge, it is a mental challenge. We start off good but it is the mental challenge after that takes effort, to keep you motivated. 45 mins of quality exercise is better than none. It is in our heads, we are the one’s that hold the power to change our ways of thinking, letting go of that is the hardest part. Really believe you are going to achieve it and you will.

3.       Supplements/Products help speed up/quicken the weightloss process…FALSE!!!!!

If this were true there would be no unfit, over weight people. Move from any products that tell you this, weightloss  is tough, and no quick fix is going to work longterm. Plenty of companies out there are paid millions to tell you they work. Atkins, slim-fast etc.. Rebok was sued 25 million because they claimed a pair of their runners would tone your legs…it obviously didn’t…it takes alot more than runners to do that. Exercise and healthy eating and healthy mind is what is going to get you that body you are looking for and keep it.

         4.     You HAVE to do cardio to lose weight…NOT

You do not necessarily have to have cardio in your workout to shed those pounds. So if all you are doing pounding down the treadmill and pavements and are getting sick of this, don’t worry, you don’t have to stick with that to shed it. Depending in what system you are working in, you anaerobic or aerobic system you will be burning up fat or calories. So weight training and short interval training will burn up those calories just as well if not better than the drawn out cardio sessions as you have hours of after burn with weight training/anaerobic exercises.

5.       Its all about the exercise to lose weight and get fit….NOT

If you have been killing youself with exercise and still not seeing results, get back to that drawing board! What are you feeding yourself.  Weightloss is 60% Diet, 40% exercise. What you put in your mouth ultimately effects what comes out on the outside. So if you are not eating correctly, you will not see results or the results you want. Nice Abs are not made by crunch’s alone, you need to have the right diet.

6.       Muscle weighs more than fat….NOT

People often say this or give a confused look when someone says they are a certain weight and another person is the same weight but looks fitter and has better body shape.  They say that it’s because muscle weighs more than fat and they are almost right.. 1 pound of muscle weighs the same as 1 pound of fat, just as 1 pound of feathers weighs as much as 1 pound of bricks. So, this phrase is half right. Muscle does weigh more than fat – when comparing similar sizes, which is essentially density. More important though is to understand that your weight is meaningless in terms of body composition, and that a 130 lb woman can be much more fit than a similar 130 lb woman. It’s all about body composition. Throw your scale away and pick up a pair of body fat calipers.

7.       Muscle turns to Fat…NOT

This is a myth that if you are training hard or that if you stop training muscle will turn to fat. This is not possible, as muscle and fat are two different compositions. They are not the same thing and one cannot simply turn into another, like gold cannot turn into silver. What does happen though is if you stop training or working out, you lose muscle tone and will lose some muscle mass, you also may gain some body fat from lake of exercise, which leads to higher body fat and lower muscle mass = the myth……muscle turns to fat…!

8.       Restricting Carbs, Fat out of my diet will make me lose weight.. Not entirely

Restricting main food groups such as Carbohydrates or Fat is bad for your health, not good. We need complexed Carbohydrates for energy and for our glycogen storage (this gets us up and moving after not eating for 8 hrs while sleeping), we need healthy fatsfor our adipose tissue to protect our organs an absorb fat soluble nutrients. So please don’t restrict all carbohydrates and fats from you diet but choose the correct one’s.

9.       It says ‘wholegrain’, ‘0 trans fat’ , ‘100 fruit concentrate’ ‘0 % fat’, ‘fibre’, ‘0 calories’….

BE WARNED…..millions and millions goes into this advertising to tell you this and make you buy it. They don’t not want to sell you food, they are selling you a product, a picture a false idea. Look at the ingredients of the products you think are healthy, you will find that you cannot read most of the ingredients(NOT GOOD) and they like it this way, you don’t know what you are buying then. Watch for these bad words ‘ Monosodium Glutamate – MSG’ ,’High Fructose Corn Syrup’ , ‘vegetable oil’ ‘palm oil’ , ‘made with wheat flour’, ‘Aspartame’ , ‘sucralose’ ‘ benzoate’ ‘olestra’. You may say well I can’t check everything I buy, solution stay away from highly processed foods, the more natural, organic the better.

10.   I Cant have any nice things or have a drink… Nah

You can indeed have some nice piece of chocolate or a glass of wine. Just be clever about this, you know you cannot eat a whole bar of chocolate, so have 1 or 2 pieces and be happy with that, know that it is a treat and enjoy it or share a desert with that romantic dinner. Try dark chocolate too, it’s more filling and the higher the coco content the more intense so 70% +.  It is in your mind, you feel you need to have the entire bar, but you hold the power. Drink…we all like one, me most defo included!! But watch what you drink, beer holds a serious amount of calories and sugar so go easy if your watching those pounds and body fat. A small glass of wine is probably smaller than most of our personal servings so watch out. If you are looking for a low cal alcoholic drink, try a vodka, soda water and lime. Diets drinks and soda drinks are useless to our health, they hold no benefit and hurt us more in the long run with the chemicals and sugars the hold, both full fat and diet, so have one as a treat but keep away on a frequent basis.

I hope these have dispelled some myths you might not have know about food and fitness . You hold the power to your own body and the changes you make, you have one body, make it the best you want it.!! 😉

Calorie Burn vs Fat Burn… What do you know about the burn

Fat Burn V’s Calorie Burn…

I want to highlight some differences here between fat burn and calorie burn. Most people never think about it or don’t know much on the difference between the two and the effects it has on your body, also what type of exercises produce the best calorie burn and fat burn. Some simple facts:
  • To lose weight, your energy output (daily calorie body requirement/exercise) must be higher than your energy input (food/drinks). For body function alone you need avg 1200 – 1500 and an additional 500-1000 after that depending on activity level of work/exercise, to maintain current body weight. For weight loss you should -500 calories from your daily required calories, to work out your exact calorie requirements, check below(bottom):
·         Body Fat, is the solid yellow fat under our skins, we need a layer of body fat under our skin, it keep us warm, protects our organs and helps in the assist of nutrient absorption, but when we have to much this is the problem. You do not grow new fat cells as an adult, the fat cells you have merely swell as we put on weight and shrink as we lose. (this should give you some insight as to why yoyo dieters easily put it back on). If you can I suggest going to get your body fat % taken in your nearest gym/trainer or at doctors or some health food shops do it. This is good to be aware off as too high of body fat is dangerous especially around the belly/midriff area. Burning body fat gives you that lean toned look.
Calorie Burning:
Let me start of by telling you what a calorie is: The energy needed to raise the temperature of 1 gram of water to 1 °C. Calories are Energy and energy is what is burned for you to function and exercise.
Every movement you do requires calorie burning, from using your brain to running 30 minutes. The intensity and time is key to weight loss and fitness.
For weight loss you need calorie burn,  to burn solid calories you need to be doing moderate – intense cardio exercises  and fast paced weight bearing exercises for 30 minutes plus. You will burn on avg. 250 calories for moderate level running for 25-30 minutes. If you are looking for weight loss you need to be burning 300 min- 500 calories x3- 4 times per week. Different exercises will give you a larger calorie burn than other, see my list on previous blog giving you a list of activities to do and the avg. calories burned in one hour per body weight: http://emmasinsideout.blogspot.de/2012/04/calories-burned-in-some-of-your.html.
Body Fat:
A person’s body fat percentage is the total weight of the person’s fat divided by the person’s weight and consists of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3%–5% in men, and 8–12% in women. Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value above.
Description
Women
Men
Essential fat to function
8–12%
3–5%
Athletes
14-20%
6–13%
Fitness – most should aim for this range
21-24%
14–17%
 “Average”
25-32%
18-24%
Excess fat
32%+
25%+
The reason to aim for burning body fat is if you are in the high end of the “average” range or you are in the “excess fat” range it is dangerous to your health and fitness, it prevents you from absorbing the correct nutrients from your food, it causes excess pressure on your heart and organs and pushes at your organs and is also the one to blame for the unsightly cellulite and “jiggly” area’s. A lower body fat gives you that lean look, it makes your toned muscles more visible.
To Burn Body Fat:
Ø  High Intense short burst exercises with quick cool downs. 30/45/60/90 sec sprint (9 + on treadmill/ 12+ bike/9+ crosstrainer) with a 30/45 sec cool down, repeated for 15-20 minutes. You will feel the sweat and heart PUMPING during and after this.
Ø  Kettlebell training: Excellent Fat burning exercise, try get to a kettle bell class, amazing toning while burning fat.
Ø  Anaerobic exercise are excellent fat burners and toner’s:
Squat jumps
Lunges/Lunge Jumps
Weight lifting, resistance training
Burpeez/t-jumps
Abdominal crunch’s/oblique twists/wood chop twist
Boxing/Kick Boxing
So Emma….what do I do:
If you are confused as to whether to train for calorie burn or body fat burn, I recommend looking at you goals.
Ø If you want large weight loss and body reshaping I recommend:
calorie burn training 3 x week and
body fat burn training x 2 week, this combo will shed pounds and gives you a lean and toned look.
Ø  If you are at your goal weight but are a little untoned/jiggly I recommend:
Body fat burning x 2 week
Cardio x 1- 2 week to maintain goal weight and cardio fitness
REMEMBER: These are will only work correctly in conjunction with correct food consumption, so if you are eating high saturated fat foods/sugary foods these will not work to your desire. Your Food needs to compliment the exercise.
**PERSONAL CALORIE CALCULATION
Calculating Your Basal Metabolic Rate and Total Calorie Needs
 Your Basal Metabolic Rate or BMR is the rate at which you burn calories to sustain life functions at rest at a normal room temperature. Your activities, fitness level, stress level and more affect this. To calculate you take your resting metabolic rate and add the extra calories required by your daily activities to get an approximate total daily calorie expenditure. 

To lose fat weight, it is generally recommended you eat 500 calories less than you burn up in a day.

To gain weight, it is generally recommended you eat at least 1000 calories more than you burn up in a day.

Here is how to calculate your BMR based on the popular Harris-Benedict formula:

Men 
66 + (6.3 X weight in lbs) + (12.9 X height in inches) – (6.8 X age in years)

Women 
655 + (4.3 X weight in lbs.) + (4.7 X height in inches) – (4.7 X age in years).

Example = 
You are 32 years old woman
You are 5 feet 4 inches tall (162.5 cm)
Your weight is 154 pounds (70 kilos)
Your BMR is 655 + (662) + (291) – (150) = 
1458 calories

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

To calculate your Total Daily Calorie Needs

Multiply your BMR by the appropriate activity factor, as follows:
If you are Sedentary – little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 

Example = 
You are sedentary, multiply your BMR (1458) by 1.2 = 1750
Your total daily calorie requirement is therefore 1750 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

 
 
 
 
 

Breakfast – Smart Choices -Kick Start your day and your Life

Breakfast and Breakfast Choices :

I have chosen to write a blog on breakfast choice as I find people often make poor breakfast choice or none at all or they stick to them same thing all of the time and find it boring/tasteless and makes no difference to the health goals.
Like your mother told you, breakfast is the most important meal of the day, it really is! It kicks start your metabolism going straight away, your metabolism needs to get going as early as possible to when you get up in order to burn energy and metabolise food. If you are looking for weight loss or improvements into your eating habits. EAT BREAKFAST! Like I said in my first blog, it is ok to eat when trying to lose weight and become healthy, you have too!
But it is what you put into your mouth that makes the difference. Breakfast wards off bad food cravings mid morning, and prevents the symptom of when you get to lunch, shoveling a silly amount of food into you because you are literally starving your system at this point and more often than not, unhealthy lunch choices.
Don’t worry, if you’re the type that doesn’t like to eat certain things or you are a vegetarian, I have some choices, surely you can at least try, it’s your body after all, you wouldn’t be alive without it!
Cereal: Cereal is a funny one, because you have marketers who get paid millions to tell you Kellogg’s Special K Fruit or Raisin Wheat, cereal is good for you, and you think why not, it has the word “fruit” and “wholegrain” and “fiber” on the front, it must be and a lovely photo shopped picture of a nice fruity bowl of cereal, be warned, a lot of these cereal’s contain huge amounts of false SUGARS. You do not need false sugars kick starting your morning; this is the first thing you are putting into your body in the morning so make the right choice, they inevitably leave you feeling hungry a short while later, spiking your insulin levels, converting that unused or un-burned sugar into fat and leaving you feeling no nicer about your insides.
Healthy Cereal Choices:
Porridge/Oatmeal – Go back to basics, this classic cereal will sustain you through to lunch. Try making it on water and adding some natural organic yoghurt and honey, both of these have organic natural sweeteners so NO NEED to add additional sugar or sweetener. You can also make it on milk (try organic milk if you can, less false sugars) – a 30-45g portion should be enough depending on your appetite and energy required. Add fresh fruit in to give additional sweetness and bulk. It is delicious. There is also Gluten Free Oatmeal out there for Celiac’s .
Watch when buying Oatmeal that you Do not buy the already flavored one (Apple & Cinnamon etc), it contains serious amount of sugar!
Wheatabix /Bran Flakes/ All bran – Be careful and read the back of these, these three are ok, they have some additional sugar and preservatives but all round are filling and substantial. Same as porridge try organic milk or yoghurt, branflakes and all bran are delicious with yoghurt instead of milk and add in some fruit or honey instead of putting sugar or sweetner, and we don’t need any more false sugars! You will notice after a while of not using false sugar you won’t put sugar in any of your cereal’s and will probably stop craving it as much.
Making Granola:Try making your own granola or granola balls to add into your cereal to give it an extra crunch or put some fresh fruit and natural yoghurt with some granola in a bowl delicious! Most store bought granola contains a lot of sugar. Recipe:  Chopped Almonds, Raisins, Dried Cranberries, Chopped Walnuts, Oats, Pine Nuts, Honey. Bake/Toast the fruit and nuts mixed together, use honey to make into granola balls and cool in fridge, store in lunch box.
Eggs/Egg Whites (Not just for weekends): Eggs contain a lot of protein and is HBV Protein (High Biological Value) meaning this is the highest quality level of protein source you can have. Protein is the belly filler and will keep you full for hours. The egg white contains all of the protein of the egg and the yolk contains all of the fat. If you are conscious about cholesterol try egg whites instead, In Canada you can buy them pre-packaged but Ireland you may have to separate the egg. All of these suggestions can be subbed for egg whites and are quick to make.
Omlette: mix with some fresh cut vegi’s (spinach, tomato pepper) makes a seriously filling brekkie.
Scrambled (without the butter and salt): have some scrambled with fresh pepper and some fresh fruit and 1 slice of wholegrain bread or 2 ryvita, filling!
Poached: on a slice of wholegrain or 2 rice cakes with some fresh melon and smoked salmon (or fruit of your choice) filing!
Boiled: on a slice of wholegrain or 2 rice cakes/ ryvita and fresh juiced/squeezed fruit or vegetable juice.
For those with little time and need breakfast on the go….
You too need energy, mommy and daddy can’t live without food either so think about yourself, or those with demanding jobs, your job isn’t going to keep you alive.. Your body is, so feed yourself! These can all be made quickly and eaten on the go (although I recommend for your digestion to sit down and relax while eating).
·        Toast/Rice Cakes with Natural Peanut Butter (protein and fill you)
·        Fruit mix in mini lunchbox and slice of toast/rice cake with almond butter/peanut butter
·        Hard Boiled egg and 2 pieces of fruit
·        Home-made granola bar (store bought have a lot of sugar)
·        Juice – Smoothie (my FAV!) – small bit of natural yoghurt and fruits and vegi’s mixed(make night before if time short in the morning – grab and go)
·        Smoked Salmon on Wholegrain Toast/Ryvita

Drinks in the Morning:

You have been asleep for 8 hours or more or less, you need to be rehydrated.  WATER or Warm water and lemon or green/herbal/fruit tea, these are the best things to rehydrate with breakfast!! Try not to drink cartoned fruit juices from shops, they contain alot of sugar!!! Try making your own juice and just store it in the fridge or look at the labels and buy 100% squeezed juice. Dont be fooled by any of these “100 Juice Concentrate” “Contains real fruit bits” , look at the ingrediants, if you cannot pronounce it or has added sugar (added Fructose) is one of the first few ingrediants…ditch it..fruit has naturally high sugars so you dont need any additional.

For those men out there that gyming it, lifting and training hard:
·        Keep plenty of protein(tuna/egg whites) in your breakfasts if you don’t take a substitute protein shake.
·        Keep complex carbs in your breakfast, so wholemeal flour pancakes with protein powder and raisins. OR Protein breakfast omlette’s inside of wholegrain wraps
For those fry lovers and weekend breakfasts:
There is healthy ways to do this, you can have a yummy weekend breakfast and cut the fat along the way:
·        Grill your meat instead of frying
·        Use lean (little fat) cuts of meat, rashers, bacon etc
·        Poach, Boil, Scramble(egg white) your eggs or make a mini egg white omlette with Smoked Salmon/Tuna
·        Wholegrain breads 1-2 slices, you don’t need 4
·        Grilled tomatoes and grilled mushrooms instead of frying
·        Grilled Potato cakes with onion and fresh herbs instead of hash browns
So mini tips:Keep it fruity and vegi, try and get some protein in by egg/egg whites/smoked salmon/tuna, lean meats (it will keep you full), keep your cereal choice basic with little additives and then jazz it up with those lovely fresh or frozen fruits and organic honey and yoghurt, breads – keep them wholegrain and natural (white bread is useless to your health being honest). Keep it Juicy 😉 try and make vegi juices they prevent sugar cravings and amazing way to get your five a day. Be careful with butter and butter servings, try and use none or as little as possible in your eggs.
Make Smart Choices for your body in the morning, it sets you up for the day and your life… AND DONT FOGET THAT WHEATGRASS 😉
Remeber Healthy and Fit is sexy and we can all be sexy 😉

Keep that skin glowing and weight shifting, Working from the inside-out….Wheatgrass…….WOW!

Keep that skin glowing and weight shifting, Working from the inside-out….Wheatgrass…….WOW!

So, I wanted to highlight the benefits of one of the most naturals things we have available to us, wheatgrass!


I have long heard of, but actually only in the last few months gotten into the extremely amazing benefits of Wheatgrass!

I have suffered with Acne since I was 13/14 and in school it was bad! I wish I knew then what I knew now…but alas., my acne cleared up for the most part in my 20’s but since last Oct made a re-appearance with a BANG, painful, sore, irritating, itchy and made me feel awful about my skin (I know sounds like a pro-active advert) but seriously I felt horrible, and conscious about it. I was looking for all sorts of remedies and none worked, UNTIL I want back to basics and worked from the inside out…..I introduced Wheatgrass into my diet….it has been a life saver, combined with cod liver oil tablets, juices and organic face wash and moisturizer my acne is almost clear… :O ! IT works wonders!!! This is just one story of mine about the benefits of wheatgrass and working on your body from the “Inside-Out”,

Also it aids in weightloss: Before i get to chemical here, i’ll break it down:

1) When toxins enter your body they have an affinity for fat cells, due to the fact that they are fat soluble. Toxins attach themselves to fat cells and release a hormone called Leptin, when to much toxins are taken in through bad food,drinks etc, leptin is released repeatdly causing the receptors to burn out. Remember, Leptin is the hormone that tells the brain to burn fat for energy. Therefore, weight gain that does not respond to exercise or diet is inevitably due to Leptin resistance.

2) The toxins also cause the release of chemicals called cytokines that damage Leptin receptors in the brain (hypothalamus). Once the receptors to Leptin have been damaged, Weight Loss Resistance is only the first of many problems.

Therefore…….Wheatgrass eliminates alot of these toxins that get into your body through bad foods, drinks, cosmetics.

NOW….let me give you all the other amazing benefits you will gain, it is a super food, trust me!

·        Lowers blood pressure. It cleanses the blood, organs and intestinal tract of debris. It also aids in reducing blood pressure by dilating the blood pathways throughout the body.

 

·        Stimulates the thyroid  gland and metabolism, correcting obesity, indigestion, and a host of other complaints.

·         It can be used to relieve many internal pains, and has been used successfully to treat peptic ulcers, ulcerative colitis, constipation, diarrhea, and other complaints of the intestinal tract.

·        Is a powerful detoxifier, liver and blood protector. The enzymes and amino acids found in wheatgrass can protect us from carcinogens like no other food or medicine. It strengthens our cells, detoxifies the liver and bloodstream, and chemically neutralizes environmental pollutants.

 

·        Fights tumors and neutralizes toxins. The many active compounds found in grass juice cleanse the blood and neutralize and digest toxins in our cells.

·        Has remarkable similarity to our own blood. The second important nutritional aspect of chlorophyll is its remarkable similarity to hemoglobin, the compound that carries oxygen in the blood. Chlorophyll is soluble in fat particles, and fat particles are absorbed directly into the blood via the lymphatic system, that chlorophyll can also be absorbed in this way. In other words, when the “blood” of plants is absorbed in humans it is transformed into human blood, which transports nutrients to every cell of the body.

·        Externally applied to the skin can help eliminate itching almost immediately.

·        Will soothe sunburned skin and act as a disinfectant. Rubbed into the scalp before a shampoo, it will help mend damaged hair and alleviate itchy, scaly, scalp conditions.

·        Is soothing and healing for cuts, burns, scrapes, rashes, poison ivy, athlete’s foot, insect bites, boils, sores, open ulcers, tumors, and so on. Use as a poultice and replace every two to four hours.

·        Works as a sleep aide. Merely place a tray of living wheatgrass near the head of your bed. It will enhance the oxygen in the air and generate healthful negative ions to help you sleep more soundly.

·        Enhances your bath.Add some to your bath water and settle in for a nice, long soak.

·        BIG ONE- Sweetens the breath and body odor’s because of the high content of Chlorophyll and firms up and tightens gums. Just gargle with the juice.

·        Neutralizes toxic substances like cadmium, nicotine, strontium, mercury, and polyvinyl chloride.

It benefits are unreal, I can’t believe more people don’t take this, ok it’s not the most amazing taste, but how amazing does straight vodka taste to you, be honest, it taste’s rotten straight , yet most of us have no problem shoving it back and it unlike wheatgrass does not come with the same body benefits, it will in fact be so nice as to reverse the effects vodka takes on your body (don’t get me wrong, I’m not bashing on drinking peeps, I like a drink) but you see my point I hope! One quick shot and there you go….body benefit done J.

Grow it yourself or buy it dried organic in health food shop like I do and mix it in with some water or your juice/smoothie!!
My Lunch today, yummy salad with a beetroot,celery,carrot,apple,spinach, wheatgrass juice 🙂

Calorie’s burned in some of your Favourite Activities/Sports/Exercises

To give all you non-movers or low motived peeps some needed Bright Light 😀

Ok, to give you all an idea/guideline of how much calories you are burning doing particular exercises or doing housework or playing with the kids or walking the dog here you go, these are based on 1 hour of the exercise and at different body weights, so find your weight or inbetween and how long you are doing the exercise/activity for and you can gauge how many Cals you are burning while doing these exercises. You can be doing exercise even when you dont know it or doing exercise that is actually alot more fun than you thought, i know there is most CERTAINLY some activity there you like doing… so lets get moving people 🙂

E.g I do Stationary cycling (Spinning)  about twice a week and it is very vigusous/intense for 1 hour, and i am prob near the range of 155lbs, i burn approx 550-600 cals per class. Dont get me wrong though we do alot of intense climb’s in this class which promote and help muscle build and tone so its not all about the calorie burn! 🙂

Activity, Exercise or Sport (1 hour)
130 lb
155 lb
180 lb
205 lb
Cycling, mountain bike, bmx
502
598
695
791
Cycling, <10 mph, leisure bicycling
236
281
327
372
Cycling, >20 mph, racing
944
1126
1308
1489
Cycling, 10-11.9 mph, light
354
422
490
558
Cycling, 12-13.9 mph, moderate
472
563
654
745
Cycling, 14-15.9 mph, vigorous
590
704
817
931
Cycling, 16-19 mph, very fast, racing
708
844
981
1117
Unicycling
295
352
409
465
Stationary cycling, very light
177
211
245
279
Stationary cycling, light
325
387
449
512
Stationary cycling, moderate
413
493
572
651
Stationary cycling, vigorous
620
739
858
977
Stationary cycling, very vigorous
738
880
1022
1163
Calisthenics, vigorous, pushups, situps…
472
563
654
745
Calisthenics, light
207
246
286
326
Circuit training, minimal rest
472
563
654
745
Weight lifting, body building, vigorous
354
422
490
558
Weight lifting, light workout
177
211
245
279
Health club exercise
325
387
449
512
Stair machine
531
633
735
838
Rowing machine, light
207
246
286
326
Rowing machine, moderate
413
493
572
651
Rowing machine, vigorous
502
598
695
791
Rowing machine, very vigorous
708
844
981
1117
Ski machine
413
493
572
651
Aerobics, low impact
295
352
409
465
Aerobics, high impact
413
493
572
651
Aerobics, step aerobics
502
598
695
791
Aerobics, general
384
457
531
605
Jazzercise
354
422
490
558
Stretching, hatha yoga
236
281
327
372
Mild stretching
148
176
204
233
Instructing aerobic class
354
422
490
558
Water aerobics
236
281
327
372
Ballet, twist, jazz, tap
266
317
368
419
Ballroom dancing, slow
177
211
245
279
Ballroom dancing, fast
325
387
449
512
Running, 5 mph (12 minute mile)
472
563
654
745
Running, 5.2 mph (11.5 minute mile)
531
633
735
838
Running, 6 mph (10 min mile)
590
704
817
931
Running, 6.7 mph (9 min mile)
649
774
899
1024
Running, 7 mph (8.5 min mile)
679
809
940
1070
Running, 7.5mph (8 min mile)
738
880
1022
1163
Running, 8 mph (7.5 min mile)
797
950
1103
1256
Running, 8.6 mph (7 min mile)
826
985
1144
1303
Running, 9 mph (6.5 min mile)
885
1056
1226
1396
Running, 10 mph (6 min mile)
944
1126
1308
1489
Running, 10.9 mph (5.5 min mile)
1062
1267
1471
1675
Running, cross country
531
633
735
838
Running, general
472
563
654
745
Running, on a track, team practice
590
704
817
931
Running, stairs, up
885
1056
1226
1396
Track and field (shot, discus)
236
281
327
372
Track and field (high jump, pole vault)
354
422
490
558
Track and field (hurdles)
590
704
817
931
Archery
207
246
286
326
Badminton
266
317
368
419
Basketball game, competitive
472
563
654
745
Playing basketball, non game
354
422
490
558
Basketball, officiating
413
493
572
651
Basketball, shooting baskets
266
317
368
419
Basketball, wheelchair
384
457
531
605
Running, training, pushing wheelchair
472
563
654
745
Billiards/Pool/Snooker
148
176
204
233
Bowling
177
211
245
279
Boxing, in ring
708
844
981
1117
Boxing, punching bag
354
422
490
558
Boxing, sparring
531
633
735
838
Coaching: football, basketball, soccer…
236
281
327
372
Darts (wall or lawn)
148
176
204
233
Football, competitive
531
633
735
838
Football, touch, flag, general
472
563
654
745
Football or baseball, playing catch
148
176
204
233
Frisbee playing, general
177
211
245
279
Frisbee, ultimate frisbee
472
563
654
745
Golf, general
266
317
368
419
Golf, walking and carrying clubs
266
317
368
419
Golf, driving range
177
211
245
279
Golf, miniature golf
177
211
245
279
Golf, walking and pulling clubs
254
303
351
400
Golf, using power cart
207
246
286
326
Gymnastics
236
281
327
372
Hockey, field hockey
472
563
654
745
Hockey, ice hockey
472
563
654
745
Riding a horse, general
236
281
327
372
Horesback riding, saddling horse
207
246
286
326
Horseback riding, grooming horse
207
246
286
326
Horseback riding, trotting
384
457
531
605
Horseback riding, walking
148
176
204
233
Horse racing, galloping
472
563
654
745
Martial arts, judo, karate, jujitsu
590
704
817
931
Martial arts, kick boxing
590
704
817
931
Martial arts, tae kwan do
590
704
817
931
Rock climbing, ascending rock
649
774
899
1024
Rock climbing, rappelling
472
563
654
745
Jumping rope, fast
708
844
981
1117
Jumping rope, moderate
590
704
817
931
Jumping rope, slow
472
563
654
745
Rugby
590
704
817
931
Skateboarding
295
352
409
465
Roller blading, in-line skating
708
844
981
1117
Soccer, competitive
590
704
817
931
Playing soccer
413
493
572
651
Squash
708
844
981
1117
Table tennis, ping pong
236
281
327
372
Tai chi
236
281
327
372
Playing tennis
413
493
572
651
Tennis, doubles
354
422
490
558
Tennis, singles
472
563
654
745
Trampoline
207
246
286
326
Volleyball, competitive
472
563
654
745
Playing volleyball
177
211
245
279
Volleyball, beach
472
563
654
745
Backpacking, Hiking with pack
413
493
572
651
Carrying infant, level ground
207
246
286
326
Carrying infant, upstairs
295
352
409
465
Carrying 16 to 24 lbs, upstairs
354
422
490
558
Carrying 25 to 49 lbs, upstairs
472
563
654
745
Standing, playing with children, light
165
197
229
261
Walk/run, playing with children, moderate
236
281
327
372
Walk/run, playing with children, vigorous
295
352
409
465
Carrying small children
177
211
245
279
Loading, unloading car
177
211
245
279
Climbing hills, carrying up to 9 lbs
413
493
572
651
Climbing hills, carrying 10 to 20 lb
443
528
613
698
Climbing hills, carrying 21 to 42 lb
472
563
654
745
Climbing hills, carrying over 42 lb
531
633
735
838
Hiking, cross country
354
422
490
558
Pushing stroller or walking with children
148
176
204
233
Pushing a wheelchair
236
281
327
372
Race walking
384
457
531
605
Rock climbing, mountain climbing
472
563
654
745
Walking the dog
177
211
245
279
Walking, under 2.0 mph, very slow
118
141
163
186
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745
Canoeing, camping trip
236
281
327
372
Canoeing, rowing, light
177
211
245
279
Canoeing, rowing, moderate
413
493
572
651
Canoeing, rowing, vigorous
708
844
981
1117
Kayaking
295
352
409
465
Paddle boat
236
281
327
372
Windsurfing, sailing
177
211
245
279
Sailing, competition
295
352
409
465
Sailing, yachting, ocean sailing
177
211
245
279
Skiing, water skiing
354
422
490
558
Skin diving, scuba diving
413
493
572
651
Snorkeling
295
352
409
465
Surfing, body surfing or board surfing
177
211
245
279
Swimming laps, freestyle, fast
590
704
817
931
Swimming laps, freestyle, slow
413
493
572
651
Swimming backstroke
413
493
572
651
Swimming breaststroke
590
704
817
931
Swimming butterfly
649
774
899
1024
Swimming leisurely, not laps
354
422
490
558
Swimming sidestroke
472
563
654
745
Swimming, treading water, fast, vigorous
590
704
817
931
Swimming, treading water, moderate
236
281
327
372
Water aerobics, water calisthenics
236
281
327
372
Water polo
590
704
817
931
Water volleyball
177
211
245
279
Water jogging
472
563
654
745
Cross country snow skiing, slow
413
493
572
651
Cross country skiing, moderate
472
563
654
745
Cross country skiing, vigorous
531
633
735
838
Cross country skiing, racing
826
985
1144
1303
Cross country skiing, uphill
974
1161
1348
1536
Snow skiing, downhill skiing, light
295
352
409
465
Downhill snow skiing, moderate
354
422
490
558
Downhill snow skiing, racing
472
563
654
745
Snow shoeing
472
563
654
745
General housework
207
246
286
326
Cleaning gutters
295
352
409
465
Painting
266
317
368
419
Sit, playing with animals
148
176
204
233
Walk / run, playing with animals
236
281
327
372
Bathing dog
207
246
286
326
Shoveling snow by hand
354
422
490
558
Raking lawn
254
303
351
400
Gardening, general
236
281
327
372
Bagging grass, leaves
236
281
327
372
Watering lawn or garden
89
106
123
140
Weeding, cultivating garden
266
317
368
419
Carpentry, general
207
246
286
326
Carrying heavy loads
472
563
654
745
Carrying moderate loads upstairs
472
563
654
745
General cleaning
207
246
286
326
Cleaning, dusting
148
176
204
233
Taking out trash
177
211
245
279
Walking, pushing a wheelchair
236
281
327
372
Teach physical education,exercise class
236
281
327
372
Teach exercise classes (& participate)
384
457
531
605