Okay, so I usually post the blog in the morning but to be honest it's been sooooo wonderfully hot today I couldn't face being stuck over a hot laptop in my office. I decided it would be much better to do the finishing touches in the evening once it cooled down a little. Now I don't know about where you are but it's still really hot here even at this time! If you haven't been lucky enough to have the awesome temperatures that are going on down here, at least you can sleep comfortably at night!
Weekends are great for socializing and eating. Whats great is that you don't have to eat like an unhealthy couch potato to still enjoy yourself. In fact you can eat well, save money and cook for your friends and impress them! Its really tempting to pick up the menu form the local delivery fast "food" outlet, but you know by the time you have all attempted to decide what to order, made the call and waited for the food to arrive, you could be cooking up the best fake away ever! (Oh and it will cost under £5 to feed four people).
I love this recipe from the Canadian Living website. Its a real fave among friends and of course you can swap the veg around etc.It also comes in at an awesome 239 calories per serving! your average takeaway is going to be closer to a 1000!
Method
Gently toss tofu with cornstarch to coat. In wok, heat oil over medium-high heat; fry tofu, turning occasionally, until crisp and golden, about 10 minutes. Drain on paper towel-lined plate.
Drain all but 2 tsp oil from wok. Add garlic, light green parts of green onions, ginger and hot pepper flakes; stir-fry for 1 minute. Add tomato paste; stir-fry for 30 seconds. Add green beans, broth, 1/4 cup water, hoisin sauce and soy sauce; stir-fry until green beans are tender-crisp, 5 to 6 minutes. Add tofu and green parts of green onions; stir-fry until coated and heated through, about 1 minute.
Notes: This is delicious served with fluffy brown basmati rice with just a dash, and I mean a couple of pin pricks, of sesame oil swirled through it.
Try swapping the green beans with aubergine or pak choi.
Weekend Wanders and move more chill a bit less - a great combo!
Carrying on with ideas to do at the weekend whilst improving fitness as a really nice bonus this I thought some of you might want to cool down form the heat! So lets go dry slope skiing!
So you think 'a crazy idea? Well read on a minute before you dismiss the idea completely.
There are indoor slopes all over the country which makes it a highly accessible activity. These centres are suitable for beginners and advanced skiers alike. Its miles cheaper to ski indoors than many activities and its great for your m ind and body! people who spend an average day skiing burn around 3000 calories off per day, your entire body will tone up as skiing is just the best all around work out, it boosts your immunity, can help to relieve depression and improve your cardio vascular health to boot! Oh talking about boots, if you are going to tell me you cant try this because you don't have any kit, that's fine - the centres all hire kit for really reasonable rates.
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| www.telegraph.co.uk |
Life is for living not existing, so go out and try something new! If its not for you then hey, you dont have to go again.
Suggestion: why not get a bunch of friends together and book a day at the slopes?
To find out where your local centre is click here . This will take you to a comprehensive UK wide list.
This Week's Super Awesome Guest Blog - Yay!
I have known Claire's husband for more years than I can care to remember - we were friends at school! Claire shares my passion for healthy living and is what I would describe as a "real woman" i.e. she knows what it feels like to be a yo-yo dieter and not always having the will to get moving and exercising. Together Claire and her husband Graham, ( an Iron Man athlete these days , dontcha know!), have turned their lives around. I asked Claire what three key things she felt a woman could do to achieve a healthier life. Luckily for me she agreed to write for the blog!
Claire and Graham are 99% vegan, however because we know some people are still trying to switch over to vegetarian/vegan diets for their health she has talked about dairy foods.
So...................... without further ado, here is Claire's article, enjoy.
The
Three Best Things a Woman Can Do For a Healthier Life.
by
Claire
Smedley
(ok, Claire is a really beautiful woman but the blog refuses to show her photo - damned technology!)
I
believe these three things are fundamental to achieving your personal
wellness goals and the following is exactly what I discuss with every
new client who comes to me with a goal of wanting to improve their
diet, health & lifestyle in some way; whether it be more energy,
to obtain & maintain a healthy weight or improving their sports
performance.
So,
firstly, why do we need better nutrition
solutions?
On
the whole, we have increasingly poor nutrition and diet and this
combined with other modern lifestyle factors such as stress and
pollution could increase the risks of a variety of health problems.
So
how did this
happen?
In
a nutshell, modern life! The increase of technology and packaged
foods, our dependence on motor transportation rather than walking,
our sedentary lifestyles and our busy schedules that leave us little
time for exercise and to prepare healthy meals has led to an increase
in weight gain across populations, which in turn may lead to the
development of problems in later years.
Today,
many of us are not getting what experts consider essentials for
optimal wellness in terms of diet, exercise or lifestyle habits. Poor
nutrition choices
can lead to increased
health risks including:
•
Weakened immune system, leading to more frequent
infections
•
Weak bones
•
Weakened muscles and poor skin tone, leading to
premature aging
•
Becoming overweight can lead to serious health
conditions
Ensuring
your body gets good nutrition can
help to keep many health
risks at bay and the
three main things
you can do to improve your nutrition levels and health are:
1.
Balance your
diet
You
need to get enough of the right foods including colourful fruits and
vegetables, protein, good carbohydrates and just enough good fats for
the taste you want. You may also wish to consider vitamins, minerals
and fibre from dietary supplements to provide the nutrition that may
be missing from your diet that your cells need to maintain good
health.
2.
Exercise
regularly
Regular
exercise helps you look and feel your best. Exercise conditions your
heart, relieves stress and makes it easier to achieve and maintain a
healthy body weight.
3.
Drink plenty
of water
Your
body is about two-thirds water. In an average day, you lose at least
one pint of water even without excessive sweating. To feel your best,
you should drink 6 to 8 glasses of water a day, more if you are
exercising.
1.
Balance your diet
This
really is the crucial element of the three – you cannot
out-exercise a bad diet, so getting this correct will make the
biggest difference to your future health & wellness.
Protein
is important for helping to build and maintain lean muscle mass. .
Limit high-fat protein foods such as full-fat cheeses, high fat cuts
of red meats, sausages and full-fat dairy products. Protein should
make up approximately 30% of your daily diet. It’s also important
to ensure you eat an adequate amount of protein relative to your own
body – roughly 0.7 grams per 1lb of body weight, which must be
spread throughout the day in each meal & snack, as the body can
only breakdown and utilise about 30g at a time.
Wherever
possible choose whole grain, complex carbohydrates over sugary,
starchy ones. Whole grains are made up of an outer shell of fibre, an
inner portion rich in starch and a germ centre rich in protein. Try
to consume up to 3 servings per day of whole grain products such as
100% whole grain breads and pasta, brown rice and cereals such as
rolled oats and shredded wheat. These supply more vitamins, minerals
and fibre than refined grain products. You should get 25 grams of
fibre per day from a combination of whole grains, fruits and
vegetables. Getting enough fibre is crucial for bowel regularity and
normal colonic function.
Healthy
fats that naturally occur in nuts, avocados and olive oil are some of
the healthiest fats you can consume. Ocean-caught fish also provides
healthy fats, (Omega 3) that may help to maintain a healthy heart
when eaten three to four times per week as part of a healthy balanced
diet. Good fats are also needed for the normal development and
functioning of the brain. Deficiency of essential fatty acids can
lead to an impaired ability to learn and recall information.
Butter,
margarine, oils, mayonnaise and foods rich in fats such as salad
dressings, sauces and gravies should be limited. Add just enough for
taste, rather than completely covering food. A few nuts or some
slices of avocado can add a lot of flavour to vegetables or salads
with less fat than rich sauces or dressings.
Milk
protein is a high-quality protein that can be helpful in balancing
your diet for optimum wellness. If you are sensitive to the milk
sugar lactose, you can find lactose-reduced dairy products. You can
also substitute for soy products without losing any key nutrients.
Look for low-fat and non-fat dairy products and stay away from
full-fat dairy products. Dairy products also tend to be high in
calcium and vitamin D.
Calcium
is needed for muscular growth and contraction and for the maintenance
of healthy bones and teeth.
Lack
of vitamin D is associated with an increased risk of a number of
common aliments of aging.
Vitamins,
minerals and trace elements (or micronutrients) play a vital role in
cell function and are essential for our growth, development and
overall health.
Vitamins
cannot be made by
the body in sufficient amounts so must be obtained from a varied
diet. There are 13 vitamins we must obtain from food to assist the
growth and repair of skin, bone, muscle and many other body
processes.
Minerals
and trace elements
are essential for
the maintenance and control of many body functions, including the
production of enzymes and hormones. There are 16 minerals that we
need in order to keep us healthy.
Antioxidants
are substances that can help protect our cells from the effects of
free radicals. These are molecules produced when your body breaks
down food, and also from environmental damage such as pollution,
smoking and some chemicals. Free radicals can negatively affect our
health.
Phytonutrients
are plant-based
nutrients which give fruits and vegetables their colours. It’s
important to consume a variety of different coloured fruits and
vegetables each day to benefit from their nutritional properties. To
get the most benefit out of your 5-a-day, your five portions should
include a variety of fruit and vegetables because different fruits
and vegetables contain different combinations of fibre, vitamins,
minerals and other nutrients. Basically try to include fruits &
vegetables daily from a mix of the colour groups, some examples of
which are:
Orange-yellow:
Oranges,
tangerines, peaches, papayas, nectarines
Orange:
Carrots, mangos,
apricots, pumpkin, sweet potatoes
Red:
Tomatoes and tomato
products, pink grapefruit, watermelon
Green:
Broccoli, brussel
sprouts, cabbage, Chinese cabbage, bok choy
Red-purple:
Red grapes, plums,
cranberries, raspberries, blackberries, blueberries, strawberries
Yellow-green:
Spinach, avocado,
honeydew melon,
Yellow:
corn, green peas
White-green:
Garlic, chives,
onions, celery, leeks, asparagus
Getting
the right nutrients:
There
are many types of vitamins, minerals and other types of nutrients
that can be used to achieve excellent personal nutrition. The chart
can help you identify some of the key vitamins and minerals that you
could benefit from or those that you may not be getting enough of in
your diet.
Vitamin/Mineral
|
Contributes
to:
|
Food
Sources
|
Vitamin
A/Beta-carotene
|
Normal
vision, skin, immune function
|
Spinach,
leafy green vegetables, carrots, broccoli, apricots, milk and
breakfast cereals
|
Vitamin
D
|
Bone
health
|
Milk
and breakfast cereals, salmon, sardines
|
Vitamin
E
|
Protects
cells from oxidative stress
|
Vegetable
oils, nuts, seeds, cereals
|
Vitamin
K
|
Contributes
to normal blood clotting
|
Green
vegetables, milk
|
Vitamin
B-1 (Thiamin)
|
Helps
release energy from foods; healthy nervous system
|
Whole
and enriched grain products, dried beans, meats
|
Vitamin
B-2 (Riboflavin)
|
Helps
release energy from foods
|
Milk,
mushrooms, spinach, whole grains
|
Vitamin
B-3 (Niacin)
|
Helps
release energy from foods
|
Mushrooms,
bran, fish, chicken, beef, peanuts, enriched grains
|
Vitamin
B-6
|
Helps
body to process proteins; healthy nervous system
|
Meats,
fish, poultry, spinach, broccoli, bananas, sunflower seeds
|
Folic
Acid
|
Normal
blood formation and cell division
|
Green
leafy vegetables, orange juice
|
Vitamin
B-12
|
Healthy
nervous system
|
Animal
foods (not naturally in plants), cereals and other fortified
foods
|
Vitamin
C
|
Collagen
formation for normal bones and cartilage
|
Citrus
fruits, strawberries, green leafy vegetables, peppers, tomatoes,
kiwi fruit
|
Potassium
|
Healthy
nervous system
|
Spinach,
squash, bananas, oranges, tomatoes, melons, dried beans, milk,
whole
grains
|
Calcium
|
Healthy
nervous system; healthy bones and teeth
|
Milk,
yogurt, cottage cheese, tofu, leafy vegetables and some fortified
foods
(such
as orange juice)
|
Copper
|
Normal
immune and nervous system
|
Beans,
nuts, whole grains
|
Iron
|
Normal
red blood cells and immune system
|
Meats,
seafood, whole grains, broccoli, peas, bran
|
Magnesium
|
Normals
muscle and nervous system function
|
Wheat
bran, green vegetables, nuts, chocolate, beans
|
Selenium
|
Helps
protect cells from oxidative stress
|
Meats,
eggs, fish, whole grains
|
Zinc
|
Normal
hair and nails
|
Seafood,
meats, greens, whole grains
|
Given
today’s busy schedules, unfortunately, it’s not always possible
for us to get the right balance of all the nutrients we need from our
daily diet. Supplements may help to ensure that you receive the
essential vitamins, minerals and other vital nutrients. Taking a good
quality multivitamin daily is a great way to make sure you receive
the minimum amounts of a variety of nutrients. It’s also an
excellent foundation on which to build a personalised supplementation
programme.
2.
Exercise
Regularly
Regular
exercise is vital for good health and wellness. Exercise has many
health benefits including managing your weight, maintaining strong
bones and muscles and helping to reduce stress. It can also help your
digestive system function much better; therefore enabling your body
to make the best use of the nutrition you are taking in.
Physical
activity can be divided into two types:
• Running
• Fast
walking
• Aerobic
exercise classes
When
you make aerobic activity a part of your regular routine, your heart
and cardiovascular system become much healthier. In addition, your
mood improves, because exercise relieves stress and tension.
• Lifting
weights
• Resistance
training
Only
20 minutes of anaerobic exercise per day can make a dramatic change
in your body’s shape and condition. Muscle mass helps protect bone
mass, which is especially important for women.
Powering
your muscles:
The
more muscle mass you have, the more calories you can burn – even
when you’re not exercising!
• Each
pound of lean body mass burns about 14 calories a day
• Each
pound of fat tissue burns about 2 calories a day
The
rate at which you burn calories depends on your resting metabolic
rate, or it is often referred to as your ‘metabolism’. Increasing
your metabolism through exercise makes the process of maintaining
weight easier.
Building
lean muscle mass through exercise can help to reshape your body in
the way you choose.
Consuming
low-fat protein daily can help you build lean muscle mass. Without
adequate protein intake, your body will take protein from existing
muscle. Eating protein after each workout will help your muscles
repair and recover.,
Examples
of moderate amounts of physical activity to integrate into your daily
life:
| Common
Chores |
Sporting
Activities |
Washing
and waxing a car for 45‑60
minutes
|
Playing
volleyball for 45‑60
minutes
|
Washing
windows or floors for 45‑60
minutes
|
Playing
football leisurely for 45 minutes
|
Gardening
for 30‑45
minutes
|
Walking
1.75 miles in 35 minutes (20 min/mile)
|
Raking
leaves for 30 minutes
|
Bicycling
5 miles in 30 minutes
|
Walking
2 miles in 30 minutes
(15
min/mile)
|
Dancing
fast for 30 minutes
|
Shovelling
snow or digging for
15
minutes
|
Swimming
laps for 20 minutes
|
Stair
walking for 15 minutes
|
Running
1.5 miles in 15 minutes
|
Less
Vigorous,
Did
you
Getting started:
If
you haven’t exercised before, or have been out of shape for a
while, the key is to start slowly, and work your way to longer, more
active workouts. Over training or doing too much, too soon can lead to
strains and injury. When you’re limited for time or not a fan of
the gym:
Try
parking your car further away from your workplace and get a brisk
walk in each day
Take
the stairs, not the lift
You
can count the exercise you get which is a normal part of your day
e.g. gardening or chores around the home.
Join
a local sports team or group fitness class – exercising with
others makes it more fun and you forget you’re doing it.
The
key is to find the exercise
that fits best into
your lifestyle and make sure you
have fun!
3.
Drink
Plenty of Water
Next to
air, water is the element most necessary for survival. Your
body is made up of approximately 60% water. Drinking plenty of water
is an important part of maintaining a healthy weight and a nutritious
diet. Water plays an essential role in helping your body process
nutrients, maintain normal circulation and keep the proper balance of
fluids.
Most
of the chemical reactions that happen in our cells need water and we
also need water to enable our blood to carry nutrients around the
body.
You
will lose at least 1.7 litres of water each day through the normal
living functions of the body – eating/digestion, breathing,
perspiring, going to the toilet etc.
Low
water intake can result in the body being in a constant state of mild
dehydration which can lead to:
Migraines
Constipation
Muscular
cramps
Blood
pressure increase
Kidney
problems
Dry
skin / dry mouth
So
how Much Water is Enough?
As
a general guideline, try to drink 2 litres of water a day and then
when you exercise, you’ll need to drink more to replace water lost
through sweat. Try keeping a sports bottle with you to help you stay
hydrated while you exercise. If you are unable to sip a drink during
exercise, drink at least 2 glasses after every 30 minutes of workout
to replenish your fluids.
You
can usually trust your sense of thirst to let you know when you need
to drink. Your sense of thirst, combined with
simply
paying attention to how many glasses of water you’ve had in a day
can help you to keep your body hydrated.
Because
of their calorie content, soft drinks and fruit juice are not good
choices for replacing lost fluids if you are trying
to
lose fat or manage your weight. Try adding just a splash of fruit
juice or a slice of lemon or lime to a glass of water if
you
don’t like the taste of plain water.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
So
what should you do now?
Steps
you can take to achieve optimum health:
•
Define your wellness goals – fat loss, increased
energy, better fitness etc
•
If possible have an evaluation of your current nutrition
& lifestyle to identify key areas you need to change.
•
Make a plan of action that you can commit to long term.
•
Get on-going support to stay on track to a healthier
future.
“The
goal of having great nutrition and achieving optimum wellness is
simple: to live healthier and feel better every day.”
Claire
Smedley is a qualified Diet & Nutrition Advisor (SAC Dip Diet &
Nutrition), Wellness Coach and Herbalife Independent Distributor.
Previously overweight, unhealthy & a yo-yo dieter she was able to
make the changes necessary to achieve her own healthy active
lifestyle, and has spent the 12 years since that change helping
others achieve their own wellness & nutrition goals through
nutritional education, coaching and the Herbalife nutritional
products. She works alongside her husband Graham, also previously
overweight and unhealthy , now an ultra-endurance athlete.
We all know how it feels, some days we bounce out of bed and some days we want to hide from the world. I have found that its the days when I don't feel so inclined to eat well and go down the gym that I actually do the best workouts and feel proud of myself. You know how it goes - you feel crap so you do nothing all day but sabotage your hard work - one thing is for certain you don't feel happier because you caved in! Someone once said to me that just because you drop your i-phone on the floor and lightly scratch it doesn't mean you are going to stamp on it and break it, so why do that to yourself?
If you feel good 30% of the time you will only get 30% of the results you could have had.
No matter how you feel take my word for it getting yourself moving will lift your spirits no end and make you want to eat healthily too.
YOU CAN DO IT!
Coming on Monday
* Are you the blog comp winner? the winner is announced.
* H is for....
* Monday Munchies Recipe
* Myth Busting
* Plus loads more!
I hope you have a wonderful weekend wherever you are and whatever you are doing..............
As always, much love
Janie xxxxxx
Here to support your healthy lifestyle..
