New Year, New You!

The beginning of a new year is such an exciting time! It is time where you can ultimately reset and create new goals to smash throughout the year! Don't get me wrong I love the holidays but in most cases they are not necessarily great for our waistline!! In 2018 I want to be your mentor, your inspiration and your friend to help you with your health & fitness goals!!

I know a lot of you want to make positive changes to your health to kick off the new year so I am offering both my Nutrition eBook and my 7 Day Meal Plan for 50% off!

Subscribe to my newsletter here to receive the special code for 50% off My New Year Bundles! This is only available for the month of January! 

These books still offer loads of recipes and my basic philosophy on eating for weight loss including what you eat, when, how much and why, and other factors that affect your health and weight loss potential.

Need an ENERGY BOOST

As the Christmas & end of year period is fast approaching, this is definitely a time when we need as much energy as we can get! If you are finding yourself feeling lethargic mid-afternoon, struggling to stay alert throughout the day or just straight out exhausted, you are not alone! Luckily, there are some really easy ways to boost your energy levels which often only requires you to make some small changes to your routine!

1. FOCUS ON NUTRITION
You would be surprised how much the food you eat affects your energy levels! Not only do you need to ensure that you are fuelling your body with the right balance of protein, carbohydrates and fat but pre and post workout nutrition is exceptionally important as it can help your performance during your workout and assist in recovery! Here are a few healthy energy boosting foods!

• Fresh Fruit - Fruits with peels, like bananas or apples, are good choices to take to work or when you're on the go.
• Nuts - In particular Cashews, almonds, and hazelnuts which are high in magnesium, that plays a key role in converting sugar to energy.
• Hard boiled Eggs - rich in amino acid tyrosine which helps improve alertness and perk you up!
• Lemon & Water - Adding lemon to water transforms regular H20 into a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy.

2. STAY HYDRATED
Did you know that one of the first signs of dehydration is feeling tired or exhausted? Not drinking enough water can be why your energy levels are low and you feel exhausted. Don’t just drink water when you are thirsty! Make an effort to sip on water continuously throughout the day, with more around training times.

3. MOVE YOUR BODY EVERY DAY
Incorporating regular exercise into your routine will actually boost energy levels. When engaging in physical activity it sends oxygen and nutrients to the cells of your body, which helps your heart and lungs to work more efficiently and boosts energy levels. You don’t need to be a gym junkie or run a marathon to get the benefits — moderate levels of activity will help with increasing energy levels and reducing stress and tension. Try adding “incidental” exercise into your day, such as taking the stairs, go for a 10-20min walk at lunchtime or walk around whilst on the phone. The little things really do add up!

4. ADD SUPPLEMENTS TO YOUR REGIME
The benefits of supplements are so underestimated!! By adding supplements to your daily routine it can help with optimising your energy production and improving your nutrition and overall health! When I discovered and introduced Juice Plus+ supplements  into my daily routine I have only reap all the amazing benefits! Juice Plus+ Capsules literally contain only vine ripened, freeze dried fruit and veggies! If you want more info on Juice Plus+ or to purchase some click here.

5. MAKE SURE YOU GET ENOUGH SLEEP
Sleep is the most factor for recovery and energy production. Ensuring that you get an adequate amount of sleep will assist mental health, hormonal balance, and muscular recovery. Aim to get between 7-10 hours per night.

6. DON’T LET STRESS CONTROL YOU
We often feel like there is nothing we can do about stress, but we have a lot more control than you might think. Taking charge of your stress will allow you to tackle problems and clear up any cloudiness around your thoughts and emotions! There is always a way to relieve pressure and relax. If you are looking for tips on how to chill out, check out last weeks blog on Meditation here!

7. SEE YOUR DOCTOR
If you have actively tried all the tips above and you are still struggling with constant fatigue, there may be an underlying medical condition such as anemia, diabetes, thyroid dysfunction or hormonal problems! Make an appointment with your doctor who will be able to help you get on the right track!

Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html

Quick. Easy. Healthy!

That feeling is all too similar of getting home after a long day and having to think about dinner! It is just so easy to just pick up the phone and order take out! This insanely delicious and simple recipe will sure to change your mind about take out!

My Turkey Lettuce Wraps are not only quick but super easy to prepare and also a great healthy alternative to regular wraps! This meal will leave your body and tastebuds feeling satisfied! 

Turkey Lettuce Wraps

I N G R E D I E N T S
250grams (1/2 a pound) of turkey mince
1 - 1 1/2 cups of mixed veggies (use any veggies that you have in your fridge)
1 teaspoon chilli (powder or flakes)
1 teaspoon of paprika
1/2 teaspoon ground ginger
1 clove garlic, chopped
2 tablespoons low-sodium soy sauce (look for gluten-free)
2-4 leaves of butter lettuce or romaine lettuce
2 tablespoons cilantro, chopped
1 lime, sliced into 4 wedges

H O W
In a large frying pan, heat oil over high heat and add turkey. Cook, stirring until starting to brown.
Stir in veggies, chilli, ginger, garlic and soy sauce. Cook until veggies are tender, about 2 minutes.
Fill the lettuce leaves with your turkey mixture. Top each with some avocado, cilantro and extra chilli. Serve with lime.

This should take you all up only 20 mins to cook & prepare! How easy is that!

101: Cooking with Fats & Oils

My recent Article for Whole Life Challenge breaks down all you need to know about Cooking with Coconut Oil! Cooking with fats and oils can be really confusing and hard to understand so throughout my article I go into detail about how oils change when you heat them, their smoke points and what is healthy and not so healthy. I also talk about the level of refinement and how this process produces trans fats which are lethal.

To read more of the articles I have written for Whole Life Challenge, click Here!

Start your day with protein!

Are you finding that you are eating breakfast, ensuring you have balanced meals and snacks throughout the day but you are still hit with mid-afternoon munchies and late night cravings??

Well, I can give you some insight into why this happens! Protein rich foods take longer to leave the stomach, therefore keeping you fuller for longer! Protein also keeps your blood sugar level steady, which prevents the sudden spikes in hunger that occur after dramatic drops in blood sugar. And since the body requires more energy to digest the nutrient compared to fats or carbohydrates you will burn more calories! Yes eating protein with each meal may help you stay full protein it is particularly important at breakfast!

Yes making protein the focus of your morning meal can take more time than slathering nut butter on toast or microwaving oatmeal but trust me it it is worth the effort! Planning is key to ensure that lack of time doesn’t become the reason behind you falling back into old patterns. You can easily overcome this by making up extra beans, vegetables or hard boiled eggs early in the week so that you have foods ready to go when you are pressed for time.

A few ways to help you transition to a high protein breakfast include…

• Keep the smoothie, but decrease the fruit and any sweeteners. Add nut butter, low-fat cottage cheese or almond meal to increase the protein.

• Eat more eggs. Why not bulk up the protein and the serving size by adding in some egg whites.

• Add beans. Whether it be black, pinto or chickpeas – beans add both lean protein and fiber. Add vegetables. Replace your grain-based complex carbs like toast and bagels with sautéed spinach, roasted cauliflower or stir-fried peppers and onions. Try adding a handful of spinach or other leafy greens to your morning smoothie!

• Eat dinner for breakfast. Lean meats like fish or chicken are just as good when eaten in the morning. Serve them up in an omelet or create a brekky salad!

Here are a few protein packed breakfast ideas to help you kick start your day right!

 

Berry Quinoa Parfait

1/3 cup of quinoa
¾ cup of plain low fat greek yogurt
¼ cup of blueberries ( or raspberries/blackberries/strawberries)
Handful of walnuts
Teaspoon of cinnamon
Teaspoon of pure vanilla exact

Combine 1/3 cup cooked quinoa, 3/4 cup plain low-fat Greek yogurt, pure vanilla extract and teaspoon of cinnamon. Using 1/4 cup blueberries and walnuts, create layers of the quinoa/yogurt mixture, blueberries and nuts in a glass.

 

 

Mushroom & Tomato Omelette

2 Eggs
½ cup of sliced mushrooms
½ tomato, chopped
½ cup of spinach

Combine eggs and beat lightly. Using a cooking spray, cook eggs in non-stick pan. Add mushrooms, tomatoes and spinach in the center of omelet. Cook until eggs are set and fold over.
 

Paleo Brekky Bowl

2 fresh eggs
2 ounces wild smoked salmon (roughly 2 thin slices)
1/2 cup rocket
1/4 avocado, diced
Squeeze of fresh lemon
Pinch of freshly ground pepper

Heat a teaspoon of coconut oil over medium heat and swirl around in a nonstick pan. Slowly put 2 (unscrambled) eggs into the pan and cook until done, about 6 minutes. While your eggs are cooking, assemble your arugula, avocado, and smoked salmon in a shallow bowl. Squeeze lemon juice over everything, and sprinkle with pepper. Once your eggs are fully cooked, slide them into your bowl, and Enjoy!

Carbs, Protein and Fats = ESSENTIAL

Life is all about Balance!

Let’s talk about Protein, carbs and Fats!

Protein is essential for the growth of muscle, hair, skin and bones. Whilst carbs provide your body with energy to fuel your brain and muscles. Fat is also incredibly important for insulation, brain health and the production of hormones. When protein, carbohydrates and fats work together they keep your body healthy and functioning. The carbs you eat give you energy while the protein builds muscles. Fats and proteins are essential in order to stabilize the blood sugar levels in your body and are best eaten together! To put it simply without carbs your body would not have the energy  it needs to workout and train  hard and without protein and fats you would not be able to build muscle or grow skin and hair and regulate your hormones and mood as effectvely. Demonstrating that these elements are equally essential for your diet!

This doesn’t mean you can go out and order a crispy chicken burger to ensure you include this essential relationship is in your diet. Instead you need to choose with care and be smart about it! The best protein choices are lean meats, eggs and tofu. The best carbs are whole grains, fruits and vegetables which offer more health benefits that refined grains! The best fats are monounsaturated olive oil and avocado as well as almond butter!!! Coconut oil has been shown to have a myriad of other health benefits also.

Some examples of nutritious protein and carb combinations that you can include in your daily diet include brown rice and broccoli with legumes, tofu or grilled chicken, grilled salmon with steamed asparagus and quinoa, low-fat cottage cheese with fruit or oatmeal and nuts! These food combos will take longer for your body to absorb therefore there will be a slower release into your body and a steadier energy source to keep you going!

Source: Muscle & Fit