Tag Archive for getfit2

Are you a creature of food habit?

Do you make the same meals all the time?

A few (well more than a few when I think about it. I was 18 at the time!!) My, then, mother-in-law always had a roast on a Sunday, cold meat on a Monday, sausages on a Tuesday…etc etc

They were creatures of habit!!

So I’m not saying that’s what many of us do now,
….but think about how many meals you have in your usually repertoire?

A couple of regular meals for me are:

  • roasted vegetables with either feta cheese or sliced veggie sausages;
  • mixed bean and tuna salad; and
  • omelette piled with whatever veg is in the fridge.

They are my stable meals.

What are yours? …and why? (My why is – they are very quick and easy to make!)

So why should we be eating different foods and not sticking to the same things all the time?

Eating a variety of foods makes it easier to get a balanced diet.

As you are probably aware, different foods contain different nutrients and in differing quantities, so when you eat a variety of foods you’re more likely to get all the essential nutrients you need every day.

Are you ready to challenge yourself?

Let’s get a bit more adventurous.

Next time you’re shopping have a slow look at the fresh vegetables.

See all the different colours?

The compounds that give fruits and vegetables their colour also contain beneficial antioxidants that may have health benefits.

So if you eat lots of different colours, you’ll get lots of various antioxidants.

While your browsing the colours and varieties of veg, pick something you don’t often use.

You may want to be even more adventurous and choose something which is totally new to you.

 

I would love you to join in the challenge and try a new (or not so new but not often eaten) veg and send it to me. Or why not post it on FACEBOOK

So in summary…

eat a variety of foods,

mix up your colours

…and it will help you stay away from food intolerance

and FEED YOUR CELLS

giving you a lovely healthy body.

 

How stress makes you fat!

 

getfit2.co.uk

Take a lunch break

When feeling stressed the adrenal glands release the hormone cortisol into the blood supply to prepare the body for flight or fight. Cortisol increases blood sugar levels so your brain, muscles and organs have enough fuel to get you through that stressful situation – either running away (flight) or pushing on through even though you are tired and anxious (fight), this put very simply, promots our body to store fat.

 

So how would you describe your current stress levels?

A little bit of stress is not a bad thing. The problem occurs when you are constantly in that stressful state and not allowing yourself to come down from it, relax and take time out. Chronically elevated cortisol increases blood sugar levels, which then elevate insulin levels preparing the body for fight or flight…this, among other things, will stop you from burning fat no matter what exercise or diet program you follow.

 

HOW DO YOU DEAL WITH YOUR STRESS?

 

Chocolate? Biscuits? …Comfort eating!  » Read more

Do you suffer from fois gras!

If you go onto Google Translate and translate fatty liver into French…the translation is fois gras!

 

The French delicacy fois gras is made by force-feeding ducks starchy carbohydrates (corn), which turns to sugar.

Fatty liver = hepatitis from eating too much sugar (and an unhealthy diet all round)

Having a fatty liver causes problems as our liver is unable to work properly which leads to a further increased load of toxins in our bodies, creating more disease.

Can you choose one thing this week to help your liver out? Here are some ideas

  • Start your day with a protein breakfast instead of sugary cereals
  • Reduce the amount of sugar you have in your cups of tea/coffee
  • Swap your afternoon cake/Mars bar/crisps for some almonds

 

Maybe you have some other healthy ideas? I’d love to hear them…share on my facebook page getfit2 or email me getfit2@yahoo.co.uk  :0)

What’s Your Stress Perspective?

In a potentially stressful situation...how you view things can help you manage stress.

Once you learn how to deal better with stressful situations you will find your health and outlook on life considerably improve.

When you think of stress what do you think of?

Possibly getting uptight when external issues are getting to you such as...

  • your boss giving you even more work to do
  • or getting stuck in traffic which means you may miss your train...
  • or just too much to do in your life!!

Stress is caused by the mind or body not coping with life's challenges.

How you view a situation and how you respond to it is in your own hands...your individual perception of whether it is stressful or not.

Let’s take one of the examples above...

You are due to catch a train but you are stuck in traffic, real bad traffic due to a lorry dumping it’s load and causing a total blockage in the road. So you will miss the train.

There is nothing you can do about it...you’re stuck!

You may be sitting in your car listening to the traffic reports and getting more and more stressed and irate.

Or you may put some calming music on and think ‘so I’ll get the next train’. Yes it’s inconvenient, yes it may cost you the price of another train ticket, yes you may have to delay or postpone a meeting. But how is getting stressed going to help your situation? It won’t.

In fact it will make things worse

...you may need the loo...quickly...but where???

...you may start making decisions about the meeting, the train, the journey which are wrong because you’re unable to think clearly

...you could have a heart attack!!!

 all systems of the body are effected by stress including muscular, respiratory, cardiovascular, endocrine (hormones), Digestive, nervous and reproductive systems

If we put ourselves through constant stress the body never has time to recover and over time this can lead to many health issues. Here are a few that I have come across with my clients:

  • Migraines from constant muscle tension around the neck and shoulders
  • Irritable bowel syndrome causing digestive problems
  • Weight gain or loss due to digestion problems and emotional eating
  • Hormonal problems due to constant high cortisol levels creating hormone imbalances
  • Tiredness from adrenal fatigue and lack of sleep

And worse

  • High blood pressure, heart disease, obesity and diabetes

External stress is a state of mind of how you deal with a situation.

Think to yourself...what’s the worse thing that can happen? I use this question a lot and it really keeps me from getting on the stress train! Try it.

Obviously there are other stress reduction techniques such as time management, planning ahead and making lifestyle changes that will also help with stress.

What about internal stress then?

These are things for another blog. Too much information can be stressful.

Let’s just concentrate on our stress perspective for the time being.

Remember...

small manageable steps to fantastic health and wellness

 

Pedal to Lose weight and Getfit2…

I spent a very wet day Friday cycle coaching. If you’re dressed for the weather then it’s not so bad really. I was warm, and I was mainly dry. 

So different to Wednesday when I also spent the day cycling but this time is was mountain biking – pushing myself out of my comfort zone.

Cycling is a fantastic way to keep fit» Read more

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