Tag Archive for pennygetfit2

Play… Eat… Nourish

Do you eat the same foods all the time?

Do you always cook foods the same way?

 

I remember my mother-in-law making the same meals every week. Sunday was a traditional roast. Monday was the left-over meat from Sunday, cold with mash and pickles. Friday was always fish, and there was a sausage day in there somewhere as well. I always found this funny, as did my 2 daughters!

My mother in law was quite a bit older than my mother and it just goes to show how things change over the years. We have so many different foods available to us now.

We need many different nutrients to nourish our body and eating a varied diet will definitely help with this.

But it is easy to stick to the same foods and recipes all the time.

Play/experiment with you food.

By preparing food differently you may find that you are eating foods that you thought you didn’t even like.

Red and yellow peppers taste totally different when eaten raw to when eaten cooked.

Try cooking peppers in the oven on a baking tray with other veg. Serve up with some feta cheese and a drizzle of garlic infused olive oil. Ummmm.

…and when raw, slice up and dip in houmas or add to a salad.

I find cauliflower an uninteresting taste when steamed (unless it’s covered in cheese and baked). But have you tried eating that raw?

How about grated and stir fried with other veg? It looks (and can be mistaken for) special fried rice…honestly…I made it for my brother and he didn’t know the difference.SAMSUNG

 

If you usually break it up into florets, try slicing the whole cauli instead and adding it to an omelette with tomatoes and some cooked chicken or ham. Gives it a totally different taste.

Do you like mash potato? Have you ever thought about mashing other root veg? Swede I expect? From school? Now remove the thought of school dinners from your head and think instead about posh mash.

Celeriac and potatoes with a spoonful of wholegrain mustard; lovely: 0)

Or add carrots to your potatoes to give an interesting colour combination, flavour and also a way to get more veg into your diet.

Houmous can be made with other beans, not just chick peas. Try mashing down butter beans or cannellini and experimenting with different herbs and spices.

 What about

  • Veg you usually cook…try it raw. Courgettes are so much nicer raw! I use them instead of cucumber in a salad

 

  • Cooling cooked foods before you eat them – I have only started eating fish in the last year (to increase my protein intake and Omega 3 fatty acids). I thought I didn’t like salmon, but it tasted differently after I had cooked it and left it to go cold.

 

  • Add veg in with the meat of your bolognaise, lasagne, shepherd/cottage pie meat. Grating carrots, adding tinned legumes, diced veg can be easily added to bulk out the meat and it’s also a great way of getting the children to eat more veg as well – most of the time they won’t even notice you’ve sneaked some veg in there!

 

Lots of interesting replacements you can make with lots of different foods, recipes and meal. But I shall leave it there and let you experiment. Let me know what you come up with :0) I would love to hear what you have done differently, let me know on my facebook page

Penny x

Menopause and Weight Gain

Why do women put on weight when they get to their menopause years?

There are many reasons but one of them is to do with the drop in oestrogen levels.

Oestrogen is produce in women in the ovaries until menopause.
belly fat
Oestrodial is the strongest and the main source of oestrogen until menopause, and then the body switches to oestrone as its source.

Oestrone is produced in the adrenal glands and the fat cells.

The body will produce more fat cells to produce more oestrone…

…and will protect these fat cells so it can keep producing more oestrone. 

One way to overcome this is to gain lean muscle tissue to keep the metabolism fired up. This means resistance training.

dumbellsdumbells metal
Resistance training will help to keep using up your glycogen stores in your muscles so when you eat you don’t lay down fat.

 

 

…as long as you don’t tuck into pizza and chips afterwards of course :0)

 

Trillions of them…

How is your microflora today?

Your gut is the body’s largest immune organ and this is where your microflora lives… trillions of good and bad bacteria!

The balance of those good (70%) and bad (30%) bacteria is needed for immune function…and the basis of many other body systems to work

Naturally fermented foods such as cottage cheese, miso, soy sauce, fresh sauerkraut and also bio-yoghurts and kefir (a fermented milk drink) contain healthy bacteria.

If you have

  • recently taken antibiotics

  • had a bout of sickness or diarrhoea or

  • are generally feeling unwell

invest in a probiotic supplement to give your gut a healthy chance of fighting back.

Optibac is a make I have used, available in Superdrugs, Boots and also online (a few pence cheaper!)

Take care of your gut health as it supports many other body systems.

Turkish Words and Gut Health

Kefir – what and why?

I’ve been making my own Kefir. Why? Because it has loads of healthy gut bacteria.

It comes from the Turkish word ‘keif’ which means good feeling. It is a sort of fermented yoghurt drink full of probiotics, the microbes that live in our gut.

The health benefits are

  • boosting immunity

  • calming inflammation

  • helping digestion and

  • creating amino acids (protein) and vitamins. 

I’m going to try it with coconut milk next time.

Once you have the ‘grains’ (which don’t look like grains at all…I would call them curds!) it is so easy to make.

 

pennygetfit2 kefir

Have you ever made your own probiotics?

How did it turn out?

 

If you would like to receive a coaching booklet on how to start with healthier eating please fill out your details below.




Visualisation – you have the power

Before you start your journey

Visualise your goal   

Isn’t it amazing how motivated and inspired you feel when you achieve something? It affects your whole outlook on what you are capable of doing.

I achieved my first full back bridge in Ashtanga Yoga today after practicing…and previously not feeling strong enough to do it.

When I was 8 I was doing back bends all the time, and so easily without thinking about it. I remember just ‘playing’ with my sister and getting into a crab position as we called it.

So what happened between the age of 8 and 40 plus? I stopped practicing…and stopped seeing myself doing it.

Visualisation is a powerful tool. pennygetfit2 visualisation

Today, with guidance from David the Ashtanga yoga teacher at Whitespace Yoga , I was not only guided in how to achieve the position, I was preparing myself through paired practice and in so doing visualising myself in that position…and I gave myself the confidence to try it
without assistance.

For me it wasn’t about strength, it was about positioning and confidence in my ability. So thank you David for helping me with that.

Yes I need some more practice, maybe weight in my shoulders more rather than my legs. But I know I will get that right with practice.

So set yourself a goal, visualise your goal and the journey you make towards achieving it…ask for help when you need it…but be confident that you will achieve it.

 

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