GIRL GET FIT

Archive of ‘Health’ category

Download my book FREE today!

This book is currently #2 in Amazon’s Best Seller’s list for its category. By downloading it today you can help me reach the #1 spot!

Click on this link to download NOW!

The Happy, Healthy Mom is an excellent resource for all moms who are looking to get in shape, lose weight, learn about exercise, look after their skin, be happy, and so much more! The post-pregnancy period can be a tough time for many moms, but hopefully with the help of this book, you can turn this round and thrive!

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Further more, this book is completely FREE today. Please make the most of this amazing opportunity and download NOW!

Thanks for your support,

Miri xxx

Great resource for post-pregnancy fitness and health!

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I am really excited to announce the release of my first book, available here and also available through Amazon in all other countries for example amazon.co.uk, amazon.fr etc.

I have already had 7 five star reviews and over 135 downloads and it has only just been released!

The Happy Healthy Mom is a great resource for post-pregnancy fitness and health and gives:

  • Reassuring information as to what is happening to your body and how best to help recovery after birth
  • Precise advice for caring for skin and hair post baby
  • Practical tips as how to manage time and prioritise, following the dramatic change to parenthood
  • Life changing advice on nutrition – including what supplements could help with the present challenges of motherhood. Tips for healthy snacks.
  • LOADS of encouragement and advice as to the exercise and activity you can perform from the first day of motherhood through to regaining your full fitness. Included are pictures of the exercises you can perform at home with clear explanations. Also includes specific advice for those post C- Section.

Following the practical and realistic advice in this book, mums will find they feel they can make confident steps forward in aiding recovery, regaining their fitness and losing the baby weight. Rather than worrying about the changes to their body and struggling with the changes in life’s routine, mums will be loving their new life with their little one, confident in the knowledge they have gained and the encouragement they have received!

Even if you are not a new mum yourself, this would be an excellent gift for mums to be!

A paperback version will be available through the same link on Amazon very soon.

Please download and enjoy! If you love it, please leave a review.

Thanks!

Miri x

* Spellings are in American English as most of my audience are in North America

Post pregnancy fitness – why not try HIIT?

Circuit+Training+Exercises

Following the popularity of my last post, I wanted to look more closely at High Intensity Interval Training (HIIT), of which Tabata is a part of. I also want to offer some more workout ideas that you can try. If you’re looking for some ideas to boost your post pregnancy fitness and to get you in shape fast, then this is probably for you.

HIIT can be any type of circuit training or interval training where you work at a high intensity for a period of time, followed by a rest. This can be done with bodyweight exercises or weights Alternatively it can be done using any form of cardiovascular exercise such as running, cycling or rowing.

It has however, very quickly become its own unique type of training which is synonymous with bursts of high intensity exercise lasting 30-40 seconds, followed by 15-20 seconds rest. This is then repeated for 10-12 exercises to form a block. Between blocks there is a larger rest period of up to 1-2 minutes, followed by the same block, or a different block of similar exercises.

How does HIIT work?

During a HIIT workout, your body isn’t able to get enough oxygen during the periods of hard exercise. You therefore accumulate a debt of oxygen that must be repaid post-workout in order to return to normal. As a result, your metabolism is elevated for a number of hours after the session, allowing you to continue to burn calories for up to 24 hours. This phenomenon is often referred to as excess post-exercise oxygen consumption (EPOC).

Why should I try HIIT and what does it involve?

HITT is extremely effective for fat burning therefore you can quickly transform your body with this type of training. It’s also very time efficient as workouts typically last from 10-30 minutes, making it very accessible for busy mums.

Being interval based, it allows you to keep the workout intensity high while still maintaining form. When creating your own workouts, try to include complex movements that will challenge your entire body in a single exercise.

Due to the high intensity of the exercise, HIIT is extremely good for developing cardiovascular fitness, strengthening your heart and lungs. By incorporating running, cycling or rowing intervals on a machine in the gym, at home or outside you can really vary your workouts.

Since HIIT can be done using body weight exercises or weights, it can be used to improve strength too. As long as your form is good throughout, this kind of training is great for people who have suffered overuse injuries related to certain types of exercise. For example, if you have had lots of running or cycling based injuries due to the repetitive nature of the sport, HIIT can be great for you. By changing the exercise every 30 seconds or so, you are reducing the continual impact to a particular part of the body.

Here’s a couple of workout ideas to get you started:

1. Bike session (stationary bike):

5 minutes of warm-up at level 7 (on a bike with a maximum of 20 levels of resistance)
6 sets in 6 minutes, with each set consisting of:
40 second burst at 90% effort – level 12 to 16 (max of 20)
20 second rest at snails pace – level 5 (max of 20)
12 sets in 9 minutes, with each set consisting of:
30 second burst at 95%+ effort – level 14 to 20 (max of 20)
15 second rest at snails pace – level 5 (max of 20)
5 minutes of cool down at level 7 (max of 20)

2. Circuit session:

VictoriaRuns

For further HIIT workout ideas, have a look at my HIIT board on Pinterest.

‘Rise’ to the challenge of HIIT

Here are a few final tips to get you going with your HIIT workouts:

Make it Regular
Make it Intense
Make it Short
Make it Enjoyable

Drop me a line if you have any questions and above all, have fun!

Miri xx

Fuel your body, get it right for you and your baby!

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Welcome to the final part in this extremely popular series of questions and answers on Postnatal Nutrition with Esther Street. Here, Esther reveals vital insights into how to optimise breastfeeding. Her honest and practical, yet current and well researched content has been a great help to many of our readers.

Are there any foods you would recommend that can aid breastfeeding? Is there anything nutritionally that mums can do to boost their milk supply?

This is a huge topic and there have been some excellent books written about nutrition and breast feeding. For those of you who are particularly interested I would recommend “Mother Food” by Hilary Jacobson for just about everything there is to know. For the rest of you, here are a few things to include in your diet to help you:

• Phytoestrogens – are thought to boost lactation by stimulating the growth of milk-glands in the breast. Oats, millet, barley, rice, chickpeas, peas, lentils, green beans and quinoa are all rich in phytoestrogens. Soaking or sprouting the grains makes them more digestible, I often soak my muesli or oats overnight.
• Saponins – can influence the body’s ability to make lactation hormones. Foods rich in saponins include oats, asparagus, chickpeas and potatoes with the skin on.
• Serotonin – helps your body to relax and feel good which is essential for lactation. Your body makes serotonin from tryptophan. Great sources of tryptophan are almonds, cashews, pecans, sesame and flax seeds.
• Natural sedatives – certain foods have a sedating effect which increases prolactin in your body increasing the production of breast milk. Good foods to eat are lettuce, onion, fennel and potato.
• Oils and fats – are essential for quality and quantity of breast milk. Good oils are cold-pressed nut and seed oils (keep them in the fridge), butter, coconut oil and olive oil. Some people say that taking 3-4tbsp of coconut oil per day and supplementing vitamin D boosts milk supply. Worth a try?

There are a few things to be aware of which can reduce milk production:

• Dieting and calorie restriction – can reduce the quantity and nutritional content of a mother’s milk. Sudden weight loss may also cause toxins to be released into the breast-milk. Breastfeeding on the other hand can help to get rid of fat deposits in your body.
• Caffeine – foods such as chocolate, tea and coffee may reduce milk supply by inhibiting the let-down reflex and causing the constriction of capillaries in the breast.
• Herbs – parsley, rosemary, peppermint, thyme, spearmint and lemon balm may reduce the supply of breast-milk.
• Vitamin C – excessive amounts of vitamin C either as supplements or eating lots of citrus fruits may reduce milk supply
• Vitamin B6 (pyridoxine) – over 200mg a day may reduce milk supply.
• Bananas, apples and avocados – while they are great foods to eat in moderation, if eaten in excess they may inhibit milk production in some women.
• Aspartame – a common sweetener often found in soft drinks, chewing gum, ‘low sugar’ foods and chewable supplements may reduce milk supply
• Over-hydration – while mothers are encouraged to drink plenty while breastfeeding since you do need slightly more hydration, drinking too much may actually reduce your milk supply. The key is to drink when you are thirsty and stop when your thirst is quenched. For the same reasons, mothers who have an IV drip during labour can have initial challenges with breastfeeding. If this is the case, see a breastfeeding counsellor for help.

It is vital to eat a varied diet of natural organic foods, this will increase the quality of your breast-milk which will help your baby and help your body too. It is a breastfeeding myth that you need to drink milk to make milk. Cows fed a diet of grass, dandelions and nettles produce rich and creamy milk. While I’m not in any way saying that we are cows, this does underline the importance of fresh food! As well as eating healthily, a study has also shown that women who exercised regularly had an increased supply of breast-milk. What a great reason to get out for a walk with your baby!

I hope these tips have inspired you to eat well, get fit and recover well. Healthy living is not about diets but about positive changes to the way you eat which will set a great example to your children as they grow. Every summer my children and I choose different fresh fruits and vegetables and learn together how to cook and eat them. Enjoy trying new foods and most of all have fun!


rsz_esther_street_portrait2Esther Street is a nutritional therapist who works both in the UK and internationally.  She lives in England with her husband and two kids who are just as excited about delicious, healthy food as she is.

 

 

 

 

 

This article is not intended as medical advice, just some notes from my personal experience of having babies myself and helping others who have had babies. The advice is not intended to replace advice from your doctor so please contact your healthcare provider with specific questions or issues.

Part 3: Postnatal Nutrition with Esther Street

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Let’s be honest, women want to lose their baby weight. We just need to know the healthiest way to do it! Here is more expert advice for post pregnant women from nutritionist Esther Street!
We have already published two articles from Esther and have received an incredible response from readers around the world. Here is the third question along with her reply, with further insightful and practical advice.

What are your top three tips for anyone wanting to get back to their pre-baby weight in a healthy way?

• Don’t lose weight too quickly – focus on recovery and health rather than weight loss. It takes 9 months to grow a baby and can take 9 months to a year to recover and build up your nutritional reserves again. Rapid weight loss can affect your metabolism leading to long term weight gain. Focusing on regaining your health and eating well not only helps set a good example for your baby as they wean and start to eat meals but helps you to get back to a healthy weight in a sensible way. Your body will be different after having a baby so focus on learning to love your new body and keep it healthy and strong.
 
• Eat REAL food not FAKE food – don’t go on any crazy diets – low fat, low carb, low calorie etc. Your postnatal body needs real food. By this I mean no processed food, ready meals, instant meals, jars with a huge list of ingredients which you don’t understand. This doesn’t need to be time consuming. My best friends were my organic vegetable box and my slow cooker. This cut down shopping time and cooking time and meant that I could come back after a day filled with toddler groups, trips to the park, school runs and ballet classes (with my older child) etc and sit straight down to a delicious home cooked meal. The more simple and ‘real’ your food is, the easier it is for your baby to move on to what you eat which then cuts down the separate meals you have to cook for them.
 
• Sit down at a table to eat – this prevents mindless snacking on something you can grab instantly which is most likely unhealthy and you won’t remember eating or tasting it a minute after you have eaten it. It also helps your digestion to be more efficient and get the best out of your food. It sets a good example to your child about mealtimes being relaxed, social and purposeful times to enjoy good food. Generally by always sitting down to eat you end up eating less but enjoying food more.

 


rsz_esther_street_portrait2Esther Street is a nutritional therapist who works both in the UK and internationally.  She lives in England with her husband and two kids who are just as excited about delicious, healthy food as she is.

 

 

 

 

 

This article is not intended as medical advice, just some notes from my personal experience of having babies myself and helping others who have had babies. The advice is not intended to replace advice from your doctor so please contact your healthcare provider with specific questions or issues.

 

Part 2: Postnatal Nutrition with Esther Street

Healthy-hairWelcome to Part 2 of the series on Postnatal Nutrition where expert Nutritionist Esther Street answers questions for our readers.

2. Following pregnancy, many women suffer problems with their skin and hair. Are there any supplements that specifically help skin and hair after pregnancy?

When you are pregnant you lose less hair because of higher oestrogen levels in your body. You may enjoy 9 months of thicker hair that looks like you model for a shampoo advert. Unfortunately, 3-6 months after your baby is born and your oestrogen levels fall, some hair loss is to be expected. Any extra hair loss can be worrying but don’t panic this usually stops by the time your baby is 1 year old. For a small proportion of women, their hair becomes extremely thin and patchy and further help is needed.

In addition to the supplements mentioned previously, my top tips to help prevent hair loss are:
• Biotin – for healthy skin, strong nails and healthy hair experts advise supplementing up to 3000mcg of biotin daily (this can safely be taken when breastfeeding). When taken by breastfeeding mothers, biotin may also reduce cradle cap in babies. Biotin rich foods are cheese, cauliflour, mushrooms, peanuts, walnuts and wholegrain rice.
• Fruit and vegetables – provide antioxidant protection for hair follicles.
• Vitamin E – for antioxidant protection eat nuts and seeds, whole grains, avocados, green leafy vegetables, asparagus, tomatoes, and berries.
• Ground flaxseeds – good for healthy hair, skin and hormones.
• Iodine – for a healthy thyroid. Thyroid problems are common after birth and can contribute to hair loss and poor skin condition among other things. Seaweed, especially kelp is a good source. If you suspect a thyroid problem, talk to your doctor.
• Too much sugar – high sugar consumption is linked to fluctuating hormone levels which may accelerate hair loss. We all know that we should cut down on sugar but it can be more difficult in the early months after your baby is born. Don’t reach for a biscuit every time you need energy. Don’t substitute with ‘sugar free’ foods, these are often loaded in sweeteners some of which have been associated with thinning hair. Instead be prepared with healthy snacks like the ones I listed previously.
• Rapid weight loss (over 1lb per week) – may cause hair loss, try to focus on recovery and health rather than weight loss.
• Hair products – try not to use too many products on your hair and use a natural, organic, pH balanced shampoo.

Even though it is easier said than done, ‘do not stress’! Stress can worsen hair loss and contribute to hormonal chaos. Try to relax and give it time. If you need extra help see a doctor or your nutritionist. Everyone is different and needs a tailor made solution which works for them.


rsz_esther_street_portrait2Esther Street is a nutritional therapist who works both in the UK and internationally.  She lives in England with her husband and two kids who are just as excited about delicious, healthy food as she is.

 

 

 

This article is not intended as medical advice, just some notes from my personal experience of having babies myself and helping others who have had babies. The advice is not intended to replace advice from your doctor so please contact your healthcare provider with specific questions or issues.

 

Part 1: Postnatal Nutrition with Esther Street

Welcome to Part 1 of a 4 part series on Postnatal Nutrition where Nutrition expert Esther Street answers 4 questions exclusively for girlgetfit.org. In this series Esther presents some excellent and up to date advice as well as practical tips on meals, snacks and how best to look after your body by feeding it the right food.

What types of food or meals can you recommend for soon after delivery to help with recovery?

Preparation for recovery begins right back before pregnancy begins.  Eating a healthy diet before conception builds up nutrient reserves for you and your growing baby. Continuing to eat healthily during pregnancy is essential for your postnatal recovery and breastfeeding as well as for your baby’s growth and development.  Your baby receives its nutrition not only from what you eat but also from your body’s reserves so if you are not eating right before and during pregnancy, your body may suffer.  The good news is you can prepare your body for a speedy recovery well in advance of the baby arriving before life gets a whole lot busier.  Once the baby arrives there is still plenty you can do to help your body recover well, here are a few of my top tips:

The key is ‘keep it simple and avoid processed junk’!  Food should be fresh, seasonal and organic if possible.  Eat a wide range of foods to get a wide range of nutrients.

Stock up the freezer before labour with nutritious, home-cooked meals and have a collection of quick, healthy recipes to hand for you or someone offering to cook for you.  If you have an extended hospital stay, why not ask friends to in bring salads and fruit.

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Here are a few simple meals:

  • salmon, new potatoes, organic crème fraiche with fresh watercress
  • wholegrain pasta, pesto, organic chicken and broccoli
  • wholegrain rice, omelette and vegetables lightly stir-fried in coconut oil
  • baked sweet potatoes, hummus and salad 

 

I always like to have plenty of healthy snacks on hand too, here are a few of my favourites:

  • sourdough ryebread with nut butter and banana
  • fruit and organic cheese e.g. cheddar and grapes, cream cheese and apple slices
  • wholemeal pitta and hummus
  • veggies such as carrots, peppers, cucumber, cherry tomatoes, sugar snaps etc
  • dried fruit, nuts and seeds (apricots are high in iron, figs high in digestive enzymes, prunes great for reducing constipation)
  • oatcakes (these come in all different flavours) and goat’s cheese
  • boiled eggs (full of nutrients for healing and recovery, brain function and energy)
  • olives
  • red bell pepper dipped in guacamole
  • handful of strawberries and 2 squares of dark chocolate
  • sliced tomato sprinkled with feta
  • flaked coconut and dates
  • raspberries or honey and natural greek yoghurt

Eating healthy food is the best way to get all the nutrients your body needs. However, before, during and after pregnancy, your body needs extra help.  When you have a diet of hospital food (need I say more!) or are exhausted and barely have energy to eat, let alone prepare a healthy meal, your body needs good quality supplements to help boost recovery.

Buy a couple of pill organisers for your hospital bag and to keep at home.  This helps you remember which supplements you have taken when all your days and nights tend to blur into one!  

pill organizer

These are the supplements I would recommend:

  • A good quality multivitamin and mineral (if you are breastfeeding make sure it is recommended for this).  You can keep taking your prenatal vitamins but make sure they include iron (wound healing, building up reserves following any blood loss, protection against infection), calcium (for bone strength) and zinc (wound healing, to help lower the effects of postnatal depression, healthy hormones).  I love Revital Essence by Zita West which is especially developed for postnatal recovery and breastfeeding.
  • 1000mg Vitamin C with bioflavonoids – this is great for wound healing, iron absorption, skin repair and helping prevent postnatal depression and infection. 
  • Fish oils – may help healing and skin repair, lower inflammation, improve sleep, boost energy, reduce afterbirth pains, nourish your brain (most mum’s suffer from ‘mummy brain’ at some point!) and lower the chances of post natal depression.  My favourite fish oil is Vegepa E-EPA 70 by Igennus (https://shop.igennus.com/  code STREET25 for 25% discount). 
  • Vitamin D3 –  may decrease the risk of pre-eclampsia, gestational diabetes, pre-term delivery and high blood pressure for the mother and may decrease the risk of asthma, low birth weight and heart disease for the baby.  It is recommended that you take a minimum of 400iu, but many experts recommend up to 4000iu both during and after pregnancy.
  • Glutamine – may help with the healing of soft tissue, especially following a caesarean (as long as you have no liver problems). As a supplement for the first 2 weeks and then eat glutamine rich foods (eggs, beef, chicken, yoghurt, milk, cottage cheese, ricotta cheese, spinach, cabbage).
  • Vitamin E oil – may help reduce the appearance of stretch marks and scars (once the wound has healed) and improve skin condition.  Pierce a capsule with a pin and rub the oil directly onto the skin. 
  • Coconut oil – may help to improve your skin after birth. I love Coconoil organic coconut oil as it smells great and tastes great too.

 


rsz_esther_street_portrait2Esther Street is a nutritional therapist who works both in the UK and internationally.  She lives in England with her husband and two kids who are just as excited about delicious, healthy food as she is.

 

 

 

This article is not intended as medical advice, just some notes from my personal experience of having babies myself and helping others who have had babies. The advice is not intended to replace advice from your doctor so please contact your healthcare provider with specific questions or issues.

 

Coconut Oil, The Ultimate Health Food…It Can Even Help You Lose Weight!

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Having spent time living in the tropics, I was privileged to observe countless creative uses of coconuts, where it has long been a primary ingredient in food, drink and cosmetics.  Recently, the coconut, and more specifically, coconut oil has made a resurgence in the West as a health food.

Coconut oil is derived from the meat (white part) of matured coconuts, which is the same source as coconut milk. The growing popularity of its many industrial and cosmetic uses have made it a valuable commodity in recent times.  It is solid at room temperature like butter. It is heat stable, making it suitable for cooking at high temperatures, and in my opinion has a wonderful tropical smell. It is slow to oxidise, and thus has a shelf life of approximately two years.

Whether unsaturated or saturated, the majority of fats and oils in our diet are composed of long chain fatty acids (LCFA). Coconut oil is composed predominantly of medium-chain fatty acids (MCFA) and the effects of the MCFAs in coconut oil are distinctly different from the LCFAs found in other foods. This is important because our bodies respond to, and metabolise each fatty acid differently. It is the MCFAs found in coconut oil that makes it special because these fatty acids do not have a negative effect on cholesterol. In fact, they are known to lower the risk of heart disease and atherosclerosis (accumulation of fat in the arteries). There are only few dietary sources of MCFAs in this world, and one of the best sources by far is coconut oil.

The liver and gall bladder do not need to digest MCFAs, so as a result, anyone with an impaired ability to digest fat, IBS symptoms or a removed gallbladder will benefit from coconut oil as this oil is easily digested. This digestion process provides instant energy. It increases metabolic rate as well as improving circulation. A study carried out in 2009, found that women who consumed 30 millilitres (about 2 tablespoons) of coconut oil daily for 12 weeks not only lost weight, but actually lost abdominal fat. Knowing that abdominal fat is probably the hardest to shift, and is one of the biggest contributing factors to metabolic syndrome, surely it would be worth a try!

 

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Lauric Acid

A number of the health benefits from coconut oil are attributed to the presence of lauric acid. In the human body, lauric acid is converted into monolaurin, a compound that is highly toxic to viruses, bacteria, funguses and other microorganisms. It has an ability to disrupt their lipid membranes and virtually destroy them.

Monolaurin has many valuable uses and is effective for treating candida, and fungal infections such as athlete’s foot. It also targets bacterial infections and viruses including measles, influenza, hepatitis C and even HIV. In the Philippines researchers are continuing to study the effectiveness of lauric acid against HIV/AIDS due to its strong anti-viral properties! In addition to this, being non-toxic, lauric acid is a great alternative to modern drugs that are typically prescribed for viruses as well as fungal and bacterial infections.

It has been widely observed that the consumption of coconut oil has the effect of boosting immunity and reducing the incidences of many diseases. Without lauric acid, the body cannot produce monolaurin. Breastmilk is one of the few other sources of lauric acid, helping to protect babies while their immune system develops.

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Some of the incredible uses and benefits of coconut oil

 1. Hair conditioning and dandruff remedy

Due to their small molecular structure, the fatty acids that make up coconut oil pass freely into the hair’s cell membrane. The oil is thus able to penetrate the hair’s shaft and bring about a deep conditioning effect from within whilst most other conditioners work from the outside, in.

Dandruff is a fungus on the scalp that causes the flaking of the skin. Regular massaging, of a teaspoon or two of coconut oil into the scalp can kill the fungus and eliminate dandruff, bringing relief. Because it can make the hair oily, try massaging into the scalp before bed, and leaving it in overnight. This can also give a really deep hair conditioning treatment, leaving hair ultra-shiny, after being washed out the next day!

2. Skin

Coconut oil can be used as an excellent skin treatment. It can penetrate deeply, moisturising and acting as a protective barrier against free radical and environmental damage. It absorbs quickly and doesn’t leave an oily feeling, but makes the skin incredibly silky. Bonus! Coconut oil is busting with natural antibacterial and antimicrobial properties.  Its ability to smooth the skin while infusing with anti-oxidants makes it a perfect anti-aging moisturizer. It also contains vitamin E, another antioxidant popular for hastening the recovery of skin abrasions, burns and other skin traumas. It can even be used as added sun protection, screening 20 per cent of the exposure to ultraviolet light.

Regularly rubbing it into your hands will stop them from getting dry, even in the winter. Adding a couple of drops of your favourite essential oil for scent is a great natural way of making your own, natural hand lotion.

3. Weight loss

As mentioned above, the medium-chain fatty acids found in coconut oil can speed up metabolism faster than long-chain fatty acids because they are easily digested and converted into energy. In fact, a study reported medium-chain fatty acids to be three times more effective in raising metabolism than long-chain fatty acids. This has led researchers to conclude that effective weight loss can be achieved by replacing long-chain fatty acids with medium-chain fatty acids.

4. Other cosmetic uses

- Using coconut oil in the shower as a shaving soap gives a smooth shave with no irritation. It’s best to rub on before getting in the shower and then shave in the shower. It also moisturises, leaving legs feeling silky soft!

- Coconut oil makes a great tropical smelling massage oil giving many of the above benefits to the skin!

- Believe it or not, coconut oil is an excellent eye-make up remover and has been reported to help lessen the appearance of wrinkles and help restore elasticity to the skin.

Other than the benefits of cooking with coconut oil, it can also be added to other foods such as smoothies, homemade mayo, tea, coffee, hot chocolate, porridge, and homemade snacks to create a wonderfully creamy texture and great taste. Due to its nutrient density, healthy fat content, and rich flavour it’s a great addition to lots of foods.

Here are a few more medical benefits:

  • Can help restore thyroid function
  • Lowers cholesterol
  • Stabilises insulin
  • Enables absorption of fat soluble vitamins
  • Boosts immunity
  • Reduces joint and muscle inflammation
  • Believed to protect against cancer and HIV and other infectious diseases
  • Kills bacteria and parasites
  • Eases acid reflux, aids in proper bowel function
  • Lowers incidence of haemorrhoids
  • Heals and relieves intestinal problems
  • Soothes earaches
  • Deals with symptoms connected with prostate enlargement
  • Strengthens the liver and protects against degeneration
  • Reduces incidence of epileptic seizures
  • Eases neuropathies and itching from diabetes

Motorcycle Details

 

It is fascinating to note that in countries such as Thailand, local people eat high amounts of saturated fats, particularly, coconut oil, and on average have very low levels of disease.  Research by the World Health Organization showed that the people consuming a traditional diet in Thailand have less instance of heart disease and the lowest rates of cancer of all 50 countries involved in the study. Interestingly, diabetes is 10 times more frequent in the United States than in Thailand, despite (or perhaps because of) their high saturated fat consumption. Sadly in more developed areas of Thailand where there is a greater exposure to Western foods, containing higher amounts of refined sugar, metabolic disorders such as obesity, diabetes and heart disease have dramatically risen.

According to the experts, an adult can consume 3 ½ tablespoons of coconut oil daily. This amount equates to the amount of MCFAs that a breastfeeding child would receive daily. There are no known side effects of coconut oil, however, if you are used to a low-fat diet, a common adverse reaction would be diarrhoea.

If you are not used to having coconut oil in your diet, it is best to start out with less, spreading out the consumption over the day and see how the body reacts before increasing to the recommended amount.

In coconut-producing countries, it is considered beneficial for pregnant and lactating women to consume coconut oil. Consuming coconut oil has been shown to increase lauric acid content in breast milk – great for baby’s health and immunity! Reassuringly, for those who don’t breastfeed, one of the ingredients in baby formula is coconut oil!

I hope this has given you information and inspiration about the use of this amazing, rejuvenating and healing oil!

Miri x

 



Which is best, exercise or good nutrition?

treadmill-girl

I often get asked the question, which is the most effective, good exercise, or good nutrition, and I always have to answer that it depends what for. This answer, however, is not ducking the question, but is an opportunity for me to explain exactly why exercise is more effective for some outcomes, and nutrition is better for others. Then I will reveal the secret on what is best for you!

If you are an elite athlete, like Usain Bolt, trying to break the World Record in the 100m sprint, then I believe that training will have a much greater effect on his performance than nutrition. Let me explain. It doesn’t matter how good his diet is, or how many vegetables he eats, unless he trains hard everyday, there is no way that he is going to be able to compete at the highest level. His training will have the greatest impact on his ability to run fast. Does this mean he can eat whatever he pleases? Not really. By eating the right foods at the right time, he can optimise his training and recovery, which will have a direct impact on his performance. The timing of his food is imperative. He must eat the right thing pre, during, and post training to optimise his physical adaptations. So for elite athletes aiming for a particular performance output, training will have a greater impact than nutrition, but it’s impossible to really get the best out of your body without paying close attention to both.

What about weight loss then? Well, for loss of body fat, nutrition will have a greater impact than exercise. You can train all you want, but unless you manipulate your diet in the right way, you will not be able to shift fat in certain areas where it is stubborn and doesn’t want to go! So from an aesthetic point of view, nutrition has a bigger impact than exercise. Does this mean that I don’t have to exercise? Of course not. In this case, to optimise your body composition, i.e. your percentage body fat and lean muscle mass, your have to exercise and be deliberate about planning your food intake in the right way. If you take the extreme case of a bodybuilder, they achieve their defined look through planning their nutrition to the nth degree, and through training hard.

But, what about me, a mum of 3, not looking to break the world record in the 100m or have rippling muscles like a bodybuilder? What should I do to be healthy, feel energised, stay slim, and stay healthy in the long term? First lets look at some of the benefits of the right kind of diet and the benefits of exercise, then I’ll give you the secret to staying slim and being healthy!

Healthy eating of the right foods at the right time can do the following:

  • Reduce cholesterol
  • Reduce risk of heart disease
  • Reduce risk of diabetes
  • Improve hair, nails and skin condition
  • Drastically reduce body fat!
  • Increase metabolism

…and much more!

Exercising in the right way at the right time can do the following:

  • Reduce risk or cardiovascular disease
  • Reduce body fat
  • Improve bone density (very important for pre-menopausal women to combat the risk of post-menopausal osteoporosis)
  • Strengthen ligaments, tendons and muscles
  • Improve mobility and balance (general everyday body function!)
  • Improve psychological well-being
  • Improve mental performance (concentration, learning etc.)

…and much more!

So finally I’m going to tell you what the most important is for you! The answer is both! You cannot be healthy without having both a good diet and participating in regular physical activity. I don’t care what anyone says, this is the only way to be healthy. I have met people who have a terrible diet but exercise hard and they can look good. Or others who have a great diet but do not exercise, and they too can look good. But the only way to look great, feel great and actually be as healthy as you can be is to have a well-balanced exercise programme containing all the key elements, and to have a great diet.

So keep reading my blogs and I’ll keep giving you tips on exercise and nutrition, and all things that are important for post pregnancy weight loss, and busy mums who still want to look great!