QUICK GET FIT TIPS

Do you need to get fit, yet find yourself procrastinating.  Have you joined a gym, only to waste your membership.  Or do you exercise for a few days and not continue.  I think we can all relate to this.  I know myself I have made all of these errors and more.  Here is a few quick tips that I hope will help you change your bad habits and get fit.

1.  Make a conscious decision that you are serious about doing exercise, it all starts in the mind and you need to change your old thinking.  When I did this, I started exercising with a friend.   I would never let my friend down by not turning up.  That way you keep each other accountable. 

2.  If you have to  exercise alone, listen to music.  It can motivate and distract you.

3.  Exercise at least 3 times a week for 45m to 1hr.  But try to do more.  Mix it up, cardio, weights, stretching, bike, yoga, pilates, swim, run, even go for a brisk walk.  When you have variety, it will become fun.

4.  Try to exercise close to home or alternatively exercise near work, it will suit your lifestyle and make life easier.

5. Try an exercise DVD, it is cheaper than a gym membership.

6.  Join a Bootcamp.  Many places have challenges and they are fantastic to get you motivated and give you a kick start.

7.  Stick with it.  If life becomes busy or you get sick, don't give up because these things do happen.  No one can do it for you.  This is for you, so that you can be happy and enjoy life. NEVER, EVER give up.

  

Disclaimer: This article is solely for informational purposes. It is not intended to provide medical advice. Seek the advice of a qualified health professional on any matters regarding your health.

WHOLEGRAIN PRODUCTS

Wholegrains contain  three layers of the grain.

Bran – the outer layer of the grain (fibre omega-3 fatty acids, vitamins and dietary minerals). 

Endosperm – the main part of the grain (mainly starch).  

Germ – the smallest part of the grain.  (vitamin E, folate, phosphorus, magnesium).

Identifying Wholegrain Products

You idenfiy wholegrain products by the ingredients list on the packaging. If the ingredient lists "wholewheat," "wholemeal," or "whole corn" as the first ingredient, the product is a wholegrain food item. If the label says "enriched" or "bromated," among others, this could indicate that the food lacks wholegrain.

Many breads are colored brown (often with molasses or caramel colour) and made to look like wholegrain, when infact they are not.

The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.

Grains, Wholegrains and Cereals

Grains include wheat, barley, oat, rye, corn, rice and triticale. Whole grains include wholemeal or wholegrain breads or crispbreads, dark ‘seedy’ breads, wholegrain breakfast cereals, wheatgerm, brown rice, puffed whole grains, bulgar, couscous, popcorn and oatmeal. 

Refined cereals include cake, desserts, white bread, pasta, muffins, sweet or savoury biscuits, refined grain breakfast cereals, white rice, pancakes, waffles and pizza.

Wholegrain Cereals

Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:

• Low in saturated fat but is a source of polyunsatured fats, including omega-3 linolenic acid.
• Cholesterol free.
• High in both soluble and insoluble fibre and resistant starch.
• An excellent source of carbohydrates.
• A significant source of protein.
• A good source of B complex vitamins, including folate.
• A good source of many minerals, such as iron, magnesium, copper, phosphorus and zinc.
• A good source of antioxidants and phytochemicals that can help lower blood cholesterol levels.

Phytochemicals in Wholegrains

Wholegrain cereals contain many different phytochemicals that have been linked to significant health benefits. These phytochemicals include:

• Lignans – can lower the risk of coronary heart disease, and regress or slow cancers in animals.
• Phytic acid – reduces the glycaemic index (GI) of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon.
• Saponins, phytosterols, squalene, oryzanol and tocotrienols – have been found to lower blood cholesterol.
• Phenolic compounds – have antioxidant effects.

Refined Cereals DO NOT Have The SameBenefits

When grains are refined (for example, to produce white flour), the bran and germ layers are removed, leaving only the endosperm. This process can cause 66 per cent loss of fibre, 92 per cent loss of selenium, 62 per cent loss of folate and up to 99.8 per cent of phytochemicals from the grains.

Some fibre, vitamins and minerals may be added back into refined cereal products (such as white bread), which compensates for losses, but it is impossible to add the mix of phytochemicals that is lost in the processing.

Sometimes, the fibre that is added back is from vegetable fibre. Some breads contain ‘Hi-maize’, which is a resistant starch from corn. It is unknown whether these breads have similar beneficial properties to breads high in cereal fibres. For example, ‘Hi-maize’ does not have the same laxative effect as wheat fibre.

Refined cereals generally have a higher GI than their wholegrain counterparts. This means that eating refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas.

Tips When Buying Bread

• When you buy wholegrain products, look for words like ‘wholegrain’ or ‘wholemeal’.
• Grainy and seedy breads are more nutritious and have a lower GI than more refined breads.
• Some ‘multigrain’ breads are made with white flour and various whole grains added.
• ‘Wholemeal wholegrain’ bread is made with wholemeal flour plus whole grains and has more fibre and nutrients and a lower GI than wholemeal, wholegrain or white breads.
• Sourdough breads have a lower GI, especially dark rye. These breads contain ‘wild’ yeast whereas other breads have specially cultured baker’s yeast.

The recommended amount of wholegrain per day for an adult is - 48 grams.

Children aged 2-3 years – 24 grams of wholegrains per day.

Children aged 4-8 years – 32 – 40 grams per day.

 olegrains per day

Here are some examples of readily available wholegrain foods and their approximate wholegrain content.

Wholemeal bread, 2 slices = 30-40g wholegrains 

Multi-grain bread, 2 slices = 5-30g wholegrains

Wholegrain breakfast cereal, 30-45g serve = 15-30 wholgrains

Porridge, using 1/2 cup rolled oast = 40g wholegrains

Brown rice, 1 cup cooked = 65g wholegrains

Wholegrain pasta, 1 cup cooked = 55-65g wholegrains


Disclaimer: This article is solely for informational purposes. It is not intended to provide medical advice. Seek the advice of a qualified health professional on any matters regarding your health.

HEALTH BENEFITS - APPLE CIDER VINIGAR

Apple Cider Vinegar is an effective natural bacteria-fighting agent that contains vital minerals and trace elements such as potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon and fluorine that are vital for a healthy body.

Many apple cider vinigars have been pasturized, filtered, refined or distilled in order to give the product a better “look/appeal” to the general public.  Unfortunately this extra unncecessary processing destroys a lot of the health benefits that are in apple cider vinigar.

The best quality Apple Cider Vinigar is made from cold pressed, organically grown whole apples in which no chemicals, pesticides or preservatives have been added.  Personally I would recommend Braggs, raw, unfiltered, organic Apple Cider Vinigar is the best available and is readily available from supermarkets and health food stores.

INTERNAL BENEFITS –

.  Rich in enzymes and potassium

.  Support a healthy immune system

.  Helps control weight

.  Promotes digestion and ph balance

.  Helps soothe dry throats

.  Helps remove body sludge toxins

EXTERNAL BENEFITS –

.  Helps maintain healthy skin

.  Helps promote youthful, healthy bodies

.  Soothes irritated skin

.   Relieves muscle pain from exercise

The stringy cloudy mass which resembles sediment is called the "mother of vinegar". It has exceptional healing properties. If you were to chew on a little of this every day, it is supposed to prevent most infectious diseases and keep germs and parasites from invading the body.  This cloudy substance is actually bacteria and yeast cells that have died. The presence of “mother”, shows that the best part of the apple has not been destroyed. Vinegars containing the “mother” contain enzymes and minerals that other vinegars may not have due to over processing, filtration and overheating. 

Apple Cider vinegar is a powerful detoxifying and purifying agent. It breaks down fatty, mucous deposits within the body. By breaking down these substances it improves the health and function of the vital organs of the body.

Even though vinegar is acidic, when we take apple cider vinegar it has an alkaline effect in our bodies. The fact that apple cider vinegar causes our pH levels to become more alkaline could play a large part in it’s curative properties.

A diet that is too acidic is an indicator of poor health. Science has discovered that the diet of a healthy person is usually alkaline, high pH. The diet of an unhealthy person is more likely to be acidic. A pH test indicates how alkaline or acidic you are.

Take one tablespoon of Braggs Apple Cider Vinegar in 8 ounces of water twice a day.  If you really don’t like the taste, a teaspoon of organic Honey can be added.  Eat a high alkaline diet of veggies and fruits to keep your immune system strong.


Disclaimer: This article is solely for informational purposes. It is not intended to provide medical advice. Seek the advice of a qualified health professional on any matters regarding your health.

CHILDREN AND SNACK FOODS

I think we all know that take away food is not good for us.  It is overprocessed, low quality food that is void of nutrition, high in fat, salt, preservatives and who knows what else.  Some are obviously worse than others and then there is some that we probably like to kid ourselves is not that bad.  Well today I hope to change your mind about that.

Probably one of the most popular take away foods that is viewed as being reasonably healthy would be chicken nuggets.

Have a look at this video and hopefully you will change your mind.  Also then you have to question, what is in sausages, burgers, deli meats and other frozen and prepackaged and take away foods.

Click on this link - http://youtu.be/XKSoiDtdi9s

NATURES MIRACLE - CHIA SEEDS

My daughter who is a dancer came home asking me to buy her some Chia Seeds.  I knew of them but didn’t know a lot about them.  I did some research and wow, this is now a great addition to our diet.  This is what I learn’t.

The Chia seed is the highest known plant source of Omega 3, 8 times more than salmon.  Unlike other sources of this important essential fatty acid, it is highly stable due to its powerful naturally occurring antioxidents.  Essential fatty acids are vital in the body, helping muscles to recover after exercise or other physical exertion.  They also help to increase the metabolism, thus helping in fat burning and weight loss.  Essential fatty acids also play a part in generating the electrical currents that make the heart beat correctly.  They govern food absorption, mental health and the process of oxidation and growth.

Chia is a good source of potassium, phosphorous, folate, zinc, fibre, Vitamins A, B12 and C and a great source of 18 amino acids, including tryptophan and tyrosine, which is very rare for a vegetarian source of protein.  Packed with complete protein (up to 23%) and 5 times more calcium than milk, the calcium in chia seeds is more easily absorbable by the body than the calcium in milk.  6 times more fibre than oatbran, 6 times more potassium than bananas, 3 times more iron than spinach, 15 times more magnesium than broccoli and and ORAC value 4 times higher than blueberries.  It is also gluten free. 

Many of the important nutrients are located n the outer layer, which is why wholegrain foods are so important.  Some research suggest that people who have a diet rich in wholegrain high fibre foods have a reduced risk of bowel cancer.

Chia seeds are small and have the unique feature of a shell that turns gelatinous when it gets wet. When added to water and allowed to sit for 30 minutes, chia forms a gel. This gel can be mixed with foods such as mayonnaise, sauces, jams, etc. Research suggests that this gel-forming reaction occurs in the stomach and is thought to create a barrier between carbohydrates and digestive enzymes and slowing the breakdown of carbohydrates into sugar and prolonging endurance. Chia also acts as a sponge, absorbing toxins, lubricating the colon and strengthening peristaltic action, as such it is an appetite satisfier, so useful to dieters. It has also been valued for calming the nerves and strengthening the memory.  

Chia seeds are one of nature’s superfoods.  They are easy to use, have no taste, and can become a valuable addition to your diet.

Chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. Store in a cool, dry place.  

Sprinkle these flavourless black and white seeds on salads, muesli, stirfrys or cereal. Grind into smoothies or add to muffin or bread batter. Or make a gel mixing 1 tablespoon with 1 cup water, wait 10 mins and consume.  The amount of chia seeds for one person to eat is one or two tablespoons per day.

Disclaimer: This article is solely for informational purposes. It is not intended to provide medical advice. Seek the advice of a qualified health professional on any matters regarding your health.

REVERSING DIABETES IN 30 DAYS

For anyone who has suffered from Diabetes, I highly recommend having a look at this video for some really good information - http://www.rawfor30days.com/index4.html


Disclaimer: This information is solely for informational purposes. It is not intended to provide medical advice. Seek the advice of a qualified health professional on any matters regarding your health.

SIMPLE GOAL SETTING

A belated Happy New Year. Sometimes things don’t go the way we would like and that has how 2011 has started for me. Our family has had a series of unexpected challenges which included my computer being stolen. That means not only did I loose my computer but many many hours of work and yes I have to confess, I didn’t have it backed up!!!!!!!!!! But I always believe good comes from bad, so yes we did have insurance and this week I look forward to getting a nice new computer. I have decided to buy an Apple Mac. So this will be a challenge for me to learn how to use a different type of computer, but Apple offer wonderful service, so I am looking forward to the challenge.

So I have “lost” the first month of the year, but it is never to late to sit down and plan ahead. I am talking about goal setting. If we don’t have a plan of where we want to go, we are like a boat without a rudder, drifting along, not knowing where you are heading. A lot of people make New Years resolutions, but how few stick to them? Don’t be put off if you have broken them. Get yourself back on track, life will always throw things at you, it is up to us to refocus and move forward.

There are many ways to goal set, but I like to keep it simple.

1. You MUST write your goals down, its no use just having ideas in your head. I recommend getting yourself a book. Take some time out and write down everything you want, short and long term. Since the movie came out, a lot of people now call this their “bucket list”. Then put a date next to these goals of when you would like to achieve it by. The fun part is ticking them off as they happen, celebrate your achievements.

2. Make yourself a dream board. I bought a large piece of cardboard, the type children do school projects on and pasted pictures of all the things I would like in my life and I have put it near my bed. So when I wake up, it is the first thing I see. Some people like to put them in their office. What ever suits you.

3. Write your three most important goals on a card and put it in your wallet and read it several times a day.

4. You can also put photos of your goals on your desk, as a screensaver on your computer, on the fridge, the mirror in your bathroom, the back of the toilet door or anywhere you look regularly.

It is important that you believe you can achieve the goals you have set. If you don’t, set small ones first, this will give you the confidence to aim higher.

Be specific, how can you get what you want if you don’t know what you want?

Write you goal in the present, eg, I now have, not I will have.

Add this sentence to the end of your goal - "This, or something better, now manifests for me in, in totally satisfying and harmonious ways for the highest good of all concerned. Thank you God/or universe."

The most important rule to goal setting is, never ever give up. Sometimes things take longer than what we would like, we just have to refocus and believe.