We all know how easy it is to throw on a heavy jumper during Winter and forget about what’s going on underneath: the dry skin, the extra fat rolls, the cellulite. Why wait until the end of Winter to take action on the inevitable and instead take action now and prevent it from happening in the first place?
Join me for my Better Body Project and you’ll not only be lighter by Spring, you’ll have more energy, increased vitality, clearer skin, brighter eyes and radiant health. I’m so excited to share my Better Body Project Winter detox cleanse with all of you, especially after the success we had with Feb Fast - people were losing 3kgs in just the first week, over 7kgs after 4 weeks and over 8cm centimetres off their waists! And the best part was, there was no extreme fad dieting techniques involved: no fasting, or only drinking juices, or extreme deprivation diets that are too hard to follow or stick with. You will be enjoying nourishing whole food recipes (banana & peanut butter pancakes anyone?) along with smoothies, probiotic and antioxidant-rich tonics and juices that are designed to quickly remove toxins, reduce chronic inflammation, rebuild your digestive system and help you lose weight effortlessly!
Toxins can build up and get stored in your fat cells and tissues causing you to put on weight and making it difficult to shift, no matter how much you exercise or count calories. And this also causes a major drain on your energy levels.
Your liver can become overwhelmed, sluggish, congested and function sub-optimally. Inflammation can increase and become systemic and chronic which negatively affects on both your digestive and immune system. Parasites and yeast can flourish in this environment and rob your body of important nutrients you need to stay strong and healthy. All of these issues will lead to the breakdown of your immune system, ultimately compromising your good health and possibly leading to degenerative diseases.
Detoxification and cleansing involves resting, nourishing, cleansing and rebuilding your body and rejuvenating your mind so that you can maintain health and promote longevity and anti-aging. By eliminating health-depleting toxins and chronic inflammation, you will provide your body and mind with the critical support needed to help you heal and protect you from disease.
So really what are you waiting for?
Join me for Dry July and sign up for The Better Body Project today so you can kick-start your best body ever!
I don't know whether you’ve noticed the chill in the air lately but Winter is well and truly here. What we don't want is to come to the end of the season and discover a ripple effect on our once smooth, dimple free, toned skin. That’s right, we are talking about the dreaded cellulite. The unsightly lumps of skin and fat that often deposit themselves on your upper thighs and butt.
It’s important to note here that cellulite is normal. Everyone gets it. Including stick thin models. But that doesn’t mean we want it. So here's a a few cellulite busters to help keep it at bay.
1. Up your herb/spice intake. Include these cellulite busters in your diet on a regular basis:
Cinnamon – perfect for blood sugar level control, meaning less sugar cravings
Turmeric – in an anti-inflammatory and blood circulation booster
Cayenne pepper – boosts metabolism and increases circulation
Raw apple cider vinegar – superfood for increasing digestion, boosting metabolism, cleansing the intestines, alkalising the gut and improving circulation
Ginger – another super anti-inflammatory and immune booster, especially good for the cooler months to keep that cold at bay
Detox-Cellulite busting drink for winter: Take a cup of boiled water and add: grated ginger, 1 tsp raw honey, 1/4 tsp cinnamon, 1/4 tsp turmeric or grated turmeric, dash of cayenne pepper, 1 tbsp raw apple cider vinegar, squeeze of fresh lemon juice. Drink before every meal to increase your metabolism and help eliminate toxins.
2. Boost your collagen. Collagen is the protein found in vertebrate animals, specifically in the their skin, bones, marrow, cartilage, tendons and ligaments (sorry if you’re eating breakfast). Cellulite comes from a lack of connective tissue, so if someone you know has smooth skin it’s generally due to high connective tissue amounts in their skin! Lucky buggers. Increase yours this winter by drinking homemade chicken soup (from real stock ,which means bones are used in the cooking process) or real bone broth which you can buy from quality butchers. Drink 1/2 a cup daily as soup or plain beverage to not only boost skin collagen and make you look younger, but to also support the immune system and reduce intestinal inflammation as the the broth is also super rich in minerals and amino acids. Add liver cleansing veggies like broccoli, onions, garlic and artichokes for a hearty winter meal...
To read more tips on beating cellulite, click here
Suffering from restlessness, muscle spasms and cramps or feeling stressed? Magnesium might be the answer...
Magnesium is one of my favourite supplements and I find it works well on many levels with my clients. Not only is it something I take on a regular basis for muscle cramps and twitches (I suffer from restless leg syndrome - yes that's a real thing!), but it also helps with muscle relaxation and sleep.
I recently had one of my clients inform me that their magnesium supplement I had prescribed had literally "changed their life" and they were now able to sleep continuously through the night without the insomnia and muscle spasms they had suffered since age 10, allowing them to get through their day with less stress and anxiety. Go magnesium!
A good quality, easily absorbed magnesium such as ones that come under the practitioner-only supplement range offer clients so many benefits. Here's a little outline of what this amazing mineral does:
What is magnesium? An essential mineral involved in the basic structure of DNA. It is a catalyst to over 400 found enzymatic reactions in the body, with almost all of our body systems relying on magnesium for their metabolic function. Magnesium helps maintain muscles in a relaxed state, preventing cramps, twitches and tension.
What foods does it come in? Pumpkin seeds, spinach and other green vegetables, sunflower seeds, sesame seeds, black beans, kidney beans, almonds, cashews, peanuts, lentils, oats, wheat germ, bananas, raisins, cocoa and cacao (chocolate, yay!)
Who needs it? Everybody! And in abundance. Especially those who exercise frequently; who suffer from muscle cramps and spasms; who are highly stressed; who struggle to sleep or who suffer from restless leg syndrome. Ever crave chocolate during times of PMS? Well perhaps you're suffering from a magnesium deficiency. It really does effect everybody.
Signs and symptoms you might need a magnesium supplement: muscle fatigue, muscle cramps and spasms, restless leg syndrome, low energy, low mood, PMS, headaches and poor blood sugar regulation.
Severe deficiencies: arrhythmia, irregular heart beat, increased heart rate, increased blood pressure, lack of appetite, bone fractures and osteoporosis.
Should I take a supplement? If you’re suffering from muscle cramps and spasms, tension, twitches or restless leg syndrome you can benefit from magnesium supplementation to both prevent and relieve these symptoms. Athletes or those who exercise strenuously can also benefit to help prevent muscular cramps during and after exercise and the elderly are also at greater risk of being magnesium deficient due to decreased uptake and metabolism, therefore supplementation can be useful in these later years.
First and foremost we should always aim to get our nutrients, vitamins and minerals from our food and diet, and only supplement during times of need such as when a deficiency begins to impact our lives.
For more information or if you think you might be magnesium deficient, contact email@example.com to make a nutrition appointment today.
So your sex life isn’t all that crash hot. In fact it might actually be non-existent. Your libido (or your boy’s) might be low and things just, well, aren’t happening in the bedroom. Sound like you? Here’s a few tips to improve your stagnant bedroom life and get some action!
The Good Sex Diet
1.Eat oysters. I'm sure you’ve probably all heard that oysters are an aphrodisiac, and for good reason. They contain high amounts of zinc and zinc is required not only for your immune system, metabolism and digestion but for hormone regulation in both males and females, increasing libido and testosterone levels in men. Zinc is also essential for fertility, growth and repair (not just for sex drive) so you want to make sure you’re getting enough! Not an oyster fan? Zinc is found in heaps of foods including canned fish, red meat, pork, chicken, eggs, hard cheeses, nuts and wholegrains. Eat up and get naked! Oh and a random fact for you - a male actually ejaculates zinc in their semen so it is essential they keep their reserves up for libido and healthy sperm!
2. Eat bananas. Yep these phallic fruits also help your performance in the bedroom. Bananas contain the enzyme bromelain which can help reverse impotence and increase libido. They also contain potassium and Vitamin Bs, which are great for increasing energy (which you’ll need!)
3. Eat chocolate. Don't you love it when I tell you to do that!? Not just any chocolate, good quality dark chocolate, preferably made from raw cacao for the added benefit of being super high in antioxidants. Chocolate contains the enzyme theobromine which is a stimulant, and phenylathylamine, which is a chemical that gives us that feeling of ‘being in love’. I don't think you need anymore encouragement than that.
4. Eat avocados. Not only are they full of healthy unsaturated fats that are good for your heart and therefore good for your bedroom stamina, they were also referred to as the ‘testicle’ fruit by the Aztecs because of their shape. If that doesn't turn you on I actually don't blame you! But it’s food for thought, so to speak.
5. Eat almonds. These little nuts are even shaped like ovaries! Almonds are known to increase passion in women and act as a sexual stimulant. Eat them raw or activated for best benefits.
And here are a few things you can do outside of the kitchen...
The Good Sex Lifestyle
1. Relax. Sex is an amazing tension tamer in itself (ever noticed how your guy falls asleep after sex!?) but if you’re too stressed out you’re probably not even going to be up for it to start with. Start including meditation in your life (just 10 minutes a day is helping me relax and calm my mind clutter) and yoga is great for stretching and getting flexi in the bedroom, as well as relaxing and taking your mind off the daily grind (pardon the pun).
2. Exercise.Not only does it release endorphins so you’ll feel better about yourself and have a happier outlook, you’ll also become more body confident and your new found stamina will certainly be approved of in the bedroom. Plus exercise decreases stress levels, making you feel more relaxed both in and out of bed.
3. Wear red. Studies show that women feel sexier when they’re wearing red, so get yourself some red underwear, a cute red dress or apply a little red pout and boost your confidence. Besides, confidence is the real reason behind sex appeal after all.
Pip is Health Editor and blogger for Flamingo Pink. To read more go to www.flamingopink.com.au
It may come as no surprise whatsoever that not all types of exercise are suited to everyone. Exhibit A: you smash yourself at the gym 4-5 times a week – one hour solid workout sessions that leave you dripping with sweat and exhausted, muscles aching and too stuffed to really eat anything afterwards. And speaking of afterwards, your diet is borderline perfect. You eat well, always small portions, low in refined sugar and starchy carbohydrates and are very cautious of what you put in your mouth. Yet the scales will not budge. In fact you might even be gaining weight.
Sounds like you? Well this example is very real and I see it happening every day at my gym, where girls and guys bust their guts and eat really well, but aren’t seeing any real results. It’s painful to watch, yet the trainers are simply pushing them harder, making them do more despite them not making any physical changes.
So what’s going wrong?
As with food and diet, there is no one-size-fits-all approach to exercise and over exercising certainly does not work for everyone. In fact it may actually cause your body to gain weight as these hour-long sessions impact on your adrenals, causing cortisol (the “fight or flight” stress hormone) to rise due to increased stress and therefore blood sugar levels increase, leading to insulin resistance and fat storage.
What can you do if your exercise is making you fat?
- Mix up your routine. Instead of hitting the gym hard every other day, add some less strenuous activities to your routine. Try and do some yoga, Pilates, swimming or walking and change the level of intensity.
- Swap your usual hour-long gym sessions for some quick interval or ‘Burst’ training, no more than 20-30 minutes per day, with large rest periods in between. Do 20-30 seconds at 110% intensity (eg squat jumps) followed by a 1 minute rest. Build up to 1 minute training at 110%, followed by 2-3 minutes of rest, for 20 – 30 minutes (no more than 30 minutes). Trial this out for a week or two and see if your body starts to change.
- Get more sleep. Sleeping reduces the stress response and allows your body to repair itself. One hours sleep between the hours of 10pm and 3am is worth two hours outside these times, so get to bed earlier and give your body the rest it deserves. Try taking some magnesium for muscle relaxation and hot almond milk with honey for calcium before bed if you’re struggling to sleep, and make sure you turn off all electronic equipment at least 30 minutes before bed as these are too stimulating for your brain.
- Get your adrenals tested, specifically cortisol. Hormones are behind every single thing we do and if you’re truly struggling to lose weight but doing everything you know right, you might be suffering from adrenal fatigue and elevated cortisol levels causing insulin resistance. See your health care practitioner or natural therapist who can help you get your adrenals regulated and save you the pain of busting your butt with no results!