Tag Archives: diet

Wonder Woman Method.

It’s not often I will endorse or help to promote a fitness or health plan. This is different though.

Kate is a wonderful woman who is a fellow mummy at my little guys preschool. Since getting to know her I have such admiration and respect for her and what she does. Not only is Kate a walking billboard for ‘Wonder Woman Method’ she is a qualified nutritionist, counsellor and health coach.

If you are struggling to kick some kilograms or just need a little support with your program, contact Kate. She is a wealth of knowledge and would be more than happy to help you get in your way to a healthier and happier you.

Have a look at her website, there is no harm in looking. I promise you won’t be disappointed.

https://wonderwomanmethod.com

So much happening!

So much happening!

Firstly my apologies for being a little ‘vacant’ lately. I think it’s been 2 weeks since my last post? I try to post weekly but there has been so much happening I’ve been distracted.

Where to start then?

Well we are renovating and I’m more than happy with the progress. We have painted our ‘timber’ kitchen white and the finished product is awesome! It feels so clean and fresh! It’s amazing what a ‘lick of paint’ can do to a room. It’s a small cost for a huge change!

We are also extending our back deck. It was 500cm X 300cm. Once it’s finished it will be 700cm X 360cm! Giving us a much better use of space and a better view of our back yard. The old deck was also a semi circle which wasn’t very user friendly. The new one will be rectangular. So excited!

I’ve also been busy getting other quotes for other various works that we would like to do to our home.

Had a little bit of family dramas, hubby has been over seas for work and I also recently joined a gym. I haven’t trained since I found out that I was pregnant with my little guy. When I worked it out, I haven’t done any proper exercise or a ‘work out’ as such for 44 months!

All this and still being a SAHM (stay at home mum) to my little man who has just turned 3 and my little girl who is now 5 months old. Where has the time gone….?!?!

I’m loving being back at the gym however I have been suffering ‘mummy guilt’. I try to do 2 classes per week and as I don’t have any ‘help’ as such as hubby works long hours, my little ones go to the crèche.

I feel horrible doing it but I try to rationalise with myself. They are both with me 99% of the time. My little girl is always with me but my 3yo goes to preschool 9am – 2:45pm one day per week.

I guess most mothers go through similar emotions right?

On the other hand though, I never have time to myself. Which I’m not complaining about as I wouldn’t have it any other way 🙂 but I think doing 2 classes per week is ok? Each class is only 45 minutes. Is that mean on my behalf?

So this post is basically my apologies for not writing sooner and to ‘dob’ myself in. I am a dedicated person and do ‘stick’ to things if I start them. I am also more likely to stay on track if I have told someone about my plans. I guess that’s my personality also, I don’t like to let others down and I like to do what I say.

I will also write about my fitness progress and as I experiment with new healthy recipes, I will blog them.

No this won’t be a ‘fitness / diet’ blog. I will still write about anything and everything but I will also keep you updated on my progress!

Until my next check in 😉 xx

Summer tips!

So with summer just around the corner, a lot of friends are starting to work towards their summer body.

Or if your like me, your trying to shift those last couple of baby kilos.

I know I’ve posted some foods calorie counts previously to help with weight loss goals.

Below I’ve listed a few easy ‘switches’ that can help you achieve these goals sooner!

Always remember to achieve your weight loss goals, eat healthy and your still allowed ‘cheat meals’ or snacks on occasion. With all weight loss, it is recommended that some exercise is included. Be it a walk or a class of some sort or simply running around with your children.

You can loose weight with a strict diet and without exercise however exercise will speed up the process and you will get results sooner!

Not to mention feel better as exercise releases endorphins and will give you more energy and a heather mind.

🙂

Switch a full cream milk in your flat white (123 calories) to skim milk flat white (68 calories)

Switch 100g of roast duck (313 calories) for 100g of roast chicken (152 calories)

Switch a can of lemonade (124 calories) for a diet lemonade (2 calories) – or even better sparkling water (0 calories)

Switch a pita bread pocket (190 calories) for a slice of Mountain Bread (75 calories)

Switch a glass of tonic water (135 calories) for a glass of soda water (0 calories)

Switch a 100ml scoop of Connoisseur
Vanilla ice cream (224 calories) for the same size scoop of Peter’s Light and Creamy Vanilla (75 calories)

Switch a tablespoon of regular cottage cheese (45 calories) for a tablespoon of low fat cottage cheese (26 calories)

Switch 80g of mashed potato (85 calories) for 80g of mashed cauliflower (19 calories)

Switch a tablespoon of sour cream (70 calories) for a tablespoon of fat free Greek yoghurt (13 calories)

Switch a cup of regular soy milk (185 calories) for a cup of light soy milk (95 calories)

Another tip – always read the labels of food as sometimes when something is low or no fat, it has a higher sugar count.

And what happens if we don’t burn the sugar ??? It turns to fat!

Juice v Calories!

Juice diet v’s calorie counting.

We have all seen and heard of these ‘juice’ diets that promise copious amounts of weight loss and that they are so good for you etc etc.

Yes I understand that having a juice with many different fruit and vegetables in it can be good for you and that its a great way to get your daily dose of these vitamins and minerals, however what if you are having 2 or 3 of these juices a day as your ‘diet’ instead of having a solid meal?

Another question is what if you are calorie counting?

As most of my regular readers will know, I’m all for a healthy balanced diet of eating a variety of foods and not excluding any, including fats, sugars and treats.

The average female daily calorie intake if you are trying to loose weight should be approx 1200. 1500 to maintain.

We all know this can be achieved if you stick to 3 meals per day and 2 snacks with you meals are approx 200 – 250 calories and your shacks are less. I have previously blogged many meal and snack ideas with calorie count so that its easier for you.

How many calories do you think would be in one of these ‘super juices?’.

Let’s say you have one of the following juice.

1 Granny Smith Apple = 80 calories
100gm kale = 50 calories
100gm cucumber = 16
10 green grapes = 70 calories
Total calories = 216 calories

Or

1 orange = 70 calories
1 Granny Smith apple = 80 calories
1 pear = 60 calories
10 cherries = 43 calories
Total calories = 253 calories

Or

20 blueberries = 16 calories
10 strawberries = 60 calories
1 mango = 60 calories
Total calories = 136 calories

Or

1 orange = 70 calories
15 almonds = 100 calories
1 cup sweet potato = 114 calories
1 green apple = 80 calories
Total calories = 264 calories
You could add ice or coconut water to these to add extra flavour or water them down so they are less thick and easier to drink, however in 100mls of coconut water there are 39 calories so you again adding more calories to your diet.

A metric cup is actually 250mls, so your not even adding half a cup of liquid to your juice.

Also remember fruit has a lot of sugar in it, although it’s natural sugar, it’s still sugar and if you don’t burn this sugar it can turn to fat.

Yes these juices can be good for your vitamin intake etc but if your counting calories then adding meals also, there goes your daily calories in one juice!

These also have no dairy in them which isn’t always great, so therefore your excluding milk and yogurt from your diet and remember soy and almond milk do t have as much protein as cows milk.

100ml soy milk = 54 calories
100ml almond milk = 17 calories
100ml cows full cream milk = 62 calories
100ml cows skim milk = 37 calories

There is also minimal Protein in them unless your adding nuts or dairy as both contain protein.

Hair and nails are mostly made of protein. Your body also uses protein to build and repair tissues and to make enzymes, hormones, and other important body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

I know that a juice doesn’t fill me, I need a solid meal but for those of you who would rather have a juice than a meal perhaps think about what juice your having.

I’m not saying don’t have them. I’m saying be mindful of what your adding to them, especially if your trying to loose weight.

Also be mindful that’s it’s possibly not the best health advice to have a liquid diet only. Perhaps have one at breakfast time or as a snack but I personally wouldn’t recommend having a liquid only diet.

What are your thoughts on these juices?

Calories and summer!

With spring here and summer just around the corner with sun and fun approaching. We all consider loosing a few kilos.

The easiest way to loose some unwanted kilos is by watching what you eat. Not by watching it go into your mouth, but by choosing healthier options.

Snacking is the hardest as most of us reach for the not so healthy snacks, mostly the snacks that are easily reached are not always the lowest in calories or fat content.

Now I’m not a believer in calorie counting as such, nor do I eliminate fats from my diet or sugar in fact. I’m a HUGE believer in everything in moderation. I believe if you starve or deprive yourself of something you are more likely to want it more.

Let’s face it, not everyone has super powered amazing phenomenal will power. So below are some of my favourite low calorie snacks that are generally in most homes. You could say they are a staple in my house. Easy to throw together in a salad or meal and by limiting your portions you will keep on track. Yes there are also some treats in there. Life and food is to enjoy. So enjoy!

I believe that when your trying to loose weight women should aim for approx
1200 cal per day men should a for 1500 cal per day or approx 280 cal per meal and
5 meals per day.

1/2 x cup chick peas = 95 cal
1/2 x cup White beans = 216 cal
1/2 x cup black beans = 108 cal
1/2 x cup lentils = 287 cal
1/2 x cup kidney beans = 250cal
1 x 60gm sweet potato = 52 cal
1 x Coles Choc chip cookie = 80cal
1 x 100gm turkey mince = 155 cal
1 x small mandarin = 24 cal
1 x small banana = 76 cal
2 x whole grain rice cracker = 8 cal
10 x Allen’s jelly beans = 98 cal
200ml skim milk = 68 cal
1 heaped teaspoon Milo = 28 cal
1/2 cup boiled brown rice = 122 cal
100g low fat beef mince = 146 cal
20g low fat tasty cheddar cheese = 69 cal
250ml hot cup of tea w skim milk 1/2 teaspoon sugar = 15 cal
1 teaspoon raw fresh garlic = 3 cal
1 teaspoon chilli powder = 20 cal
1 x medium pear = 61 cal
1 teaspoon margarine = 28 cal
1 teaspoon strawberry jam = 40 cal
100g pink salmon in brine = 126 cal
100g tin tuna = 74 cal
2 x rice cracker = 14cal
1 x salada biscuits = 59
1 x small tomato = 3 cal
1 x boiled egg = 12 cal
100g light ham = 108 cal
100g light turkey = 98 cal
1 tab spoon avo = 20 cal
1 tab light cream cheese / Philli = 36 cal
10 x cherries = 30 cal
2 x strawberries = 8 cal
5 slices leb cucumber = 12 cal
2 x slices 9 grain bread = 167 cal
5 x pieces licorice = 90 cal
1 small tub diced peaches = 84 cal
1 small tub diced pears = 81 cal
2 x Jatz 97% far free = 20 cal
100gm button mushrooms = 40 cal
60gm Sweet potato = 52 cal
150gm white potato = 136 cal
100gm butternut pumpkin = 52 cal
75gm Zucchini = 15 cal
40gm green peas = 24 cal
70gm frozen yogurt = 102 cal

Guest writer Trish.

I promised I would post / publish some of my guest writers work so here goes.

This is a touching yet sad and truthful note from Trish. She has opened up her heart to tell us her story. Hopefully this will touch others as it has me and make you think more about our words and actions and how they can have a massive impact on other lives.

My regular readers know how passionate I am about healthy eating and setting a good example for our  children. Most of all installing good eating habits in children.

The world is so obsessed with talking about obesity, there are just as many anorexic children or children with eating disorders out there as there are obese or overweight children.

Let’s try work together and bring eating disorders to the forefront also.

Guest writer Trish.

I had an eating disorder from an early age. Both my parents were body obsessed and quite frankly still are.

My mother always on a diet, but she called it ‘healthy eating’ and my fathers long conquest to be muscular and lean with competing in body building.

I remember from when I was about 5 years old being a fussy eater so instead of my parents being persistent, they gave in. I didn’t like vegetables so I was made eat them. Perhaps they couldn’t be bothered, perhaps they didn’t want the fight? Most nights I are plain pasta. Occasionally I would eat lamb cutlets but other than those, not much more.

My mothers obsession with her body image is still very much as it was when I was younger. Her quest to be thin, constantly running and constantly comparing herself to others.

I observed from a very early age and although they don’t assume I’ve taken anything in, this has played a huge part in my life.

I had a fear of food from about the age of 8 or so. No wanting to eat anything that my mother labeled ‘bad’.

I grew up in a household where body image was constantly talked about and both my parents had obsessions with their appearances. Looking back it wasn’t a great loving environment teaching me to love myself and or my body.

My eating disorder started by me saying I wasn’t very hungry, not finishing my meals then completely skipping meals. I would then binge, feel terrible about what I did. Have a huge amount of guilt about eating ‘bad food’ then starve myself.

This followed on well into my teens until a high school teacher picked up on it and spoke to my parents and I saw a doctor. I remember being 35kg in grade 10 so I was about 15 years old.

I still have a fear of food but not as bad as it has been. From all the starving myself and binge eating my hair started falling out, I was constantly tired and run down and caught a cold very easily. This is because my immune system was low as I wasn’t feeding it enough nutrients. It still takes me a while to recover from sickness and perhaps will for the rest of my life?

My parents will never take responsibility for my eating disorder but I believe it is their fault. If they had of instilled good eating habits in me from and early age and not been so obsessed with their own body image perhaps Id have a different mindset and not have put my body through this?

If you have any fear of food or any eating disorder, please seek help. This can and will always affect you in some way otherwise.

Remember a healthy mindset is the first step!

Cellulite?

How to rid cellulite!

So summer is fast approaching and we all want to feel our best in our swimwear. I’ve had a dear friend and reader ask how to get rid of, or help with the appearance of cellulite.

Firstly I want to explain that cellulite is not only targeted to overweight or larger people. Cellulite can be present on thin people also.

So what is cellulite?

Cellulite is a condition where the skin has underlying fat deposits, giving it a dimpled, lumpy or bumpy appearance. It is most noticeable on your bottom and thighs, and usually occurs during your teenage years or after puberty.

Although cellulite can affect both men and women it is much more common in women, mainly because we women are more likely to have more body fat and connective tissue than men. Women do store more fat around these areas in particular as it helps us when we are pregnant or trying to conceive.

There are many reasons why people get cellulite.

It is beloved that oestrogen, insulin, noradrenaline, thyroid hormones, and prolactin are part of the cellulite production process. Therefore hormones can play a factor.

Genes may contribute to characteristics associated with cellulite, such as gender, race, slow metabolism, distribution of fat cells and circulatory insufficiency.

It’s believed people who eat too much fat, carbohydrates, or salt and too little fiber are likely to have greater amounts of cellulite.

It’s proven that cellulite may be more common in smokers, people who may not exercise, or those who are stationary perhaps sitting or standing in one position for long periods of time.

Now none of these are deemed to be true or false however from my personal training days and my other studies I believe that cellulite can occur for many reasons and is not bias with whom it rears it’s head to.

I personally believe that good diet can help with the appearance of cellulite as can exercise. I’m not saying to go on a fad or crash diet or extreme eating, what I do suggest is everything in moderation.

Cellulite is basically fat cells that are stored under the layer of our skin, however on some people it’s more visible than others. By eating a varied diet you are helping your body to fight holding into fat cells. Eating smaller meals on a regular basis you are also helping to keep your metabolism consistent which also helps with fat burning.

If course exercise is also helpful however simply walking at a decent pace, without exerting yourself can improve your circulation and fat burning. This helps to smooth, tighten and lift your skin and muscle time which also helps with the appearance if lumps and bumps.

Drinking a good amount of water and trying to keep caffeine and carbonated drinks to a minimal is also beneficial. Water helps to flush your system and has no sugar therefore no chance of it not being burnt as fuel for your body and therefore no chance of your busy storing it as fat.

I also recommend either lighting brushing your body with a loofah or scrubbing brush in circular motions whilst in the shower. This also helps with circulation.

Now these are not miracle treatments nor am I a medical professional. These are simply tips that I’ve found have helped either myself or my previous clients.

Expectations on looking good.

We all want to look our best right?

So why do we set ourselves such high standards?

A lot of women ‘aspire’ to look like models, lately I’ve read articles on how ‘amazing’ a certain ex supermodel still looks and she is 50. What I wonder is, why do we worry about what they look like and why are we comparing ourselves to them?

Models are paid to look good it’s their job. Just as we are paid to go to work, whatever our employment may be, looking good is their employment. If they didn’t look good they wouldn’t get the ‘job’ as such and therefore would be unemployed.

What a lot of us also forget is, majority of the time their salaries exceed ours and they often have personal trainers on a daily basis, nutritionists, chefs to prepare their meals ensuring it’s to their standard and possibly calorie controlled or part of a particular eating plan which allows them to just eat and not have to plan like majority of us.

If we all had help like models have we could all look that way.

Which also brings me to another point, do we all want to look like a model? It seems like a lot of hard work to me.

Why are we not happy with the way we are?

Why do we put pressure on ourselves to look like someone who is paid to look a certain way?

Natural therapies, alternative medicines? Natural IVF?

Alternative therapies and IVF?

Some of you may or may not be aware that we had some difficulties falling pregnant with my now gorgeous 20 month old healthy, happy, busy, boy!

I was told that I had no ‘eggs’ and that I would need to have hormone replacement therapy (HRT) along with IVF.

When I was given this news I was devastated. I thought it was the worst thing I could have ever heard. Such a blow to the ego, why are so women able to have babies so easily and I can’t I was asking myself?

Then anger set in and I was thinking of all the women who neglect their children or fall pregnant to keep or trap a partner. I has all these emotions were running through me. I was 33 years old. Married, trying to start a family with the guy I had been with for at the time 6 years. Why me?

I wasn’t going to let it defeat me. I am a stubborn and defiant personality and I certainly don’t like to loose nor be beat by something. To give up certainly wasn’t in me. I was willing to try anything prior to HRT and IVF.

Not because I am against it, but I wanted to try alternatives as I’d heard how straining on your body and mind both HRT and IVF are and with their costs and risks your still not guaranteed to fall pregnant, therefore is wanted to try other ‘possibilities’ first.

So I went to visit a Chinese Herbalist. He was so lovely, his English was broken but he understood my struggle. He tested my hormone levels via feeling my energies. No needles, no blood samples simply held his hands approx 15cm away from the outline of my arms and head and felt my bodies energies.

At first I thought this was Bizzar but i kept telling myself, whatever works! I really wanted a family with my husband and was willing to try anything!

He made up some specialised herbs for me to take as a tea and suggested I also take other vitamin supplements such as magnesium, iron, calcium, vitamin B and a few others. He also suggested acupuncture, a cleaner diet and meditation. I had used acupuncture previously for a sports injury but never meditated. I am a high energy person and the thought of meditation was a little overwhelming. I had to at least try though. Remembering everyone’s needs are different and these were what my body needed, no necessarily what everyone will need.

I read a few articles and books on self meditation, taking myself to a quiet place abc allowing my thoughts to ‘quieten’. This was very foreign to me and it took many attempts – about 10, before I actually succeeded in meditation. Blocking out sounds and not being distracted I found very challenging. I would meditate every evening. Sitting on my bed or laying. No TV on just me in the dark with my body still and listening to my heart beat. I would slowly tell each part of my body to relax, staring at my toes and working my way up to my brain, with each breath I would feel more calm and at ease with meditation and eventually I could lay alone meditating for an hour.

No I didn’t fall asleep but I would certainly feel relaxed. 🙂

My cleaner diet was, no alcohol, nothing with preservatives or as little as preservatives as possible, (basically nothing from a packet) more fruit, veg and meat. Less processed foods and lower starchy carbohydrates.

I was seeing SYDNEY IVF acupuncture in George street Sydney twice a week for acupuncture, meditating at home daily, eating clean and healthy and took a lot of stresses from my life. Including quitting my job which I loved but my boss was making my role difficult. (If you have been following my previous posts, this is the boss that pursued my friends, ended up dating one and spoke about her in a condescending and revolting manner.) – I quit as I could no longer stand his behaviour. I was unemployed approx a month before I was contacted by my most recent boss doing the same role but with a lot less stress involved , it’s a much larger and more professional organisation with wonderful supporting management and staff.

So with my new lifestyle I fell pregnant. I will admit it still took 7 months but I fell naturally. No chemical HRT no IVF naturally! I felt on top of the world.

So my advice is. If you are struggling to fall pregnant naturally don’t discount HRT and IVF however also don’t be dis heartened. If like me you are open to alternative medicine, go speak to a natural therapist or even an acupuncture specialist. They will be able to help put you in contact with the people who can hopefully help you bring a baby to this world.

I now have my wonderful little man whom I adore more than anything for and am extremely thankful and fragile to have him in my life. If I do encounter these hurdles again I will most certainly try alternative therapies again. 🙂

Flat tummy? Coming up!

Are you obsessed with having a flat tummy?

Here are a few quick exercises that will have your tummy flatter in no time! However remember exercise is only part of the equation, diet is a huge factor in keeping your tummy flat! Certain foods contain gasses that can keep you bloated and too many fatty foods simply ‘keep you fat’ ….!

Give these a go, hold each exercise for 30 seconds and repeat 5 times each exercise. Make it fun and do it circuit style, do the first exercise holding for 30 seconds, then the second exercise again holding for 30 seconds and continue on until all 5 exercises are completed. Repeat each exercise 5 times!

First exercise –

Get in a forearm plank with abs engaged and feet wider than hips on sliding discs. (Or put some socks on) Raise hips in the air as high as possible, sliding feet in together, and holding abs in sucking them towards your spine. Return to starting position.

Second exercise –

Lie face up with hands clasped behind head, legs extended about hip-width apart keep feet flexed. Engage abs and sit up, bending knees and sliding heels into body. Slowly lower back to starting position. If this hurts your bottom / tail bone, use a low pillow to cushion.

Third exercise –

Lie facedown with arms overhead, open your legs hip-width apart, toes pointed. Extend spine and lift chest off the floor, sliding arms downward towards your sides as your body lifts. Return to starting position.

Forth exercise –

Get on all fours with your toes tucked under again in socks. Tighten your abs and lift knees a few inches off the floor, keeping hips in line with shoulders. Swivel your knees slightly to the right, pivoting feet, keeping shoulders over hands then swivel knees to the left. Continue, alternating sides. Instead if holding this for 30 seconds each, try rotating to each side holding at each side for 10 seconds.

Fifth exercise –

Get in a side elbow plank position with right elbow bent under shoulder, left hand behind head, legs and hips straight keeping your feet flexed. Extend left leg in front of hip (keep knee as straight as possible, bending to modify if needed) and touch toes with left hand. Return to starting position. Switch sides to complete set.

Remember feeling toned and confident is also your mindset, thinking healthy, eating healthy and living healthy are the most important things you can do for yourself!

Also remember that being thin is not always healthy, a lot of people starve them self to be thin. This will have adverse affect long term as starving your body is mainly starving your organs and by starving them you cannot function properly. Eventually your organs will ‘give up’ or ‘shut down’ from lack of nutrients, which we all get from food, eating a well balanced diet is key!

Remember it’s only as hard as you want it to be!