Tuesday's Change week 21 - Chia Seeds

This week's change is a tasty one! Chia Seeds. Start adding them to your daily meals or shakes. You won't regret it!

Why should you start eating Chia Seeds?:

I mean there isn't much more I can say about that is there? The benefits are immense and they take on the taste of the food you add them to so they can taste how you want them to!

I get my Chia Seeds in my local health food shop and some large suprermarkets also stock them. If it's something you want to invest in for the long haul you might be better off buying in bulk. I got some here and they are Organic. They may seem expensive but they go a long way and last for ages.

Here are some suggestions on how you can add them to your diet:

- I often add 1/4 cup of chia seeds to my Oat Bread, Recipe here

- You can add them to your breakfast or make my Choco Berry Granola, Recipe here

- Add them to soups or smoothies, they act as a thickener.
- Add them to your eggs in the morning.
- They go great in rice dishes especially risotto.
- They are great to bulk up cupcakes and buns like my Carrot Cake Breakfast Muffins, Recipe here
- Use them to thicken mousse like my Paleo Chocolate Mousse, Recipe here
- Use them to make puddings. There are some great recipes here.
- Sprinkle them on salads.
- Have them with some yoghurt in the morning

So there you have it. Lots of ideas and yummy recipes to add to your routine.

As always any questions just ask!

Tuesday's Change Week 14 - Cold Shower

The benefits of a cold shower (no jokes please!) are immeasurable and I can honestly say cold water cured me of a dreaded cold the morning of my wedding!

I had been suffering with a runny nose, feeling miserable and lacking in energy. A combination of stress, December storms and the excitement of the event. We had arranged to go for a swim on the morning of the wedding, braving the late December weather and icy cold waters. Lots of people advised against it, saying I would 'Catch my Death' but something was telling me to do it!

I now know exactly how it cured me. Want to know too? Keep reading.

How to take a cold shower:

1. Turn the water on, set to cold.  It doesn’t have to be ice cold, just cold.
2. Feet first. Your feet will adjust to the temperature fastest so get them under the spray and work your lower body under the water as quickly as you can. By the time the water is splashing your stomach you’ll be looking for a distraction so…
3. Hands second. Get your hands and arms wet, then splash water over your torso. By now your legs and front should be thoroughly wet.
4. Head under! You’re going to be be breathing heavily and involuntarily so be careful not to inhale any water through your nose or mouth.
5. Back last. Millions of nerve fibres are routed through your spine so getting your back wet is the hardest part. You’re going to feel a lot of sensations, almost an electrical charge crackling up and down your back. Get this wet last and try and spend as much time with the nozzle directed at the spine.

Why to take a cold shower:

1. It improves your immunity and circulation. Running cold water over your body at the end of a shower can improve circulation as blood is sent throughout your arteries to surround your organs. It can be viewed in the same way we run certain systems at high performance every so often to keep it maintained and well oiled. Increased blood flow can also help certain skin and heart issues as well as lower blood pressure, help clear blocked arteries and improve our immune system.

2. Eases stress & depression. Cold showers have also been shown to help decrease stress levels. One study found that exposure to cold helped decrease uric acid levels and increase glutathione, an antioxidant considered to be one of the most important for a healthy body. The participants swam regularly in ice-cold water during the winter months and it was found that they adapted to repeated oxidative stress. Another study found that cold hydrotherapy (i.e. cold showers) helped to improve moods and had an anti-depressive effect with no bad side effects or creation of dependency. Subjects were tested with one to two cold showers at 38 degrees Fahrenheit that were two to three minutes long. These were followed by a five-minute gradual adaptation to make the procedure less shocking. (see the link here for references to these scientific studies).

3. Speeds up muscle soreness and recovery. A study conducted in 2009 found that people who rested or immersed themselves in cold water after their exercise saw a decrease in onset muscle soreness caused by resistance training, cycling or running. It was found that a 24 minute bath in water with temperatures around 10 – 15 degrees celsius (50F – 59F) was most effective. Taking a cold shower after your workouts would still have a positive effect on muscle soreness as well. The longer you go the greater the benefit. Research also believe that alternating hot and cold at the end of a shower after a workout may help reduce pain and speed recovery by decreasing blood lactate concentration. (see the link here for references to these scientific studies).

4.  Improves hair and skin conditions. Hot water can dry out your skin and hair. Of course, it doesn’t help that there are high levels of chlorine coming out of our showers which has a drying-out effect on skin and hair as well. If you can run your shower colder or finish cold at the end, it’s a natural way to keep your skin and hair from drying out as cold water tightens cuticles and pores. This helps to prevent natural oils on the scalp and skin to be stripped away so easily. By keeping a proper oil balance you will have soft, shiny natural looking hair. This also helps to keep the skin and scalp cleaner as well.

5. Increased energy and cleansing breath: To combat the stress and shock your body goes through something called vasoconstriction occurs. Your blood vessels constrict pushing blood out of your muscles and extremities and into your core. You breathe more deeply during this state in order to oxygenate your system. You’ll feel better, more energetic and awake. As an added bonus this improves circulation and helps your muscles recover from exercise more quickly.

6. Boost your metabolism, detox and aid fat loss. The sudden, sharp change in temperature sets your body's metabolism and lymphatic system into overdrive. This will help your metabolism speed up and promote drainage of toxins from the lymphatic system all aiding fat loss and an overall better working of the digestive system.

Well if they aren't 6 good reasons to brave the cold I'm not sure what is! Take a look at a similar post I did last year on the benefits of cold water here.

So all you have to do is blast yourself with cold water, preferably first thing in the morning. I wash in normal temperature shower water and then blast the body with cold just before I get out. It is so invigoration and will set up your immunity, skin, hair, mood and energy levels for an amazing day ahead.

Brrrr but worth it!

Tuesday's Change Week 5: Oil Pulling - Detox and boost Immunity

This week's Tuesday's Change is a simple one but takes some practise and some getting used to. I have been oil pulling on and off for a while now and in January I decided to make a proper committment to it. I over indulged so much over Christmas my body was showing it. Since I've been doing it every day (I think I missed 2 days in Jan) I can really see the benefit in my skin, teeth and just how I feel. I feel cleansed and my skin is glowing. It's also freezing cold here in Germany and I'm house training a puppy so I'm in and out of the cold almost every 20 minutes. So far I've had no sniffles or cold! It really works to boost your immunity!


So what is Oil Pulling? this tutorial video above will help you get set up and learn all about it.


It is an ancient Ayurvedic treatment dating back over 3,000 years, oil pulling involves placing a tablespoon of extra virgin organic cold pressed oil (I use coconut oil, but sesame or olive oil is fine too) into your mouth and then swishing it around for up to 20 minutes. I started with 5 minutes and worked my way up. Swish it around your mouth, pulling it between your teeth, then spit it out. Whatever you do, do not swallow the oil as you will ingest the toxins you are trying to wipe out. Afterwards brush your teeth with an all-natural fluoride-free toothpaste, and rinse your mouth out. And you’re done! It really is that easy.

The mouth is home to millions of bacteria, fungi, viruses and other toxins, the oil acts like a cleanser, pulling out the nasties before they get a chance to spread throughout the body by swallowing.

This frees up the immune system, reduces stress, curtails internal inflammation and aids overall health. I do it while preparing Eamon's (my new puppy) breakfast and taking him for a walk. You can do it while you lie in bed waiting to wake up, or even as you shower first thing in the morning.

My partner loves this as I can't natter away to him in the morning (I'm a morning person!) while he is waking up! It also gives you some time to yourself where you can just be silent and connect to yourself.

It will feel bizarre at first and you'll be so tempted to swallow the oil or spit it out. But be patient and allow yourself time to get used to it. Build up the time and amount and if you feel the oil increasing in volume this is good. It's pulling all the toxins from your mouth and you will then get rid of them when you spit!

Benefits of Oil Pulling:

Improved gum and teeth health

 Detoxify and clears up any skin issues

 Great for people who suffer with sinus, congestion or phlegm issues

Aids fat loss by detoxifying the entire body

 Better breath and whiter teeth

Improved Energy and Immunity

Improved sleep

 Regulated hormones - help with menstrual cycle and fat loss

Reduces Headaches

Dramatically reduces hang overs!

Check out this great article about someone's honest and real feedback after trying oil pulling here.

And that's it guys. Try it and let me know how you get on! Even take before and after pictures of your skin if you feel it needs clearing up. I'd love to see them. This change takes some committment and time to see the benefits so stick with it! You can do this, it will make you feel amazing in just a few weeks!

Tuesday's Change. Week 3. Exercise!

I know I know! I bet you were all wondering when I would announce exercise as one of your challenges. Well it's here so get prepared! But trust me if you've felt the benefits so far from being properly hydrated and eating more vegetables then they will both fuel you to feel like a Rockstar after you begin regular exercise!

Fot overall health you should aim to move in some way everyday. I'm sorry but it's true! If fat loss is your goal then you need to step it up even more and do more intense exercise.

 The aim for this challenge is to do at least 20 minutes of exercise, 5 times a week. On the other 2 days a brisk walk or gentle swim will suffice. So get up, get moving and get your blood pumping.

20 minutes of exercise 5 days a week 

You don't have 20 minutes? How long do you spend watching TV, on social media, playing Candy Crush? Set aside the time, make it your priority and it will happen. 

The type of movement is totally up to you. If you have a dog then bring it for a cross country walk, if you like running go run, if you have bike dust it off, if you have kids chase them around the park, if you are broke do an at home work out, if you live near a pool dive in, if you want to revisit your childhood get skipping. There is so much choice out there and such a wide variety. Find something you enjoy and even better pick a buddy who you know will keep you motivated. You're far more likely to go for a run or to a class if you have pre arranged it with a friend. 

Here is a list of activities that I recommend but you find what fits your schedule, budget and capabilities. Exercising in the morning before breakfast is best but if you aren't a morning person do it when it suits you. Anything that gets your heart rate up and makes you break a sweat. 

Power Walking

Running

Swimming

Cycling

Gym

Classes (BodyPump, LBT, Swiss Ball, Spinning etc)

Weights

CrossFit

TRX

Yoga

Pilates

Thai Chi

Martial Arts

At home work outs - some examples below and more here on my Pinterest #TrainDirty page

 

If there is a movement you are not familiar with put it into youtube there are some great, free 'how to videos'. 

If you are used to exercising maybe 2 times a week then try and aim for 5 days a week and 2 days of 'Active Rest' like walking or a gentle swim. If you are going from the couch to 5 days a week then ease yourself in. Start with brisk walks and body weight movements before you go picking up the heavy bars in the gym! Be realistic and build your way up to more intense exercise. We all know that feeling where we give it our all and then can't walk for 3 days and you are totally put off. Never good. So if this is all new to you take the other 2 days to completely rest. Often rest is as beneficial as exercise when you are doing more intense work outs!

You may find as you step up the exercise that you are more hungry but please don't be tempted to scoff back the choccies. Feed yourself well to fuel your performance when exercising.

So that's it Jeanies! Get up, get moving, get the blood pumping and heart beating. We as humans are designed to move. So move!

Week 1. Tuesday's Change. Drink more water!

It's the first week of my 'Tuesday's Change' series and for most people this week will be based around returning to normality, routine and work. For that reason I have kept this week's change simple!

All you have to do this week is drink more water. That's it! Sound easy? Well it's all about detox this week and helping the body slowly get back into ridding all the toxins and bad food consumed over the last few weeks. 

Check out my post here entitled 'Are you taking the Piss?' where I outline the benefits of proper hydration for not only detoxifying the body but also to allow proper daily function of all your systems. 

We all need different amounts of water depending on how our body operates, what physical activity we do, how well our body is functioning and how good old genetics have decided to make us. So I can not sit here and tell you the exact amount you should drink everyday. 

The guideline of 8 glasses a day is a good one but like I always say we are all different so there is no one rule for us all.

A good marker to check your hydration is your urine. Yes it's true, you have got to start looking at your pee!

So here are 4 easy steps to help you drink more water!

Step 1: Monday - measure how much water you ordinarily consume naturally in a day. You can do this by filling a water bottle of known volume and seeing how much you drink. Note down the volume. Do not include teas or coffees or milk and juices. Just water!

Step 2: Tuesday - Make the change! Decide to slowly increase your consumption of water. Make it an extra 500ml a day (or more) to begin with until by Friday/Saturday you should be up to at least 3 litres or as much as you need so your urine is comparable to levels 1-3 on the above chart! You'll eventually begin to get really thirsty as the body starts to realise it is now being adequately hydrated and it will begin to look for more. Yes, you will have to go to the toilet more but eventually your bladder will adapt. And remember every time you go to the toilet you are ridding the body of more waste! Winning!

Step 3: Begin carrying  a reusable water bottle with you. Everywhere I go I bring one. This is a handy way to ensure you can always have water and you aren't wasting money or damaging the environment with bottled water. I got my bottle here and it was worth every penny. Try and get BPA free plastic or a glass bottle if you are concerned about chemicals leeching into the water.

Step 4: If you are finding it hard to drink just plain water then feel free to add fruit slices or herbs to the water. Just nothing with sugar! My favourite (and best for detox, health and flat belly - winning!) is pictured bellow. Make it up the night before and bring it with you for the day.

Super Valu have trays of fresh ginger at the moment for 89c. You can't get cheaper than that!

So that's it guys. More water. Simple. Stick it out for the week and I promise you'll be feeling amazing in no time. 

Running a body dehydrated is like trying to run a car with low oil. Yes it works but things start to break, creak and just don't work as well. 

I know with the current water charges in Ireland this might be the last thing you wanted me to say but remember it's your health and body. Look after it. It's worth every penny!

Keep drinking and keep looking at your pee pee!

Tuesday's Change. 7 days to enhance your life.

No one likes Mondays right? So I always try and start new things on a Tuesday. As my good friend John says 

"Tuesday is the day we choose"

So I will be running a series of posts each Tuesday with one suggestion to try that week. The challenge is to implement that change into your every day life for the next 7 days. With the aim being if you can do it for 7 days it will hopefully become part of your routine and you won't even have to think about it any more!

They will all be small and easy changes ranging from trying new foods to exercises to positive thinking and lifestyle changes. Just think one change a week, every week for the year you can transform yourself and the world!

I want you to look at this challenge as a positive step. You are not limiting yourself, going on a diet or restricting yourself from having things. Instead you are choosing to introduce better food into your day, doing more exercise and being more relaxed and positive. If you are constantly thinking of all the things you can't have you will go insane! 

I will host regular question and answer sessions live online each week where you can comment and ask questions, get support and tips from other people taking part and myself. A little community of people all doing the challenge. It's only 7 days right?!

Tuesday's Change. 7 days to enhance your life!

To take part all you have to do is share this post and tag a friend or friends who you think would also benefit from this challenge. It is statistically proven that friends who partake in a challenge together, whether it is diet, exercise or lifestyle changes, will be more successful as they have that support network!  When one is weak the other will be strong.

Make 2015 a year for you. A year to enhance the amazing person you already are!