There was soo much interest in this little sheet I made up I wanted to make it available to everyone! Please find it attached above!
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Carbs have gotten such a bad rep! No wonder there is so much confusion when people talk about carbs. Let me try to clear some of these worries for you by just giving you the cold hard facts. This isn't meant to come across as some sort of science lesson but knowledge is power, and improving your diet is soo much easier when you understand what you are putting into your body and why.
Facts about carbs
If you eat a slice of cake (also loaded with simple sugars) right before you go to bed, your body has no immediate need for the glucose that will be coursing through your bloodstream, so it will store this energy in the liver for a short time. Since you don't require large amounts of energy in your sleep, your body may convert some of this excess glucose into a more stable form for storage, unfortunately, this is when we convert glucose into fat for later use.
Some diets will say no carbs after 6pm - again this is not the case. Carbs do not make you fat. It is just less likely that you will need to use them for energy. It is also good not to eat too close to bed time.
Carbs can be very nutritious as well as being a great energy source. What would make us 'fat' is if we eat more carbs (or anything else) than our bodies need to keep us going. If you eat in moderation as part of a healthy balanced diet you will not gain fat but you will be able to power through your workout and you will tone up and get lean.
Some people avoid things like white potato's because they fear the white carbs and must only eat brown or whole grains. Now I love wholegrain and brown rice etc but it's nice to have good ol mash once in a while!
Wholegrain carbs have a lower glycaemic load (Gl) which basically means they don't cause your blood sugar levels to spike as much as white carbs. The thing is after a tough workout, your body loves high Gl foods.
In conclusion, everyone needs different levels of carbs. Try eating them as unrefined as possible. Choose whole-grains for the majority of the time but don't be scared of choosing other carbs especially after a workout. The more "whole" a food is, the less opportunity people have had to add refined sugars and additives to it.
I hope this has answered any questions you had about carbs and why we definitely need them in our diet!
If you have any more questions - pop them below in the comments >
And please give this a thumbs up if you found this in any way useful!! Thank you :)
The word 'diet' comes from the Greek diaita and mean 'a way of living'. Everything we eat is a diet, it is our diet whether it is good or bad. There are so many diet plans out there that are so hard to stick to and leave us feeling miserable, hungry, deprived and like failures when we chuck it in. This can not be good, surely? So how do we snap out of this. How do we stop setting ourselves up for failure, ending up on a binge and telling ourselves we will start Monday? The answer is simple - We stop 'dieting'.
The diet culture has sucked all the joy out of eating. We are constantly worrying - people are even feeling bad about the natural sugar content of fruit! We have completely lost the point that food is there to sustain us! It is there to nourish us, to give our bodies energy and it should be enjoyed. Don't sacrifice a healthy mindset in pursuit of the 'perfect' body.
Wait? What? But I want to lose weight and get trim, how can I do that if I am still eating the way I am?
Ahhh, well you see just because we are not going to diet does not mean we can not still pursue our goals. We can have our glass of wine, we can eat our chocolate and we can even have that yummy birthday cake someone bought into work - because hey, it'd be rude not to right. We can allow ourselves these things and not feel guilty about it. Not only will we not feel guilty about it but we will ENJOY IT.
This sounds too good to be true, how am I going to eat 'rubbish' and still achieve my goals?
Very simply. We are not putting restrictions on ourselves but we are also going to work on improving our daily habits. By changing the way we think about food and changing our habits we can achieve a way of living - a true sense of the word diet with out any mad rules, without any guilt and without being so hard on ourselves. Good nutrition is soo important. Making sure you are getting enough good fats, clean proteins and fresh fruits and veggies are essential and making small changes will help you towards this. So even tho we are going to allow ourselves to have 'treats', we are not going to go mad on them. The more we start to focus on what we eat and how it makes us feel, the more we eat out of love. We start to love how eating healthier makes us feel (and look) which leads us to take better care of ourselves, make healthier choices without restrictions or rules.
It is for this reason my plan will NOT involve a one size fits all meal plan. Instead it will have recipes, tips, meal prep ideas and healthy swaps to help support your way of living and get you the results you want. You will look and feel beautiful knowing you are making small positive changes each day that are realistic for your busy life style. By making these changes you are much more likely to stick to them, enjoy them and feel healthier than you ever have.
My new plan is coming soon!
Comment below and please tell me 3 things you find challenging when it comes to losing weight / getting toned >
What is a detox? Doesn't the body detox itself naturally?
Basically Detoxification means cleansing the blood. This is done by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin. So yes, the only thing that can detox your body is your body.
But what if we can give it a helping hand? What if we could give our body the essential nutrients it needs to get back into balance and eliminate the toxins that are causing our bodies problems. What if we cut out caffeine and sugar for just 9 days and focus instead on giving our body fresh foods, good carbs and healthy fats and protein. Giving our bodies all the macro and micronutrients it needs while also getting our mind back in control. Often we don't see our bad habits because they have become second nature but by following even a short plan we can start to realise our bad habits and change them into good ones. This is why a 9 day plan is so much more than a 9 day plan. Our C9 is a 9 day cleanse. 9 days where we will work together to get you back on track to a healthy mind and body. The problem with a lot of cleanses are that they fail to provide the protein needed for a healthy balance and lack important vitamins and minerals. This is where our plan shines. It has been expertly put together with your bodies needs as the utmost important factor. Our main focus is eating well and taking supplements and protein shakes that compliment our diet - not replace it.
If you want a quick fix then stop reading now, there are no quick fixes when it comes to health. You have to take what you learn on the cleanse and use it to guide you after. Weight loss can be one common result of a cleanse but it is definitely not the point of it. If you want to focus more on weight loss and toning after we have follow on plans with much more advice on nutrition and workout schedules to suit you - with the added bonus of videos to workout along to. Its kind of like a personal trainer in a box ;) And of course you will have my support and guidance whenever needed.
If you would like more info about any of our plans including the c9 or Fit15 programs please feel free to give me a message or head to my supplement advice page. You can change all your negativity energy and start enjoying life to it's fullest. It just takes 1 healthy change at a time. You got this.
#cleanse #detox #mindfullness #hope #strong #takecontrol #mindandbody #healthyliving #healthymind #wellness #c9 #forever #foreverfit
What is Digestion?
Digestion starts as soon as we put that yummy piece of food in our mouths. We break it up using our teeth as we chew and the saliva helps this process by adding moisture. The saliva also has an enzyme called amylase which helps break down the carbohydrates. Our food now resembled a round piece which is now called a bolus. We then swallow and it continues it's journey down our esophagus.
The esophagus is approx 10 inches long and connected to our stomachs. The bolus moves down the esophagus with peristalsis movement. The stomach receives the food and mixes it with gastric juices. The protein starts being digested in the stomach. The stomach can only absorb a limited amount - mainly water, salt and lipid-soluble medications. The food that was originally put into our mouths is now called a chyme and is moved along to the small intestine.
The pancreas, a long soft gland behind the stomach, then stows digestive enzymes into the opening of the small intestine. The carbohydrates, proteins and fats can now be broken down. There are different pancreatic juices for different aspects of our food.
The liver makes bile. The bile salts will help with the digestion of any fats. The bile will join the pancreatic juices in the small intestine. If you are lucky enough to still have a gallbladder this bile can be stored for later use which explains why my gallbladder-less body has some trouble digesting a high fat diet!
One of the largest glands in the body is the liver. It has many jobs in the body, one being to help us digest our food. It does this by producing bile that breaks down the fats. It also carbohydrates and proteins turning them into fat molecules. Our bodies will then carry these molecules to our adipose cells where we then store them.
The peristalsis movement, as mentioned earlier, moves the 'food' to the small intestine. A lot of the absorption of nutrients takes place here and it has plenty of opportunity to do so in the 18 to 20 feet of small intestine! The pancreatic juices and bile from Gallbladder will help digest the food here too. This is also where the nutrients from the chyme will be absorbed. The villi (little structures) is where the nutrients are absorbed in the small intestine.
The remainder of the chyme will travel on to the large intestine where water and electrolytes are absorbed. Any leftovers are stored in the large intestine and will now be feces where they will stay until it is time to poop!
Ok so now we know the science of it – How can we improve our digestion?
What can we do to help our body out? What steps can we take to reduce bloating, constipation, IBS and any other problems we may be experiencing? Or maybe we just want to help it out to avoid getting any problems in the first place!
80% of our immune system is located in our digestive tract so it is soo important we look after it!
You can find more information about good supplements to take on my page here.
Comment below if you found this helpful. What would you like to know more about?
I have just discovered putting a few drops of essential oil on my yoga Matt and oh man, I am in love!!
Why have I never thought of it before?! Not only does it smell great but did you know different oils have different health benefits? People have been using these organic compounds extracted from plants for over 5000 years. Many use them for healing purposes but they are also good for relaxation, beauty care and cleaning (I make a fantastic natural lemon one).
There are so many different oils available that I will not go into all of them but I will tell you about my favorite three.
Peppermint: Supports digestion, improves focus, boosts energy, fever reducer, headache and muscle pain relief.
Lemon: Great to use in homemade cleaning products, improves lymph drainage and cleanses the body.
Lavender: Calming, good for anxiety, helps with sleep, good for insect bites/bee stings, good for cuts (Drop Lavender oil on cut to stop bleeding, clean wound, and kill bacteria) and can also add to recipes!
Essential oils are very small so they can pass through the skin and into the body quickly. If you want them to last a bit longer and be more gentle on your skin, you can dilute them by combining them with carrier oils.
These larger oils that come from the fatty part of the plant can increase the length of time the essential oils stay on your skin and also prolong the aromatherapy effects.
Common carrier oils include:
Using an Essential Oil diffuser is also a great way to use these oils.
hat are your favorite essential oils? Do you know what they are good for?
Tell me below in the comments.
You can find the essential oils pictured using this link here.