Health and Fitness

6 easy high protein snacks - for on the go people!

If you are trying to increase your protein, for whatever reason try these. I dont have much of a sweet tooth, so these examples are savoury in nature. Protein is not the only nutrient to be looking at - consider fat content and carb's as well - as well as salt content - but these are my 6 favourite

1: CHIC NUTS by Partnerfoods (Bought at Woolworths) 10.5 grams of protein / 50 grams - yummy and crunchy chickpeas - lightly salty

2: PUMPIN CRUNCH - by Mrs May's naturals - 9 grams of protein / serving

3: 1 EGG - 6 grams / egg or if it is my 104 gram egg (produced from my free range chook last week) - a fair bit more than 6 grams! I keep a few boiled ready to eat in the fridge at all times!

4: MILK - around 8 grams / cup of milk - you decide if you want low fat, or want to add something sweet

5: BAKED BEANS - 130 grams (which is a very small can) has over 6 grams - for a meal you'd probably want 2!!

6: YOGHURT - check the label but 1 cup has between 8-12 grams

Happy eating! Enjoy :)

Lessons Learned from FILEX Fitness convention

Well the annual FILEX conference has been and gone and much was learned! Professionally I had a lot of questions I wanted answered. Personally I discovered a few truths that were unexpected. Here's a summary of the top 10 things:

#1: the fitness industry runs on a lot of myths - what to eat, how to train, the importance of rest - unfortunately the truth is not that sexy, there is no magic, it comes down to a few basic facts - if you want to lose weight, eat less, exercise more. There are a few exceptions to basic common sense eat less move more - but basically that's it.

#2: there are some very strong characters in the fitness industry. Some of them are celebrities. And their approach is not always helpful - it perpetuates the myths

#3: the difference between self confessed couch potatoes that are lean, and self confessed couch potatoes that are obese is 2 1/2 hours of movement EVERY day

#4: High intensity training only needs to be carried out 3 times a week for maximum benefit

#5: I now have the formula for calculating after burn (the calories you burn once the workout is over, above what you normally would, just because you did a taining session)

#6: the body does not care what combinations of food you eat - for example adding lemon does not break down fats better, the body quite simply takes the nutrients from the food and uses them

#7: when seniors move in time to music their brains work better, then and afterwards

#8: the fitness industry really has to promote weight maintenance - not just weight loss - and I see that in the people that attend my gym - their weight and body composition really doesnt change much "consistent physical activity is the BEST predictor of sustained weight management after weight loss"

#9: lie down and lift one leg slightly - the order of muscle recruitment should be glutes, hamstrings, quadratus lumborum - however that is often not the case

#10: got grotty knees - the problem is often a lack of gluteal recruitment

I could go on and on - but that'll do - I learned heaps and I'd like to go back next year and learn more!

A testimony to Bikrum Yoga

When I turned 40 I was pregnant with child #3 and stiff as can be. My spine was not only stiff but felt like if I was going to experience any unexpected movement something would ‘go’. I avoided the dodgem cars! How boring! I thought I have 3 young children, I cant pull back from life like this. I needed something very different to all I’d done before. My back stiffness is longstanding – I’ve been trying to improve it for decades and I’m glad I didnt stop fighting the good fight. However, coming from a background of PE teaching, regular participation in sport and gym attendance I am still perplexed as to why I’m so stiff – it’s not like I’ve been sitting on the couch or have a sedentary job.

I attended my first class when my daughter was 5 months old. I had weight to lose, a core to strengthen, a very stiff back, and was coming up to 10 years of suffering golfers elbow (another child rearing consequence). I got through the first class and could not sleep that night. My back felt like I’d stripped 10 years of stiffness out of it. I was so excited! I kid you not – it felt that good. 1 class. My elbows also began to heal – I found the exercise of laying on my pronated elbows excruciating at first, but within a few weeks a lot of tension was gone, flexibility and stiffness in the joint had improved. Bowels also improved. I'd been told I had a lazy bowel, and I think that’s right – but I’ve gotta say if I’m a bit bunged up then a bikrum class always helps within 24 hours – things are moving again.

I’ve never been a particularly flexible person, still not, But it is a testimony to the practise that at 43 I am more flexible than I’ve ever been. I’d also like to add that for a short time I was practising Fit Hot Yoga and the benefits diminished. But within 1 class at the Newtown Bikrum Studio I felt progress in my overall wellbeing – particularly spinal health.

What is most amazing is that although I’d love to come more regularly I generally only come twice a week, rarely do I make it 3 times, and I’m going through a busy time and can only make it once a week atm. I’d love to do more, but there you go, life is busy. Still, I’d really miss my once a week, in fact I’d have to be really sick to miss that – one class is better than none!

So there’s my testimony – amazing results, without a huge commitment, just a regular one.

Not sleeping?  This works for me . . . .

I suppose I fit into the category of sleep disordered. That is, I sleep well, every single night, except when I need to get up early for work. This is a problem because I usually have to parent all day, and then take a class, sometimes 2 in the evening Sometimes I feel totally mental because having a nana nap is not possible with a little one at home.

Search the internet and you will find hundreds of articles on sleep, or lack of, and what to do about this. Sleep hygeine is what its called - obvious things like no caffeine after 4, no late night sport, and reduce the technology just before bed, try not to have day sleeps. . . .

After many many years of having this problem when I have to work any kind of shift that starts around 6am I decided to visit a naturopath with a yogic background who specialises in sleep. I've have 2 early mornings since then, and not perfect, but improved sleep.

Here's what's in my toolbox of strategies to get me off to sleep
1: Have to admit I take a sleeping tab to get me off - i was taking 1 1/2, now just the 1 - I plan to reduce and remove this when day light savings finishes next week and I'm really confident with the process
2: I've convinced myself I'm going to have a crap nights sleep so I needed to change my internal dialogue - now I say 'let the darkness in' I do this literally by leaving the curtains open, and I can see the stars - it's very calming to me
3: Let the darkness in in other ways - dim lit rooms being key here
4: deep abdominal breathing from 20 down to 1. I think the lowest I've got is 8, but generally I lose the process and have to start again at 20. Whatever, just roll with it
3: Camomile tea, before bed, and during the night should I wake (yep its cold by then)
4: A sleepy herbal brew before bed (yuk, but essential I am told)
5: Full cream milk drink with ginger, cardamon and cinamon stick gently heated through over an hour, and then honey stirred through - just before bed
6: No technology from 6. No FB, computer, or stimulating telly

So that's my strategy, what works for you??