Wednesday, December 21, 2011

Earn your Christmas time FEAST!

Yup that's right....just like you work for your money you should also work for those yummy Christmas lunch calories. Cheat meals don't come cheap! LOL


We all know when it comes down to it and that Christmas pudding is staring you in the face.....you'll eventually give in! If you don't... WELL DONE!!!!!
If you know you will give in then the back up plan is to earn those calories BEFORE HAND!

Hit the gym twice a day, add in that extra workout daily from now until Christmas lunch, don't allow yourself any cheat meals until Christmas Lunch or what ever other occasion it may be.

The benefits:

  • You wont feel as guilty when you do go for that fattening meal and pudding. You earned it, you planned on eating it and you know you've burned those extra calories in advance!
  • You wont gain weight because you've "EARNED" those extra calories by working out extra hard a couple of days before the event.
  • You start to understand how easy it is to gain weight by pigging out and giving into your cravings, you also learn how much work you need to put in to keeping a lean and trim figure, so you'll think twice before other pigging out sessions.

Now go earn that Christmas Pudding! Add on at least an extra 500-700 calories burning workout to your usual daily workout routing! So an extra hour of cardio should do the trick! 


Happy guilt free Holidays!

XXX
K

Monday, December 12, 2011

Your Holiday Workout!

Hello!
Apologies for not blogging in a week but I was away in Sunny Cape Town and decided to have a complete break which included one from E-mails, cellphones, social networks and blogging too..sorry!

But I'm back and I have some tips on what exercises and training to do while you're away on holiday!
Here are some of my tips on how to stay in shape whilst away :-)

Enjoy the Fresh Air

If you are going down to the coast to enjoy some ocean views and Sunshine kisses then it would be a crime to not enjoy the benefits of a beach holiday!
To keep your metabolism active and to start your day in a fat burning zone have a cup of coffee, no breakfast and go for a early morning beach walk or jog. Take your man, friend, children, baby in pram or ALL of them if that's the case LOL, and go to the beach!
 The Ocean is at it's calmest, the air is crisp and fresh, the beaches are not crowded and the Sunshine is filled with Vitamin D! AND it's not as hot and dangerous as it is mid-day.

Your goal is to walk briskly or jog for at least 50 minutes. You should be able to walk between 5-8 kilometers. It really isn't that much and walking/jogging on the beach is so beautiful you'll do 5km's before you know it! Get the heart rate up, get into your fat burning zone, breath in the fresh Air and enjoy healthy quality time with a loved one.

I walked every morning and did at least 7.5km's every morning. it was glorious! I envy all Capetonians! If you live in CT you are SO LUCKY to live in that beautiful city! ;-)

That's your cardio done!
Now..
Hit The Sand 
Do 30 lunges on each leg.
(a Lunge...do the exercise correctly to avoid any injury by not allowing your knee to go over your foot )


Then hit the sand and do 3 sets of 15 push ups and end off with 3 sets of plank to work all the core muscles! Hold the plank position for at least 30 seconds at  a time...DON'T CHEAT! ;-)) 
(make sure you dont dip your lower back, belly button pulled in tight and make sure your whole body is straight like a table top)

Now you're done for the day. 
Walk back to your hotel/holiday home and prepare a fruity summer Smoothie!
You know I like all things berry so mine was all the berries I could find, added into a blender with Bulgarian fat free yoghurt. You can also try Banana, cinnamon, tiger oats and a teaspoon of peanut butter for a more textured sweet smoothie ;-)

I've tried some awesome Holiday pack supplements. I'll post that this week too.

Now no excuses for not training while you're on Holiday ;-)
XXX
K

Friday, December 2, 2011

Supplement of the week- Green Tea

Why Green Tea?

Well firstly because I'm a TEA-HOLIC! On a hot summers day I'll order a tea.... I know my friends think I'm crazy too! But in actual fact a nice hot cup of tea can cool you down as it increases your core temperature and your body automatically goes into "cool down" mode.
I like to drink normal tea with 2 slices of lemon after a meal....I just can't not have a cup of tea after I've eaten I feel like it helps me settle my meal and digest my food, plus its been a family ritual since I can remember. Right back to green Tea! LOL

So Green Tea is great for you because it has a powerful antioxidant known as EGCG (epigalloctechin gallate) , it lowers cholesterol levels, increases your metabolism ( meaning you burn more calories- YES PLEASE) and it inhibits the formation of abnormal blood clots which is one of the reasons so many people have heart attacks.
Green Tea has been used as a medicine in China for over 4000 years!

Green Tea, Oolong and other black teas all come from Camellia sinensis plant leaves. The difference between Green Tea and other normal black teas is that for Green Tea the leaves are steamed which prevents the EGCC from being oxidised!

In a nutshell Green Tea has many benefits:

  • Lowers Cholesterol
  • has antioxidants
  • Increases metabolism & Fat burning body fat
  • Helps prevent Blood Clots
  • Lowers risk of cancer
  • Has less caffeine then coffee

BONUS: If you don't want to drink hot tea the beauty is that you can drink Green Tea chilled, it makes for a very refreshing iced tea ;-)
Try Woolies organic Tea.
 References: Greet Tea: The Natural Secret for a healthier Life

Enjoy at leats 2-3 cups of Green Tea daily to boost your energy levels, metabolism and increase those body healing properties.

Cheers to that!

XXX
K

Thursday, December 1, 2011

Understanding calories

One of the reasons people keep on gaining weight is that it sneaks up on you!
If you look back at photo's of yourself from 7 or 10 years ago most will notice they have gained quite a bit of weight! But if every year you put on 2-3 kilo's you don't really notice it. Add up the 2-3 Kilos over 5 years and you have over 10 kilos of gained weight!!
For example 1 kilogram of body weight is approximately 7200 calories. Just one extra pat of butter each day (85-100 calories) will add to approximately 5 kilograms a year to your weight!
It's that little snack here and there... that one holiday where you think, "its okay I'll go to gym when I get back" and so on....

That's why it is important to understand Calories and how they work so that when you do cheat and indulge you understand what goes into burning it off and not gaining weight but maintaining or losing weight depending on your goals.
Counting Calories and increasing activity
A calorie is a unit of heat or energy, created by the body "burning up" the food we eat. This calorie is the basis for determining what our weight should be and what our diet should be.
Scientist use specific terms to indicate how many calories you need to stay alive, keep your heart pumping and your temperature normal.
We need approximately a calorie each minute,simply to keep living.
The good news is you burn calories EVEN WHEN YOU SLEEP!!! Thank God ;-)

Most men and women need from 1000-1500 calories as their base requirement...HOWEVER when you work, talk,think,walk etc you burn up additional calories and therefore need to take in more calories.

To give you an idea:
  • Sitting & resting- 20 calories p/h
  • Standing -25 calories p/h
  • dressing -35 calories p/h
  • Mental work -10 calories p/h
  • Walking (easy)-100-125 calories p/h
  • Light house work - 70 Calories p/h
  • Strenuous exercise- 200-500 Calories per hour
  • swimming -200 calories p/h
Before you go on another crash diet educate yourself on how to eat properly, track your calories and burn them off. I'm not saying you need to walk around with a calculator but have an idea in mind.

For an active women going to gym 3-4 times a week burning over 500 Calories at the gym try not eat more then 1800-2000 calories per day. If you're trying to lose weight you want to create a calorie deficit meaning you burn more calories then you eat. The easiest way it to get a heart rate monitor and calorie counter . It will calculate the calories you have burned according to your hear rate, weight, age and gender. I have a Polar watch and I'm loving it. You can also try phone/ipad apps.
 For blackberry I like the "CALORIE COUNTER BY FATSECRET and for ipad try the LIVESTRONG CALORIE TRACKER. It's a great way to keep a diary of what calories your burning and eating.
Try create a 500 calorie deficit so if you're eating 1800 calories a day you want to burn 2300 calories in total. If you burn 500 calories at the gym and eat healthy you know for sure you've managed to burn 500 more calories then you've taken in. You'll lose half a kilo a week ;-)

Here's an average 1600 calorie daily diet intake:
Breakfast:
1starch- cup of bran flakes, 250 ml fat free milk
1 fruit
1 tablespoon nuts

Snack 1:
2 fruit
1 hard boiled egg

Lunch:
1starch- slice of Low GI bread 
1 protein-chicken breast and salad with 1/4 Avocado, olive oil and balsamic vinegar

Snack 2:
Whey Protein shake or
2 table spoons of Hummus, salad/Veg
1 fruit

Dinner:
1 protein-180 gram grilled fish
1 starch-1/2 cup brown rice
Steamed/grilled veg, 5ml Olive oil

Evening snack:
1 small tub of fat free yoghurt
(Please remember to consult your doctor or dietician before making any drastic diet changes, especially if you're diabetic or have a medical condition)
Now THAT ISN'T SO BAD IS IT??!! :-))

PS. all fatty foods you can roughly give them a 8 calorie per gram estimate. So if you're eating 5 grams of butter its already 40 calories!

Keep active, at least 30 minutes of cardio a day as well as some toning or weight training and make smart food choices ;-) If you're going to indulge keep in mind you'll have to work it off at the gym so those centimetres don't sneak up on you.

XXX
K

Thursday, November 24, 2011

Kim Kardashian Celebrity diet of the week

Every girl decides to go on a major diet and exercise routine before her wedding day.
Before Kim's wedding she was  on a total body workout, she would often train twice a day. Her mission was to drop 2 dress sizes without losing her famous curves.
Kim's Training Routine
When Kim trains she breaks a sweat 2-3 times a week with bicep curls and lunges. This is great functional training because she's building muscle, increasing her heart rate and therefore burning more calories and body fat as well as toning her muscles. By combining bicep curls and lunges you're also training the core as it has to be engaged in order to give you strength and balance to do the exercise.

According to E! to add to this she also goes to Barry's Boot camp where they do an hour long high-intensity interval training. According to US Weekly Kim would go up to 5 times a week.
Interval training is a great way to tone, burn calories and blast that body fat off!



Diet
To get the weight off Kim had to make some diet changes. She said no to the Junk food and yes to Grilled chickens and salad! If Kim orders chicken or a turkey burger it's without the bun. 

Kim Kardashian's Diet is basic. She stays away from junk food and limits herself to roughly 1400-1500 calories a day. Here is a sample of one daily meal routine:

Breakfast: Smoothie made with peanut butter, bananas and protein powder
Lunch: Chicken salad with low fat dressing, iced tea with 5 sachets of Equal sugar sweeteners
Snacks: Sugar cookies, sliced apple with 1 tablespoon chunky peanut butter (its my favourite snack too)
Dinner: A tiny slice of pizza bread, a piece of grilled salmon served with pesto sauce, 1 cup of brown rice and  2 cups broccoli
See! Even Kim Kardiashian has to work out super hard to lose that extra weight and keep lean and trim. Even if her marriage is already over.....*Sigh*


(PS. I just LOVED Kim in the Blonde hair so I had to add the picture in )
Stay motivated! December holidays are around the corner ;-)

Much Love
K
XXX

Wednesday, November 23, 2011

Momentum 94.7 Cycle Challenge

I'm proud to say we did it! My husband and I along with some friends created Team Midrand SPCA and we  cycled for all the furry kids out there.

Because it was our first time doing the 94.7 Cycle challenge our goal was not time based but simply to finish before the cut off time!





We trained on average 3-4 times a week in total. We would go on off road bike trails on the weekends and during the week we cycled on road tracks like Kyalami Race track. It's a totally different experience cycling off road or mountain biking to road cycling.
With our weekly training and higher protein lower carb diet I lost weight and my fitness level has shot up beyond my expectations!

Doing the actual 94.7 Cycle challenge....on mountain bikes, I might add ,was such a pleasant surprise!
Firstly 94.7 Highveld Stereo/Primedia and Momentum are incredibly organised. To be able to manage thousands of people to park in the correct area and to get to the start line in their seeded groups on time is an enormous task on its own not to mention all the other elements of the event. Not only was it well organised but the vibe was incredible!
People cheering, music pumping and MC's informing and motivating cyclists.

Out team Midrand SPCA was at the start line, the 5 second count down started and off we went!
It's such an unbelievable feeling cycling down the M1 highway with no cars in sight....all 3 lanes are for you to spin as fast as you can. We cycled into town.... the vibe was amazing, people cheering us on "go girl you can do it" "on a mountain bike ...respect" Haha we had to laugh!

The motivation was amazing, the water points were full of smiling faces offering you fresh cold water and other refreshments, the latest top chart music playing in the background giving you momentum as you cycle on.
Thank you to all the people that took time out of their day to stand on the sides of the roads to cheer us on and offer us snacks and refreshments! You ROCK!

3/4 of the way into the cycle challenge and we were fine, no sore muscles, not tired....we surprisingly felt super strong! Until we hit the N14 highway..... let me tell you after you've cycled over 75km's that's when you start to feel it.
Thank God I prepared my Evox Cyto Crank which I was sipping on though out the entire race because it really gave me sustained energy.
We got to the 10km's left mark, the crowds cheering us on, the sweat dripping and we carried on pushing up that last hill.
Approaching the finish line the vibe was electric, smiling faces cheering us on and photographers snapping photo's of all the cyclists coming in about to finish. My husband and I rode through the Finish line together and received our medals.
 It felt AMAZING!!! 4h30minutes to cycle 100 kilometers on a mountain bike!!! WE actually did it!

This is one event I will definitely be a part of every year!! I loved every minute of it, the route is fantastic...I will never look at some of our roads in Johannesburg the same way again.....I drive on them daily...that's normal but I ACTUALLY CYCLED ON THEM!100 Kilometers of them!  ;-)
Thank you 94.7 Highveld stereo/ Primedia and Momentum to a superb event!
Thank you to our team for cycling at the event to create awareness to support our local SPCA- Midrand SPCA and Thank you to Evox products for giving me the extra edge! From Carbo loading, endurance & energy enhancing products to recovery shakes.

Till the next race... there will be lots to come. I'm hooked! ;-)

Happiness that we completed the race in such a good time and still standing!

If you're thinking about doing the cycle challenge next year I say DO IT! Just make sure you start cycling regularily a few months before,you don't need to be obsessive just get your heart fit,  have good quality supplements and it will be an enjoyable and amazing expereince! ;-)

XXX
K

Monday, November 21, 2011

Time out...

Just as much as your body needs to the get the blood pumping and muscles warm and active...it also needs a Time out.
It's that time of tranquility when the body, mind and soul recovers and restores its cells.

After many weeks of intense cardio training for the 94.7 Cycle Challenge, today is one of those days that I have made a point of doing no form of exercise what so ever!
I wont lie I am so used to being active that the thought has crossed my mind to go to gym and do a few laps in the pool or some circuit training. But After cycling over 100 Kilometers yesterday it is time to make sure my body has well over 24 hours of pure rest.


Why?
The Body repairs and strengthens itself in the time you give it in between workouts. Continuous training can actually weaken a strong athletic or fit body. Rest days provide Physical and Psychological benefits to your well-being.
Physically your muscles can rest, repair, rebuild and strengthen exactly where needed. You need the rest time to replenish energy stores and allow for your body to repair damaged tissues.
It gives you time out to meditate on your achievements, enjoy family time and most importantly "ME" time...many of us don’t get to do that and it is important to make that time for yourself.

Without sufficient time to repair the body will continue to breakdown from intensive exercise.

Another major focus of recovery has to do with replenishment. What you put in your body within 30minutes to an hour after excessive training or exercise is very important and has a large impact on how fast you recover and restore your fluids lost and optimizing protein synthesis (The process of increasing the protein content of the muscles, preventing muscle breakdown).
The best and easiest way is to get a good recovery shake. During my training towards the Momentum 94.7 Cycle challenge I've been using Rapid recovery from Evox and it does just that...gives you RAPID RECOVERY! I definitely recommend this product. Drink plenty of water and try staying clear of alcohol and cigarettes.
I just don't get how someone can light up a cigarette after an exercise workout.

So if you've been training hard, go give yourself a break.... replenish your body, mind and soul...

I'll be having a bubble bath by candle light tonight and then cuddling up to my husband ;-)))

Enjoy your Zen moment too.

XXX
K

PS I’ll be Blog posting my Blog post on the actual Momentum 94.7 Cycle Challenge tomorrow!

Thursday, November 17, 2011

Did You Know...?


  •  1kg of body fat is 9000 kilocal. But inside body fat has 20% water. So That means 9000kcal x 80% + 7200 cal of body fat. Which means to burn off 1 whole kilogram of pure body fat you need to burn off 7200 calories!!

  • Egg whites are full of amino acids, fat free and contain 26.5 grams of protein per cupThis food is very low in Saturated Fat and Cholesterol. It is also a very good source of Protein, Riboflavin and Selenium.Make a 3 egg white omelet for breakfast , it has less calories and is packed with protein.
  • Did you  know alcohol  has 7 calories per gram… where carbohydrates has only 4 calories per gram… so do those sugar free drinks make sense?
  • Water is a natural appetite suppressant ,it has zero calories and drinking water daily actually speeds up weight loss and boosts your metabolism.

  • Did you know that the largest human organ is the skin? Take extra care of it! SPF 30+ on your face and body daily….The sun is not what it used to be.
  •  Did you know that  Vitamin A is a powerful anti-oxidant and has many health benefits, but taking too much vitamin A (in the preformed state, also known as Retinol) can lead to vitamin A poisoning?So when shopping for vitamin A supplements, always look for beta-carotene (pro-vitamin A). Beta-carotene is non-toxic. Our bodies will turn beta-carotene into Retinol only when it is needed. So there is little chance of Retinol poisoning.
  • Carrots have zero fat content and are loaded with Vitamin A
  • Botanically speaking, the banana is a herb and the Tomato is a fruit.
  • An onion, apple and potato all have the same taste. The differences in flavor are caused by their smell. (that’s pretty amazing!)
  • 1cup of shredded lettuce has less than 10 calories.
  • Tobacco- smoking Cigarettes depletes Vitamin C which is a major antioxidant (I call the youth antioxidant) which is essential in the maintaining of collagen in the skin. Collagen is what gives you that youthful plump look. That is why many smokers have dry wrinkly and scaly skin. Lets not even mention the danger of it causing Cancer.


  • Vitamin D is an important fat-soluble vitamin which helps your body absorb Calcium. It is produced by the body when the skin is exposed to sunlight. So get at least 10-20 minutes direct sunlight every day.



  • Dark Chocolate has antioxidants, so if you’re going to indulge choose dark chocolate.



Hope you got you thinking!

XXX
K


Tuesday, November 15, 2011

Supplement of the week- Lecithin


Supplement of the week: Lecithin

Why Lecithin?
Lecithin consists mostly of  the B Vitamin Choline, and contains Linoleic acid and inositol. Lecithin enables Fats such as cholesterol and other lipids to be dispersed in water and removed from the body. The vital organs and arteries are therefore protected from fatty buildup. Taking a 1200mg capsule of Lecithin before each meal helps in digestion of fats and the absorption of fat soluble vitamins!


In other words..... Lecithin flushes out all the bad fats from the body! Reduces fat storage and buildup around the arteries and organs and if you take it before meals it helps with the absorption of fats in your meal! LOOOOVE IT!!! 
Now this doesn't mean go eat a double cheese burger!! 
Eat healthy, low in fat meals, combined with Lecithin and some training and you have a recipe for success!


Sources of Lecithin: grains, legumes,fish and wheat germ.

Reference: Phyllis A.Balch (2006). Prescription for Nutritional Healing Fourth edition. New York. Penguin Group USA

Go get some at your nearest pharmacy.




XXX
K

Monday, November 14, 2011

94.7 MOMENTUM MOUNTAIN BIKE CHALLENGE

I roughed it in the mountain bike challenge this past Saturday morning!
My hubby and I signed up for both the Momentum 94.7 Cycle challenge as well as the mountain bike challenge.
We only signed up for the 25km ride...too see how it is ;-) We felt brave a decided to cycle from our house to the Waterfall Estate, where the actual race challenges took place, and then cycled back home after....all of this cycling was OFF ROAD!! 46km's to be exact! 


We did it and got out medals to prove it ;-) A very cool feeling I might add...when you receive your medal... :-) It's my first medal I have ever received for a sports challenge, except for the medals from my dancing days but that's a separate type of sport.


I had so much FUN!


Here I am before The Cycle Challenge..

Here I am after the Cycle challenge

My Husband the "Kid" after the challenge ;-)

Microdermabrasion anyone?? Try some sand blasting whilst Mountain biking! Haha

We did it as team! What great fun!


I thought I'd give some tips on Cycling etiquette... from my experience this past Saturday.

               Keep LEFT. Pass RIGHT... this will avoid any collisions of other cyclist flying down a hill and bashing into you! And let me tell you we were FLYING down some of those!
               If you need to stop for a water break...or any break for that matter, get off the trail and stay as far left as possible, again it will save you and others from any collisions.
               If you're feeling like a pro and want to pass all the slower cyclists, just give them a heads up that you're coming up behind them and say which side you'll be passing them on, "coming through and passing you on your right" it just puts that cyclist at ease and they know which side to go to as well as avoids them from bashing into you incase they decide to swerve to the right! 

This coming Sunday is the BIG day.... Momentum 94.7 Cycle challenge where we'll be cycling 94.7km! Wish me luck and if you're doing it too I'll see you on the track!

Our Team is Cycling to create awareness and funds for our Local Midrand SPCA. If you're not Midrand based and find that its too far for you, we encourage you to support your local SPCA, they truly are like angels for all the abandoned and mistreated animals and I personally want to help them as much as possible.


Much Love
K

XXX

Thursday, November 10, 2011

Need to look like you've lost 5 Kilo's for an event? Here's how!

We all have experienced it, an event that creeps up on you before your training goal date has been reached!
Yes you're working out and yes you're following a healthy eating plan but you need to look thinner in just a few days! An events come up and its impossible to reach your goal weight in 3 days! What do you do? You turn to FASHION!! Yup you heard right.... its all about the correct fashion choice too.

Even the skinniest person can look unflattering if they choose the wrong thing to wear.

I recently was Invited as a Celebrity guest to participate in a good cause for Charity...The Peermont Emperors Palace Charity Mile. It was a great honour to have been asked and I thoroughly enjoyed every minute of it.
What I wore is a good example of how to look thinner by fashion choice ;-)

Don't go for tight, hip hugging dresses....they only accentuate the hips.... more so then your waist.

I opted for a A line dress, hugging around the waist and flowing over the hips. perfect to accentuate a tiny waste, minimize hips and make your legs look thinner and longer.
And remember Black always makes you look slimmer.....
I used a leather wrap around belt to go even tighter around my waist to make sure it figure hugging. Because I was wearing all black I accessorised with a chunky bling bracelet and diamante chandelier earrings.
When it comes to shoes, they can make or break an outfit. I'm hair and shoes kinda gal ;-) I often choose my outfits based on what shoes I want to wear! :-) I know but I love it!

So for this particular look I really wanted to wear my funky leather high heels.  This Shoe choice doesn't elongate the leg, in fact it actually may make legs appear shorter. I just HAD TO WEAR THEM!!! Are they not just gorgeous! ;-))))))
PS. Shoes from Oreb Eastgate...Shhhhhh :-)

The best Shoe choice for this outfit in order to be the most slimming and to make your legs look longer would be a stunning black stiletto. No straps around the ankle to cut the visual flow of the leg. That's the trick, if you're wearing a dress or skirt above the knee and want your legs to look longer opt for shoes that don't have any straps around the ankle.
(It does all depend on body type, if you have small calves and narrow ankles a strap around the ankle might even look better ...So just be aware of that and choose the best option for you.)

The Stiletto....


There you have it....one of the ways to look 5 kilo's lighter for an event ;-)

Have a Wonderful weekend!

Much Love

K
XXX

Wednesday, November 9, 2011

Guest Blog

I am so excited and honoured to say that I have been asked to do a Guest Blog for Bailey Schneider's blog Vanilla Blonde!!!

If you don't already know, Vanilla Blonde is a very popular Blog written by the multi talented Bailey Schneider. She's not only my soul sister and BFF but she's also an incredibly talented Radio DJ, Voice over artists, MC, TV presenter....the list goes on! 

Vanilla Blonde has been nominated for 2 blog awards so if you agree that her Blog deserves to win the Blog awards ( which I'm sure you already do) Please click on the VOTE links on the left hand side of her Blog page.
To view my Guest Blog please click on this link here :-)  Vanilla Blonde Guest Blog post


This is the gorgeous Bailey Schneider


XXX
K

Tuesday, November 8, 2011

Motivation

Hi!

Today I thought I'd just give you a push and a nudge ;-) See you at the gym!




Dont wait for Monday......



XXX
K

Monday, November 7, 2011

Burn it baby..with CHILLI!


Every time I feel a niggle at the back of my throat or I start to feel those sinuses getting congested I turn to Chilli!
It started out as just a pure craving! The funny thing is I only ever crave Chilli when my immune system seems to be on the down side..... I don't question it, I just go out and buy some fresh chilli's, throw them in my blender and mix with olive oil.

That BURN is incredible, and boy does it work it's magic! Within minutes I start to feel better and within an hour or two whatever symptoms I had are pretty much gone!!

But What is it about Chilli that does that?? Well I've decided to research this and here you have it..Chilli is Dynamit! And this is why we should all add it to our diet.

Chilli
Putting it simply Chilli is a SUPER FOOD! It is a fruit of plant belonging to Capsicum genus. Capsicum is derived from the Greek word "Kapsimo" meaning "to bite."
Chilli is a great source of Antioxidants and Vitamins A, B, C and E with minerals such as copper, thiamin, potassium, folate,molybdenum and manganese. Chilli Contains SEVEN Times more Vitamin C than an orange!

It is a natural antibiotic (Well now that makes a lot of sense) Since 1498 when Chilli's were introduced to India, they have been included in the Ayurvedic medicines and have been used as tonic to ward off many diseases.
 Chilli's not only help clear out the lungs and stimulate the digestive system, they also fantastic for slimming down as they help burn Calories easily!!! 
Now this is my kind of power food!
In summary here are some of the benefits of Chilli.

               Detoxicants: Chilli acts as a detoxifier, it removes waste products from our body and increases supply nutrients to the tissues. It also acts as gastrointestinal detoxicants helping in the digestion of food.

               Antibiotic: Chillies brings fresh blood to the site of the infection. The fresh blood fights the infection meaning the white blood cells and leukocytes present in the fresh blood fights the viruses. 

                Pain killer: Chillies stimulates the release of endorphins that are natural pain killers. It relieves pain caused due to shingles (Herpes Zoster), bursitis, diabetic neuropathy, muscle spasm in shoulders, arthritic pains and extremities.

               Cancer: It has been noted that vitamin C, beta-carotene and folic acid found in chilli reduces the risk of colon cancer. Chillies such as red pepper have cartonoid lycopene, which prevents cancer disease. 

               Brain: Capsaicin stimulates the brain to excrete endorphins and gives a sense of pleasure when ingested. This is the reason people get addicted to chilli! 

               Lung disease : Chillies gives relief from nasal congestion by increasing the metabolism. It also dilates airway of lungs which reduces asthma and wheezing. 

               Capsaicin : Chillies have vitamin C and Vitamin A containing beta-carotenoids which are powerful antioxidant. These antioxidants destroy free radical bodies that may cause damage within our bodies. The antioxidants present in the chilli wipe out the radical bodies that could build up cholesterol causing major heart diseases.

References:Phyllis A.Balch (2006). Prescription for Nutritional Healing Fourth Edition. New York. Penguin Group USA; Chilly.in


XXX
K

Friday, November 4, 2011

Supplement of the week - CAYENNE

I had some great feedback form the previous Supplements of the week! Thank you for the positive feedback and I am so happy you enjoyed the post and that I could help ;-)))

Here's another secret weapon supplement that I take and would like to share with you. CAYENNE.. It's CAYENNE PEPPER to be exact!



CAYENNE, or Cayenne Pepper is a stimulating herb which is well known for assisting healthy digestion and increasing blood circulation circulation.
This antioxidant filled pepper is often used as a catalyst to increase the effectiveness of other herbs or minerals.

I take CAYENNE in combination with CHROMIUM .
The Cayenne assists in the absorption of the Chromium and the effectiveness of it!
Remember Chromium helps the body to process carbohydrates and fats, it promotes weight loss, lowers blood lipid (fat) levels, and improves body composition. THAT'S WHY WE LOVE IT!!!


So go get yourself some CAYENNE along with the CHROMIUM and reap the benefits of this magical combination.


Remember that you need to try stick to a healthy eating plan and at least some moderate activity in order to see the best weight loss and health benefits. That's the best COMBO! There's no use in spending money on supplements and washing it down with a burger and soda or other sugar packed fizzy drinks.....it's just a waste of your hard earned money and your health.
Happy Supplementing :-)




XXX
K

Thursday, November 3, 2011

My Bicycle inspired Diet


You may think I'm crazy.... well, I'm definitely not ordinary ;-). But in the early hours of the morning before we go for a cycle I think of and often sing Queen's song Bicycle Race... "I want to Ride my bicycle...I want to ride my bike..."... I know right??!!

With riding bicycles in mind and me preparing for the Momentum 94.7 cycle challenge I've changed my diet...and a lot of it came naturally.

I'm eating more lean protein such as grilled fish and chicken, fresh fruit and vegetables or steamed veg and I'm trying to eat very little bad carbohydrates/ Simple Carbs. I was always a sucker for croissants or any other pastries for that matter.But I've conquered it!
The one thing with being so active... cycling so often, is that I am permanently hungry...my body burns so many more calorie's and therefore it needs more calories....the trick is to make sure you're feeding the body the correct food. Otherwise all that hard work of training ends up going down the drain.

The bonus is the healthier your body gets from training and eating right the less unhealthy foods and drinks your body will crave. YAY!!!! And its true! I seldom have those, " I NEED A CHOCOLATE BROWNIE NOW" moments..I genuinely crave healthy meals! Of course I do allow myself a treat here and there, I just opt for dark chocolate instead...and it does taste just as good! ;-) 

I now don't drink any alcohol, it's a personal choice and I genuinely don't crave even a sip of wine. If at some point I will feel like having a glass of wine I will, but for now I'm enjoying the detox and I also think it will benefit my training towards the cycle challenge in the long run. 

 But being hungry so frequently makes it tricky when it comes to quick, healthy and handy snacks. 
So in order to help me Ive started taking some supplements. The number one supplement is Whey Protein which if you've been reading some of my previous posts you'll notice it's THE MAIN supplement I love and mention all the time.

In between meals, or for snacks I supplement with Whey protein. I've found that it gives me energy and better recovery rate!
I've recently tried the EVOX RAPID RECOVERY post training and It is definitely helping with speeding up my recovery rate.


So there you have it...my Cycle diet which is in actual fact  my lifestyle choice ;-)

XXX
K


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