Quick fixes for when you've over-indulged!

While we'd all love to be more conscious of portion sizes to help reduce holiday weight gain, all it takes is a chocolaye here, and a pizza there, and those innocent bite-sized holiday treats can produce an explosion of heartburn and bloating in your belly. If you went a little overboard at the hors d'oeuvres table (or the main course), and are now feeling the negative side effects, here are some quick remedies to help ease the pain.

• Walk it off: No need for a brisk, speed-walking session, but around 20 minutes after your meal, a leisurely walk can assist in dispelling gas from your abdomen. What walking does is help to relieve overall intestinal pressure and therefore will reduce that uncomfortable bloating feeling. Walking also helps to get the blood flowing, which aids in the overall digestion process. Fresh air in itself can make you feel better too!

• Bloat-busting foods: About a half hour after you've indulged, if you can still stomach some food, try eating a small portion of either papaya, pineapple, or yogurt, since all of these food items are great in aiding in the digestion process. For instance, pineapple is high in the enzyme bromelain, which helps break down protein, making it easier for your body to digest your food.






• Drink green tea: Help your body cut fat accumulation and cholesterol levels by drinking green tea during or after your meal. Controlled studies have shown that green tea contains certain polyphenols, or plant-based antioxidants, which help break down fat, thus helping to lower cholesterol level and BMI.



• Refrain from lying down: You may be tempted to hit the sofa for some post-party relief, but don't! Wait at least three hours after your meal to avoid acid reflux since all those gastric juices will be working hard to help digest your food.

spice up your life!

Have a heavy hand with spices this season — it can help with weight loss; here's why:

 

 

 

Adding spice to your meals has a seemingly endless list of nutritional benefits. Speeding up metabolism, combating hunger, and increasing the taste of your meals are just a few of the miracles these dry powders offer, and even more benefits can rise from spicing your food in the colder months. Read on to learn why you should lend a heavy hand to spicing this season, and reap the rewards.

 

Spices create fullness: Tastier food is more satisfying, and if you're not satisfied, then you're more likely to overeat. Try adding spices to recipes that you already make. If you want to veer away from the icky green hue of lentil soup, then add turmeric to opt for a slightly more yellow one. If you want to add a kick to your bland chicken recipe, then do it with cayenne pepper. This spice is equal parts healthy and spicy.
 

Less is more: Spicing your food adds natural flavor, which decreases the amount of fat and sodium you need to make meals feel hearty and heartwarming. In fact, a recent study found that antioxidant-rich spices like cinnamon, paprika, and cloves can actually reduce the negative effects of meals high in fat.
 

It curbs cravings: According to Kate Geagan, MS, RD, author of Go Green, Get Lean, herbs and spices can play tricks on your sweet tooth. "Using herbs and spices expands your palette without extra calories and may decrease the amount of salt, fat, and sugar you use without sacrificing flavor," Geagan told WebMD. Try swapping cinnamon for sugar in your next cup of joe, and see if your candy cravings start to diminish.

FESTIVE SEASON DIETING!!

festive season dieting!

 

 

 

so, while it is the holidays, and while we want to be FabbFitFun, sometimes its OK to take a break!!

 

I'm a food fundi, I love food, but my motto is moderation. The holidays leave us turning to the 3 F's : Family, FOOD and fun!

 

It's okay to indulge, as long as you know when to stop, January is right around the corner- we can pick up on the dieting then, but for now, lets enjoy the holiday season!!

 

Here are a list of MY FAVOURITE goodies!!

 

1.) ANYTHING CHOCOLATE

lind balls, ferreros, double thick milkshakes with a marshmallow on top, choc chip cookies, ice cream

 

 

2.) SHORTBREAD TUMBLES

 

 

 

3.) STRAWBERRY WHIRLS

 A delicious biscuit sandwiched between a smoooth creamy icing and a teeny dollop of a rich and tasty strawberry jam

 

 

 

4.) ANYTIME CHOC NUTS

 

5.) RED LIQUORICE

6.)  GHOST POPS
The flame grilled ghost pops are a personal favourite, spicy and crunchie!

7.) CHEESECAKE
now who doesnt love a good cheesecake with a crispy biscuit base, truly decadent!

8.) ICE CREAM
chocolate chip ice-cream on a sugar cone, delightful!

Remember, it's okay to indulge in your favourite goodies, as long as you know when to stop. Keep your goal in mind and always remember moderation!!!

DELISHOOOSH ICE LOLLIES- recipes!

OK so It's the festive season, the holidays, and in my part of the world, South Africa - This is when we generally get out heat waves!!

 

Generally in the holidays, everyone loves to snack and eat, and YOU SHOULDN'T deprive yourself. Here is a YUM recipe for some delissshooosh summer goodies!!

 

 

 

cherry lolly:

 

cherries

sprite (zero or 7 up lite)

 

method:

 

de-pit the cherries, liquidize, add the sprite and then freeze it , till you ready to devour it :P

p.s- it can be made with raspberries and strawberries

Cooler:

 

pomegranates

blue berries

 

method:

liquidize the blueberries and pour a little into the lolly holder, freeze in a slant.

 

add the liquidized pomegranates and freeze till set.

 

I would suggest adding a little bit of sprite for a sparkling taste.

Sweet melon and Cucumber:

 

liquidise the sweet melon and a bit of cucumber and add a bit of sprite. Freeze

 

Strawberry and peach:

 

This lolly, just like the cherry flavoured lolly would have to be my favourite.

 

Punnet of strawberries

A few peaches

sprite

 

cut, clean and liquidize and add some sprite. Freeze.

 

Remember these can be made with ANY fruit!!

Granadilla and Pineapple Lollies are also quite famous!

 

ENJOY!!!

It's holiday season, want to look fab? BEAT THE BELLY BLOAT!

It's the holiday season , and we all want to look our best, However a bloated tummy can definitely leave us feeling unattractive and wanting to stay home!

BEAT THE BELLY BLOAT!!!

If your stomach or tummy often feels bloated, it could be due to:
excess wind
constipation
swallowing air (from talking while eating etc)
food intolerance
irritable bowel syndrome
Try some of these tips, refering to bloating, not belly fat!

Raw foods -Steam your vegetables. If you eat them raw, they occupy more room in your intestines, which causes bloating. Eat only cooked vegetables and smaller portions of unsweetened dried fruit

 

Try probiotics -
Sometimes bloating can be caused by an imbalance of the bacteria in your intestines, probiotics supplements contain “good bacteria” that can promote regularity and minimize bloating.

Gassy foods –
If you’re not used to eating certain high fiber and gassy foods, they can cause bloating; your body could possibly adapt after eating them regularly. Gassy foods include: Beans, onions, cabbage, sprouts, cauliflower, broccoli, pepper, legumes and citrus fruits. Make sure you still eat at least five portions of fruit and vegetables a day.

 

Spicy foods -Don’t completely avoid these foods, just cut back if you want to decrease bloating for an occasion or an event. Spicy foods can stimulate the release of stomach acid, which could cause irritation in your stomach, which can lead to bloating. These include: Chili powder, hot sauces, onion, garlic, mustard, black pepper, horseradish, vinegar, tomato sauce, barbecue sauce and nutmeg.

Drink more water –Drinking lots of water will cause you to excrete more water, which in turn, reduces water retention. Drink around 2 liters a day.

Constipation -Everyone knows that constipation causes bloating. Ensure you exercise; even a 20-30 minute power walk four times a week can improve your bowel function. Eat a high fiber diet and drink plenty of fluids to prevent constipation.

Salt -Avoid adding extra salt, salt-based seasonings, and stay away from processed/packaged foods because they are extremely high in sodium. Sodium leads to water retention, which contributes to a feeling slugglish, a puffy appearance, and extra water weight; as well as contributing to medical conditions, such as high blood pressure.

Carbohydrates -Your muscles store excess carbohydrate as glycogen. Every gram of glycogen is stored with about 3 grams of water. But unless you’re running a marathon tomorrow, you don’t need all this extra fuel. If you decrease your carbohydrate intake temporarily, your body will resort to burning this stored glycogen for energy, which conveniently drains the associated excess stored water.

Smaller meals -Split your meals into 5-6 smaller ones and eat around every 2-3 hours. Eating a large portion until you are full will make your belly appear bloated.

Chew your food -Thoroughly chew your food to felicitate digestion. Eating quickly will cause you to swallow air, which leads to bloating. Don’t talk and eat at the same time, sit down to eat (sitting upright and not slumped over), stop chewing gum and chew with your mouth closed so that you’re not taking in excess air.

Chewing gum -
when you chew gum, you swallow air which causes pressure, bloating, and belly expansion.

Do not use a straw -As it will cause you to inhale excess air, which will make your belly appear bloated.

Other things to avoid-Dairy - Check for lactose intolerance.
Carbonated drinks - Where do you think those bubbles go?
Alcohol and fried foods.
Artificial sweeteners - Sugar alcohols cause gas.
Gluten - If you have gluten intolerance.

Try these-
Exercise - Helps to keep food moving though your digestive system.
Peppermint tea - Can help reduce gas.
Dandelion tea/supplements - A diuretic, it can help get rid of excess fluid.
Bananas and avocados - Are rich in potassium. Potassium helps to flush out excess sodium from your system, which helps reduce water retention.
Asparagus - A diuretic, which helps flush out the excess water, it can also make you urine smell a bit, but don’t worry about that.
Herbs that help to soothe the digestive tract and relieve gas are known as carminatives. Ginger is a particularly effective carminative, helping to alleviate gas, bloating and cramps

If your bloating problem persists, consult your doctor, they can rule out other underlying medical conditions such as, irritable bowl syndrome or food intolerance.

The Biggest Myth!!

Can you Spot Reduce Fat?

How can you lose fat in spot areas like upper thighs, love handles, tummy, Etc.?

 

 

HEALTHY EATING + EXERCISE = RESULTS!

 

Unfortunately spot reduction does not work. Spot reduction is one of the greatest fitness / fat loss myths out there, we have no control over where we lose fat. It’s all about the whole, not the parts.

Yes we lose and gain fat faster in some areas, like the face is the first to lose and last to gain fat. That stubborn midsection is the first to come but last to go! Everyone is different and it differs from person to person.

 

There are also the myths like "Sit ups and crunches will give you abs", yes this is true in a sense as we all have abs somewhere under that layer of fat. Core exercises are important to strengthen your abs and back, but doing 1000's of crunches a day does not necessarily mean that you will be able to see them. Having a good clean healthy diet, as well as regular exercise is going to help shift that layer of fat covering them up.

 

Cardio exercise is crucial if we want to maximize total fat loss. Other than walking, jogging and aerobic exercises, you can choose:
Cycling, boxing, swimming, circuit training, dancing, martial arts, etc.
These are just a few of the abundant things you can do that are fun and enjoyable.

Weight training is the only natural way to individually shape and sculpt our muscles. Strength training is also the key to really toning and strengthening our muscles, so that when we do lose the fat from our problem areas, the muscles visible look shapely and strong.

 

Remember, the more muscle you have, the faster your metabolism. So this means you are burning more calories even while sleeping, as your body needs to use more calories to fuel your muscles, which helps you to burn more fat!

So it is important to remember, if you want that toned tummy, smaller thighs, and be rid of those love handles, you have to eat right  and exercise  and you will see and feel the difference all over your body! It is hard work and dedication, there is no easy magic solution, if you really want that tight tush you have always dreamed of then you have to do something about it!

stop being lazy and get motivated!!!

Fight Tiredness And Get Your Motivation Back!!


Eat a good breakfast even if you don’t feel hungry. Skipping breakfast will give you a mid-morning crash and make you eat more at lunch; gorging at lunch can make you sleepy. You’ll feel a lot more alert if you eat breakfast and feel better physically and mentally. A good breakfast doesn’t mean sugary cereal or a croissant. Eat good food like oats, bran, eggs, whole-wheat toast, granola, yoghurt and fruit. Having breakfast every morning can lower the stress hormone cortisol.

A nutritious diet can help keep you energized all day long. A diet high in fruit, vegetables, complex carbohydrates, fibre, healthy fats from nuts, seeds, fish and lean meats for protein. Eat small meals every 2-3 hours; 5-6 small nutritious meals throughout the day (or 3 meals and 2-3 snacks) helps keep your blood sugar and energy levels stable all day. Larger meals demand more energy to digest and can leave you feeling lethargic.
 

 

Avoid sugar, eating sweets and high sugar treats like cakes and doughnuts, will contribute to a short-lived sugar high and a subsequent crash. Avoid putting sugar in your morning coffee or tea and try using natural sweeteners like honey, xylitol or stevia.

Watch your caffeine intake. Depending on caffeine can cause you to feel fatigued when you don’t use it. Consuming a moderate amount of caffeine around 300mg or roughly 2-3 cups of coffee can help make you feel more alert and energetic for a couple of hours, but can make you crash later. Consuming large amounts of caffeine, or consuming coffee after midday can affect your quality of sleep, making you tired and lethargic the next day; try switching to decaf in the afternoon and evening.

Drink plenty of fluids especially water. Water makes up the majority of our bodies; about 83% of our blood is water, and even mild dehydration can cause our blood to thicken, forcing the heart to pump harder to carry blood around your body resulting in fatigue. Water helps digest food, transport waste and control body temperature. Each day humans must replace 2.4 litres of water, some through drinking and the rest from the foods eaten. You should be urinating around every two to four hours, and your urine should be clear or pale yellow in colour, this is a good way to monitor how hydrated you are.

Exercise regularly, not only does it boost your energy; it also helps you sleep at night, it helps you fall asleep faster and spend more hours in a deeper sleep. No matter how much you hate exercise, it’s a necessity. Exercise acts as a stimulant and increases blood flow, which is a fantastic daytime energizer; try to fit in some vigorous exercise in the morning or afternoon when you need that boost. Regular exercise releases those feel good endorphins, combats stress and fights fatigue. Even low-level exercise such as walks and stretching can help strengthen our stamina, flexibility, help improve sleep and after a brisk walk you'll feel more energized. Stay active to get fitter and avoid lethargy.

Maintain a healthy weight. Carrying extra fat uses extra energy each day, not only is it bad for your body, health, joints and self esteem, it’s also bad for your sleeping patterns. Carrying too much fat can contribute to sleep disorders and low energy levels. Lighten up your body weight and you’ll be lighter on your feet too.

Get seven to eight hours of sleep per night, and keep your schedule as regular as possible. Not having an adequate sleeping pattern can make you feel sluggish and sleepy. Sleep helps to recharge your batteries, muscles and joints heal and rest, and helps replenish serotonin and endorphins,

Other tips
Cut back on TV and other screens a couple of hours before bed.
Write down your worries and things you need to do, before you go to bed.
Splash some water on your face or take a shower to re-energize,
De-stress and relax.
Get regular fresh air and 30mins of sunlight a day.
If your not asleep in 15mins, get up do something relaxing until you’re sleepy again.
Talk to your doctor if you still suffer from fatigue more than two weeks after making lifestyle changes such as, diet, exercise and getting more sleep. Your doctor can rule out anaemia, (an iron deficiency) others include, sleep apnea, thyroid problems, diabetes, chronic fatigue syndrome, fibromyalgia, diabetes, and more