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sprouted grains

Adding these to your food will give your body a bit of extra goodness!

If you are not familiar with sprouted grains, here’s a bit of information on why we sprout them and what they are.

I sprout wheat at home and add it to kefir, scrambled eggs and salads.

(Wild salmon with scrambled eggs, spinach and sprouted grains)

A regular grain is essentially a seed that you could put in the ground to grow a new seed-producing plant. When you let that grain start to grow, but harvest it before the shoot turns into a full-fledged plant, you end up with sprouted grain. Pretty straight forward, right? Well, here’s where things get more complicated… In order for a shoot to grow, it digests some of the starch inside the seed and uses it as fuel to break through the grain’s outer shell. So, since sprouted grain is lower in starch, it has higher proportions of other nutrients, like protein, vitamins, and minerals, compared to unsprouted grains (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

“The advantages of sprouted grains are maximized when you are eating the sprouted grains themselves,” (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

Sprouted grains are whole grains, and whole grains are healthier than their refined-grain alternatives, like white bread, pasta, and rice.  (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

Sprouted Grain: Benefits

Sprouted grain differs from whole grain in three fundamental aspects:

1) sprouting activates food enzymes;

2) sprouting increases vitamin content,

3) sprouting neutralises antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them.

When examining the nutrient density of sprouted wheat to unsprouted wheat on a calorie-per-calorie basis, you’ll find that sprouted wheat contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as unsprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain and as a further boon, it is lower on the glycemic index making it more suitable for those suffering from blood sugar issues.

Furthermore, sprouted grain and sprouted flours – having been effectively “pre-soaked” do not need to undergo further soaking or souring and are therefore suitable for quick breads, cookies and cakes in a way that sourdoughs and soaked flours are not (www.nourishedkitchen.com/sprouted-grain)

You can always purchase sprouted grain flour online if you don’t want to do it at home.

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walking

Despite being on the most underestimated activities, walking has many benefits for your health and fitness.

Although many of us have changed our perception on walking, it still remains one of the most underestimated activities out there. The main reason for this stems from the illusion that a few exercise sessions a week (especially if they are high intensity ones) or going out on runs eliminate the need for taking a walk.

So what is that miracle benefit that can only be achieved by walking?

If fat loss is your goal, incorporate walking into your lifestyle! If you are dealing with too many stresses, going for a walk might be that miracle cure you have been missing! If you want to rebalance your hormones to multiply the post-training/weightlifting/cardio effect, walking is the key to all of the above!

Walking and high-intensity exercises like intervals and weight training are synergistic in their actions. “This is not a calorie phenomena but rather a hormonal one. In order for the body to recover properly, age well, build muscle and burn fat, it needs the correct balance of stress producing hormones (cortisol, adrenaline, and noradrenaline) compared to growth promoting hormones (testosterone and human growth hormone,)” (HGH). During an exercise session, the desirable effect is to raise all of these hormones together to maximise fat loss.

However, in the days and hours following an intense workout, it is most beneficial to maximise the levels of growth hormones while minimising the levels of stress hormones. To keep stress levels low, walking should be done at a leisurely pace.

Many fat loss seekers misunderstand that changes in the way your body looks has much to do with changing the way you feel. Stress lowering activities such as yoga, Tai Chi and meditative practices are wonderful at this. A lower cortisol level along with lower perceived feelings of stress will have a positive impact on fat loss directly through less cortisol activity, and also indirectly through potential decreases in hunger and cravings for sweets or fatty foods, which cortisol will impact. The effect of walking is magnified in a nature setting as feelings of relaxation and comfort are enhanced.

So if fat loss is your goal you should maybe look into:

  • Changing your power walking to leisure walking
  • Whenever possible walk in nature-based settings

walk1Walking anywhere is better than no walking, so if you are nowhere near nature-based settings, any type of leisure walking will still help to balance the nervous system and make you feel more relaxed. In those cases when it is possible, go for a walk in a nature setting like the woods as it seems to have an even greater impact on rebalancing our hormones and making us feel more relaxed and rejuvenated.

Another big problem with walking is taking that first step and actually going for it. If you are very new to walking, start small with a 5-10 minute walk and gradually increase the time and the distance. Have a step goal you want to achieve daily and try and beat it if you can.

This feature is available on a variety of tracking devices (Argus being one of them), which are a great help to stay on track and be accountable for your actions. It all depends on how much you would like to invest into your tracker (or get a free app!), but I would certainly recommend having one.

10,000 steps per day should be the minimum step goal for a more or less active individual. A considerably lower number of steps is ok for those who are just starting to make changes to their lifestyles.

A few tips on how to make walking more fun

  1. Listen to Podcasts. I am a big fan of them and with a busy lifestyle, walking is the only time I can listen to podcasts. They are free and it is amazing how much new up-to-date information you can get out of them. There are so many podcasts out there ranging from comedy to science. (My personal favourite is Tim Ferriss’ podcast).
  2. Get a dog. With a dog, you will have no choice but to take the dog out! Can’t have one? Borrow a dog from somebody or join your friends on a doggie walk! Time flies when you have a walking companion.
  3. Walk different routes. If you can, avoid walking the same route daily to prevent yourself from becoming bored!
  4. Join a local walking group.
  5. Walk on your lunch break and whenever you can get around not using the car!
  6. Walk your kids to school and from school.

There are absolutely millions of ways you can get in these 10,000 steps into your day without even thinking of it or making any effort!

Remember: Rome wasn’t built in a day. Achieving small goals brings big satisfaction! Make little changes and you’ll be surprised how easy and quickly it is to reap all the benefits of walking!

Why do you think it is important to eat clean? The answer is simple: if you want to be healthy, fit, have glowing skin, sleep well and feel great then you should seriously think to incorporate the 80/20 principle into your life (80% – clean, 20% – cheat meals)

3 easy steps to clean eating:

  1. ESTABLISH for yourself what it actually means to eat clean.

In a few words it is: no gluten, no preservatives, no fizzy drinks or shop bought juices; no sugary snacks or shop bought ready meals; no ‘magic’ shakes; cook from scratch; eat fruit and veg and whenever you can go local or organic! (no dairy if possible as well)

  1. Make SMALL changes to your diet. Setting yourself a ginormous goal of going from eating junk to suddenly becoming healthy overnight will most likely lead to failure. Start excluding or cutting down on ‘bad’ foods gradually, i.e. one per week (week 1 – gluten; week 2 – sugary snacks, etc.).

If you do not want to completely cut out gluten from your diet, try and cut down on it (gradually); eat spelt based foods; try rye bread maybe??

  1. Be MINDFUL about food. That means

– learning to eat when you are actually hungry, and not just bored so you decide to snack on a packet of Doritos

– knowing what that food does for your body. Especially if you are lacking some vitamins – eat the foods rich in those! Supplements are great, but nourishing your body (and mind) by naturally absorbing these from real food rather than supplementation is so much better for you.

There is a lot of information online on Vitamins and where to get them from (which foods). If your plate looks like a rainbow (vegetables, berries and fruit of various colours) – there is a very high chance you are consuming most of the required vitamins for your body.

Talking about supplements: my advice for anyone would be to start taking Vitamin D, magnesium, fish oils (or krill oil), and to include spirulina, chlorella, wheat grass, etc into your diet (add them to your yogurts or take them with coconut water!) Obviously if you are lacking other vitamins then do take them as well.

Do not go cold turkey and be 100% good with food (unless it works for you). Have a treat, have a cheat meal, do not deny yourself of stuff you like and crave, but have it as a treat, not as a daily routine snack. Pareto’s 80/20 principle can be applied to absolutely any situation, including healthy eating.

Your health and how you feel should become your priority. Would you rather be skinny, hungry and miserable or healthy, fit and content??

Natallia

www.natalliasfitness.com

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10 STEPS TO A HAPPIER, HEALTHIER YOU
 
1.     THINK POSITIVE.

Negative thinking drains you, negative people drain you, negative movies and stories drain you – get rid of them, you do not need them in your life.

Replace every negative thought with a positive one, i.e. instead of thinking ‘I do not have many friends’  go for ‘I have 2 fantastic friends who will stand by me whatever happens, I am so happy to have these people in my life’. Mirror your negative thoughts with positive ones.

2.     EAT HEALTHY

This is so trivial but it’s so true! Without digging deep and going into too much detail – healthy people are happy people. The healthier you eat the more energy you have, the clearer you think, the more proactive you are.

 3.     EXERCISE

Yet again… very trivial but true.

–       Exercise makes you happy. –       Exercise and happiness both release endorphins (happy hormones). –       Exercise makes you less anxious, more positive, less stressed –       Exercising helps you to stay in shape –       Exercising make you feel better about yourself (the more you exercise – the more you achieve, and the more you want to achieve)

4.     HAVE A PASSION

You have to have a passion in life, whether it’s your job, bringing up your kids; or something you like doing, such as running, swimming, sawing, knitting, being creative in other areas etc. People with a passion are happier people; they do not concentrate on overthinking stuff, they live a life rather that just exist. Passion gives you purpose. In my honest opinion, passionate people are more attractive (not physical attraction); they have that something in them that is drawing people towards them. 

There are a few categories of people:

i.  ‘Empty’ people – those with no drive in life, they merely float through life being stuck in a rut with having no purpose in life…Empty people attract empty people…These are mostly negative people who like to gossip, to have an opinion about everything and everybody instead of concentrating on their own self growth.

ii.  ‘People in the middle’ – these people are trying to find themselves

iii.             Passionate people. 

 These are the people you want to surround yourself with. Pick 5 people most close to you, and you are (or you will be) a representation of what these people are.  The conclusion is: surround yourself with the people that represent what you want to be.  This is not a universal rule, but if you think about it – it works! We choose whom we like and whom we do not like by this or that criterion…

5.     HAVE SOME ‘ME’ TIME

However busy you are (kids, jobs, pets, housework etc) you should always have some quality time for yourself.

6.     HAVE A HOBBY

It’s great when you can turn your hobby into your job (my case… almost! ;)) Fitness is my greatest passion in life, but I still treat my job as a job though I love what I am doing, that’s why I have a few hobbies to keep me sane.  Having a hobby takes your mind off your everyday routine and it’s cute to have a little hobby or two 😉

7.    SMILE

Smile is contagious. Smiling helps make you feel much much better emotionally, because it releases endorphins, brain chemicals that relieve pain and increase your feelings of contentment. Moreover, smiles are contagious, which means you can increase the happiness of others around you simply by sharing one, whether or not you know the person. If you’d like a very easy and effective way to lighten your own mood and the atmosphere around you, try smiling more, all for the sake of happiness. (http://www.wikihow.com/Smile-for-Happiness)

“Don’t cry because it’s over, smile because it happened.”  ― Dr. Seuss

8.     TRY NEW THINGS

We only live once  – and there are so many things in life we can try out, so many places to see, so much to experience! Don’t just live a life – have a life!

9.     FOLLOW YOUR DREAMS

This is a big one for me… I am a very strong believer that we should follow our dreams …You do not know until you have tried…Sometimes we just have to take a risk and do it or we will regret not having done that for the rest of out lives!

10.   BE YOURSELF

This is another biggie for me. Fake people drain you. Don’t you feel that sometimes you are simply wasting your time by talking to somebody who is fake? “It is better be hated for what you are than loved for what you are not” Have a lovely happy healthy day!

Natallia xxxxxxxx

Natallia Maguire

http://www.natalliasfitness.com

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FitBall-Banner

Are you ready to have a ball?!

This blog is mainly for those who are interested in Fitball exercise classes (Pilates and other classes involving the use of a Swiss ball) or those who would like to do some ball exercises at home.

What are FITBALLS? And no they are not your kids space hoppers 🙂 (though they do look very similar). Apart from numerous benefits (like strengthening core muscles, balance etc) Fitballs are great fun to use and they are quite a challenging piece of equipment at the same time.

The biggest benefit of using swiss balls is that they are very effective at targeting core muscles, those muscles that are essential for stability and good posture but are often overlooked when exercising with fixed position equipment such as those found in gyms. Fitballs are designed to help improve the core muscle groups by focusing on strength, balance, weight distribution, posture and coordination. By developing the core muscles and learning how balance and posture affect these muscle groups, the user can gain a better understanding of how the human body moves and through this understanding learn how to avoid injury.

BALANCE is another major benefit of using the balls: one of the primary purposes of a fitball is to help learn balance. The round shape of the ball makes it inherently difficult to balance on. This creates a need for the user to work harder while exercising as they must not only develop the strength and coordination needed to perform their normal exercise routines, but must also learn to balance on the ball at the same time. This requires the use and toning of even more muscle groups and can greatly enhance the overall benefit of a workout.

fitball1

       As opposed to performing isolation exercising standing up (targeting just one muscle group) when working out on the ball, which is unstable, your body needs to recruit additional muscles in order to stay balanced. This means that, for example, if you perform a bicep curl whilst sitting on the ball, your body will recruit your deep stabilising abdominal muscles (also known as core muscles), thereby toning your tummy while you tone your arms.

Below is a Fitball size chart. But you will find that not all 65cm balls are actually 65cm (not all 75cm ones are 75cm), some of them will be smaller, some  – bigger (even if it says that on the box). So my advice would be: keep your receipt, inflate the ball, sit on it and check that it is the right size for you. If it is not – deflate and take it back to the shop. If you are not too tall I would always go for a 65cm one, I find 55cm ones are too small.

Your height Ball height
< 150cm Junior 45cm
150 – 165cm Small 55cm
162 – 183cm Medium 65cm
180 – 200cm Large 75cm
198cm + X – Large 85cm

fitball chart

The classes will be starting in Dingwall from May. Please check www.natalliasfitness.com for all the news and updates.

Have a good day!

Natallia

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cramp

Foot cramps are very common in people who practice Pilates regularly. In this blog I would like to go through the possible causes of foot cramps and the ways of getting rid of them. I run 3 Pilates classes a week and from my personal experience at least 2-3 people in each class are regularly getting cramps. Factors that may lead to muscle cramping include muscle fatigue, lack of flexibility, exercising in the heat and imbalances of the electrolytes in the blood.

Other causes of cramps are :

water

 – Dehydration

–  Lack of magnesium

–  Lack of potassium

–   Lack of calcium

Cramps can also be caused by a variety of other reasons such as:

–       pointing the toes,

–       flat feet,

–       tightness in the feet,

–       tightness in the ankle,

–       excessive standing or walking during the day.

Muscle spasms and cramps are more common in the summer because your body loses electrolytes and minerals as you sweat. With a few precautions though, you can enjoy active fun in the sun, hot yoga class or a toe pointing Pilates class without the agony of a sudden cramp.

Cramping can also occur because muscles and tendons are programmed to stay in a fixed position. Pilates and Yoga practice puts our feet in different positions from the average person’s daily activity. Foot massage might help to release the tension. You could use a small, but sturdy, rubber ball, or a tennis ball and roll it under the bottom of your foot. You could sit on the couch or in a chair and lightly place the weight of the leg and foot down onto the ball. Roll the ball under the bottom of the foot with a linear motion, going back and forth, as needed, to massage the bottom of the foot.

tennis ball

 Whether the cause of the cramp is dehydration, injury to a muscle, vigorous exercise, repetitive movement, or holding a prolonged position, stretching can prevent or stop most cramps when they occur. Gently massaging the muscle, firmly pressing the tendons at the end of the muscles or using a warm compress can help the muscle to relax and the cramp to subside.

What Else Can You Do to Alleviate Muscle Cramps?

1. Hydrate. Try and drink a glass or two of water in the morning. If you are a coffee drinker it is important that you realize that coffee will dehydrate your body, so you need to replenish fluid after the coffee as well. I would also recommend having a glass of water before the session ( not immediately before the lesson) You can also bring some water to the workout for continual sipping. If you must have coffee or tea in your day, try to avoid drinking before your Pilates workout as it can advance dehydration which could bring on that hated muscle cramping.

2. Eat Foods High in Magnesium

Banana 34 mg

Dried Figs 44mg

Black Beans 120 mg

Cashews 148 mg

Pumpkin Seeds 151 mg

Almonds 156 mg

Whole Wheat Flour 166 mg

**Banana is high in potassium and magnesium (not the highest score but it does have magnesium in it), so you get two benefits with this one!

bananas

3. Eat Foods High in Potassium

Banana: 467 mg

Orange Juice: 496 mg

Tomato Juice: 535 mg

Dates: 542 mg

Raisins: 544 mg

Dried Apricots: 814 mg

4. Eat Foods High in Calcium: dairy products, flax seeds, nuts, green veg.

Hope you found this blog informative and here’s to the non cramping Pilates classes next week!

Have a fab non crampy weekend 😉

Natallia

http://www.natalliasfitness.com

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Would you rather be FIT or SLIM?

Have you ever wondered why you are not managing to keep your weight off for long enough without drastically cutting down on your calorie intake and exercising to the point of exertion?  Do you know what happens when you eat little and exercise a lot? Yes, of course you will lose weight but will it be fat?? Maybe some of it will be, but most of it will be water and muscle mass. What happens to the people who are on low calorie diets? Most likely they will lose weight, but are they going to be lean? Is there going to be any change happening to their body shape? Most likely not. They will just shrink to a smaller version of their bigger selves and will still have the wobbly bits and loose skin and less lbs.

Image

What would happen to the ‘fat losers’? Their body shape will change, they will become leaner and their weight might not change (they might even put on some weight because as we know muscles weigh more than fat!) and this can be maintained by following clean eating 80-90% of the time and appropriate exercise regime.

Without going into too much detail, here are just a few tips on how to turn your weight loss into fat loss:

  1. Know your carbs! Not all carbs are the same.  Try to cut down on carbs if you are on a fat loss/weigh loss mission. Sweet potatoes, brown rice, beans, quinua, couscous, root veg, rye bread etc are a good choice. You can still have your ‘white’ carbs but limit their consumption to a few bites per meal.

2. High PROTEIN diet is the best diet: meat, eggs, poultry, fish are a great source of protein and will keep you full for hours.

3. Know your fruit! Berries, apples, pears and grapefruit are your 1st choice if you are trying to cut down on sugar. Have them as your snacks.

4. Fill up your plate with veg (it has minimum sugar and high fiber content)

5. Exercise on an empty stomach or after fasts (full or intermittent)

6. Do WEIGHTS! Resistance training will help you to turn your fat into muscles.

7. Diversify your workouts: weight training,  cardio and walking/Yoga/Pilates are the best combo.

8. Sleep well and stress less!

And do have a treat meal once a week (or more depending on what your goal is)! We are all human and we like out food and wine so do treat yourself to a yummy meal and some wine or something else.

I find it hard not to eat some certain foods so I mostly stick to this 70%-80% of the time BUT I am going to try and be very good for the next 7-8 weeks, and see where it’s going to take me. I love food, and I love chocolate but I’m lucky that I also love all the veggies and fruit so I will give it my best (and since I’ve actually written it here I will have to stick to it!). I will try different exercise regimes and will hopefully come up with something more or less ideal for my lifestyle.

You can do it as well. Write down all your meals, snacks and exercise regime daily and then compare the notes and your measurements every week and see what has worked better for you. If you feel tired – up your protein and carbs intake (especially protein), if you feel great and are happy with the changes your body is going through and with your foods – don’t change anything!

Remember: we eat to live not live to eat!

Natallia

http://www.natalliasfitness.com

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