Biggest excuses for not exercising and how to overcome them!

We are well into the summer now, and as I am reminded from my teacher friends, half of the summer holidays has vanished! 

This summer I have already been fortunate enough to go to Croatia (read last year's post on Dubrovnik here) and enjoy a girls' weekend to Berlin (check out my review soon), plus I am off to Rome, the South of France and Morocco soon! 

In our excitement about holiday time, we often decide that now is the time to get fit, and although the summer is nearly over, it is not too late!

photo from iheartinspiration.com

Talking to friends, it seems that the biggest obstacle to exercising is time, even though we know the importance of it.

This got me thinking…

what are the usual exercise excuses and what answers can we comeback with?

Healthy foods that are surprisingly high in sugar and great alternatives

In recent years, the enemy of diets has moved away from fat and towards sugar. Scientists are now claiming that sugar is what gives us that spare tyre around out midriffs, not fat.

The science bit... it seems fructose is the baddie here, and too much of it, gets metabolised by the liver and in turn gets made in to fat. This can lead to insulin resistance, and bit of a viscous cycle as sugar is highly addictive. Of course as well, sugary foods are often high in calories and next to nothing on nutritional value. 

picture from http://www.mirror.co.uk/lifestyle/health/sugar-addiction-how-to-cut-it-out-1282617

 Yes of course we all need a bit of sugar to survive and keep our bodies motoring, but it is the excess that is the issue. And it is hard to keep an eye on it when it is hiding in all sort of "healthy" foods. 

Last year I  completed a nutritional course and one of the things that really surprised me was the sugar that is pretty much lurking quietly everywhere, in what most of us would consider "healthy" foods so we may unknowingly be adding to our sugar intake.

worse than a breakfast bar or smoothie? 

The course explained that average adults shouldn't really exceed a sugar intake of 25g a day, and my fitness pal app tells me not to exceed 35g. This really isn't a lot and in my opinion, if I am going to be eating sugar, I would rather allocate my sugar in take on something deliciously indulgent like a slice of cheesecake (my fav) rather than a food I was considering a healthy alternative!!!

So over time I have been keeping a stricter eye on the lurking of sugar and found some great alternatives that skip the sugar but not the taste.

Here are 5 seemingly healthy foods that actually are high in sugar and some simple swaps.


Milk

I am mildly lactose intolerant so don't really drink milk or that many dairy products but I was shocked on the course just how sugary milk was! With a bowl of cereal and several cups of tea throughout the day, this sugar can quickly add up. Switch to soya or my favourite choice, almond milk (and get the light version) and you'll still be able to enjoy your builder's brew and lattés.

Go with the lighter option of almond milk and it will be (for a 500ml serve) just 60 calories, and 0.4g of sugar compared to 100 calories and 10g in semi-skimmed.

Natural yoghurt
I love yoghurt and it makes a great snack or breakfast, and I love to add a dollop to creamy dressing and smoothies. I have always known that sugar lurks in the flavoured, sweet yoghurt (especially low fat ones that are pumped full of sweeteners to add flavour) but was surprised to see that even the natural, flavour free yoghurts are pretty sugary too!!!

If you can't give up your yoghurt, try switching to full fat Greek yoghurt or soya yoghurt.

In 150g of natural soya yoghurt it is just 75 calories and 3.1g of sugar, compared to 150 calories and about 14g of sugar in dairy yoghurt. Yep, even the plain falvourless stuff! 

Instant porridge
Of course, we all know porridge is a great health food, full of fibre and low releasing carbs. But if you are in a hurry you'd be forgiven that an instant on-the-go porridge is a healthy choice. 

Well you might as well eat a big fat slice of chocolate cake!!!

An oat-so-simple instant porridge has a whopping 27g of sugar per tiny pot!!! A slice of chocolate fudge cake has about 35g of sugar. Know what I would rather use my sugar intake on! Your best bet, wake up 10 minutes earlier and make some at home with the classic rolled oats.

added sweetness with agave nectar and cacao nibs NOT sugar 

"Eat Yourself Younger" with healthy food and eating (book review)

Back in April last year I blogged about a fantastic health book called “Eat Yourself Younger” and seeing as I like eating and I want to starve off the ageing process so this book sounded ideal to me! 

“Eat Yourself Younger - Take Years Off Your Looks with This Revolutionary New Eating Plan” by Elizabeth Peyton-Jones is known as the “The Youthing Guru” and for her youth-enhancing detox diets. She has quite a celeb following so if it is good enough for them...

As the summer months approach, it means one thing - BIKINI TIME. So this means a bid from me to focus on my health, fitness and wellbeing (oh and looking acceptable in a bikini). Time to consult the book again.

the book is full of hints & tips to a better body

Elizabeth believes that we can slow down the dreaded ageing process by fighting ageing effects and promote health and well being such as:

• restore balance functioning
• lower body fat
• encourage good sleep
• better skin, hair and nails
• promote high energy levels
• healthy weight 

How? 
With the food choice that we make. 
Easy! 

Two of the main things that have caught my attention in particular reading it this time round is the effects of “eliminative slowdown” and how much your body hates sugar.

Kale and cucumber fruity smoothie recipe

Regular readers out there will know that vegetable smoothies are a new thing for me (yea I know this isn’t anything new, and I am a bit behind jumping on this bandwagon). Lately I have been loving making up some weird creations in the smoothie maker and using it as an opportunity to cram in some extra nutrients.

If you haven’t already, why not check out my blog entries on:

post workout smoothie
green power smoothie
beetroot and carrot smoothie 

kale and cucumber smoothie

Today’s bright frog-coloured smoothie was made completely on a whim,  a simple case of “let’s see what is in the fridge" and bunging it in the blender. 

So what is inside???

• ¼ cucumber
• Generous handful of curly kale
• 1 small pineapple
• 2 apples
• 1 large orange

Like finding a tenner in a pair of jeans you haven’t worn for a while, or discovering that you have just made happy hour for the post drinks cocktails, this was a pleasant surprise! Plus once made, I took to google and discovered the heaps of health benefits in this green smoothie!

trust me, all these flavours work! 

Jillian Michaels - Shred it with kettlebells workout

Last year I really got in to kettlebells after my colleague Heidi suggested it to me. A kettlebell is basically a large weight with a handle, so you have the ability to swing it, rather than using it in a linear way like a dumbbell. The benefit to this? You have an "extension" to your body which makes you work harder, which burns more fat!

my new workout DVD

I started last year with a beginners DVD which I definitely recommend as kettlebells can be quite hard on your back and it is imperative that you get the moves right and once I was used to it, moved up to a 6kg (for my review of this DVD check it out here.)

Since then I have been on the look out for a new kettlebells DVD so when I saw this one on amazon for about £8 with Jillian Michaels (the scary one from the USA weight loss fat camp program 'The Biggest Loser') I was sold!

the kettlebell swing - always an attractive look 

Jillian is actually pretty good - motivational but not too annoying as with most workout instructors and PTs.

I have been doing it for a few weeks now and I am hooked, I love it! I genuinely feel so good after doing this! There are two levels - I am still at level one, so looking forward to progressing to level two!

Ballet DVD - the total body workout with Helen Bowers

Last year, one of my goals for 2014 was to have a go at ballet!  Of course I knew that at 27, ballet wasn't going to be easy but me and my friends were keen to try it and signed up for a 12 week course at the National Ballet (read my blog here about that!)

A year on and I don't do any lessons but I have bought a ballet DVD which I love and which I am hoping will strengthen and tone my legs up for the summer!

the shoes are just for show :-)

Having a google, there were quite a few on offer, but I went for this one as it works the whole body! And trust me , it does hurt! 

The DVD is led by Helen Bowers, Natalie Portman's trainer for the infamous Black Swan. Helen may look like a graceful swan, gliding through the sequences and movements but this buuurrrrnnnsss. Especially the legs sessions! 

hold it!

The DVD is broken into sections for each body part, so it is up to you if you want to work the whole body or just choose sections, such as legs. Each section is only about 5 -7 minutes so it is really easy to squeeze this in around your day! Just pop the DVD on and ballet away! 

working the outer thigh

Kettlebells for beginners DVD with Paul Katami

Got in to kettlebells yet? Well if not, why not! 

I got in to kettles last year thanks to my colleague who recommended it. Unable to make it to regular classes thanks to a sporadic work timetable, I decided to settle for doing it at home (or the park) by following a DVD. 

the leverage will add resistance 

New to kettlebell-ing (is that a real verb?) I bought a beginner's DVD and it's fab! I brought "kettlebells for beginners" with Paul Katami, a workout to get your fat burn on! 

The great thing about this DVD is that it is split into sections, starting off with a tutorial to guide you through the various kettlebell moves, such as halo holds and cleans. It is so important that you do this before you start using the kettlebell workout as you must get the moves right to prevent hurting yourself! 

side lunge and curl

this works your lats and triceps! 

Turbo-charge your plank - exercise for abs

It may be cold and dark outside but it is the new year, so I know many  of you are thinking about getting fit and healthy as a new year's resolution. 

Christmas is a time to indulge so now I am ready to get back to eating clean and exercising. 


One area that I really want to work on this year is my stomach.One of the best forms of ab exercise is certainly the plank but here are three easy ways to ramp up your plank…

Elbows in

In the normal plank position, try to force your elbows towards your feet. Just this simple move will squeeze the abs more, working them harder in the same amount of time. Hold for 30sec, building this time up.

like a normal plank...but more intense 

The health benefits of an Epsom salt bath

With the cold weather setting in and the stress of Christmas, you'll be forgiven if you have a few aches and pains in your muscles. Along with regularly using my foam roller (I blogged about my love of this recently) I also try to treat my aches to a a very vigorous deep tissue massage (I went to Achilles in Fulham FYI, which is great). Jerry, my masseuse therapist, always suggests that I have a long soak in an epsom salt bath.

epsom salts don't bubble so add a little bubble bath!

I have heard about this before (thanks to my dad actually) but I didn’t realise how many health benefits there were from epsom salts. I must admit too, after a long soak I felt so much better, my aches and pains practically gone!

my tub of Epsom salts

Firstly though, what re Epsom salts?

Epsom salt is not actually a salt but a naturally occurring pure mineral compound of magnesium and sulphate.

Here are some of the health benefits of using Epsom salts...

Health benefit one: restore magnesium levels

Magnesium actually plays an important role in the body including reducing inflammation, helping to prevent artery hardening and helping muscles and nerve functions. Most of us do not have high enough magnesium levels and as the body easily absorbs magnesium through the skin, an Epsom salt bath is an easy way to boost your levels.

Health benefit two: eases stress and relaxes the body

We all know stress is bad for us and I am guessing it is something you would welcome into your life like you would a swarm of wasps at a picnic. Stress drains the body of magnesium and increases levels of adrenaline. The magnesium in Epsom salts help to produce serotonin, a mood-enhancing chemical within the brain, helping to produce a feeling of calm and relaxation. When dissolved in warm water, the Epsom salt is absorbed through the skin and replenishes the level of magnesium in the body.

Sticking to a healthy diet this Christmas season...

With Christmas less than 3 weeks away I can really feel this season’s festivities kicking in now. With work Christmas parties, drinks with old friends and more mulled wine and mince pies that you can shake a stick of tinsel at, it’s no wonder that most of say that we find it hard to eat healthy. Generally I am a really healthy person and try to eat as “clean” as possible without being extreme and still enjoying the cakes and cocktails in life.

I stumbled across this article from one of my favourite health websites – popsugar – so want to share with you that today! It is about eating clean but I think that these can easily be incorporated now to help reduce some of the unhealthy habits  of the Christmas season and I am hoping it will help me stick to the healthy way of life! I have added some of my own tips too (time will tell if I listen to my own advice!)

picture from http://kilimattjaro.com/

Stop With Processed Food

One of the easiest ways to get started is to replace processed grub with natural, minimally processed ingredients. Not only are these options more nutritious, their flavors are also more satisfying. The occasional indulgence is absolutely necessary, but cleaning up your daily diet is one of the best moves you can make to ensure consistent weight loss. Opt for natural whole foods with ingredients you can pronounce!

Thinking about Christmas season… stick to this season’s whole foods, like turkey and roasted chestnuts over processed party foods like sausage rolls.

Eat More Produce

If you're not sure how to snack, always pick up some produce; fresh fruit and veggies will fill you up in a healthy way, and the fibre will keep you fuller, longer. Just like we've got to retrain our taste buds to stop with the salt and sugar, you'll find that your body will beg for produce once you start eating it consistently. These are the cravings we welcome with open arms.

The trigger point foam muscle roller

If you are a fan of exercise, then you'll know the importance of a good post workout stretch to sooth your muscles and aid recovery. You may also have heard the importance of massages, or heard how professional football teams are treated to a post game rub down. But it you're not on £150,000 a year then you might not be able to afford a massage after every workout like they do! Fear not though, invest in this...

my Trigger Point roller 

... a Trigger Point grid foam roller! 

This hard, hollow tube is specifically designed to mimic a deep tissue massage, to help work out the knots and niggles in your muscles after a good sweat on. My sport of choice is kick boxing, and after an hour and half of and trying not to get hit, you can feel it in your muscles! A role on this after always sorts me right out! 

the grid design 

The Boy first introduced this to me a few months ago and I haven't looked back since! I love it. Well, it is a kind of love hate relationship though as it bloody hurts when you use it! 

Find Christmas that bit too stressful – here are my top tips on how to deal with it...

Find Christmas that bit too stressful – here are my top tips on how to deal with it...

As we have officially started eating the chocolates out of our advent calenders (I say officially because no doubt there will be some of you that will have had a cheeky few before the 1st), I think it is officially ok to start getting excited about Christmas!!!

As we steadily creep into December, many of us are well and truly into the Christmas spirit.

Christmas is meant to be the time of year when there is laughter and joy filling our houses, we gleefully smile to strangers and our generosity and good will is in abundance. We might even fancy partaking in a spot of carolling. Who am I kidding! Christmas can be a dam right headache! 

Clashing family members, juggling party invites and Christmas do’s, buying presents for people with fussy taste (and you know it will then go on to be half price as of Boxing Day just to rub salt into the wound!)... you’re forgiven if you’re not in the mood to shout love and joy, but in the mood to tell people where to shove it! 

The build up to the 25^th is pretty manic but it is also the actual day that can tread a bit fat boot on festive tidings.

According to an article in The Telegraph (2012), the average family first rows at just 10.13am!!!  From your mum moaning at your for setting the table the "correct" way, accusing your sister of nicking all the good chocolates from the celebration tin and debating the rules to charades. 

I could go on but I won’t. What I will do though, is share with you my top tips that will stop you from pulling your hair out, relax and actually enjoy the Christmas season. 

picture from http://www.acstechnologies.com/

Don’t overdo it

Firstly, don’t overdo it. Either learn to say no or learn how to leave a party early (even just an hour earlier will help you in getting more shut eye). In that way you’ll stop yourself from burning out before Christmas even starts! Everyone’s diaries are back to back during this time of the year so perhaps schedule some of your parties and Christmas do’s in January.

Plan ahead

Having a plan written down automatically makes me feel 10 times calmer as I can clearly see what needs to be done and when. I have already written down what I will be cooking and serving on Christmas day and nearer the time, I will even write down a hour by hour of what needs to be cooked and when to ensure I can enjoy myself and not be a slave to the Christmas dinner. Might sound OTT but it saves me the drama on the day!
Plan as much as you possible can – even plan what you are going to wear to what party to ensure you don’t have any last minute stresses.

How to avoid a cold this winter (like I have since 2006)!

(I first published this in December 2013 but these tips are re-posted by popular interest!) 


I run the risk of jinxing myself by saying this, but I haven’t had a cold since “fresher’s flu” in 2006. 

I simply don’t ever get ill like that. They offered the flu jab for free at work the other day which I refused as I don’t see I need it. “Impossible” were the cries from my colleague, they thought it ridiculous that I simply haven’t ever really had a cold. But it’s true so I want to share with you my ways to avoid a cold…

I think it generally boils down to being healthy overall, doing the obvious stuff like eating your five a day, getting enough sleep and exercising well. So the first few tips might sound too simple, but they’ll set your body up to be fighting fit. Once you feel the first symptoms coming on, that is your cue to up the dose of healthiness to avoid it taking hold of you!

picture from sporeflections.wordpress

• Eat your five a day and in particular “immune boosting” foods like spinach, berries, broccoli and garlic (see the end of the blog for more foods).

stock up on your five a day 

• Drink plenty of water. This isn’t just good for overall health but if you have got the start of a virus, it will help to flush it out.

• If you need a little helping hand, take some multivitamins! I take a simple A-Z and one for energy releasing.  

• Try to avoid sugar (as much as humanly possible with all these mince pies and choccies laying around) – I read somewhere that sugar can break down your healthy cells, not what you want at this time of the year.
• 
  

The "validation facial" at Lush Spa

For my birthday last year (a whole 13 months ago!) the Boy treated me to three spa treatments at the Lush Spa on Kings Road in Chelsea - the sound bath, a tailor made massage (read the blog about that here) and a validation facial. If like me, you didn't realise that the Lush cosmetics company also did spas, then look into it! They are so amazing and nothing like other beauty spa treatments you might have tried before! 

ready for my facial!

The year has gone so quick and I still hadn't made it back for the facial, but with a trip to New York coming up, I felt that last week was as good as any time to have it.

spa treatment room 

Having had two gorgeous treatments there already I knew I was in for a treat and I was right. If I could some up the treatment from start to finish, it would be "wonderful".

Lush seem to employ the happiest, friendliest and most relaxed staff and just talking to my softly spoken therapist made me feel ten levels calmer.

my skin was in need of a facemask! 

Asking about my skin needs, he took me through the shop, giving me the chance to play with the products, smelling them and touching them, to see what ones I would like to use in the treatment. Plopped on to a round slate, by the end it looked like an artist's palate! Let's hope it can make my skin a work of art!

the beauty products I chose 

My sugar diary - how easy is it to give up sugar for a week?

Last week I set myself a mini challenge… could I go a week without sugar?

My interest with sugar started earlier this year when I learnt during my nutritional course that sugar is the enemy of a healthy diet, as well as for developing early wrinkles and erratic moods and it has even been linked to depression and high blood pressure. 

So since then I have been doing my best to eliminate sugar from my diet. All was going well – I was feeling healthier inside, my skin was clearer, I had more energy (even in the mornings and I am NOT a morning person) and I even lost a dress size!

But then the summer hit. 
Ciders in the park, sunny holidays and overall over-indulging meant that sugar has sneakily crept its way back into my diet!

So for the last week, I have started to cut it back out again. 

cocktails - the curse of my low sugar diet! 

The recommended maximum for sugar per day is just 25g. When you look at the labels of your favourite foods you’ll be shocked at how little this is and how much there is in processed foods. It is lurking in your cans of baked beans, granolas and ketchup! 

So here is my food diary for the week, and my honest opinion of how easy it is to cut sugar out...

Sunday:

• Avocado, spinach, kale and protein smoothie

I did add half a banana for added sweetness and it also makes the smoothie so creamy! The protein powder, although sweet, has a really low sugar content so all in all, pretty good start. My recipe is here.

• Feta, beetroot, spinach and broccoli salad with calamari at the Durell Arms

I didn’t know what to drink as even diet fizzy drinks are not great for you, so I opted for plain old water.

• 4 malteasers

I didn’t meant to eat these but I dropped them when I was tidying up so I ate them! Opps.

• Leftover fajita chicken with coleslaw, sweet potato wedges and a sprouted salad

Although the mayo means that fat content is high, there is only about 2g of sugar per heaped tablespoon. Not bad.

I love an avocado smoothie! 

Monday:

• Porridge 

A pretty good breakfast with less than 1g of sugar per bowl!!! A good start for me. Need topping inspo... check my blog post out here.

• Avocado and feta salad

Cheese is actually very low in sugar. With the high fat and protein content it will also help you keep fuller for longer.

• Tomato, edamame beans, cucumber and hummus 

As long as you steer clear of caramalized or Moroccan topped types, hummus is actually a decent healthy, low sugar snack.

• Slice of my raw blueberry ‘cheesecake’ 

Sweet but all natural sugars. Yay. Find my recipe here.

• 2 veggie sausages ,runner beans, red cabbage, kale and gravy – was a bit worried that as a processed food the veggie sausages would be really high in sugar, they could be better but 4.4g of sugar per sausage isn't too bad. 

• Buttermint tea 

Curbed sweet craving with this Twinings sweet tea!

my lunch at work

Tuesday:

• Smoothie made with a frozen banana, protein powder and maca powder

• Quinoa porridge with soya yoghurt, blueberries and cinnamon - find my recipe for this easy quinoa porridge here.

If you love yoghurt then try to switch to soya. Even natural yoghurt is chocablock full of sugar, with up to 14g of sugar per 100g wwith some brands!!! Soya yoghurt only has about 2-3g per 100g. 

• Slice of rye bread, light phily with avocado and prawn salad with two spinach falafels

Also had an extra half a egg may sarnie and some crisps that were left over at a meeting in work! Opps. Rye bread does actually have more sugar than normal sliced white (2g per slice compared to 0.8g) but it has less additives and salt, plus I think it tastes better! 

• Cucumber, pepper and carrot sticks

• Salmon, salad, coleslaw and potato wedges

This was the healthiest thing I could get at the evening work event and it was actually pretty tasty, healthy and sugar free.

this lunch cause food envy in the canteen

Real girl's guide to eating healthy and staying fit

As you have probably seen from my recent blogs, I have been lucky enough to have an excellent summer – I partied away at hideout festival in Croatia, I finally got round to doing my PADI in Phuket in Thailand (read the blog post here) and over the bank holiday weekend I went to Ibiza with the girls (check out my thoughts on Ocean Beach Club here).

However, I also managed to get food poisoning (thanks undercooked squid) and had a really bad allergic reaction (thanks salt water in Jet apartments).

So now things are back to normal and I am getting back into my routine, I went to kick boxing for the first time in SIX WEEKS and I surprised myself – my fitness was still there. I must note here though that I had forgotten ALL my sparring techniques and totally freaked out when faced with sparring… and cried! In my defense, someone throwing a punch to your face can be pretty scary! #iamsocool

Anyway though, I am also pleased to say that over the summer I haven’t lost my fitness, and what’s more I haven’t put on one single pound and my clothes aren’t feeling any tighter. I think I have finally cracked that “healthy” is a lifestyle, and fad diets don’t work! It isn’t about dieting to get into a bikini and then binging on holiday and piling it all back on again! This is just a cycle of yo yo dieting.

On this reflection I want to share with you my top tips that work for me in maintaining a “health is a lifestyle” attitude and staying fit at all times… but all with a pinch of realism. This is a real girl’s guide!

I like to be healthy and fit and enjoy knocking up new recipes but I also love to eat out at least 2 times a week, have a cocktail addiction and like to do other things at the weekend other than bake quinoa and sweat it in the gym. Sure, I would love a 6 pack but then again, I love experiencing all on offer and tasting a bit of it all!

It is about balance but hopefully these tricks can help…

Real girl tip 1: always have breakfast

Don’t even think about stepping outside and commuting to work without a decent breakfast. Wake up that ten minutes earlier to get a decent breakfast down you, this will rev your metabolism, keep sugar levels from spiking (and then heading for the nearest sources of sugar) and help keep your energy up. Basically this will set you up all day.

porridge - 2 min in the microwave! 

Real girl tip 2: eat smaller meals, more often

I like to eat three smaller meals and several snacks throughout the day. Yes you read right, I said “snack”. But I do mean healthy snacks here, like carrots sticks and hummus or protein shakes, not half a pack of McVities hob nobs and a bar of dairy milk.  

smoothies are a great snack!

Real girl tip 3: drink plenty of water

I am bit of a water monster, and I gulp down about 4 liters of the stuff a day. This might be a bit too much for most, but make sure you get at least 2 liters a day. It will help flush through toxins and sometimes we confuse thirst for hunger. If you feel thirsty, you are already dehydrated. This is particularly important when on holiday, busy or under stress.

Real girls tip 4: make healthy dinners in bulk and freeze

I hate processed ready meals and have only had one in the whole of my life. Whilst I appreciate we are all pushed for time, it really doesn’t have to take that long, even if you are cooking for one. When you make meals, make more than one potion so that you can freeze them for a later date. Works particularly well for curries, soups and chilli con carnes.