01 October 2019

Top Tips part 2- Health, Exercise & Nutrition


How did you get on with the Top Tips last week? Anyone change your snack? Anyone try the easy whole body exercises?? Did you try the Mississippi’s – I forgot to mention the ideal number is between 6 – 12 or 13.

I said I would do another week of little Tips for your Sunday afternoon!! So carrying on with the mix of nutrition, exercise & health tips here we go:

Tip 1Vitamin D – the ‘sunshine’ vitamin which we need to be thinking about again now we are going into shorter, darker days.  From October to April the sun is not strong enough to give us Vit D.  This vitamin is vital for your mental health, bones, teeth & muscle health.  Essentially important for Post Menopausal, pregnant ladies and those breast feeding. A min of 10 micro-grams a day

Tip 2  – last week in the news it was about Hot flushes in Menopause. Are you peri or post menopausal?  If so are you getting a few or lots of hot flushes?? Try this for 1 week –  note down when you are getting them and how bad they are.  Also, take notice of what you may have eaten or drunk before they come on or that day.  There is a link and sometimes it could unfortunately be a favourite like coffee or spicy food.  Which would you prefer to give up to feel better?? (if it helps I have cut my daily coffee out – I allow myself a coffee at the weekend – It can be done!!)

Tip 3 – Eat 2 Brazil nuts a day to get your quota of the mineral Selenium.  This mineral is a powerful Antioxidant & may keep your heart healthy as it helps reduce inflammation.

Tip 4 – Exercise – this week try planning ahead.  IF you know you have a busy week or are away with work – pack your gym kit. You CAN do something in your room/at home or a local park. Research has shown that if you PLAN what, where & when you can do some exercise in the week ahead then you WILL do something. Put it in the diary NOW!!

Tip 5 – 2 important Essential Oils to have in your house.  You may not be into essential oils, but Tea Tree Oil is a very useful oil.  It has germ fighting properties – can be put on cuts & scrapes as it has antiseptic benefits.  The other is Lavender oil – not only does it help relax our nervous system & help us sleep it can be used on insect bites or bee stings, minor burns & cold sores.

Tip 6 – Seeds – WOW they pack a massive nutritional punch. So the best thing is to get a few storage jars and fill each one with Linseed (flaxseed), Pumpkin seeds, Chia seeds, Sunflower seeds and Sesame seeds & then add them to porridge or salads!

I could write a whole blog on them but essentially those tiny seeds offer Essential fatty acids & protein.  Flaxseed contain the highest amount of lignans which are high in phytoestrogens (natural estrogen).  Polyphenols are a group of  phytochemicals which are naturally occurring micronutrients in plants & are highly medicinal in nature.  I could go on but more of this another time

Tip 7 – if you go to a gym and don’t like to use the free weights/dumbbells etc think again. Your whole body can work harder by using dumbbells and doing free weight or body weight exercises rather than the machines.  If you aren’t sure ask a gym instructor to show you some exercises or techniques.

Tip 8 – for runners out there – do you get frustrated with not seeing an improvement in your running?  If so how often do you just do a short, sharp run or some hill sprints or add some sprints in your run?? If you always run at the same pace you are not going to increase your speed. So do some shorter speed runs instead.

Tip 9 – do you find every time you walk into the kitchen you think you need something to eat/a little snack?? See if you do that and if you do, then just tell yourself that you don’t need anything as you aren’t hungry – have a glass of water instead and make yourself walk out!

Tip 10Pre and Pro biotics.  Heard the latest chat about your MicroBiomme or your GUT??  This is the GOOD bacteria in our guts which we need. IF you have to take antibiotics or steroids or on medication, there is more and more research into how taking probiotics can at lease get some good bacteria back in your gut – killed off by the medications you have taken.

I use Bio Kult every day – take it at night before bed.  You feed the good bacteria with pre-biotic foods like Sauerkraut, Kefir, sweet potatoes & natural yoghurt – any fermented, pickled foods are good. If you are pregnant it is fine to take – more research is going on into the beneftis for mum and baby to take in 3rd trimester.

There we go a few more top tips!

Still not sure which fitness class is for you?

Are you a woman who has pelvic girdle pain? Do you have pelvic floor issues? Have you had a C-section, episiotomy or tears? Do you have a Diastasis Recti or weak deep abdominals? Are you peri – menopausal? Do you want to get fit in a safe environment? I can help, get in touch to find out more.


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