Heya Folks! How’s Summer treating you?
Getting closer to your summer body or not really? :-p
In the past couple of weeks, since I have announced my Health Coaching session availability, I have had a bunch of people ask me a couple of DOs and DON’Ts with regards to Health & Fitness; those people are the inspiration behind this blog post. 🙂
So without further ado, let’s crack on!
BOYS, replace your Whey Protein with a nicer (and much healthier) Protein Shake.
1 cup of almond milk/ soy milk/ rice milk + 3-4 tsp chia seed powder + 2 tsp flax seed powder + 2 tsp organic honey or organic date syrup + 2 tsp organic peanut butter + 4 tsp organic cacao nibs (optional)
Boys, this is a hundred times better and power packed compared to your whey protein.
The protein in chia, almond/soy milk and peanut butter is something your body will thank you for! Kindly note that the milk you purchase should not have ANY ADDED SUGAR.
PLEASE BE VERY CAREFUL ABOUT THIS!
Flax seed powder will give you the most miraculous nutrient on planet Earth, OMEGA 3 fatty acids, so don’t miss out on that!
Organic Cacao Nibs (or 80% ++ dark chocolate) will bombard your body with antioxidants that will keep those nasty free radicals at bay!
PS…This is a really HEAVY shake and taste may vary depending on what quality of ingredients you put in. I can assure you that this is a miraculous replacement to your protein shake though! AND YES, THIS WAS DISCOVERED BY MY HUSBAND! HE SWEARS BY IT & SAYS HE’S GLAD HE’S LET GO OF HIS WHEY PROTEIN!
BIG NATURAL OR GO HOME!!!
The Protein Hullaballoo.
There’s such a big hue and cry about how necessary protein is!
Every time one thinks of a meal the single most important objective is- am I having enough protein?
Well, peeps, the fact of the matter is that protein is overhyped! Nobody ever suffers from a protein deficiency (unless he/she is a heavy weight lifter and ain’t reaching out to a rich(er) source of protein) because protein is present everywhere; the only difference is that protein that comes from animal food is complete contrary to the protein that comes from plant food (which is incomplete).
So what do vegetarians do?
Well vegetarians got to eat variety!
What could be better than that?
Isn’t variety the spice of life?
As far as the non-vegetarians are concerned, animal food HAS complete protein BUT, it comes with a very very high amount of saturated fat which does more harm to your body that good.
So all the proud chicken eaters out there, BEWARE!
My humble suggestion to you is to first move to organic (or pasteurized which means grass-fed) chicken! This will be a tad bit expensive compared to your normal chicken but it’s going to be a 100 times healthier. The normal chicken that you eat (non-organic) is injected with antibiotics and fed with grains that provides zero nourishment to the animal you’re munching on so how will YOU get any benefit eating the meat of such an animal? Ugh!
Also, QUANTITY! Even if you purchase organic chicken, your portion size should be that of your palm, that’s it! NOT MORE than that!
To sum it up, if you are a vegetarian or a non-vegetarian, you must eat a variety of protein rich foods in order to get complete protein sans saturated fats.
15 Best (Clean) Sources of Protein
Quinoa (8g protein per 1 cup serving)
Whole wheat pasta (7g protein per 1 cup serving)
Oats (6g protein per 1 cup serving)
Brown rice (5g protein per 1 cup serving)
Legumes (7g protein per 1 ounce)
Almonds (6g protein per 1 ounce)
Black beans (16g protein per 1 cup serving)
Tofu (20g protein per 1 cup serving)
Edamame (18g protein per 1 cup serving)
Green Peas (8g protein per 1 cup serving)
Potato (4g protein per 1 medium size)
Hemp Seeds ( 9g protein pe ounce)
Chia Seeds ( 5g protein pe ounce)
Sesame Seeds ( 5g protein pe ounce)
Greek Yoghurt (17g protein per 6 ounces)
BMI (BODY MASS INDEX) IS KEY!
No matter how drastic, doable or phenomenal your weight loss goal is, if you don’t know your BMI, you know NOTHING!
Folks, getting BMI report is a 2 minute job and most gyms do it for free and even if they don’t getting an index sheet that gives an insight about your internal situation is worth paying for! I urge you all to go get your BMI done first thing after you read this post. It will give you details like-
Body Fat Mass
Total Body Water
Protein Content in your body
Mineral Content in your body
Percent Body Fat
Basal Metabolic Rate so on and so forth.
Please note that when all of these are evaluated, a healthy range is provided which is based on your age, height and sex. It is this range that helps you understand where you stand in your Health & Fitness Journey!
I cannot compel you enough to get this checked folks!
You might feel you are healthy but only your BMI report will tell what’s REALLY going on inside your temple!
Massage is a must.
Massage is more than just pampering yourself, it’s in fact become a form of alternative medicine! It not just reduces stress, pain and muscle tension but also helps relieve…
It improves blood circulation all over your body and reduces cortisol levels which means a massage can help lower your blood pressure! Due to a sedentary lifestyle today, most of us have an improper posture which if not corrected and worked upon can cause major issues. Massage therapy can help get the body back into proper alignment! Please note that the key here is to get a good massage therapist who knows his/her shit or technically speaking all the correct points; every point in the sole of your feet for example is connected to a particular organ.
If you’re not comfortable stripping in front of a total stranger then foot reflexology should be your kind of jam. Every point in the sole of your feet is linked to an organ and good foot reflexologist will know the right buttons to push! 😉
Respect you Microbiome / Bio-individuality.
If you haven’t heard the word “microbiome”, its time you look into what it is! Each time someone talks about a health food or a superfood, don’t get carried away and hog on that.
Simply because one person’s food is other person’s poison.
Things that can do wonders to YOUR body could cause a havoc in MY body simple cos my body is different in comparison to yours. God has made the basic functioning of our bodies identical but our genetics and eating habits tend to change the gut flora we all are made up of!
Everytime you introduce a new food into your diet, see how your body reacts to it! Everything is not meant for everyone. Listen to your body and respect it for all the work it does for you.
Vegetables ARE EVERYTHING!
Head over to my Instagram Stories to get some super duper pooper scooper updates on this! Trust me, it will take you by surprise! Go to https://www.instagram.com/the_maven_lifestyle/
Antibiotics are killing you!
We are living in a day and age when everyone is so obsessed with reaching out to antibiotics each time they fall sick!
Peeps, until and unless you have a major problem, please do not reach out to antibiotics as they majorly fuck up your gut lining.
It simply KILLS the good bacteria in your stomach that leads to proper digestion! One dose of antibiotics can cause a very major harm to your gut lining. So much that it takes your gut 7 years to rebuild the lining after just 1 dose of antibiotics! In some major cases I do suggest taking it but for minor and manageable problems, steer clear of antibiotics!
Vaginal Birth & Breastfeeding can make or break a baby AND THIS IS SERIOUS STUFF!
Hospitals (and some women) opt for an easier form of delivery these days. It’s not just shameful but alarming as well. When a child comes of a mother’s vagina, there is a major transmission of good bacteria (and other microorganisms) which will keep the child healthy throughout his/her life! In some extreme cases if a child has to be introduced in this world by a c-section delivery, a good savvy doctor places the baby by the vagina for a couple of minutes to make sure the baby is getting the vital microorganisms transmission.
That’s how important this is!
Having said that, mothers who breastfeed their little ones for one full year not just do a favor on the little ones but themselves as well!
Breastfeeding for mothers is excellent as it helps them burn extra calories thereby releasing pregnancy weight; it also releases the happy hormone oxytocin.
Breastfeeding astronomically reduces chances of breast and ovarian cancer as well as osteoporosis (quite common in women) but most of all, breastfeeding allows the mother to bond with the baby- the kinda bond that is considered as the strongest and lasts a lifetime!
For the kiddos on the other hand, breastfeeding results in ideal nutrition (as the breast milk contains a perfect mix of proteins, fats and vitamins), stronger immunity and transfer of healthy microorganisms that build the gut lining of baby’s stomach!
You’d be surprised to know that breastfeeding has also been linked to higher IQ scores in later childhood. What it also does is, it (breastfeeding) reduces the chances of the child falling prey to obesity and diabetes on growing up.
I remember going to a fantastic homeopathic doctor here in Dubai, UAE who shared an interesting fact with me and my family; she said that children who are off mommy’s milk before the age of two and are moved to “formula”, end up having the highest chances of obesity growing up!
In my suggestion, I’d say either breastfeed your child for 2 full years and just in case you can’t do that for two years, introduce them to food well in time INSTEAD of the horrendous formula!
Comment below if you liked this post!
Also, please feel free to share this information with friends and family who you think might benefit from this article!
I’ve been a Health & Fitness fanatic for the longest time now! Perhaps its because of the way I was raised or the obese people around me scared me and pushed me to get serious about what to eat and how much to exercise or may be it was just my Mom who was always anal about me looking a particular way. 🙂 At least something fabulous came out of it! 🙂
After reading countless books, taking long distance summer courses, attending workshops and making a bunch of diet plans for loved ones, this year I finally decided to embark into the world of Health Coaching.
Who is a Health Coach?
A Health Coach is your friend, philosopher and guide w-r-t all things Health & Fitness.
The main role of a Health Coach is to help clients cultivate a healthier lifestyle.
Health Coaches are a fantastic cushion between a client and a doctor/nutritionist. In fact, they are the reasons you may not need to see any doctor or Nutritionists ever. 😉
It’s basically just like having a person in your life who is accountable for your health and constantly making sure that you don’t follow the bandwagon that goes around in the ever-so-confused world of Nutrition.
I, as a Health Coach will be accountable for your health goals- be it weight loss, weight gain or maintenance. We can work towards achieving fitness goals, skin goals and hair goals, so on and so forth!
A Health Coach is someone who looks at food like medicine.
Why take pills when you can eat the divine food?
Feel free to get in touch with me for a free consultation. Drop me an email at firstname.lastname@example.org !!!
Love & Gratitude,