Where do I start?

You were pregnant for 9 Months and you had your baby boy/girl. It has now been at least 6 weeks after, (or has it been months ?) and your stuck. You find yourself asking, “where do I start?”

First off all congratulations and well done to you for bringing a Human into this world, for putting yourself last and your baby first. If you feel lost, I completely understand and know the feeling all too well as it feels like yesterday. I can tell you that you won’t feel like a bad mom for doing something for yourself but you will feel bad. Please just remember that a healthy mom equals a healthy baby and a healthy family.

  1. Start by drinking 8 glasses of water a day
  2. Replace all the unhealthy takeaways and quick meals with fresh veggies, lean protein and of course add some carbs like brown rice. yes carbs are your friend not your enemy.
  3. Don’t feel bad about doing something for yourself (Reminder}
  4. Eat 6 small meals a day that is 3 meals with 2 snacks.
  5. Number 1 rule- Home made is best. If you crave a burger,make it at home.
  6. READ LABELS. Stick to serving sizes
  7. If you can not exercise ,don’t stress.. number 1 key to fat loss is what you put in your mouth
  8. Read point 3 again
  9. If you can exercise start by doing 5 min walk even if you walk with the baby in the pram outside in the garden.
  10. Ask me to help you with a eating plan according to your body,needs and lifestyle.
  11. Drink a good multivitamin or continue with your pregnancy vitamins if you still breastfeed
  12. Sugar in moderation
  13. Salt in moderation

Feel free to contact me if you want to make a change today

Thank you for reading and remember you are such a good Mom!!!!

Top Low Calorie Fruits

With summer approaching there is nothing so satisfying then biting into a yummy juicy piece of fruit

Check out these top low calorie fruits.


Peach 

Calorie count:  58 in a medium fruit

Peachy keen, indeed. With over two grams of fiber per serving and a moderate amount of vitamins A and C, it’s the perfect snack and salad garnish.

Grapefruit

Calorie count: 52 in 1 half

Grapefruit halves have become the breakfast fruit for good reason, they add an extra pep to your morning, packing over half of your daily recommended intake of vitamin C and two grams of fiber.

Cantaloupe

Calorie count: 53 in one cup diced

Protect your immune system and eyesight with this vitamin A- and C-packed melon that also offers one and a half grams of fiber.

Watermelon

Calorie count: 37 in one cup diced

At 92 percent water, it contributes towards your eight cups of water a day, packs tons of disease-fighting antioxidant lycopene and half a gram of fiber per serving.

Papaya

Calorie count: 62 in one cup diced

This tropical fruit packs three grams of fiber, tons of vitamin C, folate and potassium, and a sweet-yet-creamy taste in minimal calories.

Strawberries

Calorie count: 49 in one cup halved

Fun fact: These berries aren’t actually berries since their seeds are on the outside. You’ll get three grams of fiber and a healthy dose of vitamin C and manganese.

Appricots

Calorie count: 59 in three-quarters cup sliced

We’re used to them dried, but raw, you get more bang for your bite. Loads of vitamin C and A, plus a refreshing and tart juice

Blueberries

Blueberries are popular berries that serve as a great source of vitamin K.0

Calories count  84 in one cup

7 High-Fat Foods That Are Actually Healthy

  1. Avocado
    Avocados are a fruit, with fat at 77% of calories. They are an excellent source of potassium and fiber, and have been shown to have major benefits for cardiovascular health.
  2. Cheese
    Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients as a glass of milk. It is a great source of vitamins, minerals, quality proteins and healthy fats.
  3. Dark Chocolate
    Dark chocolate is high in fat, but loaded with nutrients and antioxidants. It is very effective at improving cardiovascular health.Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese. It is also loaded with antioxidants so much that it is one of the highest scoring foods tested, even outranking blueberries.Some of the antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidize.
  4. Fatty Fish
    Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.If you can’t (or won’t) eat fish, then taking a fish oil supplement can be useful. Cod fish liver oil is best, it contains all the Omega 3 that you need, as well as plenty of Vitamin D.
  5. Chia seeds
    Chia seeds are very high in healthy fats, especially an omega-3 fatty acid called ALA. They are also loaded with fiber and minerals, and have numerous health benefits such as lowering blood pressure and having anti-inflammatory effects
  6. Extra Virgin Olive Oil
    Extra virgin olive oil has many powerful health benefits, and is incredibly effective at improving cardiovascular health. It has been shown to lower blood pressure, improve cholesterol markers. Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.
  7. Whole Eggs
    New studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people. Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need. They even contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don’t get enough of. Eggs are also a weight loss food. They are very fulfilling and high in protein, the most important nutrient for weight loss.

Benefits of breastfeeding

Breastmilk provides just the right proportion of essential nutrients, vitamins, proteins, fats and antibodies to help your baby’s body and brain develop.

What’s amazing is that it also can adapt its composition to meet your baby’s needs as they get older or become sick. Breastfed babies have a greater sense of taste and smell because breast milk changes flavor based on the mother’s diet. Just as importantly, your baby thrives emotionally because skin-to-skin contact with mom creates a strong bond and sense of security.

Breastfed Babies Benefits-

  1. Get sick less and have a lower risk of allergies
  2. Have a lower risk of obesity and Types 1 and 2 diabetes
  3. Have a lower incidence of SIDS (Sudden Infant Death Syndrome)
  4. Have a reduced risk for ear infections and gastroenteritis
  5. Are on a path to optimal brain development
  6. Get nutrients that help strengthen and develop their immature immune system in a way no other substance can
  7. Respond better to immunizations against Polio, Tetanus, Diphtheria, and Haemophilus influenza
  8. Have optimal oral development because of their jaw movements and nutrients in breastmilk decrease the risk of tooth decay
  9. Are protected against respiratory infections including those caused by rotaviruses
  10. Are less likely to be hospitalized with pneumonia or bronchiolitis, and have a decreased risk of lower respiratory tract infections
  11. Have been associated with a slightly enhanced performance on cognitive development tests

Breastfeeding provides health benefits for mothers beyond emotional satisfaction.

  • Mothers who breastfeed recover from childbirth more quickly and easily. The hormone oxytocin, released during breastfeeding, acts to return the uterus to its regular size more quickly and can reduce postpartum bleeding.
  • Studies show that women who have breastfed experience reduced rates of breast and ovarian cancer later in life.
  • Some studies have found that breastfeeding may reduce the risk of developing type 2 diabetes, rheumatoid arthritis, and cardiovascular disease, including high blood pressure and high cholesterol.
  • Exclusive breastfeeding delays the return of the mother’s menstrual period, which can help extend the time between pregnancies. Exclusive breastfeeding can provide a natural form of contraception if the mother’s menses have not returned, the baby is breastfeeding day and night, and the baby is less than    sixmonths old

The importance of Vitamin D

Vitamin D, also known as the sunshine vitamin, is produced by the body as a response to sun exposure; it can also be consumed in food or supplements.

Having enough vitamin D is important for a number of reasons, including maintaining healthy bones and teeth; it may also protect against a range of conditions such as cancer and diabetes.

Vitamin D has multiple roles in the body, helping to:

  • Maintain the health of bones and teeth.
  • Support the health of the immune system, brain, and nervous system.
  • Regulate insulin levels and aid diabetes management.
  • Support lung function and cardiovascular health.
  • Influence the expression of genes involved in cancer development.

What is vitamin D?

Despite the name, vitamin D is considered a pro-hormone and not actually a vitamin.
Vitamins are nutrients that cannot be created by the body and therefore must be taken in through our diet.

However, vitamin D can be synthesized by our body when sunlight hits our skin.

It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows most people to produce sufficient vitamin D, but vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter

Symptoms of vitamin D deficiency

Symptoms of vitamin D deficiency may include:

  • Getting sick or infected more often.
  • Fatigue.
  • Painful bones and back.
  • Depressed mood.
  • Impaired wound healing.
  • Hair loss.
  • Muscle pain.

Vitamin D food sources

Sunlight is the most common and efficient source of vitamin D. The richest food sources of vitamin D are fish oil and fatty fish. Here is a list of foods with good levels of vitamin D:

  • cod liver oil, 1 tablespoon
  • herring, fresh, raw
  • swordfish, cooked
  • raw mushrooms, 1 cup
  • salmon, sockeye, cooked
  • sardines, canned
  • fortified skim milk, 1 cup
  • tuna, canned in water, drained
  • egg, chicken, whole large

Immune Boosting foods

With the winter season in full swing, everybody is worried about getting sick. The best way to prevent this is by boosting your immune system. I don’t know about you but I am no fan of pills so these top immune boosting foods will do the trick.

1. Citrus Fruit AKA Vitamin C

Image result for Vitamin c

 

 

 

 

Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells These are key to fighting infections.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Try my morning cuppa recipe for an extra boost of Vitamin C.

2. Garlic

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Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients. Garlic  helps to prevent and reduce the severity of common illnesses like the flu and common cold. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

3. Ginger

Ginger has been used for centuries to reduce inflammation and treat inflammatory conditions.Ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.

Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.

4. Spinach

Image result for spinachSpinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

 

5. Yoghurt

Image result for yoghurt

Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are pre-flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits instead. Yogurt can also be a great source of Vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

6. Turmeric

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating osteoarthritis . Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

7. Green teaImage result for green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

Herbs and Spices to lose weight

Turmeric

This brightly colored yellow spice may help your body burn fat, the spice that adds color to curry, also affords numerous health benefits. The primary antioxidant in the spice, curcumin, is an anti-inflammatory that’s been used for centuries in medicine. Increasing your intake of turmeric isn’t a lone strategy for weight loss, it may help you with the inflammation associated with obesity and give you a boost in fat burning.

Cinnamon

This classic holiday spice has been shown to balance blood sugar, helping to curb cravings and keep you feeling full for longer. Spice up your tea with some cinnamon or add it to some yummy oats.

Cayenne

This hot spice is one of my favorites, cayenne raises body temp, helping to boost metabolism. In fact, adding the spice to food can help you burn up to 100 calories per meal. Add this to some stew, soup or even some dark chocolate.

Ginger

Ginger helps to control blood sugar levels, meaning it can help prevent a spike in your glucose levels after a sugar or carbohydrate rich meal. The spice also has the same fat-burning, or thermogenic, properties as turmeric and cayenne. Add to some yummy yea, you can check out my lemon and ginger water recipe in my recipe post.

Cardamom

Cardamom is another one of those thermogenic spices, meaning it helps boost body temp and metabolism. A favorite in Indian cuisine, cardamom is fantastic mixed with nutmeg, cinnamon, cloves, and ginger for a homemade curry blend or chai tea.

Hypothyroidism

Today I want to talk about a topic that has had a great influence in my life this past 9 months, hypothyroidism

What is a thyroid?? a thyroid is a large  gland in the neck which secretes hormones regulating growth and development through the rate of metabolism. Hypothyroid refers to low thyroid levels which can be caused by a number of things , mine was cause by Hashimoto’s  disease, which  is an autoimmune disorder that can cause an underactive thyroid. With this disease, your immune system attacks your thyroid. The thyroid becomes damaged and can’t make enough thyroid hormones. There is a number of symptoms to look out for in hypothyroidism including-

  • Weight gain
  • Increased cholesterol
  • Depression
  • Fatigue
  • Hair loss
  • Memory loss
  • Dry, rough skin
  • Constipation
  • Swelling of the legs
  • Decreased concentration
  • Muscle cramps
  • Vague aches and pains
  • Feeling cold
  • Fluid retention
  • Prolonged or excessive menstrual bleeding in women
  • Poor concentration or feeling mentally “foggy”

If you do have at least 5 of these symptoms please see a doctor so that they can do blood tests to see if you have hypothyroidism.

Treatment will depend on the diagnosis.

I will definitely do a full blog post on this topic as there is a lot of information on this, at the moment I am taking eltroxin for this but also lots of natural supplements and a diet for the hypothyroidism, I am still trying to reach my optimal thyroid levels and I am working with an endocrinologist, but this will take some time to correct.


If you like to hear more about this topic like supplements that you can benefit from, please comment.

 

Benefits of drinking enough water

How does water affect my weight?

Our daily water intake correlates and is directly influenced by our daily water intake. If you only drink two or three glasses of water per day, chances are you’re only getting it when you feel thirsty. Did you know? by the time you feel thirsty, you are already quite dehydrated. So when that water enters your body, your body automatically stores it in anticipation of a long period before it gets water again and we all known water retention does nothing for the physique. Drinking the right amount of water is the biggest aide in weight loss. a Study conducted on South Africans revealed that if we continue drinking the amount of sugar-rich soft-drinks we already are, it’s projected that we will have 9 million obese adults in South Africa by 2017.

 

if that’s not eye opening to you then what will be? are you willing to pay the price by not drinking enough water?

Benefits of drinking water:

  • lubricate the joints
  • form saliva
  • deliver oxygen throughout the body
  • cushion the brain, spinal cord, and other sensitive tissues
  • regulate body temperature
  • produce hormones and neurotransmitters
  • help food pass through the intestines
  • flush body waste
  • helps you lose weight

an adult need at least 8 glasses of clean water a day, when exercising at least 10 glasses depending on your fitness level.

Have a look at my infused water recipe’s to take your plain water on a little adventure……