Friday Top Tip – Stay Hydrated

Friday TOP TIP!!

Stay Hydrated!! it can be easy when the wind is blowing and cold snap is here to think you need Tea and Coffee all day long…NOOOOO!!!

If you have a hot drink opt for Hot water with a slice of lemon or a herbal teabag (Ginger Tea is lovely in this weather and definitely a fav of mine)

Add Lemons, Limes, Mint, Cucumber to cold water and pop i your water bottle…refreshing, detoxing and helps you drink more water

Have a water bottle on your desk at work or on the go….so it always reminds you to stay hydrated

Staying hydrated helps flush toxins, lubricate and hydrate the muscles and stop any headaches brewing and also keeps off hunger pangs…..even more important when exercising

Jen x

Coco Loco about Coconut Oil

Coco Loco

You may see Coconut normally as being in a Bounty, but it has soooo much to offer the body in its natural state….and now it is becoming so much more popular than it was a few years ago, more people are realising the amazing benefits for your health, skin and hair….it really is an amazing product!!!



Now when I talk about this I mean pure, 100% natural organic Coconut Oil….as you can imagine it costs a lot more than a Bounty or some Coconut Shampoo…but the Health Benefits are out of this world…and definitely worth the investment 

Lets get the sciencey bit out the way.

Coconuts contain Lauric, Capric and Caprylic Acids…the properties of these acids are:

* Antioxidant

* Anti-microbrial

* Anti Fungal

* Anti bacterial

* Soothing

Lauric Acid gets turned into Monoalauien, which helps the body deal with Virus’s & Bacteria that attack the body….and here’s where the sciencey bit ends, because lets be honest we want the nitty gritty stuff!!!

Coconut oil is easy on your digestive system and does not produce an insulin spike in your bloodstream, so for a quick energy boost, you could simply eat a spoonful of coconut oil, or add it to your food

It is mainly found in Saturated Fats (ARGGHHH The Bad Fats)….but stay with me…its not all ba. If you are still concerned about saturated fat, consider taking a second look. Even if you still avoid/limit saturated fats, it is important to note that not all saturated fats behave the same way in the body. Coconut oil, due to its high lauric acid content, is actually beneficial to the body.

Health Benefits:

* Hair & Skin Care

* Stress Relief

* Maintain Cholesterol Levels

* Aid Weight Loss

* Increase Immunity, Digestion & Metabolism

* Reduce Kidney problems, Heart Disease and Blood Pressure.

* Can help boost metabolism

* Can increase bone strength by allowing better absorption of calcium, vitamin D, and other minerals

* Studies show that coconut oil may help increase thyroid health because of its unique combination of nourishing properties and the fact that it travels directly to the liver without the need for hormones or enzymes in digestion

* High lauric acid content can help lower cholesterol and blood pressure. It doesn’t increase LDL and helps keep arteries flexible and prevent atherosclerosis

* Can help fight infection and flu due to its antibacterial, antiviral and antimicrobial properties

* Helps relieve the Body of Stress due to its Soothing benefits

* Helps control Blood Sugar and increases the Secretion of Insulin

* Reduces the workload on the Liver and prevents the accumulation of Fat
And the list can go on….but I wont bore you

Benefits to Weight Loss:

Contains short & medium chain Fatty Acids that help strip excessive Fat. Easy to digest and helps Healthy Functioning of the Thyroid and Enzymes. It helps speed up Metabolism by removing Stress on the Pancreas, resulting in burning more energy!! The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term. BINGO!!!

Benefits to Hair:

Coconut oil can effectively get rid of dandruff when rubbed into the scalp a couple times a week. It does make hair oily, of course, but I recommend massaging into the scalp before bed and leaving in overnight before rinsing out in the morning. It also helps strengthen hair and add shine

Benefits to Skin:

It is an effective moisturiser that prevents dryness. Can be helpful to some Skin Conditions (seek advice from GP)
Coconut oil is without question a favourite body lotion. It absorbs quickly and doesn’t leave an oily feeling at all. It makes skin incredibly silky and has wonderful antibacterial/antimicrobial properties

Benefits to Medical Conditions:

The Lauric Acids prevents Heart Problems occurring, despite the high levels of Saturated Fat. It decrease the incidence of injury in the Arteries. Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.
Studies have also shown that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.

Benefits to Digestion:

Helps prevent IBS, deals with Bacterias and helps the Absorption of Nutrients (Vitamins & Minerals)
Studies show that coconut oil may help increase thyroid health because of its unique combination of nourishing properties and the fact that it travels directly to the liver without the need for hormones or enzymes in digestion

OK the bit you’ve been waiting for….

As I mentioned above it is mainly found in Saturated Fats…so I bet that put you off, but I am glad you stayed around to hear the good bit….
Coconut Oil contains Less Calories that other Oils out there now BUT The Fat content is easily converted into Energy and does NOT lead to the accumulation of fat in the Heart and Arteries…..helping BOOST Energy, Endurance and Performance and PROMOTE FAT LOSS!!

It can be bought nearly everywhere now…online, groupon, costco and most supermarkets and ALL health food shops….YES it is more expensive than a normal oil , but can you really put a price on your health???

Ensure it is 100% Coconut Oil and NO added Stabilisers or E Numbers…be very careful!!!

How can it be used:

* In Stir Fries

* Smoothies

* When cooking most foods….as a replacement for the usual oils you use.

* Cooking and Baking

* On your Skin

* Added to hot drinks

* Hair product

* Added to Epsom Salts in the bath

* Massage Oil

If you are worrying about a very strong taste…it isn’t, Im not really a fan of coconut on mass but it is absolutely GORGEOUS in cooking and especially Stir Fries and Smoothies

get investing in some….if you are serious about your health! I know £10-15 can sound expensive but you spend tons of money on crappy food and alcohol every week….this is an investment in your health

The choice is yours

Jen x

Warming Soup Recipe

The past week the temperatures have really dropped so why not make up a winter warming soup….you can take along to work and share with all the family and its Healthy and Tasty

Broccoli & Apple Soup

Serves 4. You need:
1 tablespoon olive oil
2 cups fresh broccoli stalks, peeled and diced
2 tablespoons fresh thyme, finely chopped
1 cup onion, thinly sliced
1 cup red cooking apple, peeled and diced
½ cup celery, diced
4 cups all-natural chicken stock
¼ teaspoon ground pepper
¼ cup plain, active culture yoghurt
2 tablespoons minced parsley
1. Heat oil in a large pot with the lid on. Add broccoli, thyme, onion, apple and celery.
Cover and cook over low heat 10 minutes
2. Add chicken stock and pepper and cook 30 minutes more
3. Remove from heat and cool slightly
4. Puree the soup one portion at a time in blender or food processor
5. Serve hot or chilled and garnished with a dollop of yogurt and sprinkling of minced
parsley

Epsom Salts

Epsom Salts/Magnesium Flakes

So I quite often bore everyone with my bath routine – I use Epsom Salts for pretty much every bath I have and especially after a big training session or when my muscles are just aching.

So why? and what is it?

Epsom Slats are made up of a mineral compound of Magnesium and Sulfate and through the salts are easily and readily absorbed into the skin. Magnesium is a crucial mineral to all of our body’s functions.

What are the benefits?
Relaxes body
Replenishes levels of magnesium in the body
Improves Sleep
Relieves muscle pain
Reduces Inflammmation
Softens Skin
Eliminate Toxins – helping to detox the body
Good for Sports people
Reduces Stress
Helps to ease migraines
Increases Energy
Good for tired/sore feet
Improves Blood Flow
Helps promote healthy joints and skin
Good for muscle aches

Lying in an Epsom salt bath, or simply soaking your feet, for 20mins is going to massively improve your wellbeing, and if you train and exercise a lot then this is a MUST!!!

Epsom Salts can be bought from Amazon, Home & Bargains and most online retailers.

I absolutely LOVE using it and swear by it, helps me after a busy week of classes, when I change my training or just on those days when your body is aching!!

Invest in yourself and your body….after all its the only place you have to live

(the ones in the picture is a 5kg pack from Amazon and was only £10.99)

Enjoy the Soak

Jen x

New Year – my Top Tips to achieving your goals!!

My Top Tips for helping you achieve those resolutions/goals/plans for 2016

* PLAN – A goal without a plan is just a dream
* DONT forget “WHY” you are doing it
* Plan for Set Backs
* Write Goals down
* Take Ownership of you Goals/Plans
* Be accountable to someone
* BELIEVE in yourself
* Rid yourself of “Energy Vampires”
* Frame of mind
* Set “mini” Goals
* Set “realistic” Goals
* BE SPECIFIC
* STOP making excuses
* Be passionate
* Keep a diary
* Asses your environment

And finally…..GET OFF YOUR ASS AND TAKE ACTION!!!