Your Winter Survival Guide to Staying Healthy, Fit and Active

Today I am featuring your winter survival guide to staying fit, healthy and getting that booty moving even when it’s freezing! Here in Australia its wintertime and I know it can be extra hard to pull yourself out from the covers. In my last newsletter I gave you my top 5 tips for staying warm, healthy and happy in the colder months. Today, we get to hear from miss Alexis Hamer (certified personal trainer) as she explains her top 5 tips for an active winter. I love the last one- change your mindset as I am always talking about this with my clients in regard to food and overall wellbeing. Scroll down, read and enjoy! xoxo, Danielle

by, Alexis Hamer at MINDBODYWELLBEING
I know you know this feeling all to well…. it’s been a long day at work/looking after the kids etc. It’s cold, dark (and if you have been is Sydney this weekend gone) raining outside and the last thing you feel like doing is going to the gym. It would be so much nicer to put your trackies/ugg boots/hoodie (and for some this winter onesie) ensemble on and get toasty on the couch. Great for your cold tootsies but not so much for your toosh!

Don’t let the cool temps and short days undo all of your hard work on your health and fitness this year to date. Keep up the momentum, stay on track of your goals these next few months, and you will be breezing into spring in no time!

Remember being healthy, fit and strong, regardless of the season, is a lifestyle choice for life. It’s not just a fad that comes round every year when it starts to warm up and you do the mad scramble to hit the gym and down the green smoothies to try and make up for what you didn’t do or at least maintain throughout winter. To help you out, here are a few ways to assist you in getting through the next few months:

Train outdoors. Its not so hot and humid that you are drowned in sweat and struggle to get moving like in summer- you have to get moving to get warm! To beat the winter blues and the stuffy heating of the office, get outside on your lunch break and into a gorgeous green park to give you a bit of a lift. Grab some work buddies/friends and play a team sport or even go for a walk to help motivate you.

Wear the right clothes! If you are keeping up the outdoor training, invest in some decent quality clothing such as a good pair of tights, tops, jumpers and even a vest. No one wants to freeze their butt off while braving the elements but at the same time you don’t want to resemble a michelin man either. Remember, as soon as you get moving, you will get a lot warmer so smart layers are key to ensure you are warm enough and comfortable while you exercise without having to peel scarves, jackets etc off and having to carry them.

Move indoors. If you really cant handle the cold, why not move inside and try something new like hot yoga or a team sport? I used to play indoor netball which is great as it keep you fit but you don’t have to face the cold.

Be smart. If you are starting to cave and find every excuse under the sun not to get moving, make your exercise selection convenient to you. Take advantage of things around you such as stair sprints in your apartment block (you don’t even have to leave home), the monkey bars in the park near your office or the new fitness centre that just opened on your walk home.

Be accountable. If you know that you are likely to become a slacker in these next few months, maybe it is a good idea to lock yourself into things like a pre paid block of personal training sessions, a short term membership at a yoga studio or a boot camp with a friend. The more you have to answer to someone, the more likely you will go!

Make it fun! Why not try something new such as indoor rock climbing, pole dancing or handstand classes? By learning something new and exciting, you will challenge your body in new ways, use muscles that you haven’t used before, and feel good at the same time.

Take advantage of the weather. Go skiing, hiking, snowboarding – it’s great exercise!

Most importantly – Change the way you think! Winter training will set you ahead when the warmer months start to appear again. You will have maintained, if not improved your strength and fitness more than those that slacked off and then complain when it starts to get warm again about how unhealthy they feel and look.

I hope these help breakdown some of the mental obstacles you have in your head.

Happy training

A x

For personalized assistance with your health and wellness, I invite you to contact me so we can schedule yourcomplimentary consultation.

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Vegan? Vegetarian? What’s the difference?

by, Danielle Stein

Today, there is a lot of confusion about the difference between being a vegan and being a vegetarian. Diet is unique to each individual person, and it is important that you choose the foods you eat based on your specific needs. It’s important that you make the right decision for you. The two have many similarities along with many differences. Below you will find not only the similarities and differences between the two, but definitions of each.

Vegan. In short, means that you do not consume ANY animal products. It is very different from being a vegetarian because not only does this diet not include eliminating animal meat, but all animal products. This ranges from red meat, poultry, fish, eggs, dairy (milk, cheese, yogurt, etc.) and even honey. Many people believe that this is not only the best way to lose weight and maintain youth and vitality, but that it is the healthiest diet available to the human race. In contrast to being a vegetarian, being a vegan is typically stereotyped to people who “can’t possibly get enough protein” and being “skinny” or  a “hippie”. This couldn’t be further from the truth!! But, there is a catch. It has to be done right. Being a vegan means you must make an effort to pay closer attention to getting enough protein along with maintaining your omega 6’s and 3’s, iron, calcium, zinc and B12 levels. Many people don’t realize that B12 is actually the only vitamin someone would have to supplement for. Everything else is attainable from non-animal products. Think nuts, seeds, fruits, a full range of vegetables, healthy grains, lentils, beans and healthy fats. Many true vegans also avoid wearing any leather, silk or wool clothing/ shoe items to avoid participating in animal cruelty. A vegan diet is not only perfect for many people, but it is exceptionally admirable when looking at the many animal cruelty issues we have and our precious environment as it drastically reduces your carbon footprint.

Vegetarian. It is a bit simpler than being a vegan. Dairy is still included in the diet along with honey. It is not viewed as skeptically as veganism. Having dairy included in the diet makes it much more socially accepted. If dairy is cut out of someone’s diet people often become worried and exasperated at the idea. Why? Dairy is a huge industry and the western world has been led to believe that it is crucial when maintaining a healthy balance especially when it comes to your bones and avoiding osteoporosis. People believe that osteoporosis can be caused by not obtaining enough calcium which makes our bones strong. While calcium is indeed crucial to one’s health and wellbeing, it doesn’t necessarily have to come from dairy- especially when it isn’t organic and straight from the farm. Today, there are so many additives allowed in our commercial dairy products (seriously, it’s shocking). This does not necessarily make dairy the best place to get our calcium. However, it definitely makes being a vegetarian “easier” in our society today. There will be more you “can” eat on many restaurant menus unless they have a great range of salads or it’s an ethnic restaurant and easier to eat at many friends’ houses. Although, this is the right decision for many it depends on the person. Many people have an allergy to dairy making veganism a better choice simply because of that. Vegetarians still focus much of their attention on mother nature’s perfect foods such as fruit, vegetables, healthy grains, nuts, seeds, beans and lentils- just as vegans do.

Whether someone is a vegetarian or a vegan, it doesn’t matter as long as they are making the right decision for their unique and individual needs. This is the most important thing. Both parties are helping the planet and innocent animals in the process (animals are treated with incredible cruelty in our food factories today) and avoid animal meat such as fish, poultry and red meat. Before beginning the journey to becoming a vegan or vegetarian, researching their similarities and differences are important before making a set decision on which is best for you.  If coming off of a completely different diet (lots of meat, processed foods, sugar and dairy) it is crucial to ease into it. Otherwise, it’s highly likely that you could become ill. It’s a lot of change for your body and most likely you have unwanted toxins hanging out from your previous lifestyle. Along with ease, moderation is key and deprivation should be left behind. Make your diet a lifestyle choice. Seeing it as permanent is important. Good luck. xoxo

Pic source. 

 

For more nutritional and weight management guidance, I invite you to contact me today so we can schedule a free consultation

The Ultimate Zucchini Hummus

I am a huge fan of hummus. However, most of the stuff you buy at the grocery store is packaged (warning sign should go up right away). Most contain the extremely toxic vegetable oils (canola, etc.) and other things that will do anything but benefit our precious bodies. That is where The Ultimate Zucchini Hummus comes in.

Making your own “hummus” with Tahini (Unfamiliar? I explain all the amazing benefits down below!) allows you to enjoy a dip/sauce/dressing (all in one) that is natural, homemade, raw, and does not contain any oil or starches. This recipe is suitable for vegans and those allergic to gluten and dairy as well. It is also much more practical for those looking to shed pounds and increase energy levels. It is not made with the usual chickpeas- which are unique in that they are both a protein and a starch; which makes them undesireable for good digestion and losing weight.

The Ultimate Zuchhini Hummus is one of my favorite things to whip up. It’s quick, versatile, nutritious, filling and sooo yummy. I hope you give it a whirl and enjoy it as much as I do.

Serves: 3-4

What you will need:

*1.5 Zucchini

* 4 Tbsp. Tahini

* 4 tsp. Nama Shoyu (or Low sodium Tamari if you are gluten-free).

* 4 tsp. Nutritional Yeast

* 2 Small /1 Medium Clove of Garlic

Method:

Chop up zucchini and process items in a food processor or very strong blender like a Vitamix.

Benefits…

Zucchini: High source of Vitamin C. Contains Vitamin K, Vitamin A, and is an abundance of B-complex Vitamins. Vitamins such as; thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc are included.

Tahini (hulled sesame seeds): Easily digested so you get the benefit of the nutrients within 30 minutes! An abundance of B Vitamins (essential for a healthy metabolism and energy). Promotes healthy cell growth. Very high in calcium.

Nutritional Yeast: A complete protein. Contains B-complex Vitamins. Salty, cheesy flavor without the nasty side effects of cow’s milk and cheese. Naturally low in sodium and fat.

san%20j%20org%20shoyu%20soy%20sauceNama Shoyu: A great substitute for regular soy sauce. It is “raw” unpasteurized and has therefore been made from fermented soy beans. In most cases soy is not a product I deem “healthy”. However, fermented soy products like miso, tempeh and natto are OK. The long process of fermentation can be thanked for that. Dangers of other/most soy products include: GMO’s, depressed thyroid function (can contribute to weight gain), contains phytoestrogens (hormonal complications).

Garlic: Supports immunity and is anti-bacterial.

Dip in red pepper, carrot, celery, cucumber, etc. Use as a dressing for a salad or sauce for my Raw Zucchini Pasta- find recipe here.

Serve immediately and enjoy!

xoxo, Danielle

Picture Sources: Source. , Source., Source. , Source. , Source.

 

 

For personalized guidance with your health, wellness and more fun recipes I invite you to contact me today so we can schedule your complimentary consultation.