A - Z of Amazing Fruits..... G is for Grapefruit

(image taken from www.freedigitalphotos.net)

SO everyone has heard of the grapefruit diet right? Why was it so popular? Because it worked! Well, kind of... Grapefruits, when used correctly are a dieters best friend for a number of reasons. They increase the metabolic rate as well as lower insulin and are actually an appetite suppressant so incorporating them into your daily eating plan is not just good for losing weight, it’s essential. In saying that, I hate diets - so really grapefruits are everyone’s best friend as they have so many nutritional, health and wellness benefits. 

For starters, compared to other members of the citrus family and other fruits in general really, grapefruits have an extremely low calorie content. Like celery, you burn almost as many calories chewing and digesting a grapefruit as there is in the whole fruit! They are also very high in dietary fibre so keep you feeling full for longer. Make sure you eat the pith though as much of the fibre content is held in this thick white skin and the stringy bits in between the juicy, meaty segments. Many people eat grapefruits with a scoop by scooping out the flesh but be sure to eat as much of the entire fruit as possible to gain maximum nutritional benefits. This high level of natural fibre assists with the relief of constipation and therefore is a nurturing food for your digestive system, colon and bowel. 

Grapefruits are a really good liver tonic so help to eliminate toxins from the body, toxins like alcohol, antibiotics and medication residue. They are also and energizer so if you’ve ever wanted to know what the perfect ‘hangover juice’ is, you just found it! As an everyday drink, try skipping coffee and having a freshly squeezed grapefruit and lemon juice (equal parts of each) to really give your body a zesty morning boost! If you ever do a liver cleanse or detox - this mix is a must to start your day and help you kick your caffeine cravings. Seemingly conflicting with the last statement, pure grapefruit juice drunk before bed actually promotes very restful sleep and can have a very positive effect for those who suffer insomnia. 

Like the fig, grapefruits are very alkalizing. The also contain a high level of Vitamin C and potassium which aids with overall immunity boosting as well as promoting good urinary tract health. This high Vitamin C level and the fact that they are very low in sodium, they help to flush water retention and inflammation from the body which is another reason they are so popular with dieters, those with swollen joints and pregnant women. 

Add Grapefruits to your salad for a zesty change. 

I found this one on allrecipes.com YUMMO!!!!

TOASTED QUINOA AND GRAPEFRUIT SALAD

Ingredients - serves 4

1 cup quinoa

4 cups water

1/4 teaspoon salt

1/4 cup dried cranberries

1/4 cup fresh lime juice

1/4 cup olive oil

2 teaspoons honey

2 cloves garlic, minced

1 teaspoon minced serrano pepper (the larger red chili - almost looks like a cross between a capsicum and a chili) 

1/4 cup chopped fresh mint

1/4 cup minced coriander

1 shallot, minced

1 pinch salt and black pepper to taste

4 cups baby rocket leaves, washed and dried + 1 cup extra

1 avocado - peeled, pitted and diced

1/2 grapefruit, peeled and sectioned

Directions

1. In a dry skillet over medium heat, toast the quinoa until it has a nutty aroma. Remove from heat, rinse and drain in a fine mesh strainer. Bring water to a boil in a saucepan, add salt, and slowly add toasted quinoa. Cook until tender and the outer rings appear on the grains, 15 to 20 minutes. Strain through a fine mesh colander. Place in a large bowl to cool.
2. In a small bowl, combine cranberries, lime juice, olive oil, honey, garlic, serrano pepper, mint, coriander, shallot, and 1cup of the rocket. Stir into the cooled quinoa and add salt and freshly ground pepper to taste. Place 1 cup of baby rocket on each salad plate. Top with quinoa mixture, avocado, and grapefruit.

The A - Z of Amazing Fruits..... F is for FIG!

(Photo taken from www.freedigitalphotos.net)

People often get dates and figs mixed up which is quite odd as they do not look nor taste anything alike. They do however share some like nutritional properties, all of which are fantastic. Like the date, figs are extremely nutritious and contain many anti-cancer  enzymes and lots of immune boosting goodness. 

Figs are often associated with men’s health for their distinct look and they have been known for hundreds of years as a remedy for sexual weakness or dysfunction. What a lot of people do not know is how beneficial they are for women. Seriously high in B6 levels they are considered a mood food as they help to boost the production of serotonin which makes us feel great. Also aiding to lower cholesterol levels and reduce water retention, figs are a PMS fighting power fruit. 

From my previous blogs you should know by now that most fruits are nice and high in dietary fibre which creates a healthy digestion and helps to ward off things like bowel and colon cancer. Figs are no different and are often recommended by nutritionists to nourish and tone the colon and intestines. What makes fresh figs an amazing super power fruit is that they are one of the most alkaline fruits. Disease thrives when our bodies are in a highly acidic state, alkalizing foods balance our body’s pH and help to fight off foreign and bacterial nasties and figs do an amazing job at this. In fact studies have shown that fig leaves actually inhibit the growth of certain cancer cells and dramatically lower triglyceride levels (nasty fats). 

Vegans, vegos and those with signs of osteo-arthritis should definitely incorporate figs into their diet as they have a very high calcium content and as it comes from a vegetable source it is very readily absorbed into the body. It’s other mineral highs are manganese and potassium. If you are a morning exerciser, through a fig into your morning smoothie or chop one up and add it to your cereal to replenish your potassium levels and prevent cramping through the day. 

If you’ve never eaten a fresh fig, you are in for a real treat. They are sweet, luscious and nutrient dense and just lovely to eat by themselves. They breath fresh air into a mundane salad, go amazing with rocket and grilled mushrooms on ciabatta with olive oil. Delicate and light, they are a taste sensation when combined with the strong flavours of haloumi or prosciutto. My all time favourite thing on a cheese platter is quince and fig jam or paste (and that’s not just because I don’t eat cheese!) Team it with a good glass of wine and you have Sunday arvo perfection!

The wholesome quality of this fruit alone should be enough to have you running to the fruit market. Be it sweet or savoury, fresh, dried or poached I urge you try this amazing fruit today!

A- Z of Amazing Fruits... E is for Elderberry

( Photo taken from - http://siera104.com/bio/PlantTax/Group2.html)

E... Is for Elderberry.

Well, this is the first time I am writing about something I know absolutely nothing about. But I’ve done some extensive reading about the elderberry, its uses and benefits and hopefully have picked out the best bits of info for your reading. If you have used elderberries, please feel free to add info and especially recipes in the comments section below. One thing that was surprising while I was researching was the amount of sites dedicated solely to the Elderberry. For a little berry that I knew almost nothing about, there is a lot of love across this great planet and the info below will explain why. 

Like all fruits that have a dark reddish-purple colour, elderberries are a great source of anthocyanins which are powerful anti-oxidants (see my article on blueberries for further reference). It is this high level of anthocyanins that has a dramatic effect on a person’s immune system, boosting it to levels that quickly help to heal damaged cell tissues and reduce the symptoms of the flu and other diseases and illnesses. In 1995 the juice of elderberries was used to treat a flu epidemic in Panama and in Israel, they use elderberries to treat cancer and aids patients as it has such a strong and positive effect on boosting the immune system. It has also been used to lower cholesterol, improve vision, improve heart health, fight coughs and colds as well as bacterial and viral infections and tonsillitis. It is not just the anthocyanin properties that have such a great medicinal effect but the fact that elderberries increase inflammatory cytokine production, hence the reason it has such a substantial effect on symptoms. They are also high in potassium and contain large amounts of vitamin C.

Be warned however, you can’t just eat these little berries by the handful like you can blueberries. Elderberries actually contain poisonous toxins that can make you quit ill and need to be cooked before eating. The berry and flower both have medically beneficial properties but all must be cooked however steer clear of the roots, stems and twigs as well as unripe berries. 

The Elderberry flower is actually very pretty and can be used by pressing into tonics and is a very popular wine and champagne brew. Like the zucchini flower it can be lightly battered and made into fritters or used as a sweetener in muffin and cake recipes. The berry itself is often made into jellies, jams, pies, baking, extracts and syrups. It’s strong colour can also be used as a dye or coloured flavouring. 

This recipe has been taken from - http://www.justberryrecipes.com/ber-elder009.html 

Again, I’ve never used the elderberry so am unsure as to how this will work out but from its popularity on the web, I’d say it will be a hit. Now I just need to find some to try it out!

Elderberry Grape Jelly 3 lb Elderberries 3 lb Half-ripe grapes Sugar Wash elderberries. Remove stems. Cover with water. Cook until soft. Drain through jelly bag. Wash grapes. Remove stems. Cover with water, cook until soft. Drain through jelly bag. Combine elderberry and grape juice in equal proportions. Add 3/4 cup sugar to each cup juice. Boil rapidly until jelly sheets from spoon. (3lb is just under 1.5kg)

A - Z of Amazing Fruits - D is for Date...

I’ve been eating dates for years. I love them and especially since becoming vegan - they are apart of my daily diet. A natural sweetener, dates are widely used to replace sugar in cooking and in raw vegan dishes, they act as a wonderful sweetener and binder. Although always a strong advocate, I never the knew how astoundingly nutrient dense this fruit is until now. If you didn’t eat dates before, you had better start!

Cholesterol free and loaded natural fibre, dates are like a digestive miracle pill. They aid in the relief of many intestinal disorders, help to build up healthy gut flora and can easily relieve constipation. Because they are very easily digestible, their absorption rate is under 30 minutes (as opposed to minimum 45 minutes for a banana) and therefore you feel the benefits of dates quite quickly. Also, as they are nutrient power poppers your body will let you know when you are full a lot sooner than many other foods which decreases your chance of over eating. 

Rich in iron, they can aid in problems with anemia; as well as being high in calcium and potassium. Potassium helps to maintain a healthy nervous system and naturally lower your blood pressure as well as alleviate diarrhea. But didn’t I just say it helps with constipation? Yes indeed but as I also wrote it helps with almost all digestive ails. So basically, you eat the date and your body will figure out what you need to take from it and make it work! How good is that?

If you are worried about the sugar content and what effect it may have on your teeth, don’t. Dates are also teeming with fluorine which actually slows down the process of tooth decay, so they are great for the kids too. Not only good for the teeth, but the eyes as well. According to www.organicfacts.net, the American Cancer Society claims that the consumption of 1 date per day will ‘help you maintain your healthy eyes for your lifetime’. 

Mums-to-be as well as breast feeding mothers should stock up on these sticky globs of wholesomeness. Eating in abundance towards the end of your pregnancy helps to strengthen the uterine walls which enables a smoother delivery. (Don’t quote me on that one but heaven knows I’ll be trying it when my time comes!) Their super digestibility comes into play again when mothers eat them during breastfeeding as all the nutrients can be readily absorbed and transferred directly to their baby. 

And last, but certainly not least; one of the number one reason we should be eating dates is because for hundreds of years they have been used a super tonic for enhancing sexual endurance. By soaking them overnight in goat’s milk then grinding with honey and a dash of cardamon powder, you can deftly make yourself a sweet little love potion without the scary side affects of that little blue pill. (Gives a new meaning to D is for Date!) This tonic has also been known to aid with sterility due to functional disorders.  

As mentioned earlier, dates are great in desserts and you will find numerous recipes with a simple google search. Check out my website www.youonyget1.com for a bunch of great recipes and I will leave you now wit one of my favourites.

PINEAPPLE-POPPERS!

1 fresh medjool date

1 chunk of fresh sweet pineapple (about a 1 inch square)

raw cacao powder

Take one fresh medjool date and wash it well. Split it in half and remove the seed. Place the pineapple in the middle and sandwich with the date. Dip into cacao powder (as much or as little as you like) and POP straight into your mouth! Instant pineapple lump but wayyyyyyy better! Your only problem will be stopping at just one! xx

A - Z of Amazing Fruits.... C is for Coconuts

So anyone who has read my website knows that I go completely loco for cocos! Coconuts are my all time favourite food in the world because not only are they amazingly good for you, but they can be used in so many different ways. I truly believe they are one of the most versatile foods on the planet.

If you scroll through my archive you will find a paper I wrote on Coconuts for uni which has a lot more in depth information about them. In this blog I’ll outline some of their best features, ways to use them and most importantly, how to open one - as this will make or break your friendship with the almighty coconut!

Baby coconut water has one of the highest electrolyte levels of any fruit. Drinking the water  from just one baby coconut (often called thai or drinking coconuts) is literally the equivalent of drinking 3 or 4 gatorades; without the sugary carbohydrate hit and artificial colours and flavourings. In fact, this luscious liquid is the closest thing to human blood plasma in nature and in WWII they actually used to intravenously inject the water into war victims who needed blood. Straight from shell to body! Can you imagine how good your body would feel having one of these post work out? Let me tell you... amazing!

One thing I will say is fresh is always best. I'm sure you've seen a mass of tetra packs that claim to be 100% coconut water. Some have a little added juice or pulp.... forget it. Nothing beats the real thing on flavour or nutritional value. 

But lets not stop at the water. The flesh of a baby coconut is also full of minerals, nutrients and protein. As it has not yet matured, it hasn’t had time to develop a lot of fat so adding it to smoothies, muffins, desserts and soups will not affect your daily fat intake. Coconut flesh can also be dehydrated and used in more creative vegan recipes.

Coconut oil, like avocados, is not the scary fat we are constantly lead to believe it is. I urge you to please read my full paper to discover the benefits of coconut oil.

How to open one of these bad boys....

Most people think that you need to forcibly hack through the peaked top of the coconut. WRONG....  Flip it over and cut from the base.

Cut as close to the inside shell of the nut that your can. (you will feel it as you won't be able to cut any closer)

So once you have the base off you should be able to see a little soft spot, or circle that you can just press through to get the liquid.

Use a spoon to poke through the hole and scoop away the flesh that is blocking the hole.

And now simply stick in a straw and drink it's natural goodess. Mmmmmm

 (or take a sip then add some Malibu and pineapple juice but you didn't hear that from me!)

Or, tip it into a glass and enjoy. xx 

A - Z of Amazing Fruits.... B is for Blueberry

(pic taken from www.freedigitalphotos.net)

We all know that blueberries are super high in anti-oxidants, right? But isn’t just about every new super food or ancient fruit seed from the Aztecs or Brazilian Jungle? So what makes blueberries so special? Well blueberries aren’t just high in anti-oxidants, they are the highest of any fresh fruit on the planet. The blue pigmentation in blueberry skin is loaded with the anti-oxidant anthocyanin which is super powerful in the fight against many cancers, brain diseases like Alzheimer's and dementia, a plethora of viruses and the dreaded curse of aging! It is for the latter that I like to call them ‘Beauty Berries’.

If you’ve seen any anti-aging cream advertisement on TV you would know that boosting the collagen levels in our skin is the most efficient way to banish wrinkles. Blueberries are not only packed full of Vitamin C but they help to enhance the effects of Vitamin C in our bodies; and it is Vitamin C that is responsible for collagen production and conservation in our skin. Therefore every mouthful of these baby blues takes you one step closer to that Catherine Zeta Jones flawlessness we all strive for.

So if that didn’t send you hurtling to the fruit isle, perhaps this will. Research done on rats ( ...i know, it makes the vegan in me shudder too) shows that a diet with a high intake of blueberries can actually reduce belly fat. Yes, specifically abdominal fat; with lower triglycerides, lower cholesterol and lower insulin sensitivity to boot!

Blueberries are also great brain food. High in selenium, among other mineral and nutrients they can aid in the prevention of late onset degenerative brain diseases and also improve your memory - look out Olivia Newton-John! These blue bubbles of goodness are also a great ‘mood food’ and contain properties that have an anti-depressant like affect, therefore helping you become a little less ‘blue’ (excuse the pun). Keep in mind that the darker the skin - the more powerful the anti-oxidant and mineral level, and Wild Blueberries are said to be the most potent of all. But alas, before you don a wicker basket and head for the hills, rest assured that many of the snap frozen varieties available from your health food store or local market are in fact wild, just be sure to check the label.

So let me just summarize this for you. By eating blueberries you can potentially become a cancer and virus fighting powerhouse with the face and body of CZJ, be smarter than Sandy and get a little bit giddy along the way! Why are you still sitting at your computer? Go! The frozen food isle beckons. xx


*Add blueberries to smoothies, salads, on top of your cereal, desserts... anything you can justify really! Or try this great recipe below:


BLUE-BREAKY-BLISS

1/2 cup of blueberries (fresh or frozen - if frozen allow to thaw for 5 minutes or so)
1 ripe banana sliced
a splash of fresh lime juice (according to taste)
a handful of mint leaves

Throw all ingredients into a bowl and toss to combine.

ENJOY... 

A - Z Amazing Fruits - A is for AVOCADO....

(pic taken from www.freedigitalphotos.net)


Avocados... they are truly one of the most amazing fruits on our planet so I am stoked to have them as my first entry in the A-Z files. 

Many people are scared of Avocados due to their ‘high fat content’. But as with many of the fruits, vegetables and superfoods I will highlight in this series - not all fats are bad and scary. In fact, many of the natural fats found in whole foods are ESSENTIAL... other wise known as EFA’s or Essential Fatty Acids. So yes, avocados have a high caloric content and yes they have a high fat content. BUT they DO NOT contain a high percentage of those scary fats - the saturated or trans fats; and DO contain more of those EFA’s than almost any other fruit on the planet. AND they contain a very large amount of fats that dramatically lower your cholesterol levels. So the reason many people don’t eat avo’s is exactly the reason that they should!

Now I’m not saying you should be eating avocados for breakfast lunch and dinner.(Although they are that versatile a fruit that you could! Check out my Avocado dessert below) We all know that moderation is the key and adding a smear to your sandwiches, a good chunk in your lunchtime salad or a big spoonful to thicken up a soup are great ways to enjoy this green ball of greatness. If you, like Moi however are a vegan and thus do not ingest high fat foods like animal protein, dairy, eggs, processed foods etc - you have even more reason to enjoy avocados regularly as your levels of saturated fats would naturally be quite low.

Still not convinced? How would like to feel fuller for longer and get a mass of nutrients which help to curb hunger cravings? As a natural appetite suppressant, avocados can assist with controlled weight loss. Also high in Vitamins B as well as C (for healthy plump and fuller looking skin, E (for healthy and strong hair, nails and skin) and K (rich in anti-oxidants with anti cancer properties and for a healthy liver). Lutein is an anti-oxidant that is great for eye health. It may help to prevent cataracts and macular degeneration as well as fight free radials in the body and guess what?  Avos are jammed packed full of it!

Avocados have long been known as the ‘Fertility Fruit’. The Aztecs called it ‘Ahuacatl’ which means the testicle tree. But it doesn’t get this nick name just because of its physical appearance but the high level of B vitamins may assist in hormone regulation of women.  The Avocado truly a gift from Nature’s Pharmacy of Nourishment. 

So now, knowing how great this super fruit is; I have just one more thing to say.... 

“Go’orn... ‘Av an AVO!” xx

• If you are looking for a new way to incorporate avocados into your diet try making dips or adding it to soups, smoothies, salads and sandwiches. Or if you are feeling bold try the delicious recipe for CHOC-GUAC below. 

CHOC-GUAC MOUSSE.

1 ripe REED Avocado

3 fresh medjool dates - pitted

2-3 tbs of raw organic cacao powder

pinch of celtic salt

strawberries for garnish

Place dates in a small bowl or container and just cover with warm water. Allow to soak for 10 mins. 

Cut and de-seed the avocado and lightly mush with a fork.

In a food processor blend the soaked dates and salt until smooth. You may need to add 1-2 tbsp of warm water. Add in 2 tbsp of cacao and continue to blend. Add in avocado in  and blend until smooth. Taste and add in extra cacao if necessary. Spoon into a bowl and refrigerate for at least 30 mins. Garnish with fresh strawberries before serving. 

ENJOY!!!

Bring it on!!! A-Z

OK Kidlets... I've decided its time to unleash some of the awesome stuff i know unto the world.

Starting tomorrow I will be doing an A-Z series of Blogs - the A-Z of all the things that can makes us all ridiculously healthy so please please please, send my blog link on to everyone that you know... I would so appreciate the follows!!!!

2011 - YEAR OF OPTIMAL HEALTH!!!!!! Lets make this year the healthiest so far.....

xxx smooches.

Reduce the size of your butt and thighs!

For many women, the thought of shopping for jeans is even more frightening than shopping for bathers. Whether you have a waist that is smaller than your thighs, or some skinny pins and a barrel belly; finding the perfect pair of jeans can be a very distressing experience. Toning up through your hip, buttock and thigh region can make this process a little bit less painful. Starting now will definitely get you in good form for the Autum/winter season.

These 5 butt busting moves will help you get that one step closer to jean perfection. Do 3 sets of 10- 20 repetitions of these exercises twice weekly.

1. STEP UPS - find a step or ledge about 20 - 70 cm high (this will vary depending on your height and fitness levels. Generally - a garden ledge or park bench is a good starting height) Starting with your left leg, step up on the ledge and follow with your right. Then step down with the left and again follow with the right. Do 10 repetitions (build to 20 as you get fitter/stronger) and then repeat on other side - start with the right leg and follow with the left.

1. LUNGES - Lunges are the best overall leg toning exercise you can do. Stand with your feet shoulder width apart. Take a big step forward with your right leg, keeping the feet shoulder width apart. Drop the back knee toward the ground making sure your hips drop downward, not push forward. (You will be able to control this by making sure your front heel is firmly planted on the floor - if you push forward into your toes you will be putting too much pressure on your knees. DO NOT LET YOUR FRONT HEEL LIFT) To ensure perfect form and reduce and risk of injury, make sure that when you drop the back knee you legs make two 90 degree angles - one with the front leg, one with the back. Push the body back upward and keeping the front leg forward, repeat the up and down motion 10 times. (Build to 20) Repeat on the left leg.

1. SQUATS - Stand with your feet just wider than shoulder width and have your toes pointing away from each other. Keeping your chest tall ( DO NOT LEAN FORWARD ), sink downwards as if sitting on a chair again ensuring your heels do not come off the ground. Push back upwards and SQUEEZE your buttocks together pausing and holding that squeeze for 2 counts at the top. Repeat 10 times (Build to 20)

1. GLUTE RAISES - Lay on your back with your knees bent, feet flat on the floor. Place your hands by your sides with your palms flat on the ground for stability. Raise your hips toward the ceiling as high as you can possible go and SQUEEZE your buttocks together pausing for 2 counts before lowering yourself back down. Repeat 10 times (Build to 20)

1. SIDE LEG RAISES - Jane Fonda knew her stuff and good exercises do not go out of fashion - even if the high-cut leotard did! Lay on your right side with your legs out straight and prop yourself up on your right arm. Place your left hand flat on the ground at your waist for stability. Lift your left leg upwards as high as you can and slowly drop it back down half way. Repeat this 10 times (Build to 20) and trying not to let your leg drop all the way down before you have completed 10. Also make sure you pull your belly in and lock your abs on. Repeat on the left side.

OOOPPPs, sorry for the re-blog!

Just realised that I had already posted my last blog in October... so sorry for the re-post. But here's a good follow up to it! Enjoy....

For most new mum’s, it is the jelly belly that you desperately want to get rid of; however birthing complications or diastisis may prevent you from directly isolating that area for the first couple of weeks or months. This is not a terrible thing! It is barely even a setback. Keep in mind that you CAN NOT SPOT REDUCE when it comes to weight loss. So if you can’t do sit ups, don’t fret, there are plenty of other exercises you can be doing to burn maximum calories and therefore maximum weight from your entire body.

One of the best things you can do for you and your bub, is breastfeed! Not only are you providing your baby with the best source of nutrition they can get, you actually burn anywhere from 200-500 calories a day just breastfeeding. Also, getting a feed in before you do a workout will effectively keep your little one content for a while, as well as reduce the fullness of your breasts and therefore make exercising more comfortable for yourself. Full boobs are heavy boobs and it can create a lot of stress in your neck and shoulders if you don’t give them the care and support they need. It is highly recommended you invest in a good quality work out bra for support. Some women actually wear two to ensure there is no possible movement.

Another bonus to feeding pre-exercise is that by doing so you have already kickstarted your body into calorie burning mode. So tucking bub into the stroller and going for a 20 minute power walk around the block post feed is a perfect way to burn excess fat. Add in a hill or two where you can and you are increasing the toning effects for you butt, hips and thighs. It has also been proven that pushing a stroller actually increases your calorie burning capacity which is why taking your baby for a stroller ride is number one on my exercise recommendation list for new mums.

Kegel, Kegel, Kegel. They tell you to do them prior, they tell you to do them during and now I’m telling you to do them post pregnancy too! The importance and power of good Kegel strength for new mum’s (and for women in general) is never to be underestimated. In fact it is imperative and the good thing is, everyone can start doing these right after giving birth. It helps to restrengthen all the muscles and walls that were stretched during the birthing process and also helps to prevent incontinence or a weakening of the bladder which many women experience post birth. The other good thing is, Kegel exercises are simple and can be done absolutely anywhere. Simply tighten the muscles of your vaginal wall as if you were trying to stop yourself from urinating. Hold this tension for 5-10 seconds, release and repeat. You should be aiming for up to 25 repetitions a day. Another bonus to these is that when holding that tension, you are inadvertently engaging your abdominals and so will be helping to strengthen and tone your stomach as well.

For those of you who can begin abdominal work here are my 3 favorite tummy-tightening activities:

Concentrated Breathing -

You can choose do this either laying flat on your back with your knees bent and feet placed firmly on the floor; or on your hands and knees with you hands placed directly under your shoulders and knees directly below your hips.

Take a big deep breath in and as you slowly breath out, pull your belly button back toward your spine as far as you possibly can. Hold this tension for a minimum of 5 seconds (build on this as you get stronger to 30 seconds) and then relax. Repeat 10 times.

Bicycles -

Lay flat on your back making sure your lower spine is in contact with the floor at all times with your knees bent upward at a 90 degree angle. Place your hands behind your head, with your elbows pointing outward and raise your head and shoulders off the floor as far as is comfortable without straining your neck. Keeping your left leg bent, point your right toe and lengthen the right leg until is it straight but do not let it touch the ground. (The lower your straight leg is the harder the exercise so if you find it difficult, just keep that leg pointing high until you increase your strength) Simultaneously cross your right elbow across the body and try to touch your left knee. Bring the elbow and knee back to their original positions and and repeat on the other side. This is one repetition - do 10 reps.

The Plank -

For overall strength and tone - this is the winner! ( I recommend doing this on a yoga matt or towel as it can be a little tender on the elbows.)

Lay flat on your matt face down with your upper body propped up on your elbows, making sure that they are in line with your shoulders. Tuck your toes under and push your body upward so that it is completely flat and rigid, like a plank*. Pull your belly button back toward your spine and hold this tension for a minimum of 10 seconds. Drop your pelvis back down onto the matt and rest for at least 30 seconds, then repeat the exercise 3 times.

(*A common mistake with this exercise is that people to do not push up high enough and leaving a dip in their lower back which puts an awful lot of pressure on the spine. To play it safe always make sure you there is someone around that can check if you are flat or dipped. Or alternatively, overcompensate a touch so that your hips are slightly raised above parallel to ensure you do not put pressure on your spine)

Lunges, squats, dips and push ups are all great toning exercises that you can incorporate into your walking session, get a group together and do them in the park or do them in the comfort of your own home.

Lunges are my favorite butt and thigh toning exercise - Stand up tall with your feet shoulder width apart as if standing on railway tracks. Keeping ‘on the track’ move your right foot directly backward about 1 meter (if you are tall you may need to go back about 1.5mtrs) making sure your left foot is flat on the ground and your right foot is raised up onto your ball of foot and toes. Pull your abs in for balance and slowly drop the right knee toward the floor stopping just before you touch. (Aim for two 90 degree angles, one with the left and one with the right. Never let the front knee push forward over your left toes) Push upward to the original position and repeat 10-20times and then do the same on the left leg. Aim to build up to 3 sets of 20 on each leg. (Beginners - lunges are very effective in toning because they work so many muscles and... they hurt. Don’t try to do to many of these to soon or you will find yourself cursing every time you have to attend a crying child, go up or down stairs, use the bathroom and move in general! Take it slow.)

Squats - Stand tall with your feet shoulder width apart. Keeping the chest high, bend down as if you were hovering over a toilet seat and then push back upward, clenching the butt cheeks together at the top. The lower your ‘seat’ the more you will burn but never go lower than parallel to the ground (you should aim for a 90 degree bend in the knees) Repeat 10-20 times. Aim to build up to 3 sets of 20.

*Once you feel super confident and strong with these 2 exercises, add some extra weight. Pick up bub and hold him/her in line with your chest! They’ll love being involved and you’ll increase the intensity of your workout.

Dips - Find a sturdy platform about 2 foot from the ground ( a solid chair, coffee table, garden wall, park bench etc) Sit on the edge of the platform with your feet firmly placed on the ground and knees bent to 90 degrees. Place your hands either side of your buttocks, facing forward. Lift yourself off the bench and slowly lower your body toward the ground, bending at the elbows and keeping your back as close to the bench as possible. Push your body back up to the original position but do not sit back on the bench. Repeat this exercise 10 times.

Push ups - Choose your level - knees or toes. Lay a beach towel or yoga matt on the ground and kneel down placing your hands wide on the edge of your matt, however in line with your shoulders. Whether on your knees or toes, flatten your body (as you would in the PLANK position) and slowly lower your chest, not your hips, toward the ground and then push back up. Repeat 10-20 times and build up to 3 sets.

These exercises combined with a good healthy eating plan will help you lose those excess kilos and tone and tighten your way to a yummy mummy body! Exercise is a not only great for weight-loss but for your overall physical and mental health. It releases endorphins that help with post natal depression and stress. If exercising outdoors, it allows you time in the fresh air and sunshine, is a great excuse just to get out of the house and will also give you a good dose of Vitamin D. If you can find a good group of mums you can work out together with your babies in toe and make it a social outing as well as a healthy activity. The benefits of exercise for you, your baby and your family are invaluable.

Baby belly blues..

Pregnant women seem to be popping up everywhere in my life lately so I thought I'd post one of my blogs for the MY WHEY Protein Shake site (www.mywhey.net.au) on here for all the yummy mummys reading.... Hope you enjoy xx

Congratulations Mama, you’ve had a baby! So your bundle of joy is here safe and sound, and now you want to lose that bundle of jelly from around your waistline. Good news! We’ve got the hot tips to not only get you back to your pre-pregnancy body, but looking and feeling even better than ever.

There are a few variables that need to be considered when getting back into exercise after you’ve given birth. Firstly is the birthing process. If you had a completely natural, vaginal birth with no complications, you may be able to start exercising within a week of giving birth. If however it was a vaginal delivery with excessive pulling and tearing or any other bodily complications, it is highly recommended that you do not start any exercise before your stitches have completely healed. As a general rule of thumb, you should allow yourself at least 6 weeks. A cesarean birth results in a lot of muscular and tissue damage that needs time to heal as well as healing of the incision itself, so a recommended remedial period of 8 weeks is advised.

Secondly, you need to consider what your fitness or activity levels were before falling pregnant, and during the pregnancy. Obviously if you weren’t active before hand and remained relatively inactive during the pregnancy, jumping head first into a full blown exercise regime is not recommended; you will need to take it slow. Likewise, if you were fit before falling pregnant, however became quite sedentary during the pregnancy you will need to ease your way back into it. Nine months is long a time and while our bodies have a fantastic muscle and strength memory, initially you will need regain some of that old fitness before attempting to work out in the same way you used to. If you were fit prior and remained active throughout your pregnancy, pending on your birthing process, you have given your body a great start and should be able to enjoy exercising as soon as you feel comfortable.

The last thing that needs to be accounted for before you start exercising is whether or not you have developed diastisis recti, a stretching and sometimes tearing of the midline of the abdominal muscles. If you have suffered from diastisis* and attempt abdominal exercises too soon, you run the risk of actually preventing them from properly rejoining and can create further complications for yourself and so it is recommended that you do not attempt ab work until you have less than a two finger gap in your abdominal wall.

(* The extent of diastisis should be checked three days postpartum by lying on your back with knees bent. Place your fingers just below your belly button, pointing down toward your feet. Breath in and as you breath out, lift your head up. Feel for the separation below your fingertips; if it's greater than three fingers, make exercise modifications until the diastisis is two fingers or less)

It is advised that you always check with your Doctor before starting any exercise program to get the green light to GO GO GO! Always start slow, even if you are fit as you don’t know how your new body, with all it s new hormones and stresses will cope with exercise. If at any point you feel dizzy or nauseas, stop immediately and never exercise to the point of exhaustion. Around 20 mins, 3 times a week is a good staring goal and as you begin to feel fitter and more comfortable, you can increase the length, frequency and intensity.

For those of you who may have to wait to start exercising, concentrate on nutrition and getting yourself into a good routine. I do not recommend by any means than any new mother should diet, especially if breastfeeding, but you can make sure you are putting all the good things in. Jam pack your diet full of fruit and vegetables, whole grains and good sources of protein. Smoothies are a great way to get a combined dose of fruit, anti-oxidants, vitamins, minerals, Omega 3’s and if you add a serve of delicious My Whey protein powder, you’ve got your protein needs covered too. Check out our recipes page for some awesome smoothie combinations.

PS - Check out www.mywhey.net.au for more great tips, recipes, articles etc. xx