5 foods to boost your metabolism and get you in shape for summer

1.       Water. Most people do not drink enough water even though we all know how essential it is for the functioning of every cell in our body. Dehydration slows down metabolism. It also causes the body to hold on to any water available resulting in water retention and bloating. It always amazes me how so many people get by in the life without drinking nearly enough water and then wonder why they are so tired and have so many health problems. I was talking to a gentleman in clinic who is in his 70’s and for the majority of his life would be lucky to drink just 1 glass of water every second day. Now he is wondering why his skin is so wrinkled and he has such high blood pressure. Aim for 2 litres of water a day to help your body slim down and function efficiently.

2.       Chilly is well known for speeding up metabolism and causing you to break out into a sweat too! Chilly peppers contain a chemical called capsaicin which is responsible for this boost in metabolism. Try and incorporate 1 tablespoon of chopped chilly into your food daily to really notice the effect.

3.       Cinnamon not so much boosts your metabolism but helps to regulate blood sugar levels. As many people complain to me that they have such difficulty losing weight as they cannot stop eating sweets (particularly at certain times of the month for females). Cinnamon helps to reduce these sugar cravings enabling you to stick to a healthier diet. Incorporate 1 teaspoon of powdered cinnamon into your daily routine. I like to add it to smoothies but it can be sprinkled on fruit or even added to tea.

4.       Fibre is essential for maintaining a healthy bowl. This reduces the effects of bloating and a well-functioning digestive system is necessary for weight loss. Fibre bulks up in your stomach making you feel full so you won’t eat as much. One of my favourite snacks is chia pudding as it fills you up without the calories and keeps the tummy flat too.
5.    Protein. Iron deficiency actually slows down metabolism so making sure you are eating adequate iron containing protein will help you lose weight. Protein is also essential for balancing blood sugar levels, reducing sweet cravings and keeping you feeling fuller for longer. I always tell me clients to incorporate protein whether it is meat, fish, eggs or legumes in their lunch and as an afternoon snack and you won’t have the 4pm munchies.

Three night time tips to help you get a good night’s sleep

I cannot begin to express how many of my clients have issues when it comes to sleep. Nearly every person I speak to has some difficulty whether it is falling asleep, staying asleep or waking feeling like adequate sleep was not achieved. There is so much that can be done to improve sleeping habits and sometimes the simplest change can make a huge difference. Here are 3 of the most important habits to get in to if you want a restful and refreshing night’s sleep.

1.       Turn off electronic appliances such as computers, TV and mobile phones at least 30 minutes before bed. These all stimulate the brain making you all wired so that falling asleep and staying asleep is near impossible.

2.       Do something you find relaxing such as taking a bath, writing in a journal or doing some deep breathing or meditation before bed to help you wind down. Make this a nightly ritual so your body knows it’s time to go to sleep after this task has been performed.

3.       Make sure your room is conducive to a good night’s sleep. Reduce noise, reduce light, maximise comfort and have a comfortable temperature.

You can also start your day with a quick in bed meditation to help you feel energised and take on the day!

Jin Shin Jyutsu Vlog

Every time I talk about Jin Shin Jyutsu, clients think I am talking about some kind of martial art!

Actually it's not - so watch below to learn more :)

Check out this page to find out more!

http://www.dionneshalit.com/jin-shin-jyutsu/

Dionne

4 + 7 + 8 = Ahhhh Vlog

Need a strategy to calm down quickly when you're feeling stressed or overwhelmed?

This video is for you!

Give it a go and let me know what you think and how you feel!

Dionne

Are You Friends With Your Liver Vlog

There is SOOOOO much information flying around the health arena at the moment from different types of diets, supplements and in detoxing!

So why should we consider being kind to our liver?

Have any questions about the process involved? Hit me up with a comment below or email me direct.

Dionne

Glutamine & What It Does Vlog

A quick conversation about amino acids that came up with a friend of mine.

Sharing here as I thought you might be interested too!

Something to consider if you get unwell every time you work out....let me know if you have any questions.

Dionne

Garlic Super Powers Vlog

I Just LOVE this story about my neighbour and his recurring chest infections :)

Sooo time for you to share your garlic love with me! Hit me up with your recipes in the comments below.

Dionne

Flower Essences

Flower essences are one of my favourite tools to use in clinic. They are so gentle yet so effective. Many people don't really understand what flower essences are so here is a brief description on their function.

What are flower essences?

As the name suggests, flower essences are particular remedies made from flowers. Essentially the flowers are soaked in water under sunlight for a length of time. During this process the energy of the flower is absorbed into the water and this water can then be used as a remedy. This liquid is then potentised and stabilized in a solution of brandy and water. Unlike herbal remedies and essential oils the plan is not disturbed in this process and the finished product does not contain any of the plant matter so they are safe for everyone to use, do not interact with any medication or cause allergy.

What are Flower Essences used for?

Flower essences are mainly used to balance the emotions. Each individual flower has a separate use and emotional condition it can help release. According to Ian White the founder of the Australian Bush Flower Essences ‘The effect of these Essences is similar to that of meditation in that they enable the person to access the wisdom of their Higher Self. This releases negative beliefs held in the subconscious mind and allows the positive virtues of the Higher Self - love, joy, faith, courage etc. to flood their being. When this happens the negative beliefs and thoughts are dissolved, balance is restored and true healing occurs.’

One particular flower essence you may be aware of is ‘Rescue Remedy’. This is one of the Bach Flower remedies and is readily available in pharmacies and health food stores. Rescue remedy is a combination of several essences with the aim to reduce stress, overwhelm, anxiety and panic. This is one remedy I suggest everyone has in their bag which can be accessed at any time when people begin to feel overwhelmed. Simply place 4 drops under the tongue when needed to return to a state of calm.

There are many branches of flower essences and within these branches there is an essence to match every emotion or life stage. Choosing the correct essence can often be quite an intuitive exercise as people are drawn to the flower that most resonates with them.

For any more information on flower essences or to discuss having an essence made for you contact:

Dionne Shalit BSC., BHSc. (Naturopathy)

0438 588 030

info@dionneshalit.com

Snack Right Vlog

Given how crazy we are in life, work, business, school - what ever it may be, it's not surprising that we get hungry on the run.

AND it's equally not surprising that we reach for sugary easy to eat on the go foods such as muffins and biscuits.

But there is a better alternative

What's your favorite snack that you enjoy?

Dionne

Cinnamon? Yes Please Vlog

Addicted to sugar?

My suggestion to help you curb that sweet craving.

Give my tips above a go and let me know how it works for you!

Dionne

Stress and your Body! Vlog

We all suffer stress at some time or another - it's not a new thing. But sometimes we just accept it for what it is without actually thinking more about it's impact on our bodies.

What are your stress busting techniques?

Dionne

Protein Power Vlog!

A quick story about how food helped me achieve my exercise goals.

Don't worry these goals are not outlandish or huge - but they were important to me and they started to come to fruition when I changed what went into my body :)

What's your favorite pre workout meal?

Dionne

5 ways to build self esteem

I work with so many young people who are suffering from low self-esteem and a lack of confidence. All are amazing individuals with so much potential but they just simply cannot see it within themselves. It takes me back to when I was a teenager at school constantly comparing myself to everyone else and never feeling like I was good enough. Low self-esteem has been one of my biggest challenges in life and when I look back over the last 10 years I can see such a huge difference from the insecure girl I was to where I am now. Not to say there isn’t still room for growth but it just reinforces to me that if you put in the effort to grow as an individual amazing things truly can happen.

Here are 5 tips I give my clients to help boost their confidence levels which have thoroughly aided me with mine over the years.

1.       Take risks! If you stay within your comfort zone you may avoid the anxiety and fear but you will also miss out on the excitement, sense of accomplishment and personal growth that occurs with risk taking (safe risk taking that is). I am not saying go bungee jumping but if there is something you have been avoiding such as talking in front of a group or going up to the boy your like to say hello just go and do it. Really, what is the worst that can happen? He doesn’t say hi back? Either way the boost of confidence you feel after attempting something that terrifies you is indescribable and it just shows you that you can do it again in the future and the world will not end.

2.       Find something that you are good at and enjoy. For me I always enjoyed art so I did many art related extra-curriculum activities which always left me in a really good mood. I would also feel really good about myself when I completed a project. But it doesn’t have to be art, you can join the vocal ensemble at school if you enjoy singing, join a sports team, do some writing or cooking at home. Just find something that brings you joy and go do it!

3.       Do something active daily that will help to raise your energy levels. When you are exhausted you simply cannot find the energy to go do something fun or out of your comfort zone. All you want to do is sit on the couch watching TV. Exercise is one of the best ways to boost your energy levels. If you don’t want to go outside and take a walk or a jog, you can simply run on the spot for 2 minutes a day and it’s as good as going for a 2 minute run (besides the lack of fresh air of course). You can even do this while watch TV so no excuses!

4.       Surround yourself with like-minded, positive people. How are you ever going to feel good about yourself if you are constantly surrounded by people who bring you down? This is one lesson I have had to learn over the years. If after spending time with your friends you leave feeling down rather than happy then maybe they are the wrong type of people for you to be hanging out with. Friends are there to make you feel good about yourself and to have fun with. If this is not happening find some new friends.

5.       Meditate. Doing something that helps you connect to yourself, reduce stress and feel grounded will allow to be the amazing person you are supposed to be. Meditation helps you feel empowered to take on the world and gives you direction in life.

Lying In Bed Awake All Night? Vlog

How good is your sleep hygiene?

No I am not talking about showers and soap but something equally as important to make sure that you get the sleep your body needs!

So what's your nightly routine to get you to start counting sheep?

Dionne

Getting Rid of PMS Vlog

Hands up if you thought PMS was just something you HAD to deal with being a girl. That it's just part of the territory....no which way around it.

Guess what you're wrong!

So which symptoms would you just LOVE to get rid of?

Dionne

Why Your Diet Can Affect Your Mood Vlog

Lets be real now...we all know that LOTS of teens have poor diets. Junk food, takeaway, things you can eat on the run - it sustains our youth!

But besides the obvious nutritional imbalances there are actual other important things to consider about the food that goes in your mouth.

So as per my video above, what recipes can you share with me today?

Dionne

Study Tips For Stressful Exams Vlog

Yes I know I am a naturopath so why am I talking about study tips?

Well part of keeping you healthy is helping you all to manage your stress as we all know stress not only plays a major part in your mental health but it also onflows into your physical health!

So here are some study tips to help you on your way....

Do you have any other tips or strategies that I can share with my clients that I haven't mentioned above?

Dionne

Talk To Your Daughter!

Has your tween daughter changed personality almost overnight?

This video might be the perfect answer for you :)

So how do you connect with your daughter?

Dionne

Quick Rescue During Exam Times Vlog

A safe natural way for you to de-stress symptomatically!

It won't affect any other medications you might be on and is super natural and I LOVE it!

Let me know if you give it a go :)

Dionne

Tips for reducing Jet Lag

We all look forward to going on holidays but one thing that tends to detract from the fun is jet lag. The change of time zones can really throw off your body. Here are some simple tips to help you adjust to the change in time zones and reduce the feeling of jet lag.

1.       Get straight back into a proper sleeping patter. Try to avoid napping during the day, wait until night time before going to sleep.

2.       Go outside and look at the moon before bed and get some morning sun first thing in the morning. This helps to reset your body clock.

3.       Take a vitamin B complex in the morning with breakfast

4.       Eat foods rich in tryptophan in the evening so that your body can naturally produce melatonin out circadian rhythm hormone such as turkey, chicken, dairy products, nuts and seeds, dates, oysters.

5.       Stay hydrated. While traveling aim to drink as much water as possible. Avoid dehydrating beverages such as alcohol and caffeine. Drink plenty of water after landing as well as remaining hydrated will significantly reduce the effects of travel.

6.       Get up and walk around the cabin frequently.

7.       Bring snacks on to the plane such as fruit, mixed nuts and seeds or vegetable sticks. Try to minimise plane food, particularly heavy food when traveling.

8.       Take a melatonin supplement on the plane to help you sleep and for the first few nights when arriving at your destination.

9.       Think of the plane as being in the time zone of your destination and use the melatonin accordingly.

10.   If you feel tired and require a coffee or tea make sure they are consumed no later than lunch time and you drink an extra glass of water to aid hydration.

What Happens During Puberty ? | Vlog

Some basic info for my teen fans out there about what happens to you during puberty!

Let me know if you have any questions :)

Dionne

Who Is Dionne Shalit?

A quick video to introduce myself a bit more and about my journey....

Basically why I do what I do!

Let me know if you have any questions :)

Dionne

Deep Breathing Vlog

Do you need some tips to help with deep breathing?

This is probably one of my favorite tools to help with anxiety and panic attacks :)

Give it a go and let me know your thoughts!

Dionne

3 steps to kick start your weight loss

Winter is approaching and along with the cold weather also comes weight gain. Whether you want to lose some weight or simply want to stop yourself piling on the pounds during the cold season there are some simple steps you can take to manage your weight.

1.       Start each morning with a glass of warm water and the juice of half a lemon. This helps to ‘wake up’ the digestive system and get it ready for the day. Having an active digestive system will help you to break down your food effectively and assimilate it into the body reducing weight gain.

2.       Eat a nutritious breakfast! What you eat for breakfast sets you up for the entire day. If it is high in sugar than you are more likely to create an insulin spike that will leave you feeling hungry and tired in just a few hours. Then what will happen is that you will reach for that cookie or chocolate bar to give you back that energy boost. Have a breakfast containing some form of protein whether it is nuts, eggs, meat or fish. Some healthy options include eggs on toast, a smoothie or chia pudding with nuts on top. This will keep you full until lunch, maintain your energy levels and stop you craving those sweets.

3.       Get active! Diet and exercise in combination is the best way to lose the centimetres. You can start slow with a gentle 15 minute walk around the block 3 times a week and gradually build up to a 1 hour power walk or gentle jog. Or get a personal trainer so you have someone else keeping you on track!

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'Healthier' ANZAC biscuits

Here is my recipe for ANZAC biscuits that you don't have to feel guilty about eating.

Ingredients:

1 ½ cups oats

½ cup chopped or flaked almonds

½ cup almond meal

4 tablespoons softened coconut oil

3 tablespoons maple syrup

1 cup desiccated coconut

½ teaspoon vanilla bean

2 tablespoon hot water

½ cup coconut sugar

Method:

Combine all ingredients in a bowl and mix thoroughly until blended evenly.

Make small balls and place on baking tray lined with baking powder.

Bake for 30 minutes on 150 degrees Celsius or until golden brown.

Gluten and Dairy free ANZAC biscuits

It's nearly ANZAC day and just because you cant eat gluten or dairy doesn't mean you have to miss out on cookies! Here is my gluten free, diary free, vegan ANZAC cookie recipe.

Ingredients:

1/3 cup quinoa flakes

1/3 cup buckwheat flakes

1/3 cup rolled flaxseed

1 cup almond meal

1 cup desiccated coconut

½ cup maple syrup

¼ cup coconut oil

½ teaspoon baking powder

1 tablespoon water

Combine quinoa flakes, buckwheat flakes, rolled flaxseed, almond meal and desiccated coconut into a bowl.

In a saucepan melt coconut oil and maple syrup.

Mix baking powder and water in a cup and add to oil/syrup mixture bringing to the boil.

Mix wet and dry ingredients until blended evenly.

Make small balls and flatten onto a baking dish lined with baking paper.

Bake for about 30minutes on 120 degrees Celsius until golden brown.

Allow to cool and Enjoy!

Delightful Dill Scrambled Eggs

Sometime I find that I forget just how wonderful the simple things are. We get all caught up trying to create something new and impressive or having to constantly go out and try the newest cafes. Well I just made myself the most satisfying lunch I have had in a while. It is freezing cold outside and with very few ingredients in the house I thought ‘now what can I eat’? The thought of salad just made me shiver so I decided eggs were going to be the best option. I used to make myself my ‘Dill scrambled eggs’ all the time. Why did I stop? I wondered. Well I have noticed that I have completely been caught up in all the latest crazes. Albeit it has been summer but my breakfasts have mostly consisted of things such as green smoothies and chia puddings. Now, when I go out for breakfast I often order eggs but for some reason I just haven’t been making them at home. After consuming them just before I realised that there is something extra special about homemade eggs. So although it is extremely simple I have decided to share my recipe for dill scrambled eggs as I hope it will make you feel as satisfied and cosy as it did me.

Ingredients:

1 teaspoon dried dill or a small bunch of fresh dill

2 eggs

2 teaspoons chevre goats’ cheese

Salt

Milk

¼ avocado

Olive oil Toast (optional)

In a bowl crack the two eggs and whip for about 30 seconds. Add about ¼ teaspoon salt (I use herbamare). Add in a dash of milk (I use almond milk but whatever you have in the house will be fine) and continue mixing. Cut up the cheese into small pieces and add to egg mixture along with the dill and give a good stir. Place frypan on heat with oil to cover. Add eggs to fry pan and mix until cooked and dry.

Toast a piece of bread and spread with avocado and a sprinkle of salt. Place eggs on top of toast and enjoy as a nourishing breakfast, lunch or even dinner!

Healthy Lunch Box Snacks

Many people find it difficult to be creative when it comes to school lunch box snacks. The challenge is even increased now days where many schools do not allow children to consume nuts on the premises due to the rise and severity of nut allergies. Due to this it can be problematic to provide children with enough protein to sustain their growing bodies. I have put together a list of high protein, healthy snacks for your children's the lunch box that are both nuts free and meat free.

·       Celery sticks filled with soft goats cheese

·        Mixed seeds (sunflower, pumpkin, linseed, sesame)

·       Mini Quiches

·       Frittata

·       Omelette roll

·       Veggie sticks (carrot, celery, cucumber, capsicum, snow peas) with dips such as hummus, egg dip, Tahini, bean dip.

·       Hard boiled egg

·       Can of tuna

·       Chai pudding

·       Tahini balls

You can find recipes for the chai pudding and Tahiti balls here:

http://dionne-healthnaturally.blogspot.com.au/2015/03/nut-free-tahini-balls.html

http://dionne-healthnaturally.blogspot.com.au/2014/09/creamy-chia-seed-pudding.html

 

Nut Free Tahini Balls

With an increase in nut allergies and many strict nut free policies in schools I thought I would share a delicious recipe for nut free healthy Tahiti balls.

Recipe for Tahini balls

 *   2 tablespoons tahini

 *   2 tablespoons cacao powder

 *   3 tablespoons coconut oil

 *   ½ cup ground linseeds

 *   2 tablespoons honey

 *   1 handfuls chopped sunflower seeds

 *  1 handful chopped pepitas

 * Shredded coconut to coat balls

Mix all ingredients together in a bowl or food processor and roll into balls. Then roll in desiccated coconut. Store in fridge!

 

"Healthier" Hamantashins (Gluten, dairy and cane sugar free)

For those of you who have just celebrated Purim, there is nothing worse than seeing all these delicous treats that you can't enjoy due to food intolerances. So here is my recipe for 'healthier' hamantashins that cater for all requirements (the egg can be replaced with a tablespoon of tahini for vegans or those with an egg allergy).

Here is my recipe for ‘healthier’ Hamantashins that all can enjoy!

Ingredients:

1 ½ cups rice flour

1 ½ cups potato or tapioca flour

125 g coconut oil

1 egg

½ cup maple syrup

½ teaspoon gluten free baking powder

Jam of choice or choc/ almond spread

Mix flour, coconut oil, egg, maple syrup and baking powder together in a bowl until it forms a smooth batter.

On a board sprinkle some rice flour to stop pastry sticking.

Roll out a handful of dough and use a cup to cut into an even circle. Place ½ teaspoon of filling (jam or spread of choice) into the centre of the circle. Fold over 3 sides of pastry to create a triangle with jam showing in the centre. Do this by folding over one edge at a time.

Place hamantashins on a lines baking tray and put in over at 180 degrees Celsius for approximately 20 minutes until pastry golden brown.

Allow to cool and enjoy!

Makes approximately 24

The 3 double edged swords when it comes to stress

When it comes to stress, people often use coffee, alcohol and nicotine as coping mechanisms. They are a double edged sword as although people use them to manage their stress, all three actually contribute to increased stress levels.

1.       Coffee. Although it is thought of as the norm now days to drink coffee, caffeine containing drink stimulates the nervous system and contributes to feelings of stress and anxiety. As it is an addictive substance, people will initially feel good after a cup of coffee and it does help to improve mood and feelings of happiness. However, when you are drinking in excess of 3 cups a day it has a negative effect on the body, increasing cortisol production and therefore heightening the stress response. For people that suffer from extreme anxiety coffee should be avoided completely but otherwise 1-2 cups a day should be a maximum. I recommend swapping any other cups of coffee for herbal teas such as dandelion tea if you want something that resembles coffee, or chamomile or peppermint for a more relaxing alternative.

2.       Alcohol. Often after a stressful day all you feel like doing is relaxing at home with a glass of wine. Well, if it’s one glass of wine and it’s not every day then I won’t tell you to stop. However, alcohol is another one of those things that people use to reduce stress but in actual fact will contribute to an increased stress level. Alcohol acts as both a stimulant and a depressant wiring your nervous system while resulting in a depressed mood. If you feel that you need alcohol regularly in order to relax then there may be a deeper issue that needs addressing. If you tend to drink excessively then what I recommend is to alternate between a glass of alcohol and a glass of water. This way you will stay hydrated as well as halving the amount of alcohol consumed.

3.       Nicotine. It is often people who are under a great deal of pressure that you find smoking. And to make matters worse when trying to give up smoking, the feeling of stress is often so heightened that people find it near impossible to quit. The immediate result of smoking is relaxation, however, this is only temporary. The withdrawal symptoms of nicotine mimic those of anxiety and will persist until the individual has their next cigarette. Studies have actually found that smokers report more irritability, stress and depression than non-smokers. Talk to your health professional to help create a plan for quitting.

How to reach your potential

Obviously this one is not as simple as following a few tips. It requires effort and our lives are dedicated to constantly striving to reach our potential. It is however, one of the most important posts I will write. Everyone wants to be the best version of themselves not just when it comes to a job but in all aspects of life. I mean how can you be truly happy when you are not being your best true self and nurturing the amazing person that is YOU!

Here are three important points to be thinking and acting upon on a daily basis in order to reach your potential.

1.     Stay healthy. Now obviously as a health care practitioner I have seen the impact that poor health has on people trying to strive for something bigger. If you don’t look after your health you are not going to be feeling energetic, happy or motivated. So rather than working yourself into the ground to achieve great things, take a step back and look at what will happen in the future. That lifestyle is not sustainable and you will inevitably crash and have to stop what you are doing anyway. Making sure you are putting good food into your body, exercising and getting enough sleep will allow you notice the difference within yourself.

2.     Have a goal in mind and don’t be afraid to fail. If we stay within our comfort zone we will never grow as people. I took a risk starting up my own business as a Naturopath and my business would never have grown if I had just sat in my room waiting for people to come and see me. I had a goal of the number of clients I wanted to see per week and then I was proactive about achieving that. I did things out of my comfort zone such as calling and connecting with other health care professionals and giving talks. Although these things were daunting for me they also allowed my confidence to grow and as well as my business. If you don’t have that goal in mind, you won’t be able to reach it!

3.     Have outside interests from your day job and do them on a regular basis. How on earth can you reach your potential when you are not nourishing and exploring who you really are? We all need to work for survival, and some of us do really enjoy our work but that is only one aspect of our lives. You need to be able to find other things that you enjoy whether it be exercise, knitting, baking, reading or writing it is important that you allow yourself time to try out different activities and discover which ones you are good at and enjoy the most. This will allow you to flourish in other aspects of your life.

Be curious, stay accountable for your actions, appreciate feedback from others and just go out there and enjoy life!

 

Super Berries!

With so many super foods on the market now days its hard to know what’s what. I went for breakfast this morning with my brother and on the menu was a ‘Maqui smoothie bowl’, to which he asked ‘what on earth is Maqui?

So I thought I would explain some of these less common super berries and what all the hype is about.

1. Goji berries have been around for quite a while now. Originally they were the berries to eat due to their high antioxidant properties. They are native to the Himalayan region of China and Tibet. They contain high amounts of Vvitamin C, beta carotene, amino acids, iron and B vitamins.

2. Go to a trendy café now days and you are sure to find an Acai bowl on the menu. This berry is native to the rainforest of South America. They are full of antioxidants, fiber and healthy fats. Plus they are a magnificent purple colour!

3. Maqui berry is another beautiful purple berry that is found in Chile.  They contain vitamin C, calcium, iron and potassium, anthocyanins and polyphenols, and anti-inflammatory compounds.

4. Noni Berry comes from the tropical areas of the South Pacific where the locals have used them to treat a myriad of health complaints. People often buy the juice as a general tonic. It contains vitamin C, niacin (vitamin B3), iron and potassium, with lesser amounts of vitamin A and calcium.

5. The acerola berry, which is native to South America, has one of the highest vitamin C contents. There are 1677.6 mg of vitamin C in 100 g of fruit which is about 9 times the amount found in oranges.

5 ways to improve recovery after exercise

Exercise is one of the most important tools when it comes to obtaining an excellent quality of health. It is important for weight management, blood sugar regulation, detoxification, circulation, mood enhancement and the list just goes on. Personally, I have experienced a huge increase in energy since I began regular exercise last year and I have found that I am no longer experiencing such cold hands and feet. However, exercise can actually be detrimental to health if you are not replacing what the body is losing during this time. It does place a stress on the body, and the body needs to be nourished just as when we are under mental stress we need to take the time to relax.

Here are my 5 tips for getting the most out of your workout!

1.     Keep hydrated. Although this is the most basic tip it is also the most vital. We all know the importance of hydration and when we exercise we lose a lot of water and electrolytes. Our cells require these electrolytes to function so if we are dehydrated our bodies will not be able to function to their full abilities. Plus, dehydration contributes to a myriad of health concerns such as dizziness, constipation, palpitations, lack of energy and feeling faint. What I recommend is drink at least 2-3 litres of water per day. Make sure to increase your water intake the day before training. Also adding electrolytes to your water can be very beneficial if you are sweating a lot, if it’s a hot day or just simply if you exercise regularly. I really like the Endura Hydration low carb fuel (Coconut is my favourite flavour).

2.     Eat 5 small meals a day and incorporate protein into every meal. Protein which is found in foods such as meat, fish, eggs, nuts and seeds, dairy and legumes is necessary to repair tissue damage during exercise. That burning feeling you get in your muscles after a workout is actually due to you damaging your muscle fibres. However, this is not a bad thing as it encourages them to strengthen and grow. This cannot occur though without the amino acids found in protein. Protein is also important to stabilise your blood sugar levels so that you do not become dizzy or lightheaded during a workout.

3.     Following on from protein there is 1 particular amino acid that stands up above the rest. This amino acid is called Glutamine. Glutamine is required for the repair of any tissue damage in the body. It helps to repair damage in the digestive tract which if not rectified can lead to leaky gut as well as repairing the damage caused in the muscles. It aids with the immune system so if you are the type of person that always gets sick when you start exercising then glutamine may be the solution for you!

4.     Take a magnesium supplement! This one I cannot stress enough. And not just for people exercising but for everyone. We simply just do not appear to be getting enough magnesium from our diets now days. In terms of exercise magnesium is a muscle relaxant so it will help reduce muscle cramps and pain in the muscles post exercise. As it is also a nervous system relaxant, taking it before bed will aid in sleep.

5.     A warm bath with Epsom salts. This is similar to the above point but soaking in an Epsom salt bath is a much quicker way of getting magnesium to your muscles. You will definitely feel the relief after and it is a great way to wind down after a busy day.

So go out, exercise and have fun!