Getting Back On Track (And Staying There)

Ok, let's face it.  We all had New Years resolutions to get our Christmas pudding butts back into shape.  The reality is, it's almost the end of January and I've spent far too many a night tucking into Christmas chocolates.  I've just returned back to work after 2 weeks holidays in Australia (best time ever) and I'm finally ready to get back on track.  So I thought I'd share my tips and tricks to getting motivated and staying on the right path!

WRITE A TO DO LIST

As cliche and this sounds, making a to do list or filling in your calendar can be really motivating.  I like to plan for the week ahead, including my work schedule, my workouts for the week, my evening meals (so I can also prepare a grocery list) and time to relax and socialise.  Even if plans change slightly, at least it feels a little more organised in my head! This year I've bought a hard back daily diary, which I'm trying to keep up to date! Even if your day is jam packed, it makes it all a little less overwhelming.  

STOCK UP THE FRIDGE

Having a fridge full of fresh fruits and veggies, plus plenty of yummy protein and whole grains to choose from, means that you're going to eat well.  Making a shopping list means you won't forget anything, and you won't be tempted by things you don't really need.  Make sure you have enough for your week ahead, breakfast lunch and dinner, by planning your meals.  Keep things colourful and interesting so that you're not dreading the third chicken & broccoli meal prep for lunch on hump day! 

DON'T OVER DO IT

After a period of being overindulgent and in holiday mode, it can be hard to go cold turkey.  To avoid 'relapsing' and undoing all the good work you've started, be sure to take time out to relax every day.  Whether it's going for a nice walk after dinner, or reading a chapter of your book, or putting a face mask on and taking a bath, make sure to do something every day that relaxes you and makes you happy.  We can get so caught up in the rush, that we forget to chill out.  If we're stressed, we're more likely to reach for those Christmas chocolates.  Keep that cortisol at bay and take a chill pill! 

TELL YOUR SUPPORT SYSTEM

Without friends and family on board, it can be very hard to stay on track.  Your family and friends are probably also looking to get back on track after the holiday season, so suggesting that you do it together avoids the risk of being tempted into ladies night or a binging weekend.  Plan fun social activities that don't necessarily include alcohol or stuffing your face with poor choices.  For example, a group swing yoga class with your besties, or a movie night at home with healthy snacks will mean that you get to spend time with your favourite people without feeling guilty about it! 

ENJOY IT

Getting back on track can be fun, and being organised is positive, helping you feel really good about yourself.  Don't think of it as a burden, think of it as a fresh start! Good luck! 

V x

Staying Healthy This Festive Season

It really is the most wonderful time of the year. Everyone is jolly, family and friends are coming together, and in Dubai, the weather is amazing.  The only thing that may suffer this festive season is our waistlines.  The Christmas Kilo (or four) is a very common occurrence, and this is why the fitness and diet industry always boom in January - everyone wants to work off their sins!  But as far as I'm concerned, my first priority over the festive period is having a good time, so here are 3 tips to avoiding those Christmas Kilos, without having to miss out! 

1) Exercise

This may seem incredibly obvious, but one way to hold unwanted kgs at bay is to get sweaty.  For those who already exercise regularly, fitting in a couple of extra workouts a week should do the trick. But remember, not everything has to be high intensity...sometimes the best thing to do is, quite literally, stretch.  Over the festive period I try to attend more hot yoga classes, for a couple of reasons.  Firstly, I feel like my body needs a deep, sweaty stretch out to help keep water retention and sore muscles at bay.  Secondly, it makes me feel good; and that's really all that matters.  Even if it's just an extra walk around the block after dinner, keep moving this festive season!

2) Eat & Drink Mindfully

Those who know me well, know I have an undying love for snack food, and at Christmas this is in full force.  It also seems that people eat out more often at this time of year.  I would never say no to a mince pie or quality street, but I do ensure that I'm eating healthy, balanced meals around 80% of the time.  One way of doing this is starting the day right.  Make sure your breakie has a balance of lean protein (maybe eggs?), fibre (veg) and fats (avocado?).  Try and fit in a fresh salad with lean protein and plenty of veg for lunch.  That way, come dinner time, you've had your fair share of veg for the day, and you can be a little more lenient with your dinner choices.  

The jolly festive season usually involves more drinking (hello mulled wine).  Unless you're a total scrooge, theres not a lot of ways around this.  Instead of avoiding alcohol, make sure you're making 'lighter' choices and ensure you're drinking enough water to keep headaches at bay.  Try to increase your water intake by another litre per day. Not only will this reduce hangovers, but it will stop you from over eating too.  It's true what they say - usually your 'hunger' is actually thirst.  So reach for the H2O first...and then if you're still hungry go for the tin of Quality Street ;) 

3) Rest

Probably my favourite part of Christmas is that it's socially acceptable to wear pyjamas and Christmas jumpers all day.  Make the most of your time at home, get plenty of rest and a good night's sleep as often as possible.  Unless you're running around like a mad elf trying to buy last minute Christmas presents, the festive season is usually a feel-good time, so make the most of the happy hormones and say goodbye to stress! If you're chilled and happy you'll find it surprisingly easy to keep the kilos at bay! 

Happy Holidays everybody! 

V x

SUPERFOOD SUNDAYS - Coconut Oil

What Is It?

Coconut Oil is derived from (you guessed it) the flesh of mature coconuts.  This edible oil has endless benefits and can be used in far more than just cooking.  It contains an abundance of anti-oxidants, medium chain triglycerides, lauric, caprylic and capric acid.  Basically it's a power house.  

Why Is It Super?

As I've already mentioned, coconut oil can be used in so many different ways, in order to improve our health.  These include: 

1) Skin & Hair Care.  The medium chain triglycerides (AKA MTA) in coconut oil act as a deep conditioning agent for both our hair and skin.  As well as deep moisturising, coconut oil can protect the skin from environmental damage, anti-aging and eczema (thank you anti-inflammatory properties!).  It has also been known to reduce dandruff and promote hair growth! Win for the mermaid hair! 

2) Build Immunity & Fight Infections.  Coconut oil contains natural antibacterial, antiviral, anti fungal and anti-parasitic properties that help fight off infections and increase immunity.  Lauric acid (only found in breast milk besides coconut oil!) has been found to help fight of even strong bacterial and viral infections, including HIV and hepatitis C! 

3) Improve Heart Health.  We've all heard it, people exclaiming that coconut oil has a high fat content.  They aren't wrong, there is a high fat content, but this fat has actually been found to reduce cholesterol and reduce the chance of heart attack or high blood pressure! 

4) Improves Digestion & Promotes Weight Loss. Woo! The one we've all been waiting for! Fatty acids found in coconut oil destroy candida in the gut, which has been found to promote weight gain,  carbohydrate cravings and fatigue. It also promotes digestion, and takes stress off those with diabetes, pancreas/gall bladder issues or obesity, as the triglycerides are small enough to be easily digested! 

6) Hormone Balancing.  Coconut oil supports thyroid function (one of the crucial hormone glands in your body), which helps balance hormones, therefore basically every function in your body.  It has been found to naturally lower cortisol (that stress hormone), in turn regulating hormones and their functions. 

How Do I Incorporate It Into My Diet?

For a start, start using coconut oil in your bathroom.  Yes, you read that right.  I use coconut oil as a night moisturiser for my face, a hair mask, a pimple destroyer, and when my body is in need of a deep moisturise.  I have also tried oil pulling (where you swirl coconut oil around your mouth for 20 minutes), which admittedly is a gross sensation as its pretty warm by the end, but it does make your teeth and gums feel cleaner!  Take it from a dentist!

In the kitchen, coconut oil can be utilised in so many ways.  I use it mostly for frying or baking (try to buy it in a spray can, this will help you control calories) but I also use it when I'm feeling a little run down. If you wake up feeling a little sluggish, make a big cup of warm lemon water and stir in a teaspoon of coconut oil.  I promise it will revitalise you, and also get your gut going...if ya know what I mean...

So buy incorporating coconut oil into your daily life, your body will thank you for it, from the inside out.  Just make sure you're buying organic un-refined cold-pressed extra-virgin coconut oil to gain the maximum benefits.  You'll soon be coco-nutty about it (see what I did there?).

V x