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

SUPERFOOD SUNDAYS - Tumeric

What Is It?

Tumeric is a plant that is part of the ginger family, native to Southern Asia.  For consuming, tumeric is dried and usually in powder form that is deep orange and golden in colour.  It has a peppery aroma and sharp, almost curry flavour.  Although tumeric is mostly used as a spice in curries, it has many more applications and plenty of health benefits! 

Why Is It Super?

Tumeric has so many medicinal properties and health benefits that I insist you include it in your diet. Here's the top 6 benefits: 

1) Cancer Prevention.  Studies have found that tumeric can actually decrease tumour cell activity, protect against cell damage due to radiation, and actually stop the growth of existing prostate cancer!

2) Reduces Inflammation.  The anti-inflammatory properties of tumeric have been found to reduce inflammation, especially in cases of joint inflammation like arthritis.  Combine that with it's antioxidant properties, which destroy the free-radicals in the body that damage cells.  So if you've got swollen ankles from a long run, or swollen fingers from too much writing, make sure you're incorporating tumeric! 

3) Controls Blood Sugar.  Tumeric has the ability to moderate insulin levels and improve blood-glucose control. It's regularly used to help control diabetes. 

4) Immunity Booster.  All the antibacterial, antiviral and anti fungal properties help keep our immune system in tip top condition! A big yes in flu season! It can also be used to help heal wounds and reduce infection in small wounds and burns.  It has also been known to help treat psoriasis and other inflammatory skin conditions.  

5) Weight Management.  Tumeric can increase bile flow, which helps to break down and emulsify fats.  By incorporating tumeric into your diet, you can maintain or even lose weight! It will also improve digestion and reduce bloating and gas.  

6) Improve Liver Function.  Tumeric can act as a natural liver detoxifier (very useful after a few too many...) which in turn helps to detox the blood due to an increase in vital enzymes.  It has also been found to improve blood circulation.  

How Do I Incorporate It Into My Diet?

Incorporating tumeric is much easier than it seems. I eat it every day, sprinkling a tablespoon into my scrambled eggs before cooking.  Side note, also adding cracked black pepper into said eggs, will increase the absorption of tumeric and therefore increase the benefits.  I also like to use it with chicken or fish to add a curry flavour.  Basically I put it in just about everything. Not a lie.   

It's also great in mango smoothies, adding not only vibrance in colour, but a spicy kick too.  Tumeric tea is a popular choice, mixing tumeric powder with honey, warm water and warm coconut or almond milk.  It's great for settling stomachs and relieving cold symptoms.  

 

I've also used tumeric in a face mask, combining it with a little coconut oil and honey and lathering it on. Beware of this one however, as it will turn literally ANYTHING orange! Do not use your fluffy white towels to dry your face afterwards! People will think you've had the wrong kind of run in with a cheeto! But it does your skin wonders, reducing red marks and calming angry pimples.

Any who, give tumeric a go!

Happy Sunday! 

V x 

NOTE: All photos from Pinterest. x

Stress!

Stress. It can make or break you.  I know some people who thrive off stress.  These are the people who leave assignments till the last minute, or the people who are always SUPER BUSY (you know those people!).  The people who are always surrounded by drama.  I have to be honest and say that I am partly one of these people.  I'm never really satisfied unless my day starts early and I end it knackered.  I enjoy being busy and I actually feel like I'm more energised when I'm constantly go go go.  

But there is a big difference between being busy and being STRESSED.  Stress is a funny thing. It's subjective to everyone. Something that might stress me out, may not have an effect on you.  Sometimes a little stress is a good thing.  It can motivate you to get your butt in gear and get things done.  But prolonged exposure to stressful situations is never a good thing.  Too much stress will break you, it's just a matter of when.  

According to science (my fave <3), stress is your body's way of responding to any kind of damage or threat. This causes the release of stress hormones such as adrenaline and cortisol. I also believe that emotional distress, either acute or chronic, will affect one's stress levels, no matter the type or severity of the emotional trauma that has been inflicted.  Like I've said, different people can deal with different amounts and types of stressful situations.  

Stress is a fact of life. It's gonna happen. No one can get through life without experiencing a stressful situation, no matter how laid back they are. So how do we deal with it? In the past month to 6 weeks, I've been in a few stressful situations (which is probably why I haven't been blogging much).  Most of it has been work related, but there's also been the addition of a few social/family related incidences that haven't helped.  These are the ways I've tried to get through them, and some of these might help you too!

1. Proactively Deal With The Stressor

OK, so this one is easier said that done. But here's an example: I needed to quickly get my working visa sorted out, so instead of sitting back and seeing how long it would take, I had to be proactive and call up every day, pay the extra fees, visit the visa centre.  I couldn't just sit back.  Being proactive will also distract you from the fact that you are stressed out, because you will at least feel like you've accomplished something.  Another example, if a friend is causing you some stress because of something they're doing, then just approach them about it!! After all, if you're real friends it shouldn't affect your relationship, it will simply help the situation. Or if you can't deal with confrontation, then no body said you have to be around then 24/7! 

2. Take A Bath

Aaaah baths.  There's something about the simplicity of floating naked in nice smelling water, surrounded by bubbles that will instantly make you feel at ease.  Throw in some candles, a face mask and some chilled out tunes, and you're well on your way to sanity and bliss.  

3. Be Careful What You Eat

Ok so the fun thing about stress hormones is that they can play havoc with your body. Diverting blood away from your digestive system and to the critical organs, means that you need to be very careful with what you put in your body. Think of it this way: you're on holiday, chilled out and relaxed, and you decide that you want an ice cream (standard) but you're usually dairy intolerant.  Yes, you may get a little bloated, but hell that ice cream was delicious and you don't care! Ok, revert back to your stressful situation/period and you're not careful and end up eating a cheese sandwich because you're on the go and that's the first thing you grabbed. What happens? Well, aside from extremely uncomfortable bloating and diarrhoea, you've just managed to put yourself in an even worse mood! That's your stress hormones contributing to a shitty digestive system and more pain and discomfort. So just be careful.  By now most of us know what we can and can't eat and what makes us feel good, so stick to the feel good foods and all will be OK!

4. Do Some Yoga

What else can I say about yoga other than it is one of the BEST ways to help you put things into perspective and chill. the. F. out. I would say exercise to reduce stress, but things like running can often increase your cortisol levels.  Yoga (or hot yoga if you're like me and love to sweat) is a wonderful way to get your body moving and blood pumping, whilst at the same time helping to balance out your hormones to help you relax.  If you're lucky, you might just fall asleep in the savasana too! 

5. Get Enough Rest

This one should be a given, but often in stressful situations we don't get enough hours of decent sleep a night. A trick to help you is take a magnesium supplement just before lights out; it has been found to help reduce cortisol levels, as well as relax your muscles.  This is something I've been doing for the past week or so, and I have been sleeping through the night and waking up feeling a lot more refreshed than usual

6. Get Away From It All

This is probably the best tip of them all.  When things are getting so stressful they become overwhelming, and you're starting to feel really down, then the best thing to do is to get away.  Go alone, or with your loved one and just escape. A little bit of time out is sometimes all we need to replenish and revitalise.  Turn your phone off, things can wait.  And remember what you want and why you want it. I promise you, once you're back to reality life will seem a whole lot easier and more worthwhile.  

Namasté homies. Peace out.   

V x 

A Spirulina A Day Keeps The Doctor Away...

I'm not going to sugar coat this, my daily shot of spirulina tastes awful. Every morning I mix 1/4 teaspoon of spirulina powder with enough water to fill a shot glass (my Mexico shot glass - classy gal) and try and get it down my throat as fast as possible.  You may ask why I torture myself...well basically the benefits of spirulina far out way the taste (not exaggerating, it makes wheatgrass taste like sweet nectar). 

So what is spirulina? Basically it's a type of algae formed in warm, alkaline lakes in Africa as well as Central and South America.  What we eat is dried and comes in a powder form.  The alkalinic properties of this algae contains a tonne of chlorophyll giving it it's dark green colour, which makes it an extremely powerful detoxifier. 

 Many studies have found it to be effective at detoxing heavy metals (including arsenic) from the body, helping to improve the blood health.  It has also been found to eliminate Candida, the bacteria that can cause yeast infections, as well as disrupt the microfloral balance of the gut contributing to leaky gut syndrome and other digestive disorders.  It can reduce nasal congestion, so make sure you hit it up when you're feeling fluey!

As well as helping to detox the body, spirulina has been found to promote production of anti-bodies, anti-inflammatories and infection fighting proteins in the body, which in turn can improve our immunity.  It's even been found to affect cancer cells, helping to reduce the growth and development of cancer.  Finally on the medical front, it has been found to reduce cholesterol and decrease blood pressure.  This in turn reduces the chance of heart disease, stroke and diabetes.  

Personally, I've found spirulina to boost my energy.  I'm not a coffee drinker, but before my daily spirulina shots, I would get a little drowsy mid morning, despite doing everything 'right'.  For me, it has also reduced bloating (thanks to balancing my gut flora) and I have seen a little weight loss in the past couple of weeks, but that may also be due to a slightly improved eating plan.  

My main reason for starting to take spirulina, however, is my liver health.  Spirulina has been found to improve liver health and function, most likely due to it's ability to help purify the blood and eliminate toxins from the body.  Our liver acts a lot like a cleansing system for our bodies.  It stores excess fat, processes antibiotics and medications, and of course, eliminates alcohol from our blood stream.  Years of 'abusing' your liver can have severely detrimental effects, so a shot of spirulina can seriously help the liver out and improve your health.  

Now, what we've all been waiting for....spirulina has been found to aid in weight loss!!  It is thought to reduce appetite (I would definitely agree with that) due to it's high protein content and 18 essential amino acids.  It is best consumed in the morning, on an empty stomach before breakfast.  Obviously, following a healthy diet and exercising regularly will help you reach your health goals, but by incorporating spirulina daily, your results will be even better.  

So man up, hold your nose and chuck that green goodness down your throat! 

V x 

Staying Healthy During The Holy Month of Ramadan

If you live in Dubai, the UAE or the Middle East, you would have experienced a few Holy Months of Ramadan in your time.  The past couple of years, Ramadan has fallen during the very hot summer months when most Dubai residents are off on their summer holidays.  This year, however, the month has fallen in June, meaning that schools are still in term and the majority of Dubai residents are here. 

For those of you who don't know, summers in the UAE reach scorching temperatures, far too hot to enjoy the great outdoors.  Most time is spent in air conditioned malls or homes.  During Ramadan, Muslims fast during the day-light hours, breaking their fasts at Iftar (sunset) and resuming at Suhoor (sunrise).  As a form of respect, non-Muslims refrain from eating & drinking in public places.  

I've been in Dubai the past few years during Ramadan, and like to look upon the Holy Month as a time to restore my health and treat my body properly.  However, the call of Iftar buffets and delicious Arabic sweets are never too far away! Here are some handy tips to get through the Holy Month, and the rest of the hot hot summer! 

1. Keep Hydrated

This is a bit of a no brainer, but often, when respecting religion and culture, we forget to drink enough H2O both during the day, or at night if fasting.  Making sure we get at least 2 to 3 litres of water over 24 hours will help keep fatigue at bay.  If fasting, remember the temperatures are incredibly high and we lose a lot of water simply through perspiration, so it is especially important to rehydrate between Iftar and Suhoor.  If exercising, even more hydration is required during the 24 hour period! A tip to consuming plenty of water, is to make sure your fridge is stocked with water bottles, that way it's always cold, refreshing and on hand!

2. Eat Light

The (only) benefit of 45* heat is that it reduces your appetite, at least for heavy, hot meals.  Take advantage of Arabic cuisine and enjoy fattoush, tabouleh, hummus and other, highly nutritious and especially delicious dishes.  Not only are they fresh and light, but Arabic dishes are pretty healthy, usually consisting of grilled meats and fresh salads and vegetables.  Steer clear of deep fried, greasy foods and opt for foods that are easy to digest, and hydrating in their own right.  

Also, avoid eating a lot in one sitting.  Iftar buffets are great and a lovely way to learn about culture and socialise with friends during the Holy Month, but like any buffet they provide the opportunity to over indulge, especially if you show up starving! Again, fill up on vegetables and lean protein to avoid feeling full and uncomfortable after, but it is a celebration after all, so if you want a small sweet treat, then go ahead! Dried fruits are especially accessible during the Holy Month, so make the most of delicious dried figs and dates! 

3. Light Exercise 

One way of keeping energy levels up is by breaking a sweat and getting those endorphins pumping.  During the hot summer months, and especially if fasting, vigorous exercise can cause over exertion, resulting in injuries and illness.  Instead, opt for things like yoga, long walks or gently swimming laps.  It will still make you feel great, but will give your body an opportunity to rest and recuperate.  Of course, if you're not fasting and staying hydrated, there is no reason why you can't attend a HIIT class or sprint training, just consider combining some more gentle workouts into your routine. 

4.  Indulge in the Culture

I think one of the best parts of the Holy Month is experiencing the generosity and rich Arabic culture of Dubai and the UAE.  Take it as an opportunity to learn about the history, and share in the joy that is evident during this month.  Ask your Muslim friends and colleagues about Ramadan, and watch their faces light up when they teach you about their family traditions.  It is a lovely time of year, and the perfect opportunity to embrace the heritage and culture of the country we live in.  

Ramadan Kareem to you all! 

V x 

The Art Of Dieting Without Dieting.

Despite the fact I understand in the power of healthy, balanced eating and consistency in exercise and fitness in order to maintain a healthy, non-fluctuating body weight; I'm still a girl and I still get influenced by diets and fads, especially when I'm not really feeling 100%. I'm lucky enough to have a brother who is (almost) a fully qualified nutritionist, and more than happy to bring me back to reality when I confess I'm going to start a juice cleanse or a carb free diet. 

However, the majority of us aren't so lucky. Most people have no one to turn to for nutritional advice, so we ogle at dodgy self-confessed dietary gurus on the internet (who don't even hold a personal training qualification) and Instagram chicks who live off 20 bananas a day. Mixed signals coming in from left, right and centre about what we should and shouldn't eat, what time is best to eat or whether to even eat at all (don't you know that juicing is the way to go?!?); no wonder we have no idea what to do! 

As women, we cycle through phases of feeling like slender, elegant goddesses floating on clouds, to feeling like a baby elephant stomping through mud (thanks menstrual cycle).  We also have the tendency to go go go, which can lead to sloppy food choices and both mental and muscle fatigue.  So when you've been too busy to concentrate 100% on your diet, or there have been a few too many opportunities lately to have a few extra glasses of prosecco or that extra piece of chocolate (cough valentines day cough), rather than spunking money on an expensive juice cleanse or burning every carbohydrate in your kitchen, I have something that will help you...

EAT FRESH & MINDFULLY. RESPECT YOUR BODY.  

What do I mean by that? Well, first of all, I could go on a rant and list things that you should eat, things you shouldn't eat. But then I would be enforcing a 'diet' on you, and a single nutritional profile is not suited to multiple people - you need to find out what works for you.  Personally, when I eat 3 home-made meals a day, with one or two snacks, including plenty of lean protein, fresh veggies, small amounts of fruit and fats and drink plenty of water, I feel good.  Others may feel better on higher carb ratio, it just depends on the personal demands of each individual.  But essentially, a balanced diet of whole foods will work well for anyone.  I believe it's important to enjoy the food you're eating too, make sure your food tastes delicious! Bland broccoli and chicken will get you abs, but it's boring as hell and who wants to eat that all day every day? Play with flavours and herbs, play with colours! The more satisfying your meals are, the less likely you'll be tempted to snack on nutritionally void foods.  

Secondly, I believe that exercise is a form of self-respect.  We've all heard it a thousand times, but you're only given one body in this life time, and I want to ensure mine is fit, strong and healthy.  And as much as exercising is great and I encourage it daily, taking some time out every now and again is not only good for the mind, it helps reduce levels of cortisol in the body and allows muscles time to recover and repair themselves.  Try and stretch every day, yoga practice is brilliant for elongating muscles, reducing chance of injury and relaxing your mind.  

So before you jump on the diet bandwagon or reach for your green juice, be honest with yourself.  Is this quick fix going to make you feel better in the long run?

I know my brother set me in the right direction this morning, I hope I can do the same for you! 

V x 

Love Is A Drug

Or at least it has a drug like affect on your body! In honour of Valentine's Day and all things heart shaped, I decided to post about the effects 'being in LOVE' has on your body! We can all recognise that warm, fuzzy feeling when we're with someone we really adore, but why does it happen?  Basically it comes down to science (as does everything)...

1. Your Heart Flutters

Seeing someone you love (especially in the early days) will cause the adrenal gland to release adrenaline, epinephrine and norepinephrine to be pumped around your body by your blood.  In return, your heart beats quicker. 

2. Butterflies In Your Stomach

This happens because the adrenaline is sent to your lungs, muscles and brain.  Blood is diverted away from the stomach, and so it may feel a little strange, hence the butterflies! 

3. You're Happy 

Dopamine is a neurotransmitter released in the body during times of euphoria.  Studies have shown that dopamine is released when one experiences feelings of love, making us feel happy and that good things are coming!

4. Obsessive 

Even the coolest of us will admit that when we've fallen in love, we've become obsessed with that person.  Studies have shown that those who have recently fallen in love have significantly lower levels of serotonin, which is also found in those with obsessive compulsive disorder.  These low levels of serotonin may also influence our libido, increasing it significantly....

5. Kissing Is The Best Stress Relief

It has been found in those newer lovers, that their cortisol (stress hormone) levels are significantly higher.  However, it has been proved that kissing can reduce cortisol levels significantly. All the more reason to pucker up! 

6. You'll Live Longer! 

Studies have shown that being married to someone you love can increase a woman's life expectancy by 2 years, and a man's by 7! You know what Queen B would say boys, if you like it then you shoulda put a ring on it! 

Remember, just because you may have not found your soul mate just yet, doesn't mean you can't enjoy Valentine's Day. To me, Valentine's Day should be a celebration of love in every form, whether it be with family, friends, your pets or your self.  Use it as an excuse to eat chocolate, laugh with your favourite people and tell them how much you care about them! And if all else fails to make you feel great, remember tomorrow chocolate will be half price! 

Big Love

V x 

Metabolism - The Fire That Keeps On Burning

Most of us have heard of Metabolism.  Metabolism is your internal furnace that helps convert nutrients and minerals into energy to help us grow and survive.  For our metabolism to work effectively, we need to fuel it.  Many things can affect the rate of our metabolism, as expected, everyone's acts individually and differently.  Generally those with more muscle, the male species and the younger generation have a faster basal metabolic rate.  Your basal metabolic rate is your body's ability to burn calories at rest.  

Aside from metabolism, a couple of other things influence our ability to burn calories.  Thermogenesis (or food processing) burns calories, simply digesting, transporting and absorbing the food we eat every day.  Physical activity obviously also burns calories.  

So why are we talking about metabolism? I know a lot of people (girls usually) who are in the business of trying to lose weight.  They embark on juice detoxes, crash diets and restrictive meal plans to quickly drop kilos, but what they don't realise is they could be seriously affecting their metabolism in the long term. Aside from that, crash diets and starvation usually result in more weight gained when returning to their normal diet.  We can't soley blame metabolism on weight gain, but one thing's for sure, those with inherently hot as hell metabolisms are usually naturally slender.  Obviously we know the not-so-secret secret to losing weight is to burn more calories than you consume, but for long term weight stability, one's metabolism must work to the optimum.  

So, I've put together the ways in which I boosted my own metabolism, when it became sluggish a few years ago.  

1. Start Training Weights

Yes, I know the thought of lifting weights can set girls into a frenzy, but the more muscle mass you have, the greater your ability to burn calories.  Women usually have a preconceived notion that cardio is the way to go when trying to drop the Kgs, but what they don't realise is your body will soon become used to long jogs or cycles, meaning that in order to burn more calories you have to start running/cycling further and further.  Instead, a way to consistently feel the burn, is to train at a high intensity in intervals. HIIT training keeps your body guessing, by constantly pushing it to the limit and revving up energy demand.  Training this way will not only tone you up, but it will help boost your metabolism and increase the resting metabolic rate.  

2. Green Tea

The active ingredient in green tea, catechin, has been found to help increase metabolism.  It may increase the body's thermogenesis, however, for it to have an effect, 5 cups a day is required to have a positive impact.  I don't know about you, but that sounds like a lot of green tea to me, so instead, I take green tea supplements on days that I'm unable to drink it.  

3. Don't Starve Yourself

NOTE: This is not an invitation to stuff your face with all sorts of 'good fats' and 'lean proteins' and 'slow energy release carbs'.  You still need to be mindful of what you eat.  If you cut calories completely, your body goes into starvation mode (natural instincts) and holds onto every last bit of energy (fat and calories) it can. When you can't manage to control your urges and binge on carb fuelled, fat laiden snacks, your body will still be in starvation mode, and it will still cling on to those calories...basically you'll be back at square 1.  So instead of starving yourself and restricting your diet, eat well and regularly. Don't let yourself 'starve' or get too hungry.  Consume plenty of vegetables, complex carbohydrates and lean protein as such foods increase your thermogenesis as they can take a little longer to digest.  

4. Eat Breakfast 

With that said, make sure you eat breakfast. A protein and nutrient rich breakfast will kick start your metabolism, and set you up for a day of healthy choices. Avoid sugary foods for breakfast, as it will cause a spike in insulin release.  Caffiene can also cause a spike in blood sugar levels, so probably best to drink it after breakfast, once your blood glucose levels have stabilised.  Eating breakfast is like putting that first piece of wood on a pile of burning embers, it kick starts a fire that will keep burning strong throughout the day.

5. Drink Cold Water 

We all know we should drink plenty of water to keep our bodies hydrated, but it has been found that drinking cold water demands your body to warm it up to body temp.  This can help increase your thermogenesis.  Drinking plenty of water can also keep hunger at bay, preventing one from unnecessary snacking.  Remember that thirst is often mistaken for hunger, so have a good gulp of water before reaching for that mid morning snack! 

Finally, my tip to you is to be realistic.  If you know you're gaining weight but don't understand why, take a good hard look at what you're actually putting into your body.  Exercising is great, not just physically but mentally.  But if you really want to look good naked, you need to be mindful about what you eat.  Keep a food diary, it often helps to discover if you're unconsciously snacking and not realising.  Abs are made in the kitchen after all.

I'm off to chuck another piece of wood on the fire (eat lunch). 

V x   

Lets Talk About Alcohol

Alcohol consumption is one of the most common weekend (and often weekday) activities amongst young professionals, especially in the UAE. Everywhere you turn there's a brunch, a ladies night, a boozy dinner to attend; it's often hard to say no, or is frowned upon by your social group.  Despite following a healthy lifestyle, exercising regularly and eating well during the week, a weekend packed with mojitos and g&t's can detrimentally affect our health long term.  And let's not even mention the hungover cheat days, that more often than not leave us bloated and feeling worse than before. 

We all know alcohol has an effect on the brain, causing slower reaction times, lowering inhibitions and altering our mood.  We also know the effects on the liver by increasing inflammation and leading to cirrhosis or alcoholic hepatitis.  We may not know the effects on the heart, increasing blood pressure and risk of stroke, or on the pancreas by inhibiting secretion of digestive enzymes leading to poor digestion and inflammation of the GI tract.  Long-term excessive consumption can lead to cancer and other significant health issues due to decreased immune health.  

But, being young and naive, we do it any way. I know some people who are 200% committed to their health and don't drink, and all the power to them. But I grew up around friends and family who do enjoy a social drink or four, and I actually do enjoy a few bevies every now and again as well.  The problem lies when I get a bit carried away, and I spend the entire next day regretting my decisions and craving (consuming) hot chips, then a burger, then a pizza, then spaghetti bolognaise, then an ice-cream sunday. It's not even so much the hangover day, but the week after always seems like a struggle, I'm constantly tired and training and keeping on track with eating is not high on my list of priorities. 

So, despite my love of a zingy g&t, I try to follow these few rules:

1. Don't drink every weekend.  This can be a hard rule to follow at times in Dubai, but I feel a lot better after having a 'weekend off' drinking, and am more inclined to enjoy a social draaaank the following week!

2. Don't get plastered.  Again, difficult in Dubai where 'all you can eat & drink' is very common.  But trust me, ordering a few glasses of water in between and eating before drinking will definitely reduce the hangover the next day!

3. Pretend you don't have a hangover.  I do this a lot. I get up, maybe go for a walk on the beach or do some yoga, eat some yummy eggs on toast for breakie, even if I don't feel like it.  And generally it makes the hangover hurt a little less. 

4. Drink LOADS of water.  Before you go to sleep, before you start boozing, when you wake up. Essentially after a night on the drink, are bodies are dehydrated and devoid of nutrients.  I feel like this is the rule for every health related issue ever, but drinking plenty of H20 will make you feel a million times better.  Maybe throw a coconut water in there somewhere too.

5. If you're going to drink, make sure it's a worthwhile occasion!  And I don't just mean 'I made it through a tough week'.   Drinking isn't just hard on your body, its tough on your wallet too. If you try to narrow big drinking events down to birthdays or really important occasions, not only will you feel healthier, but you'll have more money in the bank! 

Finally, if a healthy body isn't enough to keep you off the alcohol, just remember moderation is key, and if you don't drink to excess, you won't have to waste a day hungover in bed!

V x 

Clean Eating - The Opposite of Dirty Eating?

Starting the New Year off on the right foot, many of us will stick to Clean Eating.  Overnight our diets alter, abolishing carbs, sugar and junk food, only to crash and burn a week later and spiral into a binge of all things "naughty". Despite our best intentions, come 10pm all kinds of cravings kick in and we find ourselves in bed with half a block of Cadburys and a packet of ready salted crisps. Then comes the guilt. The overwhelming feeling of failure and the (half-hearted) promise of waking up tomorrow and getting it right the next time.  

In my eyes, healthy eating IS NOT the same as clean eating. What exactly is clean eating? Do you make sure all your food is washed before you touch it? Do you cook with no oils or fats? Do you ONLY eat vegetables and drink water? I think the term Clean Eating is a ploy, designed by the fitness industry to completely mess with our minds. Does it mean that every food or drink NOT classified as clean, is dirty?  No, of course not. But that's not what we're made to believe.  

It's human nature to think of anything that isn't wrong, is right.  We like to think in black and white, because it makes things simpler.  But when it comes to health and healthy eating, we need to start thinking in all colours of the rainbow.

Health is a state of being free from illness or injury (according to the good ol' Oxford Dictionary) but health is so much more than not being sick.    Health is a state of equilibrium and balance physically, mentally, emotionally and spiritually.  The truth is, if one of these is off balance, everything will be thrown off.  So we need to try and achieve balance in all aspects of life. 

For example...

Imagine the person who eats 100% "clean" - nothing but vegetables, water, lean proteins and fruit (because according to some "clean eating" guidelines, grains are the devil). Sure, physically they'll look slim, but emotionally they're locked in an obsessive relationship with food, similar to an eating disorder, and most probably are not happy.  Chances are, things are going to start going wrong. Anxiety will play a huge factor in their daily lives. Relationships will suffer. Eventually they will get sick because their diet isn't really that great. And despite what it looks like on the outside, that person is NOT HEALTHY. 

On the contrary, the person who eats well most of the time, but isn't afraid of a sociable glass of wine or piece of Cadbury's chocolate here and there.  They are mindful with their food choices but don't think too much about food, because they have other things going on in their lives. They are relatively sociable (hence the sociable wines), workout when they can and are pretty laid back. Sure, this person might not look like GiGi Hadid as they walk down the beach, but they are HEALTHY.  

What I'm trying to say is it's very hard to maintain scenario one, it's too extreme.  Extremes are not good for the body, they send us into survival mode.  The best thing is to be balanced.  Small tips of balance are relatively easy for the body to handle.  But going extreme (like cutting out all carbs, sugar and junk food) will send us into turmoil.  

So in the New Year, be kinder to your body.  Ease into a healthier diet.  Don't beat yourself up about one bad meal or "dirty" food choice. Just carry on, evolve, and do the best you can.  

I'm now off to find some ready salted crisps....

V x 

Say No To Christmas Kilos!

Aaaaaah Christmas. The most wonderful time of the year.  Not necessarily for our waistlines or healthy habits, but it's great for the soul.  Bring on a month of festivities, jolliness, mince pies, Quality Street and celebrations. But Christmas doesn't have to put a strain on the waistline of your favourite pants.  Adopting a healthy approach to Christmas Time will help keep the kilos at bay, so you can start the new year happy and healthy! 

Get Moving

One great thing about Christmas holidays is the time off work.  Not worrying about getting to your desk by 9am means that you have more time to spend on yourself.  Get up and get moving, it doesn't have to be anything intense, but it is essential that you get the blood pumping at this time of year! Perhaps a jog with friends, or a yoga class with your mum.  Whatever it is, make it a priority to do something every day over the festive season.  Not only will your body thank you for it, but those endorphins will mean that your festive spirit will be at an all time high! 

Eat Mindfully - The One Item Rule

OK, here's the thing.  The festive season releases everyone's inner Martha Stewart. My mum recently baked SIX DOZEN mince pies! And that was the second batch!! Everything gets a little sweeter during the festive season, but this doesn't mean we have to become Grinches and turn our nose up to every delicious treat. Try and stick to the One Item Rule.  By this, I mean sticking to just ONE mince pie, or ONE sausage roll at your work Christmas party.  Canapés are delicious but beware of over-indulging, as the calories will add up.  If you're planning on having a big meal over dinner time, or attending a party with plenty of treats, eat mindfully for the rest of the day. Stick to lean protein and plenty of veggies, there will be no need to feel guilty when you enjoy your festive feast.  

And one other thing...when it comes to Christmas Dinner, remember the rule - one healthy meal won't make you healthy, just like one naughty meal will make you unhealthy. Everything in moderation! Christmas dinner is actually a great opportunity to eat plenty of yummy veggies (hello brussel sprouts!) and some delicious lean turkey. Be aware of piling up your plate with things like stuffing and gravy, but, like I said, one indulgent meal won't make you obese over night! And after all, Christmas only comes once a year! 

Enjoy A Fizz

No one likes that person at the Christmas party who insists on not drinking because 'they're watching their waistline'. Pu-lease. If there is one time of the year you can relax, enjoy a couple of drinks with friends and family, then this is it.  Remember, come January EVERYONE wants a break from drinking, rest your liver then.  Obviously it's advisable not to go over board, but savouring a bubbly glass of champagne is what Christmas is about! Of course it goes without saying, ensure you're drinking plenty of water during the day and before you go to bed to avoid a fuzzy head the next day! But there is NOTHING wrong with getting into the Christmas Spirit! 

Enjoy It

Like I said, Christmas is the most wonderful time of the year.  Even if your Christmas extends all the way from November 31st till January 1st, relish in it.  It is the time of giving and remembering those who can't be with us.  It's a time of being grateful and spending precious moments with our loved ones.  So don't worry too much about gaining an extra kilo here and there. All it will take is a couple of weeks of healthy eating and exercise to get back to where you were! Enjoy this time, it only comes once a year! 

Merry Christmas Everybody! 

V x