Are you Unknowingly Poisoning your Family?

Are you Unknowingly Poi
Are you unknowingly poisoning your family

Do you know what’s in your common household products? Could you be unknowingly poisoning yourself and your family?
Of the 2,983 chemicals (used in Cosmetics) analysed by the National Institute of Occupational Safety and Health (NIOSH-USA), the results showed that 884 of the ingredients were found to be toxic. Of these:

  • 314 can cause biological mutation (change in cells)
  • 218 can cause reproductive complications
  • 778 can cause acute toxicity
  • 146 can cause tumors, and
  • 376 can cause skin and eye irritations

Continue reading “Are you Unknowingly Poisoning your Family?”

12 Week Transformation Challenge Week 2 Day 5

It’s challenge week 2 day 5

On challenge week 2 day 5, it has been a less than average day. My daughter has been particularly fussy (new teeth), her Daddy is particularly grumpy (cause he has to go back to work tomorrow), and I am particularly tired. This could be due to the lack of exercise, this could be because I didn’t sleep well last night. or it could be a combination of the two.

So about those free at home workouts…

I’m still working on those free PDF’s so please don’t fret too much, they are on their way. Combining life, with mumming and business is a constant up and down battle, but it needs to be fought to hit my goals. So even though it’s tiring, frustrating, often times mentally challenging, but simultaneously physically boring, it’s a battle I’m gonna continue to fight until I get what I want. Nobody said life was meant to be easy, and everyone says success is an upward battle. The more I resent it the less I will want to reach my goals.

Stop resenting your obstacles

Rather than seeing an obstacle as a punishment, I try to be grateful for my obstacles. These are lessons life throws at you, look into them, find out what they are trying to teach you and learn from them. It will be stressful at times, it will be hard, it will feel like you are missing out, but the end goal is worth it. There’s a fine balance, and you need to find it. Without happiness there is no success.

What are the obstacles I have had to navigate?

I am finding it particularly hard to keep my cool at the moment with my little one. She is going through a huge leap in her development and she is testing me, but I know these tests are nothing in comparison to the ones I will have to deal with when she’s older. I am finding it difficult to stay positive with everything that is going on in the world, I am questioning whether my daughter will have much of a future going the traditional way through life. What do I mean by the traditional way? Schooling, University, Job.

To be honest I don’t want her to end up with a J.O.B. working for ‘The Man’ helping somebody else make ridiculous money, while being paid a less than liveable wage. I don’t want her to be relying on ‘the system’. It’s broken it needs to be rebuilt from the ground up. I worry that she won’t even have an earth by the time she knows what earth is. It’s something that’s at the back of my brain every single day.

Every day I watch her grow up just a little bit more, understand another concept, take another step toward being a good human. Everyday I hear about another terrorist attack, another government fucking over it’s people, or someone else’s people. Another business exploiting people in need. How can I help her survive in this world? What do I need to do to ensure she doesn’t get exploited? Sometimes I feel in over my head.

Live in the moment

When I find I get inside my head, I have to remind myself to get out. Sometimes I look for some empowering quotes. These ones got me through today, especially the last one.

“When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.” – Winston Churchill

“Worrying is like a rocking chair. It gives you something to do but it never gets you anywhere” – Erma Bombeck

“Don’t worry about the things you can’t control”

“Worry never robs tomorrow of it’s sorrow, it only saps today of its joy”. – Leo F. Buscaglia

So live in the moment, We can’t let worry sap the joy from today. We need to roll with it, take it as it comes, learn from our obstacles and be grateful for them. They are teaching us very valuable lessons and when you look back on them you will be thankful that you are here instead of on that rocking chair.

Time to Wind it up.

Well this has been an un-usually long winded blog post on challenge week 2 day 5. But let’s find those wins. Supplements? Yes. Shakes? Only one but still a Yes. Healthy meals? One still a Yes. Blog post? Yes. Worry free now? Yes.

It’s always the little achievements that will get you through.

I believe in you

X Ali X

Nourishment in Your Foods

Nourishment in your foods
Nourishment in your Foods

 

Shelf Life versus Nourishment

People constantly tell me they have a good diet, but do you know how much nourishment in foods is lost due to processing?

Early Harvesting means the food loses up to 25% of its nutritional value and nourishment
Transporting: Up to 25% loss of what’s left
Storage: Up to 50% loss of what’s left
Cooking: Up to 50% loss of what’s left
Freezing: Up to 83% loss of what’s left
Canning: Up to 83% loss of what’s left
Over processing: Up to 100% loss of what’s left
Refining: Up to 100% loss
Pasteurisation: Up to 50% loss of what’s left

So how many nutrients are you really taking in?

If you want more nourishment from your food without swallowing a billion supplemental pills, try buying your food from a farmers market, or a local growers market. Always buy local produce over international produce and time your shops for when they restock. Eat seasonally, you are more likely to find local ingredients if it’s in season. If your food is local, it will last longer in your fridge and it would have spent less time in storage.

How else can I increase nourishment?

An Ideal way to get the most nourishment from fruit and vegetables is to juice them. Juicing will break down the food into easier to metabolise particles, meaning your body doesn’t have to try as hard to get the nutrients needed from it. However when you juice, you are more often than not adding more than one serve of fruit per glass. So if you are trying to watch your sugar levels, juicing is not always the best option. 

Other options for nourishment include food combining, as some enzymes, minerals and vitamins are complementary toward each other. For example Iron is more easily metabolised with vitamin C, so make sure you pair your high Iron foods like red meat, with your high vitamin C foods like dark leafy greens (spinach, kale) or bell peppers. Calcium needs Vitamin D, Magnesium needs Calcium etc.

Another way is to do raw where you can. There are some vegetables that have a toxicity when raw, but most vegetables are fine to eat raw. A couple more handy tips… Eat the skin when possible, Steam your vegetables rather than boiling them. If you are boiling them, make it to “Al-Dente”, where you can, unless the dish requires the vegetables are mashed/pureed etc. Last but not least, the biggest thing you can do to ensure you are eating nutrient dense foods is to grow your own vegetables. Don’t forget they have pots, vertical gardens, aquaponics and hydroponics for those of us with very limited outdoor space, so outdoor space is not really an excuse anymore

Hope you find this useful.

Regards,
x Ali x

12 Week Transformation Challenge Week 2

It’s challenge week 2, day 4

So I know it’s been 4 whole days since I published blog. I’m sorry, challenge week 2 has been, well, challenging. Hubby has been home all week, and so my whole schedule has gone to the way side. My fasting went out the window, my calories went to the wayside and my exercise… This week, life got in the way, it happens to everybody. The important thing is to not write it off as a total failure and to keep on keeping on. I’ll keep on track from this day forward.

4 Days in one short and sweet fast paced post

So as this is a fast paced 4 days in one post, I won’t be specific about what I ate, but I will mention the highlights… so it was my daughters 1st Birthday BBQ in challenge week 2, and I was a good girl. I didn’t have too much junk food on the table. I went shopping and bought fresh Carrots, Celery and Snow-peas, and chopped them up into dipping sticks and had Vegetables and Dip. People loved it. The dip was store bought French Onion Dip, and Gherkin Dip. Two of my most favourites.

We had a Suasage sizzle for the kids. as we call it here in Oz, where you eat the sausage in a slice of bread, with tomato sauce and BBQ’d onion, except we didn’t have the onion. Cause Onion doesn’t agree with me if it’s not cooked properly, I get psoriasis. so I just avoided it all together.

My sister and I also made up an antioxidant rich fruit salad with Blueberries, Strawberries and Grapes, and the kids loved it. I didn’t have “fairy bread” I didn’t have doughnuts, or lollies. We had a salad with raw capsicum (bell peppers), cherry tomatoes,  celery sticks, carrot sticks and snow peas, and the kids just munched on the raw vegetable sticks, with dips. I also had some potato crisps and some tortilla triangles. They did get a slice of delicious store bought chocolate mud cake though. No complaints

Did you do any exercise this last 4 days?

Well umm, no. No extra exercise, not even my stretches, and it’s just ’cause life got in the way. I did take my supplements… most days, and I had my shake… most days.

Consistency has always been one of my weaknesses. If someone throws a spanner in the works, like Hubby being home for a week for example, It takes me a bit to recover, get back on track, but I did it. We’ll klnow how well I’ve done in spite of the change of circumstance on results day.

What are the wins?

Well there’s the limited junk party food. Thats a win. There’s the part where Hubby was home. That’s a win. I did take my supplements on some days. That’s still a win. I did do my shake some days. Another win. I wrote this blogpost. Another small win.

Remember it’s the little achievements that get you through. If you beat yourself up about life getting in the way,  you just end up self sabotaging your success, so don’t do it.

I believe in you

X Ali X

12 Week Transformation Challenge Day 7

It’s challenge day 7

It’s challenge day 7, which means results day. As I said in my previous post I’m feeling quietly confident, but before we get into that let’s talk about the day. So water intake 4L, Healthy Meals 2, shakes 0, supplements all except MANA, and my active fibre. Oops.

What did I eat?

Break-Fast… hubby bought me breaky in bed, so I had a croissant with ham and Cheese and a coffee. That was at like 7am in the morning. Morning snack was fruit toast, lunch was my purple slaw in a wrap, and dinner was at mum and dads. Pork belly with roast potatoes, roast pumpkin, roast carrot, and a salad. I don’t know if I kept under my calories today, but as long as I’m in deficit by the end of the week it will all be ok.

Results

So now’s the exciting thing… results

Workouts: 4x this week,

Measurements:

  • -3cm in the hips
  • -0cm in bust
  • -1cm in thighs
  • -0cm in arms
  • -2kg

Looks like it’s paying off. Without counting calories and only doing 30 min workouts every second day.

Let’s tailor it a bit more

I’m going to try and tailor it a bit more, herbalife have a meeting every Thursday in Perth, WA that has an Omron Scale with sensors that go all over the body, it’s quite an accurate scale that runs electric currents through your body while you stand on it barefoot and then reads the impulses to measure body density. Bones, muscles, organs and fat all have different densities, because they are made up of different cells.

The electric impulses read the density of the parts of the body it hits, and then sends the figures to a computer. This results in a rather accurate estimation as to body fat, muscle and bone percentages in your body. The computer program then compares them to the average population, and prints out a results page including diagrams. This will tell me my maintenance calorie level, my basal metabolic rate, my metabolic age in comparison to my actual age, and my body fat percentage in different areas of my body. It can also tell me if my bone density is a bit low etc. I can then read it, and make changes to what I am currently doing, or a Herbie-coach can give me a guide as to what I need to do to change the levels and get them where I want them. Hence tailoring my program just a little bit more to maximise results.

Enough about results let’s wrap it up.

So now I’m going to wrap it up. What were my wins for challenge day 7. I took all my supplements. Win. I ate two healthy meals. Win. I drank all my water. Win. I wrote this blogpost. Win. I have results heading toward my goal. Super Win

Remember it’s the little achievements that make it work.

I believe in you.

x Ali x

12 Week Transformation Challenge Day 5

Ali’s 12 Week Transformation challenge day 5

It’s Challenge day 5, one of my best days yet. I stuck to my ‘Intermittent Fasting’  time frame I gave myself (11am-7pm), I did manage to get my workout done, I ate 2 healthy meals, and I drank my 4L water for the day. Hooray!

What were my Challenges?

Well I was up at 7am due to my little one, although this was a bit of a sleep in for her. So waiting for 11am to come around took FOREVER. Obviously little miss gets fed way before 11am, otherwise that would be irresponsible of me.

My second challenge day 5? What do I break my fast with? I’m out of Shakes, and I’m waiting on delivery of my new shake. I’m wanting  to break my fast with a nutrient overload of amazing antioxidants, vitalizing vitamins and,… minerals (I didn’t have a word I could alliterate with minerals). So I decided while I wait for 11am, I’m going to go through my fridge and grab all the salad veges I can, and make a ‘slaw. So it’s red cabbage, green cabbage , beetroot, celery, cucumber, and even a little apple, all finely sliced, or grated into my slaw.

Then there’s the dressing… what to use in the dressing? Whole Egg Mayo, a little yoghurt, and I’m thinking some kind of Vinegar… French Bistro Vinaigrette. Put it all together and what do I get? A creamy, purple ‘slaw. It tastes pretty good, but I reckon I need to change the dressing a bit. and it would have been really yummy if I had some carrot, and some radish.

My next challenge day 5? What to have with the slaw? Egg? 2 boiled eggs, ok so I go ahead and boil my eggs, and then smush them up in some mayo like I was making an egg sandwich, and plonk it on top. It’s now just past 11am. YAY, on goes the coffee machine, in goes the coffee with Hilo (aka. half and half) milk but no sugar,  serve it all up, stick it down my gullet and TADA! Fast broken.

How Do I keep the calorie intake at 1700 (aka: 6800 kilojoules)

Well I only have 8 hours to eat, so keeping the calories where I want them is not that hard. I’m trying to fit up to 3 meals in 8 hours. At this stage I’m only eating 2 meals, so that’s two meals of 850 calories each. Not so hard is it, When I get my shakes back it’ll only be one solid meal, the rest of my meals will be liquid. One shake with skim milk is approximately 205 Cal (or for us Aussies and NZ 820 kilojoules), I’m using Hilo, so I’m gonna say 1 shake is approximately 305 Kcal (1220 kilojoules), or if I choose to make my shake with water it’s only like 100 Kcal (400 kilojoules), that’ll still give me plenty of play for my one or so meal of the day.

Dinner was a delicious Maggie Beer Recipe, crispy skinned Salmon with a butterbean and garlic salad. Yummy

My tip to you

If you’re a grazer type, remove all sweets and high energy foods from your fridge and pantry, have things like Hummus, Celery Sticks, salt free nut butters, carrot sticks, capsicum (aka: Bell peppers) and fruit like Bananas and Apples there instead. Don’t have store bought juice in your fridge, if you’re going to drink juice, do it the freshly squeezed way.  Try to avoid bread if you can, or go for the low joule breads like Wraps, Naan, Turkish etc.. instead of your traditional white breads.

What were the wins of the day?

Now time for me to go through my wins. Intermittent fasting. Win, Water intake: 4L. Win, Healthy meals in the day: 2. Win. Workout: A Hardcore no equipment cardio based at home workout, I sweat more than I had for any of the other Workouts this week. Win. Supplements: All except MANA. Win. Blogpost: Yes. Win.

Remember it’s the little wins that get you through. I believe in you

x Ali x

Cheap Healthy Eats

Cheap and Healthy Eats
Cheap Healthy eats

Cheap and healthy don’t often fall in the same sentence.

Many people believe it isn’t possible to achieve cheap healthy eats, but it’s all about shopping smart.

I’m lucky, I live in a semi-rural suburb on the outskirts of the metro area, we have little growers markets popping up everywhere. This is where you get the cheap healthy foods, growers markets and farmers markets, not your local supermarket. The local supermarket wants to make the biggest profit possible. They buy the cheapest product available (and rip the farmers off in the meantime) and then charge you at least one and a half times cost price to take it off their shelves, and we are happy to pay for it. Why? Because it’s convenient. Continue reading “Cheap Healthy Eats”

12 Week Transformation Challenge Day 4

Ali’s 12 Week Transformation Challenge

It’s challenge day 4 and I’m on my last shake. How? I was drinking the shake at least a week before I started the Challenge, and there’s only 20 serves per cannister. That is equal to 10 days of two shakes a week. I made it to 11 days. I have a confession to make,  before I started the challenge I wasn’t as vigilant, hence why I needed to set up a challenge.

Now that I’ve got that off my chest let me tell you about my day. Well I was naughty, I didn’t get my workout in. and I don’t think I got my calories in either. I thought I’d give myself a shot at Intermittent Fasting, because I’ve been doing some research, and all the ladies that have given themselves a name due to their athletic figure, or have competed in bodybuilding contest all do it with amazing results. So I thought I’d give it a try.

Don’t get me wrong I don’t intend to compete…

However I am going to try out a 16 hour fast per day, most of that 16 hours I’m sleeping. Basically when I wake up I don’t break the fast til about midday, and I only give myself 8 hours to eat my calories. I can have a coffee in the morning when I first wake up, without milk or sugar, or, in my case, I can have the Herbalife Green tea and all my supplements before 12 but otherwise nothing but water until midday. If you’re not doing herbalife or coffee, you can do a green tea with a squeeze of lemon, or any tea without milk.

So I tried that, and I didn’t break my fast until midday, in which case I broke it with a Herbalife shake with only water and my MANA supplement, and a piece of banana cake, with butter, my little one didn’t want it so I ate it instead.

A couple hours later I had a snack of 2 boiled eggs and baby spinach, dressed with a little french vinaigrette.

12 Week Transformation Challenge
2 Boiled Eggs, baby spinach and a french vinaigrette

2 hours later I had another Herbalife shake. This time I had with HiLo (or half and half) milk instead of water. The formula measure was a little scant, because it was the last of my shake, so I decided to add the milk. It’ll add a little extra protein, and therefore stave off my hunger a bit.

Heres the reason I didn’t do my workout…

I went to my Mum and Dad’s after lunch but before dinner. When I got there I filled up on celery, hummus, carrot sticks, kalamata olives, aged cheddar cheese and some amazingly delicious sunflower seeds and cranberry wheat biscuits. I ate a huge portion of this little packet of biscuits, probably about 10 or 11 from a 20 pack. Kudos to me cause I still got all my eating done before 8pm, my cutoff for the fast. Double Kudos cause when I think about it maybe I did get all my calories in. We all filled up on this little tapas. None of us had dinner, and I still got home too late to do my workout.

What are the wins?

Challenge day 4 has had a few wins. Intermittent fasting first day went well. I still ate at least 1 healthy meal throughout the day. We can call it two (it’s not like the tapas was all bad either). I drank all 4L of water. I still had my two shakes. And I wrote this Blogpost.

Don’t forget, it’s the little things that make all the difference. I believe in you

xAlix

 

12 Week Transformation Challenge Day 3

It’s challenge day 3

I can’t believe it’s already Ali’s 12 week transformation challenge day 3! Thats gone super quick. I’m finding my biggest issue at the moment is that I’m not eating enough calories… WHAT? you ask, the less calories the better right? WRONG… I need to eat enough calories per day to stop my metabolism from slowing down.

Yep I do, even the Intermittent fasters still eat a minimum amount of calories per day. So how do I do this…you guessed it, small frequent snacking. I need to eat at least a minimum of 1000 Calories per day, that’s half an adults daily intake, and less than half my daily intake.

What do you mean less than half YOUR daily intake?

I’m glad you asked, well everybody has their own BMR, or Basal Metabolic Rate, this is basically the minimum amount of calories you burn per day while you are resting. This is calculated by some complex calculations involving your height in feet and inches and your weight in pounds, your gender, and your age. I didn’t do the calculations myself, I used an online calculator, they are everywhere.

So my BMR is approximately 1,782 calories per day, then I add my general activity levels and I get … 2300+ calories as my maintenance level, this means I need to take in less then 2300 calories per day to lose weight, but equal or more than 1782 calories per day to keep my metabolism at its current level. Continue reading “12 Week Transformation Challenge Day 3”

12 Week Transformation Challenge Day 2

It’s Day 2 of ‘Ali’s 12 Week Transformation Challenge’

It’s challenge day 2 and so far I’ve been doing really well. I did my stretching exercise today. An inclusive hour of breathing, stretching and relaxation through Yoga. I have a set routine that I follow every second day. A .pdf will go up on the extra links page of the blog shortly. I drank 3L of water, took all my supplements, and made a healthy snack and a healthy meal.

What did I eat?

Well for breakfast it was all the morning supplements and a (Dutch chocolate) Herbalife shake, made with water. I added my MANA supplement and a shot of coffee. It was delish

My Morning snack was a quick and easy boiled egg on a bed of baby spinach with a yummy vinaigrette dressing, and a Herbalife Green Tea. Although alternatively you can have normal green tea with lemon, it offers similar benefits.

12 Week Transformation Challenge Day 2
Boiled Egg on a bed of Baby Spinach with a French Vinaigrette

Lunch was another Herbalife Shake, made with water, but this time I added fresh mint leaves, giving me a delicious choc-mint shake, mmm yummy.

I had another Herbalife Green Tea between lunch and dinner, and then for dinner I had Roast Chicken Salad with Creamy Mayo dressing. The roast chicken was a store bought quick boneless roast, so no recipe available, just a picture.

12 Week Transformation Challenge day 2
Roast Chicken Salad with Mayo dressing

Last but not least a Herbalife green tea after dinner. Oh yeah and 3L of water throughout the day. I was aiming for 4, but I didn’t quite get there.

Where am I struggling?

Well so far it’s just my water intake, although I do struggle with creativity in regards to my meals. I struggle to think of the next snack option, or the next dinner option. All my workouts tend to have to be done once the little one is in bed, hence why they are so short. That’s not that big an issue, but it might become an issue for working mothers or people with older children.

How do I feel so far?

Well for me, every day down is another accomplishment, and then there’s the part where I write about it, every day I can get that done is another accomplishment.

Little wins are the best way, I’ve completed my workout for the day. Win. I’ve eaten another healthy meal for the day. Win. I’ve drank my 3L minimum water for the day. Win. I’ve had more than one green tea for the day. Win. I’ve taken all my supplements for the day. Win.

When you look at the challenge as a bunch of tiny achievements, it’s much easier to keep your mind on the task. Apart from that little sense of accomplishment you get from making your life healthier, you get to eventually reap the reward of shrinking cm’s, stronger muscles, better posture, and confidence

If you’re doing this with me, keep at it. I believe in you

x Ali x