How To Beat Cellulite

How to beat cellulite by eating your way to smoother skin and loose that orange peel look.

Dimply thighs are the bane of every woman aspiring to their best for summer.

Cellulite appears when fat deposits under your skin push through the connective tissues.

Hormone imbalances, your genes, excess weight, circulation problems, inflammation, a sluggish lymphatic system, fluid retention and stress all play a part.

What Can You Do To Help?

Eat Your Greens

Make sure you eat more broccoli, cabbage, cauliflower and sprouts because they support your liver’s detoxification enzymes. Eat plenty of sulphur-rich onions and garlic, to help your liver get rid of toxins.

Stay Hydrated

It is important to ensure you drink 1.5-2 litres of water a day because this helps your body eliminate waste and reduce water retention.

Positive Proteins

Fish, chicken, eggs, beans and pulses contain amino acids that help your body produce collagen, which helps support your skin, so eat lean meat, lentils, eggs or beans daily.

Glowing Red

To support capillary repair make sure you eat raspberries, blackberries, strawberries and blueberries. Red grapes and red grape juice are known to contain plant chemicals that are said to block the enzymes that break down collagen.

Flush Out Your System

To help fight fluid retention eat foods that are natural diuretics. These include cucumber, celery, asparagus, tomatoes, garlic, parsley, cranberries and watermelon. It can also help to eat foods that are rich in potassium to help rebalance fluid levels. Try to eat bananas, dried apricots, spinach, sweet potato and cantaloupe melon.

Eat Your Fats

Omega-3 fats hydrate your skin and expand blood vessels to improve circulation and blood flow. Eat oily fish known as sardines, mackerel, fresh tuna or salmon twice a week. If you are vegetarian include plenty of plant-based omega-3 sources such as walnuts, flaxseeds, pumpkin seeds and soya beans.

Go For Goji Berries

These berries are bursting with potent micronutrients for healthy cell function, plus antioxidants to protect skin. Either snack on the berries or drink 30-90ml of goji berry juice.

What Foods Should You Avoid

Sugar contributes to inflammation in the body as well as encouraging the storage of fat by boosting insulin production.

Salt encourages your body to retain water, so avoid adding it to food. Stay away from processed foods and ready meals that may have a high salt or sodium content.

Keep saturated fats and hydrogenated vegetable oils to a minimum.

Caffeine and alcohol put a strain on your liver so try to cut these down.

This might also help How To Get Your 5 A Day Every Day In An Easy Way or What Happens When You Don’t Eat Correctly

Hope these help to you beat cellulite and give you the body you want and help you to feel amazing.

Karen X

https://www.instagram.com/inspiretonourish/

How To Stop Feeling So Tired

Feeling tired can be a common problem for many people, I think even more so at the moment.

What could be making you feel so tired?

There are some diet and lifestyle changes you can make to help, but it is always best to checked out by your GP to rule out any medical conditions.

Start your day well

Start your day with breakfast, I know some people don’t feel like eating first thing in the morning, but it is important to give your body the energy it requires to face the day. You don’t have to make a full English breakfast, it can be a simple bowl of porridge, a smoothie, make your own granola or eggs on toast are just a few ideas.

Are You Giving Your Body Enough Fibre?

If you are not having enough fibre it can cause constipation which can make you feel really sluggish. Fibre helps to regulate the amount of glucose in your blood, keeping your energy levels up and helping your ability to concentrate and learn. Make sure you eat plenty of vegetables, fruit, pulses, nuts, seeds and wholegrains.

Make Sure You Are Eating Enough Iron-Rich Foods

If your body is lacking in iron, your body won’t have enough red cells to carry oxygen round your body and this can make you feel tired and listless. It could eventually lead to anaemia. The best sources of iron include liver, lean red meat, egg yolks, canned fish, fortified cereals, nuts, seeds, dark leafy greens, pulses and dried fruits such as prunes, apricots and figs.

It Isn’t Just What You Eat What You Drink Is Very Important Too

Water is essential to energize you. Aim to drink 2 litres of water a day. Avoid sugary drinks as they have high GI which will give you a burst of energy followed by a slump. Also think about what you are drinking at night as having caffeine or alcohol can impact your sleep, which will affect how you feel the following day.

Vitamins And Minerals

If you eat a healthy balanced diet then you should be getting enough vitamins and minerals. If you are not sure do a food diary for a week and look at all the foods you are putting into your body. Also think before you eat and ask yourself how will I feel after I have eaten it. Try to ensure your diet includes foods containing Zinc, phosphorus, potassium and some of the B vitamins as these all play an important part in making and releasing energy. Magnesium can help you to sleep better so that is another important one to consider.

Are You Exercising?

This can be hard when you don’t have any energy. Exercising in a morning is a natural energizer and will set you up for the day. This can also help you to sleep better at night. I try to do either yoga or hula hooping in the morning. Going for a walk in the first thing is an excellent way to start your day. If you don’t have time in a morning, just try to ensure that you don’t do it too late in the evening as this again can impact sleep.

Hope this helps to give you more energy and feel less tired.

Karen x

Where Is Your Fat Located?? What Does This Mean For Your Health??

People carry their fat in different places, we are not all the same and depending on where you store your fat does have an impact on your health.

If you gain weight mainly in the abdominal area it is said that you are an apple shape.

If you tend to gain weight mostly on your hips, buttocks and thighs, then you are known as a pear shape. I am a pear shape.

Depending where your body stores the fat does affect your health.

If you are an apple shape, you are at more risk of health problems associated with obesity, such as cardiovascular diseases including high blood pressure, raised cholesterol and diabetes.

If your waist is above 94cm (37in) if you are a man and 80cm (32in) if you are a woman then this indicates that you are carrying excess weight around your middle.

You can’t change what shape you are, it is an inherited characteristic .

You can limit its extent by keeping your weight at a healthy weight and exercising.

I am not saying you can’t have any treats again if you are an apple shape, it is all about eating in moderation. I eat chocolate, cakes and biscuits, but I don’t have them every day and I only have 2 biscuits at a time and not half a packet.

One of the main things to remember is when you are about to eat something is, are you really hungry or are you just bored??

Don’t forget to drink two litres of water a day, because when you are dehydrated you will feel hungry, even though you might just be thirsty.

Have a think are you an apple? or are you a pear?

Enjoy your day.

Kale Could Be Just What Your Body Needs To Give You A Boost

This amazing food will help to keep you healthy, packed with vitamins and phytochemicals. Kale is known to be one of the top vegetable immunity boosters.

It contains multiple antioxidants, including kaempferol and quercetin, which are responsible for anti-inflammatory benefits in diseases.

Kale is rich in carotenoids and B-vitamins and anti-aging and beautifying trace minerals.

It is known to be one of the best sources of lutein and zeaxanthin, carotenoids that help to prevent eye disease.

The vitamins B6 and B12 in Kale help to boost brain power and prevent memory loss and improve energy.

Kale is also a great source of calcium for the bones and contains silica for skin, hair, nails and teeth.

It contains vitamin C, making it a great defender against colds and viruses.

Also known to contain vitamin K which promotes blood clotting and healing and good amounts of immunity boosting minerals, including iron and zinc.

Kale provides a source of fibre which assists digestion and keeps blood sugar levels steady.

Definitely worth adding to your shopping list!!

Discover How To Get More Energy

Do you find that your energy levels drop throughout the day or do you find it hard to get out of bed in a morning?

Living an on the go lifestyle often results in burnout or recovering from an illness can greatly impact your energy which is very true for me at the moment.

A lot of people reach for pick-me-up snacks or energy drinks and wonder why the effects don’t last for a long period of time.

There is so many things you can do to improve or hep maintain your energy.

Some of the main causes of low energy are………..

Poor Dietary Choices

Our bodies are not designed to consume a lot of the processed foods we eat today in the Western Diet. This also includes fizzy drinks, alcohol and extra caffeine. A lot of these foods also contain high amounts of sugar. Eating lots of white foods such as white bread and pasta can create ongoing stress for the pancreas causing it to release high levels of insulin which is required to lower the blood sugar levels by pushing sugar out into the cells. This is what creates the high/low energy crash cycle. This can lead onto you craving more sweet foods.

Another diet related energy problem is candida , this is a fungus that belongs to the yeast family. When your body is healthy, it will maintain small amounts of the fungus in the digestive tract. Poor dietary choices can lead to a candida growth to spiral out of control. When this happens it can be a major cause of fatigue.

Stress

Most people deal with some sort of stress on a daily basis. In today’s busy lifestyle many people are multi-tasking and struggle to find time to have relaxed mealtimes and stop working while they are eating. This will continue to deplete our energy.

What Can You Do to Nourish Your Body??

First of all do not skip breakfast. Having a good breakfast is key for balancing blood sugar. Try to avoid sugary cereals especially ones that change the colour of your milk.

Try to ensure that all your meals and snacks include some good quality protein. Don’t forget this can include nuts and seeds.

Consume plenty of green vegetables and most non-starchy vegetables give nourishment without causing blood sugar spikes. Non-starchy vegetables include asparagus, bean sprouts, broccoli, cauliflower and celery.

Eating some raw foods will also help in a great way as these are bursting with energy and enzymes which are normally destroyed during cooking. By eating raw foods means that your body doesn’t have to use a lot of energy to produce enzymes for the digestive process, reducing in more energy available for daily activities. If you don’t fancy eating raw foods you could try them in a juice first. Add in chlorella or spirulina for an extra protein boost.

Hydrate

Drinking water is so important, if you make one change today drink more water. Try to have two litres per day this does not mean two litres of coffee. If you struggle drinking cold water include herbal teas or add some fruit to your water. I start the day with a cup of boiled water. I am not saying completely stop other drinks just be aware of how many you are having. It is all about balance I have one coffee mid morning then change to herbal teas or boiled water.

Exercise

Our bodies are designed to move all day long. Eventually lack of exercise will impair multiple physical functions necessary for health. Think of your body as a car that requires fuel from food and water and plenty of exercise to keep the engine running at optimum level.

It is important to get regular exercise. This doesn’t mean you have to join a gym. I personally don’t like gyms. I enjoy yoga, cycling, walking and hula hooping. Finding a form of exercise that you enjoy is really important then it doesn’t feel like a chore. I do 10 minutes of yoga or hula hooping in a morning and it makes me feel so much better after I have done it. I won’t lie some mornings it can feel like a lot of effort, but it is definitely worth it. If you haven’t done any exercise for a while then build it up slowly. I haven’t been able to exercise properly for a few months and it has made a huge difference to my fitness levels. Set yourself small achievable goals.

Time For You

Mindfulness is good for stress, if that’s not for you do ensure that you take some time out just for you. Have a brew in peace on your own, read a magazine, phone a friend for a chat or go for walk. Even if you only have 10 minutes to remove yourself do it, it will make a difference if you are feeling stressed.

Try to make small changes don’t do everything at once or you are setting yourself up to fail. Change one thing a week and see how you get on. Before you eat something stop and think how will I feel after I have eaten it. Also I am not saying stop eating chocolate or your favourite foods, its about moderation. I eat chocolate and enjoy it, but I don’t have it every day.

Your can follow me on Facebook, Instagram and Twitter – Inspire To Nourish

Which Foods Can Help With Anxiety?

Anxiety levels can be especially high with the current situation. There is things you can do to help ease these feelings. One quick way that you can start straight away is to look at what you are eating and think about the effects the food can have on your body. When you are feeling worked up or stressed it can be easy to grab something sweet like a chocolate bar. We have all been there including myself. It might help initially, but not in the long run it will only leave you feeling worse. I am not saying never have a chocolate bar if you are feeling worked up as this would be unrealistic, just try not to do it on a regular basis.

There are some foods that can help in supporting the overall health of your nervous system.

Eggs

Eggs are fantastic and a great protein source. They are a low GI food so they can help to keep your blood sugar stable. They are also a good source of choline which is important for memory and learning.

Berries

Blueberries and blackberries are a very rich source of a group of compounds called flavonoids. These have been shown to have great effect on the cardiovascular system and, as such, may have a positive impact upon the brain. Berries cause blood vessels to relax, by stimulating the production of a chemical called nitric oxide by the vital inner skin that lines all of our blood vessels. The nitric oxide then causes the muscular walls of the blood vessels to relax, which makes the vessel wider.

Kale

Kale is one of the greatest leafy vegetables. It is very dense in magnesium, which can have a relaxing effect on the nervous system and the muscles so can really assist in relaxation during a time of high anxiety. Kale also contains iron and vitamin C so there’s an added bonus.

Cocoa

Yes you can eat chocolate!!!!! Well its the cocoa that is good for you especially for the health of your nervous system and for making you feel good. Cocoa is another good source of magnesium that can help you feel relaxed.

Lentils

Lentils are an excellent source of most of the B vitamins, so provide a multitude of benefits for the brain and nervous systems, regulating many of their important functions.

Salmon

Salmon is full of omega-3 fatty acids that support the health and functioning of the myelin sheath. The myelin sheath is involved in the immune system.

Mackerel

Like salmon, mackerel is rich in omega-3 fatty acids and also contains selenium.

Quinoa

Quinoa has a very low impact on your blood sugar and contains a substantial amount of protein. Protein further slows down the release of sugars from its own carbs.

Spinach

Spinach is a good source of magnesium and non-haem iron, both of these minerals are essential for the healthy functioning of the nervous system.

As you can see there are some foods which can have great benefits and can really help your body and how you feel. They are not difficult foods to incorporate in your daily diet. You don’t have to change it all at once, try adding one food each week. Small changes are easier to manage and don’t make you feel overwhelmed.

Karen x