Following a nutritious diet

BOUNCING BACK AFTER A BABY: GET BACK YOUR CONFIDENCE & A HEALTHY BODY

A number of new moms will start to wonder just how long it takes to lose their baby weight and bounce back to their pre-baby body. While many might wish you could magically lose the love handles and hips the moment your baby is born, the fact remains that no one, not even celebrities, can snap right back to their body before their baby so quickly. 

And give yourself some credit, you just carried a baby inside your womb for 9 months. Your body was bound to change as your baby developed and your hormones conjured up what seemed to be a hungry, tired and sore body (unless you’re one of those pregnancy unicorns who glows and walks around on clouds, then kudos to you). 

So, just how much weight do you lose the moment you give birth? 

This will depend on the size of your newborn, he or she should weigh between 3 to 5 kgs, then there is the weight of your placenta and amniotic fluids, which you deliver at birth. All in all, you can expect to instantly shed 5 to 6 kgs during delivery. Hooray! 

So, where is the rest of the weight sitting? In your blood supply, breast tissue, enlarged uterus and fat stores. In fact, when you give birth you should not expect the instant weight loss to automatically shrink your belly, this might take about 6 weeks until your uterus shrinks back to its original size. 

Losing the baby weight

There are a number of ways you can go about trying to lose your baby weight but remember to give yourself a break. You literally just birthed another human being. Things have moved around, grown and stretched out a bit. This means that the trick is not to focus on getting your pre-baby body back, but rather to create a happy, healthy and slightly-differently-shaped you! 

1. Setting reasonable weight loss goals

A good place to start is to chat with your doctor or a qualified dietician for them to help you set a reasonable and safe goal. Remember that everyone sheds weight at their own pace. There are also a number of factors that come into play when it comes to weight loss. One of these is your age. Your metabolism slows down as you get older – have a look at this blog on how to naturally boost your metabolism.

Another factor is your diet. If you adopt healthy eating habits (which will not only benefit you but your baby too if you are breastfeeding), then this will help immensely in your weight loss journey. While you’re here, have a look at these healthy and happy meals. 

And lastly, your activity levels and exercise routine also plays a role. 

2. Breastfeeding

Breastfeeding is a great way to burn calories while sitting down. In fact, some experts suggest that breastfeeding can burn up to 500 calories a day! It also stimulates the release of hormones that will aid in shrinking your uterus back to its pre-baby size. So, if you can, breastfeed your newborn. Some moms suggest breastfeeding for the first two years of your little one’s life. 

3. Following a nutritious diet

The first thing I need to warn you about is to never jump into a ‘get-thin-fast’ kind of diet. These kinds of ‘crash’ diets might have you shedding a few pounds in just a few weeks through excessive and restrictive dieting, but when you start eating normally again, you will only put the original weight you lost (and some) back on. 

Your body needs proper nutrition to recover from the delivery, fight off infection and aid in feeding your baby. Which is why you should not consider any forms of restrictive diets. 

You need to ensure you are getting enough calories to breastfeed your little one. There are a number of delicious, healthy and easy to follow diet plans out there, especially for new moms. The WellBe Team is happy to help if you want some expert advice on where to start and what kinds of foods you should be eating as well as what kind of exercises plan to follow. Having a wellness coach is one of the best things you can do for your body and your wellbeing. 

A good place to start is by cutting out on junk food, processed food and fast food and choosing whole grains, fruits, vegetables and lean meats. But if you want a slice of cake, treat yourself. The key is moderation when it comes to implementing a healthy lifestyle. 

4. Following an exercise routine

You might feel exhausted, rundown and sleep-deprived, but keep in mind that exercise, even a brisk walk, will not only do wonders for your physical appearance, but it will also boost your mood and leave you feeling great. So before you head to the couch after putting your little one down for an afternoon nap, why not pop a yoga video on the TV or a quick little workout video to follow? 

It’s a good idea to find activities you actually enjoy doing and ones that don’t take up too much of your time. Being a new mom doesn’t leave you with a lot of free time on your hands, so try to get in exercise anywhere you can. Invest in a pram you can jog with or pop a few squats the next time you ‘pop a squat’ in the bathroom. Trust me, incorporating these little exercises into your day will make the world of difference. 

5. Staying positive

The key to all of this is staying positive and being easy on yourself. Focus on the things you have accomplished and the weight you have already lost and remember than fitness if more about the number on your scale. 

The fact that you’re reading this blog is a step in the right direction, so here’s to you!

November 21, 2019 Women's Health Comments Off on BOUNCING BACK AFTER A BABY: GET BACK YOUR CONFIDENCE & A HEALTHY BODY
Eye health

EYE & EAR HEALTH: FOODS TO PROMOTE HEALTHY VISION AND HEARING

We all know that our eyes and ears play a vital role in helping us to function in everyday life. I for one know that my vision and hearing are two things I often take for granted. 

Ensuring our eyes and ears stay in tip-top shape directly relates to us living our best lives. And as it turns out, there are certain foods that can help us to do that. 

Foods for eye health

Do your eyes have all the minerals and vitamins they need to prevent glaucoma, macular degeneration, and cataracts? Food has a HUGE impact on not only our mental wellbeing (pssst, here’s a great blog on handling anxiety in the workplace), but it also plays a role in our body’s health and wellbeing. 

Kale

This popular leafy green is a great source of zeaxanthin and lutein, both of which are closely related to beta carotene and vitamin A which are known to protect health issues with your eyes as a result of sun damage and reduce your risk of macular degeneration (eye disease that results in vision loss) and cataracts. 

Other great sources of these nutrients include collard greens, spinach, broccoli, kiwi, red grapes, oranges, corn, mangoes, honey melon, and yellow squash! 

Keep in mind that your body needs fat in order to properly absorb zeaxanthin and lutein, which is why it helps to eat these with some healthy fats such as avo or olive oil. 

Sweet potatoes

Sweet potatoes are a great source of beta-carotene, this is a powerful antioxidant that gives orange vegetables and fruits their vibrant colour. 

The body converts this nutrient into vitamin A which helps prevent night blindness and dry eyes. Vitamin A and beta carotene also reduce your risk of eye infections. Carrots and butternut squash also contain this nutrient! 

As mentioned above, vitamin A and carotene are best absorbed when eaten with a healthy fat.

Strawberries

These contain plenty of vitamin C, this is an antioxidant which can help reduce your risk of cataracts.

Salmon

Suffer from dry eyes? The omega-3 fatty acids in salmon and other fish can help treat this! 

I suggest you aim to eat fish two to three times a week or include omega-3 supplements in your diet.

Green tea

The antioxidants found in green tea help lower your risk of macular degeneration and cataracts. Green tea also contains catechins which have anti-inflammatory effects.   

What’s an antioxidant? 

Antioxidants are important substances that can protect the cells in your body against the effects of free radicals. These molecules are produced when your body breaks down food or is exposed to tobacco smoke and radiation

Foods for ear health

Thinking about foods for your ear health is not really a common thought. But there are in fact a number of yummy and delicious foods that contain a variety of properties that can help to maintain healthy ears and lower your chances of hearing loss. 

Bananas 

Bananas contain magnesium (which also assists with cramping from sports and gym), but this nutrient is known to help expand blood vessels and improve circulation, all the way into your inner ear! 

Magnesium is also responsible for controlling the release of glutamate. Glutamate contributes to hearing loss related to noise. When glutamate is controlled, this lowers your risk of hearing loss. 

You know what they say – a banana a day keeps hearing loss at bay! (Well, I mean they should say that!)

Salmon

This wonder food makes a second appearance in this blog! 

The omega-3 fatty acids found in salmon are well known for their ability to reduce your risk of age-related hearing loss. 

The trick is to start eating two to three servings of salmon a week and including omega-3 supplements into your daily routine BEFORE you reach old age.  

Broccoli 

Broccoli is full of folic acid which has incredible effects when it comes to slowing down hearing loss. 

Broccoli also contains vitamin C, vitamin K, and fibre which are all nutrients that help reduce damage to the sensitive and delicate tissue in your ears. 

Dark chocolate

Your tummy may have already started grumbling a little after reading about all these healthy and delicious foods, and this grumbling is just about to start getting worse because here comes something bound to get your mouth watering…

Drum roll, please…

DARK CHOCOLATE!

This delicious treat is high in zinc. A deficiency in zinc is linked to age-related hearing loss. This means that eating a square (note I didn’t say the whole block), is a great way to keep your hearing in good shape as you get older. 

Want some more advice on healthy living?

Get in touch with our team of health and wellness experts! 

November 5, 2019 Eat Well Comments Off on EYE & EAR HEALTH: FOODS TO PROMOTE HEALTHY VISION AND HEARING
Physical benefits of a wellness coach

4 REASONS WHY YOU NEED A WELLNESS COACH (FROM PHYSICAL TO EMOTIONAL BENEFITS)

“Health is a state of the body. Wellness is a state of being.” 

What if I told you there was a way to not only better your physical health, but your mental health too? 

Cue health and wellness coaches. 

Health and wellness coaching is fast becoming one of the most beneficial and constructive financial commitments you can make. But the thing is, a number of people don’t quite understand the concept or see the benefits of it until they try it out for themselves. 

More than an exercise trainer

A wellness coach is more than just a personal trainer. We look at your entire wellbeing and focus on giving support and guidance to help develop both your psychological and physical health. 

Basically, a health and wellness coach is someone who not only helps you reach optimal physical health but helps you improve your mental state of being too. This person becomes your guide to holistic wellbeing (a good health guru, if you will). Combining healthy lifestyle choices, a good diet, exercise, stress optimisation and sleep are ways your coach will help you to become the best version of yourself. 

Some of the focus areas of wellness coaching include: 

  • Nutrition 
  • Health 
  • Weight
  • Stress

For business and individuals

Wellness coaching can also move beyond the focus of one individual. We also work with companies to help improve their brand’s work culture and improve the health and stress levels of employees. 

Have a look at this article on how to bring wellness into the workplace (it’s a great read!)

Let’s take a look at some of the psychological and physical benefits of a wellness coach…

Psychological benefits of a wellness coach

There is a close link between mental and physical wellbeing, in fact, the two of them work hand in hand. 

Here are some of the focus areas of psychological improvement through wellness coaching:

1. Guidance and support

Trust us when we say we have “been there and done that”. Our personal experience and background expertise are what allows us to help you work through struggles in your life. 

Our outside perspective can offer a grounded and objective reality to help bring about concrete goals and a tranquil mindset. 

Issues such as stress, anxiety and depression are tackled head-on to help you take logical steps in overcoming these mental blocks. 

Check out this article on how to handle anxiety in the workplace. It is this kind of support and guidance that we seek to consistently give you. 

2. Real advice for real people

We don’t believe in fads. We don’t do ‘get-fit-fast’ plans or ‘lose-weight-today’ diets. We create our plans based on your individual needs and goals. 

Everyone is different. Everyone has different goals and capabilities. We work with you to create health and wellness plans that not only provide you with advice and steps to reach your mental and physical goals, but we are with you every step of the way to ensure you get to your end goal. 

3. Mental wellbeing and positivity

Health starts in the mind. We help change your mindset and work with you to get healthy through positive reinforcement. 

This isn’t some kind of “you can do it” on repeat, we help you to shift your view of yourself into one that is positive, allowing you to believe in your capabilities and be comfortable in your own strength and body. 

 

Physical benefits of a wellness coach

 

Physical benefits of a wellness coach

1. Tailored fitness and eating plan

We create our eating and exercise plans to include real, nutritious and healthy meals, as well as exciting and interactive workouts. 

We encourage you to eat healthy food that makes you happy and give you all the information you need about healthy eating and ingredients. 

We also ensure you are fully equipped with all the knowledge needed to never feel like you are ‘doing something wrong’ in the gym. 

2. Someone to motivate you

You’re less likely to cancel a gym session when you know one of our coaches will check in with you, if not train with you at the gym. 

This accountability helps encourage you to stick to your plan and give you both an in-person and digital (we’re always just one message away) training buddy. 

3. Challenge yourself

When working with you, we get to know your limits and capabilities. We help you to push outside of your comfort zone (but never force you to the point of injury), helping you to create new limits and reach new heights in your physical abilities (you’re stronger than even you may know!). 

Your wellbeing starts with you

Want to take the next step and find out more about our wellness coaching? Get in touch with our team and we can work on finding the balance and health in your life. 

October 25, 2019 Eat Well Comments Off on 4 REASONS WHY YOU NEED A WELLNESS COACH (FROM PHYSICAL TO EMOTIONAL BENEFITS)
3 ESSENTIAL SUPPLEMENTS YOU NEED TO TAKE DAILY

3 ESSENTIAL SUPPLEMENTS YOU NEED TO TAKE DAILY (PLUS 2 EXTRA OPTIONS FOR A HEALTH BOOST!)

It turns out, it takes a little more than just an apple a day to keep the doctor away. It also takes Vitamin D3, Probiotics and Omega 3.

When it comes to the right vitamins and supplements to take, there is a lot of confusion and noise. Which is why we decided to set the record straight and clear the air in the supplement-sphere. We did the research, chatted to the wellness experts and have put together the top 3 supplements you need, plus an extra two if you’re feeling extra healthy. 

3 supplements you need to take

Vitamin D3 

We like to call this the sunshine vitamin, although this is technically known as a pre-hormone and not a vitamin. Vitamin D is synthesised in our bodies with the help of sunlight. Which means that if you are someone who spends a lot of times indoors (the majority of people in a 9 to 5 desk job do not spend enough time in the sun), then you risk deficiency. 

Did you know that vitamin D is responsible for creating hundreds of enzymes that help prevent disease in our bodies? The vitamin affects more than 2000 genes in the body. 

You might already know that you need vitamin D for healthy bones (read: 5 Natural (& Effective) Ways To Build Stronger Bones), but experts have also recently found that this vitamin can help build strong muscles, helps combat inflammation and strengthens the immune system. With some doctors commenting on the anti-cancer effects of this supplement. 

How much vitamin D do I need a day?

The recommended intake is 400–800 IU/day, or 10–20 micrograms.

Omega-3 fatty acids (fish oils)

Fish oil supplements (such as salmon oil) are rich in omega-3 fatty acids, these substances help a number of functions in your body, from cell growth to muscle activity. 

Omega-3 fatty acids are found in food and our bodies cannot produce them. Fish oil contains two different types of omega-3 fatty acids known as: 

  • Docosahexaenoic acid (DHA) 
  • Eicosapentaenoic acid (EPA)

Fish oils help to reduce inflammation and prevent chronic disease. They can also boost the immune system, improve your vision, joint and cardiovascular health, strengthen your nails, skin and hair, improve metabolic function, boost your mood, cognitive functioning and even enhance nutrient absorption. (Wow – these really are super supplements!)

How much Omega-3 fatty acids do I need a day?

There is no exact guideline as to how many milligrams of  mega-3 fatty acids recommend a minimum of 250–500 mg combined EPA and DHA each day if you are a healthy adult. 

Probiotics

Your gut contains a wide range of beneficial bacteria, also known as good bacteria. This bacteria is vital for your mental and physical wellbeing. 

However, factors such as stress, poor diet and not exercising can disrupt this bacteria. You can consume both dietary probiotics through foods such as kombucha, yoghurt and kefir and through supplements. 

Probiotics are known to significantly improve issues with digestion such as stomach cramps, bloating, and even lactose intolerance. 

Athletes and those who perform regular exercise have noted the benefits of probiotics for their immune system and gut health. The benefits of probiotics include assistance in regular bowel movements, boosted immune system, enhanced intestinal health and even promoting healthy cholesterol levels. 

How many doses of probiotics should I take a day?

There are a number of different probiotic organisms, because of this, there is no defined dosage. It’s a good idea to chat with your pharmacist or doctor regarding the right amounts you should take and what supplement will work best for you. 

2 Bonus Supplements

3 ESSENTIAL SUPPLEMENTS YOU NEED TO TAKE DAILY

Glutamine

Glutamine is an amino acid produced mainly in your muscles. The main purpose of amino acids is to act as building blocks for proteins in the body. 

Proteins are vital to the health and function of your organs. They also help in transporting substances in your blood and helping the body to fight off harmful pathogens such as bacteria and viruses. 

Glutamine supplements help to improve your body’s immune function and preserve the protein stores in your body. Glutamine acts as a source of energy for your immune and intestinal cells. It aids in gut function, minimises muscle breakdown (great for those of us who love to workout) and helps to improve how your body metabolises protein. 

This is an especially great supplement to take during times of stress or vigorous exercise. 

What is the correct dosage of glutamine a day?

L-glutamine supplements taken within 3 to 6 grams are generally considered safe. Experts suggest 5 grams is a good amount to take a day. 

Protein powder

Protein powder is an incredibly popular supplement among fitness enthusiasts, athletes, bodybuilders and those following vegan and vegetarian diets.

Psst – here’s a great blog on how to build muscle on a vegan diet.  

Your body relies on protein to help repair tissue, build muscle and create important hormones and enzymes. 

There is a wide range of protein powders. Some of these include: 

  • Whey protein (made from milk) 
  • Pea protein 
  • Brown rice protein 
  • Hemp protein 
  • Casein protein (also made from milk but absorbed at a much slower rate)
  • Mixed plant proteins 

How much protein should I have a day?

This will depend heavily on your weight, gender and exercise routine. 

On average, women should have 46 grams of protein each day and men should aim for 56 grams.

Remember that protein shakes should be used in combination with a healthy diet and should not be used to replace nutrients and meals. 

The bottom line

By adding supplements to a healthy diet and exercise routine, you are ensuring your body gets the minerals and nutrients it needs to perform at it’s best abilities. 

Keep in mind that supplements, although beneficial, are not essential and act as as additional ‘supplement’ to a healthy lifestyle. 

Want to find out more about supplements? Get in touch with us and we can walk you through everything you need to know. 

October 18, 2019 Eat Well Comments Off on 3 ESSENTIAL SUPPLEMENTS YOU NEED TO TAKE DAILY (PLUS 2 EXTRA OPTIONS FOR A HEALTH BOOST!)
Green Tea

5 EASY HACKS TO BOOST YOUR METABOLISM (BACKED BY SCIENCE)

You may have thought that your inherited slow metabolism from your mom set you on a path in search of diets and weight-loss wonders, but the good news is that you are not stuck with it. 

In fact, you can actually trick your body into burning more calories (and more efficiently) by eating right and hitting the gym. But there are a number of other ways you can naturally boost your metabolism…

What is my metabolism? 

Before we get into the easy hacks to boosting your metabolism, let’s first explain what your metabolism is (drum roll please). 

Your metabolism is the rate at which your body burns calories for energy. 

The speed of your body’s metabolism will depend on a number of factors, namely: gender, age, muscle mass, genetics, body fat and activity level. 

While your control over your genetic and gender influences on your metabolism is restricted, there are other ways to naturally boost your metabolism…

1. Hit the gym

Strength training 2 to 3 times a week and working out on a regular basis will do wonders in speeding up the rate at which your body burns calories. As well as weight training, high-intensity interval training is something you need to include in your workout schedule. 

The trick is to ramp up your intensity for 30-second intervals and then return to your normal speed afterwards. This applies to running, swimming, spinning or any cardio workout on a machine such as a stepper. 

This strategy will enable your body to take in more oxygen, this allows the powerhouse of your cells, known as the mitochondria, to work even harder and burn even more energy. 

This way you can exercise for shorter periods of time and get amazing results. 

Have a look at this fitastic HIIT workout video. 

Compound exercises are also an effective way to burn calories in a shorter period of time by making your body work harder than it would in doing isolation exercises. Read: 4 SURPRISING BENEFITS OF COMPOUND EXERCISES (#2 IS AWESOME). 

2. Eat Omega-3’s

Eating foods such as fish (tuna, salmon and herring) and adding Omega-3 supplements to your diet will amp up your metabolism. These vital nutrients help balance your blood sugar levels, regulate your metabolism and reduce inflammation. 

Omegas have also been found to reduce your body’s resistance to leptin. 

“Studies have shown that an absence of leptin in the body or leptin resistance can lead to uncontrolled feeding and weight gain.”

Experts recommend you take 1,000 to 2,000 mg of Omega 3 a day. 

3. Make yourself a hot cup of green tea

Natural ways to boost your metabolism

Green tea is known for its incredible antioxidant affects. But there is new evidence that suggests the active ingredient found in the tea known as catechin, may help boost your metabolism. 

The exact metabolic benefits from green tea are not yet certain, but drinking 1 to 2 cups a day, in addition to a well-balanced diet, is key. 

4. Stop stressing

Easier said than done, we get it. But the thing is, stress affects your hormone levels and can cause your body to create more cortisol than needed. Cortisol helps in regulating your appetite and researchers have linked abnormal amounts of this hormone to eating issues. 

Disordered eating, which is both food avoidance and overeating (depending on how you deal with stress) can disrupt your metabolism. 

Stress is also linked to sleep issues, and not enough sleep adversely impacts your metabolism. 

Try yoga, deep breathing, meditation or even a long, hot bath to decompress and destress from time to time. Trust me, your body needs it. 

5. Eat a well-balanced diet

I’m sure this isn’t the first time you have heard someone tell you this. And one of the most frustrating issues with dieting is that when you cut too many calories out, your metabolism thinks that times are tough and hits the brakes on fat-burning and starts to conserve energy. 

This means that the moment you go back to eating normally again, your body puts back on the weight (if not more). 

You need to eat the right amount of calories to match your metabolic rate. Here is an awesome calorie counter to work out how much you should be consuming. 

If you need help with creating a healthy diet and eating plan, then we can help! 

Extra tips: 

  • Make sure you are getting enough sleep (between 6 and 8 hours of uninterrupted sleep a night)
  • Drink enough water – between 6 and 8 glasses a day. 
  • Eat your B’s – Make sure you are getting a healthy dose of B vitamins. This vital vitamin is found in eggs, baked potatoes, peanut butter, spinach, peas, bananas and whole-grain foods

The takeaway

Exercise, eat right, limit your stress, get enough sleep and drink enough water and you should be able to speed up your metabolism in no time. 

 

September 28, 2019 Eat Well Comments Off on 5 EASY HACKS TO BOOST YOUR METABOLISM (BACKED BY SCIENCE)