While lying in bed last night feeling terribly sick after my first PT session, I realised that I haven’t blogged about my fitness journey for quite a long time. Well, let’s just be honest and say that I may have fallen off the wagon a little over Christmas & New Year, but thankfully not too bad of a fall.(kg wise) I guess in lots of ways, people do tend to relax a little over these times, but the important thing is to pull it all together once those times have passed. Remembering who we house in the temple is always a great motivator too !!
I could have continued on my merry way of fairly clean eating and a moderate excersise routine, but I decided a few weeks back that I wasn’t really willing to plod along at such a steady rate… I wanted results faster and I wanted to get fitter quicker. So, enter Mel, my Personal Trainer. My sister & niece highly recommended her, so I knew she’d be great before I even had my first consult.
My first offical 30min session was, shall we say, BRUTAL!!! In the days coming up to my first session, I had been thinking that I’d like them to be an hour and not just 30mins… Well, let’s just say that I was VERY thankful they are only 30mins during the session yesturday. As it’s turned out, I had a sinus infection upon me so that will have contributed to how awful I felt after, but no fear… lots of water and rest has been my friend overnight and today.
Mel has given me an action plan for the week ahead so that’s exciting to embark on. I’m very thankful of today’s ‘rest day’ and I say I’ll come to enjoy that rest day every second day. It’s actually pretty interesting to learn more of the ins and outs of how our body works… how it burns fat, builds & repairs mucsels, etc etc.
I have been enjoying finding different, healthier ways to prepare meals for my family. I’ve been quite pleased to find loads of different ways to include white potato as part of the meal for DH & the kiddos (coz they love it), while having something else for myself. Tonight that was a bit of mashed pumpkin and spinach, often I’ll use sweet potato. I coated my chicken in coconut oil tonight too so that was yummy… coconut oil has loads of great health benefits.
10 facts about Coconut Oil
1. All fats are not created equal
Coconut oil contains short term medium-chain saturated fatty acids (MCFAs), which is a “healthy” form saturated fat compared to trans fat. Trans fatty acid consumption is linked with heart problems, depression
and increased cholesterol levels. What does consuming MCFA fats in coconut oil mean for your body? Our body metabolises these fats in the liver, immediately converting this into energy (fuel for the brain and muscle function) rather than it being stored as fat.
2. Controls weightOne 2009 study looked at the weight loss link between women’s consumption of coconut oil and found that it reduces abdominal obesity. Researchers discovered coconut oil is easy to digest and also protects the body from insulin resistance. To try coconut oil for weight loss start by adding one teaspoon to your diet and gradually work your way up to four teaspoons per day.
3. Eases digestionIf you suffer from poor digestion or tummy bloating try adding coconut oil to your diet. Coconut oil has been found to benefit digestive disorders including irritable bowel syndrome and microbial related tummy bugs. Fatty acids in coconut oil contain anti microbial properties, which have a soothing affect on bacteria, candida, or parasites that cause poor digestion.
4. Manage type 2 diabetes
A recent study by the Garvan Institute of Medical Research found that coconut oil protects against insulin resistance, reducing the risk of type 2 diabetes
. MCFA fats are small enough to be absorbed into the cells where they’re quickly converted to energy. It is this process that not only reduces the amount of fat we pack into storage, but improves insulin sensitivity.
5. Supports immunityCoconut oil is made up of healthy fats lauric acid, caprylic acid and capric acid which contain antifungal, antibacterial, antiviral prosperities to boost the immune system. Lauric acid contains the highest concentration of MCFA fatty acids, approximately 75 per cent. The body turn this fat into monolaurin which is claimed to help heal viruses such as herpes, influenza, cytomegalovirus, helicobacter pylori and candida.
6. Boost metabolismA study reported in the Journal of Nutrition found that coconut oil boosts metabolism. Researchers found that participants who consumed two tablespoons of coconut oil per day burned more kilojoules than those who consumed less. A speedy metabolism helps boost the body’s immune system and keep weight off.
7. Slows fine linesCoconut is not just for your cooking – it’s a wonderfully hydrating treat for skin too. It keeps the skin’s connective tissues strong, which prevents sagging and wrinkles. Apply coconut oil directly to your skin to soften the appearance of fine lines or use it daily on your face and body for a healthy glow. Be sure you use virgin coconut oil with no additives.
8. Cooks in high temperaturesBecause coconut oil is a medium-chain saturated fatty acid, it gives it a higher smoking temperature than most polyunsaturated or monounsaturated oils. If you’re preparing recipes that require high temperatures you should consider coconut oil for this type of cooking. Unlike olive oil which will oxidise at high temperatures, creating free radicals.
9. Stops sugar cravingsInstead of reaching for the lollie jar for an afternoon sweet hit, try eating a teaspoon of virgin coconut oil to beat sugar cravings. This is because good quality fat is more satiating than carbs, so if you cut down on sugar you will feel less ‘ravenous’. Most of us do not realize but constant hunger is a major clue that your body is not being fed correctly. With the proper amounts of fats and protein, you can fuel your energy reserves properly, and come off the sugar roller coaster that many of us are on.
10. Coconut oil is simple to cook with
Try this recipe for a nutritious high protein, gluten and dairy free coconut treat.
1 teaspoon of Niugini Organics Coconut Oil (available from health food stores)
1 cup of almonds or walnuts
1 cup of organic dates
3-4 tablespoons of raw cocoa powder
Shredded coconut (check it contains no preservatives)
Place all ingredients in a food processor. Roll into small bite size balls and roll into shredded coconut. Place in the refrigerator for 15 minutes to set.
Seriously… how easy does that recipe sound !! I can’t wait to try it… I’ll let you all know how it goes.
What did I learn/was reminded of today – When you don’t work out for a while and then do a 30min PT sesh… it HURTS a lot the next day. Note to self – DO NOT FORGET THIS FACT !!
What Scriptures have I been soaking in today –
I can do all things through him who strengthens me. Phil 4:13
He gives strength to the weary and increases the power of the weak. Isaiah 40:29
OK.. that’s all for now. For those of you waiting on a Bible College update… It’ll be up t’row.
Blessings Peeps !!! xox