Postnatal Archives -

25Feb2021

newbodyandsoul balancing hormones, belly fat, Cycle Syncing, fat burning, Nutrition, Postnatal, Recipes, weight loss February 25, 2021February 25, 2021

Lose pounds and support your liver through food.

Mung bean, spinach and prawn coconut curry.

Hands up if this has happened to you too? You’re doing your cupboard clear out when suddenly, a packet of strange looking beans jump out. Your mind flashes back to January, an article you read in the latest Health magazine- they were good for weight loss or something! Maybe it even mentioned lose pounds and support your liver through food?!

Listen up, I am here to tell you not to fear the funny little beans. The health magazine was right they have amazing weight loss, energy boosting, nutrient packed qualities. But most of the time we read it, we buy them, we leave them to grow roots….. Literally growing roots in the darkest corner of the cupboards. Fear not, I’m here to help you overcome your fear of cooking with beans. The benefit being, lose pounds and support your liver through food. Through this we can work towards hormone balancing, reducing stress, low moods and gut issues.

Benefits of yummy Mung beans

A great source of B vitamins, Vitamin C, folate, iron, copper, magnesium, and vitamin K.
Fantastic amount of fibre which helps eliminate toxins through the gut quicker. Around 15 grams per cooked cup. That’s about half your recommended 30 grams a day. BAM…..
High in antioxidants and flavonoids which helps the liver detoxify unwanted substances.
High in veggie protein, which as we know is essential for hormone production and weight loss to name just 2 benefits.. The protein & Fibre combo is a win win when it comes to weight loss and cravings. One cup of cooked mung beans has about 15 grams of protein. That’s the same as 2 medium eggs. BAM….

Cycle syncing phase?Lose pounds and support your liver through food

Again eating well has its place in any part of your cycle. But when eating cyclically we want to ensure we are getting the nutrients our body needs during each phase to support balanced hormones, detoxification, gut health, stable blood sugar, fertility, bad pmt & weight loss. This recipe is great during the middle part of your cycle- Follicular & ovulatory phases. When hormones are on the rise during these phases one priority is looking to support digestion and detoxification. Packed full of lean protein, greens, & sulphur veggies it’s a win win recipe. You can adapt some of the ingredients to fit whatever phase of your cycle your in. Remember cycle syncing nutrition & movement is about small consistent lifestyle changes to support you, not to overwhelm you. If one goal is to lose pounds and support your liver through food, your inn the right place.

Recipe ingredients

2 Tbsp coconut oil.
A Tbsp whole cumin seeds
1 teaspoon of ground cumin, ground chilli, turmeric
7 cloves of crushed garlic
1 can of 330ml coconut milk
1 packet of 330ml of pasata
3 cups of mung beans
3 cups of water
Bag of Prawns(optional)
Cup of chopped broccoli and cauliflower
2 tablespoons of grated ginger
Half a bag of spinach
1/2 teaspoon of Salt
Juice of 2 limes & the zest
1 tablespoon of lemongrass puree

Directions

Heat the cooking oil over medium-high heat.
Add the cumin seeds & cumin powder and cook for about 1 minute, be wary not to burn.
Crush the garlic and for about 2 mins keep stirring so it doesn’t stick and burn the garlic.
Next add the pasata, ginger, coriander, turmeric, salt, and cayenne.
Simmer the mixture for 5 minutes, and keep stirring.
Add the water and mung beans. Increase the heat to high , bring to boil, then reduce to low, and simmer for about 25-30 minutes, stir to prevent the mixture sticking to the bottom.
I always suggest to taste a few mung beans to make sure they are cooked. Once cooked, stir in the coconut milk, and lemongrass simmer for about 10 minutes.
In a separate pot steam the broccoli & cauliflower. Once cooked put aside and add to the bottom of your serving bowl( I don’t like the veg breaking down in my curry.
Now you can add the lime juice & grated zest.
Add the raw prawns and spinach about 1 minute before finishing.
I am not a fan of coriander( I know weirdo right!) but if you like feel free to add as garnish on top. If you would like more heat try adding some chopped chillies on top.

Banish cravings, lift brain fog and achieve weight loss

Weight loss without diets

First stop. STOP the fad diets and calorie counting. They do not work for the long term. If you have been following some form of diet for most of you life and not got the results what do you think is the most logical answer?

Then I guess it’s time to change the approach. Would you agree what do you think would be the logical answers? My attitude has absolutely changed over the years. I now work with clients all over the world focusing on an abundance of healthy foods, not restrictive boring unmotivating way of eating. After all “ You are what you eat” It is the way forward that I have seen and the perfect way to banish cravings, lift brain fog and achieve weight loss. All without the need of outdated diets.

Where to start? Lift brain fog and achieve weight loss.

My process for plating up. You’re shutting the computer off now, right! hear me out. It is not as complicated or overwhelming as it may seem. Scientifically we know that each food group have functions in the body. This is the whole reason extreme restrictive diets don’t work. Low protein, low carbohydrate, fat free the list goes on. As humans we need all of these food groups to function at optimal level not just sub-optimal which is where most of my clients start at.

Fueling your body

I have a process for my plating up. I know what you’re thinking but hear me out. It is not as complicated or overwhelming as it may seem. Scientifically we know that each food group have functions in the body. This is the whole reason extreme restrictive diets don’t work. Low protein, low carbohydrate, fat free the list goes on. As humans we need all of these food groups to function at optimal level not just sub-optimal which is where most of my clients start at. Learn how to banish cravings, lift brain fog and achieve weight loss. All with small consistent steps.

Where does the magic happen?

The simplest most effective way I have found to banish cravings, lift brain fog and lose weight is to focus on where the magic happens. Yes the kitchen😊 that’s what you all guessed right!

Start with your plating up. Meaning your ingredients. Lets now take 2 steps back meaning your shopping list. Like any great plan it needs a little commitment to it. Take the time to write your shopping list so you have everything you need at home ready to make magic happen. Get started on that goal -lift brain fog and achieve long term weight loss.

My top 5

When plating up aim to include something from each of the following food types. Once you get into the habit of including all of the food groups you start to form healthy food relationships. Understanding that all of these play a major roll in weight loss, balanced hormones & vitality.

Protein- Can be quality animal sources or vegetarian sources. Protein is a major player in balancing hormones and weight loss. The majority of women I work with are under their protein amounts by as much as 30-50%. The biggest reason for this I see is having an unorganised plating up system.
Vegetables including pre and probiotic veg -Think rainbow colours. Each colour represents a powerhouse of antioxidants and micronutrients for health, vitality, stable weight and moods. Rotate these every few days.
Sea vegetables-Packed full of B12, calcium, magnesium, iron and iodine which are great for your thyroid which supports so many of your body’s processes including a healthy metabolism.
Healthy fats which support brain function and healthy hormones.
Starchy carbohydrates which are higher in fibre keeping you fuller for longer and packed full of antioxidants and important micro minerals essential for moods, weight, hormones and cravings.

My one pot wonder lunch

Chop 3 spring onions and 4 cloves of garlic. Saute in a little coconut oil.
Add a teaspoon of cumin & turmeric & pepper(remember pepper helps the absorption of turmeric).
Next add chopped cauliflower, carrots, kale, and saute until soft. Add a little water to form a paste with spices if too dry.
About 2 mins before your done add some chopped tomatoes and sunflower seeds.
Plate up and mix through some cooked quinoa (I had left overs from the night before so a great way to use food up).

Setting 1 intention a week

So ladies there it is. All of the 5 foods I mentioned are in this one pot wonder bowl and took under 15 minutes to cook! Thinking of your food as the fuel for success. Success for weight loss, success for energy, success for vitality, success for pregnancy. But remember wishing about dreams and goals only gets you so far.

“Nothing changes if nothing changes”

Set one healthy intention this week and set yourself up for success. If you would like any more details on my 6 week Personal training & Nutrition programmes then book in a free no -obligation discovery call below.

https://Nourishmovethrive.as.me/

Michelle x

28Sep2020

newbodyandsoul balancing hormones, belly fat, fat burning, Nutrition, Postnatal, Uncategorized, weight loss September 28, 2020October 13, 2020

Confused as to which magnesium supplement you should you be taking ?

What magnesium is needed for?

Magnesium is known in the health & wellness space as Natures tranquilizer. It has absolutely been a staple of mine over the last few years. Although for different reasons as my goals shifted over the years, from improving my fertility, to anxiety support and also in my training for more efficient exercise recovery. It has so many amazing benefits and is one of those supplements I always recommend to my clients on any of my hormone balancing & weight loss programs. Are you confused as to which magnesium supplement you should be taking Or even if you need a magnesium supplement?

Why supplement magnesium?

With phase one of my mastering your hormones program we are addressing Blood sugar issues. It could be cravings & belly fat, up and down moods, anxiety affecting both relationships at home and work, sleep issues, weight and yes even confidence. All which magnesium has a particularly important role. Unfortunately, the quality of our food has changed and is not as abundant in minerals due to poor soil quality, and the increase of more processed refined foods. And of course, with all that is happening in the world around us. The increase of stress in our life, more working mums in the workplace. Which places a burden on women as well I understand, being a mum to 2 preschoolers and running my own business. Therefore, I do recommend some supplementation on my programs to help support the body.

Which magnesium supplement is right for me?

Here is a list

Magnesium Glycinate is very calming. Best taken at night about 2 hours before beds. It is a very absorbable source and great for stress, anxiety, insomnia. I am taking this one myself at night. 300mg before bed. ZZZZZZzzz
Magnesium malate is great for exercise recovery and sore muscles. So if you are training a lot and not recovering well. Also good for energy or issues such as chronic fatigue. Best taken in the morning.
Magnesium citrate is a good readily absorbable form but can cause loose stools so it’s one I have used when clients are having issues with constipation.
Magnesium taurate is often used to help healthy blood sugar regulation. Often used to treat high blood pressure and High blood sugar.
Magnesium L-threonate is often used for its potential benefits with the brain. It may help manage certain brain issues, such as depression and age-related memory loss.
Magnesium oxides tend to be the least absorbable and often are cheaper so keep this in mind when comparing supplements. Its sometimes used to treat constipation or heartburn but not great if your looking to raise your magnesium levels.

What food sources can I get magnesium from?

The rda for magnesium is about 320 mg for women.

Beans such as edamame are a great source and a tasty snack
Your green leafy are packed full of magnesium and calcium. The darker the better.
Nuts & seeds which are also packed with good fats for hormonal support.
Whole grains such as whole wheat and oats.
Dark chocolate(yes even some 70% plus dark choc is a great source and I keep this treat for my luteal phase when those cravings tend to hit just before your monthly period.

Do I need a more detailed Nutrition program?

So, peeps hopefully you feel a little more armed with knowledge allowing to make more informed decisions. And I will ask again… Are you confused about which magnesium supplement you should be taking? Hopefully the answer is now no 🙂 Use all supplements with caution especially when on medication. You are individual, as are your goals and health requirements. Always get professional advice from a qualified practitioner such as myself.

Would like to dig a little deeper ? Are you struggling with hormonal issues or weight you cannot shift no matter how much you exercise. It sounds like my 3-month mastering your hormones and weight loss program may be your next step ?

A step by step programme which works on helping you to understand your body better and work with her not against. Nourishing nutrition, energising exercise and lifestyle changes that we work on month by month together. Need to know if its right for you? Then please get in touch and let’s book in a discovery call today.

For monthly tips and recipes on weight loss and hormone balancing be sure to sign up at the bottom of the page.

Go forth and discover your hormonal super powers gorgeous ladies.

Michelle xx

healthy food buffet representing how food influences balanced hormones helping to melt belly fat

27Jul2020

newbodyandsoul balancing hormones, belly fat, Cycle Syncing, fat burning, Fitness, Nutrition, Postnatal, weight loss, womens health July 27, 2020August 9, 2020

How happy hormones will melt away your belly fat and get you in flow

In this series over the coming weeks I will be talking weight loss, confidence, bloating, blood sugar, and all the day to day factors influencing our weight. This is how I work with about 90% of my clients. But more importantly each of them has different stories. By listening to their body’s breadcrumbs (we learn these through a 4 page detailed questionnaire), I help identify the areas they need to be focusing on. This allows them to work in harmony with their body and not against. We want to create flow within our bodies, a state of balance and harmony. When our hormones are happy, our weight is happy, our confidence is off the chart and ladies this is where magic happens . Lets dig a little deeper and discover how happy hormones will melt away your belly fat and get you in flow. Have you noticed any breadcrumbs in your life? perhaps some clear signs your body is trying to tell you?

Weight is just the tip of the iceberg

It’s important to realise that weight loss is never about the weight itself. The word weight loss represents the top of the iceberg, what is lurks underneath in the dark will be the decider, where the most good or most damage can happen. Weight represents a vision, a state, or a certain feeling to a woman. As females we are deeply intuitive creatures where things have a deeper meaning. We do not just want to lose weight for the sake of weight, do we?

My reasons

When I reflect on my reasons, it was because I wanted to feel confident and beautiful walking down the aisle next to my sis on her big day. It was because as a women’s coach and Nutritionist I wanted to be a role model to other working mums. Where let us be honest we tend to place ourselves at the back of the self-care shopping line. Ladies we need to be at the top of that line, we are the drivers in most families. If we do not look after us, then who will look after them?! Take a minute to really have a think about what you want to achieve this week, this month, this year? Are you willing to take action now and not live the same life twice?

How I work with my strong mama tribe

When I speak about weight loss, I mention sustainable, realistic weight loss that serves a purpose- brings us into flow. I am talking about that feeling women including myself at some point have had, of resignation, of acceptance that this must be how it is now, a body that does not feel like it is mine. A body your just not familiar or comfortable in. That can be weight, especially belly fat (can be hormone and stress related), bloating, water retention, mood swings, even diminished or low libido. Because let’s be honest how we feel about ourselves and our body spills into all areas of our life.

An exercise for you to complete

Have a back to what you wrote earlier on what you would like to achieve. What other areas would it impact if you achieved these? Your relationship, you confidence?

The disconnected body- getting into flow

I am a huge advocate of the beautiful strong confident body. What this describes can be individual to you. It’s a body you feel confident in, you feel empowered and positive, allowing you to get on with…Living your best Life.

A lot of women I speak to are dis- connected from their bodies, killing themselves in the gym, and under eating. In addition, their stressed because they are not getting results. Worse still they gain weight, adding to the mountains of stress they already have- In between meetings, kids’ tantrums, washing and all the other endless lists…

Poo & Period signs

Now hear me out! You may be wondering what has weight loss, periods and poo got in common? Well ladies let me tell you A LOT. Our bodies do not work the same way as men (no 1 we do not have a penis) so why are we following all of these ridiculous diets that just work against your body. Starving ourselves, fasting (which works for some but not all women and has shown to be more successful with men) cardio workouts(can actually make you gain weight if your not careful).

Action Step for How happy hormones will melt away your belly fat and get you in flow

Balance your Blood sugar
STOP STARVING YOURSELF LADIES.. A state of flow- so happy hormones, happy weight, high energy comes from nourishment not starvation. Our body works like a beautiful orchestra, if one of those areas is out of tune it will through the whole system out. So forget weight loss, pain free periods, or energy to burn.

3 steps to take control right now

Include lean protein with each meal

You can include specific protein foods for each of your 4 phases to get the additional benefits of supporting your hormones.(Download my free worksheet to get you started) This helps to increase the hormone glucagon the fat immobilising hormone and give insulin a break(fat storing hormone). It also keeps your energy and concentration levels balanced. If your blood sugar is out of whack it eventually will lead to issues with your adrenals( stress response) and the domino effect continues.
Leading to weight gain, increased belly fat, low moods & low libido= Not a state of flow(No magic).

Do not consume any coffee before breakfast

Caffeine causes a stress response in the body and even worse on an empty stomach-its a stimulant, as is sugar. So when our body is stressed it reacts by releasing stress hormones. Now this is fine now and again. But if we are hammering our body from every direction with all forms of stress- hiit classes, environmental stress, over drinking, excess caffeine and sugar. This eventually takes its toll. Early adrenal fatigue signs include weight gain, depression, anxiety, and ongoing tiredness, only a few of the tell tale signs.

Eat a rainbow

What does your plate look like? Beige looking ?, or full of beautiful colours that scream eat me you? Aim to fill half of your plate with vegetables all colours of the rainbow. Especially foods from the brassica family. Kale, broccoli, Brussel sprouts, cabbage. You may not know this but our fat cells cling to toxins. And our body will cling to fat cells. Not very helpful to our increasing waist line, eh. So if your pounding the pavements, but not paying attention to your plate and not getting the results you feel you should be getting then its time to set a new course of direction, right?! By eating these foods you are supplying your liver with the nutrients it needs to detoxify, old hormones, last nights wine, basically everything we ingest. By supporting our poor workhorse of the body-the liver we are helping to prevent a backlog of toxins adding to our list of goal breakers.

What next?

I have armed you with 3 small actions to get you results, now. Remember being consistent will reap the benefits. If you would like more support on your weight loss, hormone balancing journey then get in touch today, no more holding you back from the life you should be living. Take massive action today and put yourself to the front of the self care line.

If you would like to take the next step why not jump on my 30 day hormone balancing weight loss programme. Email Michelle@newbodyandsoul.com for your free 30 minute discovery call.

Take care xx

Michelle

19Apr2019

newbodyandsoul Postnatal April 19, 2019November 1, 2019

What is Diastasis Recti?

Diastasis Recti occurs in both men and women but is more commonly found in postpartum mums. Diastasis Recti happens when connective tissue (known as linea Alba) has been stretched and widened by your growing baby. This creates a gap between your left and right rectus abdominals.

How can you tell if You have Diastasis Recti? Still looking pregnant months later? This is a common complaint among women. Another is a doming effect in the mid section when a sit up is performed. Back pain and pelvic floor incontinence can also occur. One or more symptoms can occur in postpartum women, everyone’s body is different. But all them are unwanted and not the effect you will be looking to achieve, right?

Sit ups and crunches are 2 of the most common core exercises people perform when trying to “flatten” their tummy. This is something even I was guilty of after my first pregnancy. In the right conditions these exercises are great as part of a balanced exercises programme, except when Diastasis Recti is present. Until core and pelvic floor function has been restored these are exercises best to avoid.

Why? Because when a crunch or sit up is performed it generally increases intra-abdominal pressure. This pushes your organs outwards through the gap and down towards your pelvic floor. ( It has to go somewhere right?) Before we can move on to exercises such as sit ups we must first focus on those deeper abdominals. The transverse abdominals, internal and external obliques and pelvic floor should be our priority.

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Category Archives: Postnatal