Healthy Mum

Justina Geneviciute is a local holistic trainer and health coach. Here she shares her tips for healthy eating and weight loss.

paleo picture



January 

No more resolutions?

Today is the day most people will give up their New Year's resolutions - just a couple of weeks after they were made.

According to Daily Mail Three-quarters of 3,000 British adults surveyed admitted they were no longer confident they would stick to their promises for the rest of the month.

The most popular resolutions this year related to physical and emotional wellbeing, with seven out of ten joining a gym or going jogging in the past two weeks.

Six out of ten people said they were trying to eat more healthily or lose weight.

I keep on wondering – what makes people stop their so called ‘diet’? Is it because they are trying to do too many things at once – change diet, join gym, stop eating carbs, no more booze – so it all gets a little too much…?

One of the best diets that I have seen people ‘sticking to, achieving great results and keeping this way of life’ is Paleo. I would not like to call it a diet either. Basically it’s a way of living like our ancestors used to live - eat food as Mother Nature intended, and as our ancestors did before the agricultural revolution. It excludes milk and dairy products, as well as cereals and grains that are man-made. In a nutshell, if you can’t find a food growing on the planet, in nature, or anywhere else- then put it back.

So what does that mean? The foundation for this diet aremeats, seafood, and unlimited amounts of fruit and vegetables. Nuts and other plant based foods are also acceptable, but in moderation. The Paleo Diet has also been called  “The Stone Age” or “Caveman” diet for its simplicity. And that’s the diet’s beauty.

The Paleo Diet is a high protein diet which I don’t think is a bad thing. I am of the belief that higher protein and lower carbohydrate diets are better in the long run for health, energy, and maintenance of bodyweight. At the core this is a very solid philosophy – don’t eat man-made processed food (all the stuff you can find in the middle lanes of supermarket), and stay away from flour, grains, wheat and breads. Eat healthy sources of fat from nuts, seeds, and fish, and eat lean sources of protein from meats. Plus, eat a lot of fruits and vegetables.

As a species we ate like this for millions of years, and survived. Trust me, there weren’t any obese cavemen, or cavewomen. So why don’t you give it a try? Set a new goal – 1 month on paleo – and you will be blown away – I PROMISE!!!!

Have a good week!

Justina x


November 

Top 5 Foods for Weight Loss

If you think you are the only one carrying some extra pounds trying to hide them with a larger top and secretly hate the way you look at the mirror - think again. Glamour magazine conducted a survey and found out that a whooping 97% of women admitted to having at least one ‘I hate my body’ moment a day. THAT’S SHOCKING!

These days it’s actually more acceptable to insult your body than to praise it… and if you are a mum who constantly affirms ‘I hate my body’ what do you think your daughter will start saying as soon as she grows up..?

There are no miracles in weight loss – it’s healthy eating, moving, and loving yourself. Self love is neglected so much yet it’s one of the most fundamental things when it comes to losing weight. You need to accept yourself and love the way you look NOW in order to get where you want to BE… otherwise you will end up in the same vicious circle.

And when it comes to foods - it’s important not to depend on any one food, nutrient or dietary formula to stimulate weight loss. Variety is a spice of life.

To help you lose unwanted pounds here are my 5 top foods for weight loss:

 

Coconut Oil 

coconut-oil

 

Aside from palm oil, breast milk and raw unprocessed full-fat cow’s milk, coconut oil is the only food to naturally contain medium-chain fatty acids. MCFAs are broken down in your liver, boosting energy and burning existing fat. In addition, coconut oil also makes you feel full, so you're likely to eat less.

 

Chia Seeds

CHIA

 

Chia seeds are a superfood and a superstarof soluble fiber, absorbing 12 times their volume in water, and containing the highest known levels of Omega 3 fatty acids of any food!!! Soluble fiber expands throughout the digestive process, making you feel full for hours. It also keeps you “regular,” by stimulating healthy digestion.


Beans

BEANS

 

They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.

 

 

Avocados

avocado

 

The health benefits of avocados are endless. Avocados provide an excellent source of monounsaturated fats and are very high in fiber. They're loaded with B vitamins as well as vitamin C, vitamin E and vitamin K. Avocados also contain 60% more potassium than bananas. The healthy fats found in avocados play a vital role in delivering disease-fighting nutrients to your body. Regularly eating avocados can definitely improve your wellbeing.

 

Quinoa

QUINOA


Called "the mother of all grains" by the Incas (they considered quinoa to be a sacred food) and a "super-crop" by the United Nations because of its protein content, quinoa is definitely a favorite of many skinny mums.

It's considered a grain but is part of the leafy family of vegetables. It's crunchy and chewy and makes for a great nutty snack.

And the health benefits? Quinoa is a great source of protein and is a "complete protein" -- i.e., it has all nine essential amino acids. It's also gluten-free.

 

About Justina

fit-girl.jpg

Justina Geneviciute is a raw food enthusiast, Holistic Health coach, Nutrition adviser and a certified Level 3 Personal Trainer in London. Her passions include sharing holistic health with likeminded women, being in nature, travelling and working towards creating a nourished world. Her blog can be found on www.myfithotbod.co.uk Facebook: facebook.com/myfithotbod

 

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