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Training when sick

training when sick

We all know that when you are under the weather, have a fever and generally feel sick/lack energy its best to take a rest from training. But how can you keep active whilst carrying the flu?

Here are my top 4 tips!

1. Stay away from the gym – touching weights, adjusting the speed on the treadmill and talking to other gym rats can spread the flu and more importantly if nothing has been wiped down (which more than likely it hasn’t), you won’t get better. Solution – train indoors at home where its warm, you can wear a few more layers and be a dag in your pjs relaxing to some yoga.

2. Drop the intensity – as an ammeter boxer, training intensity is never anything short of BLOODY HARD. Over the past 2 weeks I have dropped my weights by 50%, completing fewer reps and taking longer rest time between intervals. I have also dropped my cardio days as my lungs were unable to cope with the pressure/intensity thrown at them. Have I stopped? Not 100% I have taken it slower, but…read next point.

3. TAKE REST DAYS (YES there is a plural for a reason) – one of the reasons I got so sick was I trained for 6 days without a rest. This was not intentional, but after having sat down with my diary in front of me, I realised that with netball, touch, boxing, running and weights I hadn’t actually had a proper rest. Following this, I took a solid 3 days of rest, focused on my nutrition and slept like a baby…much deserved.

4. Listen to what your body is saying – I may cop some flack from this point, but if your program is high intensity, like mine you MAY simply need a break from all the stress placed on the body e.g. trying some yoga, meditation or thai chi. You MAY not need full days of rest. On the other hand, if your ill in bed and coughing up a storm, best to curl up with a cup of tea and continue the marathon of Orange is the New Black which you started a few days ago.

Take care of yourselves and listen – your health is your MOST important asset

Laura x

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Healthy snack options for mum and bub

The other day I was approached by one of my clients who has an 18 month old son, 4 teeth and is a fussy eater. She continued ”he eats a lot, but has the same food and I’m looking for snack/meal options which are fun, quick and easy to make, contain as little processed products as possible…and of course are healthy.”

Boy! Did I have a task set out for me. So after a lot of research, discussions with nutritionists and testing I have compiled a list together which should come in handy especially as we move into summer.

1. Tuna and corn wholemeal wraps

tuna and corn wraps

A healthy, minimally processed option which can be made in advanced. Ingredients: 1 tin tuna, tinned corn, wholemeal wraps. There is the option to add avocado for a little more of a creamy texture and healthy fat. Store in air tight container and enjoy for breakfast, lunch or a snack.

2. Stewed apples in cinnamon

stewed applesAn easy, quick and leave option great for kids and adults too. Only 3 ingredients – apples (I like the red ones), ground cinnamon or cinnamon sticks and water). Put in a pot and boil for at least 30 mins. These are a soft option for the little ones but great with oats in the morning for the big kids.

3. Wholemeal banana pancakes

banana pancakes

Once again, these can be made in advanced and are a great way to increase fruit into kids diet. Simply combine wholemeal flour, eggs, mashed banana (the more over ripe the better) and mix together. Add some maple syrup, fresh banana and strawberries and away you go!

4. Hummus with pita chips

Hummus with pita chips

There are few ways to go about this – either make the hummus yourself (chickpea based) or buy one. Obviously the better option would be to make it, but not everyone has a spare 30-40 mins to make it. If you do buy it, please read all the ingredients and make sure you know them before purchasing. If making it (YAY), be sure to make a large batch – this will save you time for the future but it also wont last long so best to make a lot. Make the pita chips with wholmeal bread and bake till crispy.

5. Apple dippers with peanut butter

Apple dippers with peanut butter

I’m not going to lie, I eat this – really because its easy and quick to make. SImply cut up apples (red or green) and dip into natural peanut butter (or favourite nut spread e.g. ABC, almond butter). Alternatively, if your sick of apples, try celery, carrot, cucumber or banana. Options great for little to no teeth which are soft and easy to consume.

6. Frozen homemade fruit pops

homemade fruit pops

This is the BEST option for summer and can be enjoyed but anyone of any age. I love this because it has no artificial colours, flavours or preservatives and it fresh and home-made. All you have to do is cut up your favourite fruit (kiwi, mango, rock-melon, blueberries, strawberries, apricots…anything) and combine with freshly squeezed watermelon or pineapple juice. Now when I say freshly squeezed, I mean you purchase the fruit and juice it yourself NO BOTTLED PRODUCTS. Combine all in ice-pop containers and freeze overnight. The next day you’ll wake up to heavenly, ice cold, healthy bliss!

I hope this has passed all areas and give options for adults as well as kids to enjoy! All of these can be made in advanced and use fresh, healthy ingredients.

Enjoy your food and positive eating habits and pass this onto your children!

Any questions please ask below!

Yours in health and happiness,

Laura

DANGERS BEHIND DIETING

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Too many people are consumed with the word “DIET” and end up doing more harm to themselves than good. What’s more frustrating is it is being advertised as something that celebrities regularly commit themselves to, and push onto young adolescents. At the end of the day, all they are doing is practically starving themselves or eliminating essential nutrients including the dreaded ”CARB” (get over it, we all need to consume it in some form or another!!!)

As a health professional, it is my role to lead an active and healthy lifestyle. One that doesn’t involve dieting, limiting or eliminating – but one that is holistic, educated and complimentary to a particular lifestyle.

So please, don’t buy the latest issue of women’s weekly because you want to lose 5kg in 5 days, instead educated yourself and learn that food is in fact your friend, learn about your body and treat it as the palace you live in.

END RANT!!!

 

For more information, inspiration or just some fun check out my facebook page: https://www.facebook.com/LauraMajewskiSportScientist

Food Intolerance – Gluten and Dairy

After finding out that one of my clients had a gluten/dairy intolerance, it made me question my own knowledge about nutrition.
I have done my own research into this topic and it has surprised me how much I didn’t know!

know your nutrients

What is gluten?
Gluten is a protein found in wheat, rye, barley and some brands of oats. It is what helps ingredients ”bind” or stick together. It is found in a bunch of different foods including bread, cereals, pasta, crackers etc….

What is dairy?
Most milk based products which come from some form of animal e.g. cow, sheep. It is found in cheese, milk, some yoghurt, butter etc..

Foods to avoid:

  • The obvious ones – anything that has gluten or dairy listed in the ingredients e.g. wheat, cows milk, barley, rye etc…
  • Cows milk, cheese (cheddar, cottage, mozzarella), whey (some protein powders), yoghurt
  • Watch for cross over contamination e.g. when cooking with same knives, spoons, chopping boards. This obviously depends on how sensitive you are

Alternatives or options which are DF and/or GF:

  • Fresh fruit and veg – cant go wrong with either of these two options. Try pick options which are seasonal and fresh
  • Dairy free options for milk include almond, coconut, rice or soy (although I am not the strongest believe in soy products)
  • Health food store/isle – most places now include GF options when cooking cakes, muffins, cookies etc… just be sure to look at the ingredients before purchasing
  • Coconut flour – a great ingredient which I use often for baking banana bread, making schnitzel, pancakes
  • Smoothies – these can be made DF with fresh fruit and/or veg. Maybe add a little honey for sweetness
  • Nuts – a great idea for a snack whilst on the go. Maybe have a look into making your own GF museli bars
  • Amaranth, buckwheat, quinoa, and rice as options to cook with as a side dish or part of a main meal

Tips when finding out you have one or both of the above intolerances:

1. Be calm – although it may seem stressful and you may have to adjust your eating habits, always remember there are people out there who may be going through the same thing
2. Talk about it – discuss options with family, friends, or even people on blogs who can offer advice or experience
3. Research – the more knowledge you have about the topic is KEY! Always read the back of products (when packaged) and if you do not know an ingredient, best bet is to leave it and try something else.
4. Branch out – this will challenge you, but it also gives you the opportunity to branch out and challenge your taste buds.
5. Be organised – this extends as far as eating out. Make sure you carry a list of options when grocery shopping and always be prepared when cooking meals. When eating out, most places will offer something that is GF or DF, but if you are worried peruse the menu or even call up ahead of time. This allows YOU to sit in control.

 

Any further questions, please ask!

I’ll do my best to continue doing research on other food intolerances, but if anyone has anything specific don’t be afraid to ask.

Also don’t forget to follow my instagram: ljm_healthandfitness and my facebook page https://www.facebook.com/LauraMajewskiSportScientist

 

Yours in health, happiness and intolerance(s),

Laura x

MOTHER’S DAY SPECIAL

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We all LOVE and CHERISH our mothers, grandmothers or significant others, so much so we celebrate a special day for them! 

Now’s your chance to celebrate all things great, including your health!!!

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This holistic package deal is available for a LIMITED time only and designed to create a holistic, healthy happy unison between your mother, grandmother or significant other. It will help strengthen your bond beyond words!

BUT…This does not mean it is limited to just mothers! Have you and a friend, partner, family member or work college discussed starting to get fit but don’t know where to start? Why not get started together – you will enjoy the company of each other, motivate and boost morale. Not only will YOU benefit on an individual level, but you will have someone to share it with!

What you get:
-Pre-screening assessment (30-40mins) – includes a meet and greet, all questionnaires, medical forms/clearance (rrp – $60)
-25% off ALL partner sessions (for 1 month) – only $30 per person! (rrp – $40)
-Nutrition review/discussion and plan which will aid your goals and expand your knowledge to help you live a healthier, balanced, holistic and importantly a REALISTIC nutritious life (rrp – $120 pp)
-Double naturopathic consultation where you can discuss anything from detox programs to immune boosters, creating a more holistic picture of your health (rrp – $240 together or $120 pp). This is conducted with highly qualified and certified naturopath Naomi Judge who has more than 7 years experience/education under her belt!

PER PERSON ONLY $200 saving $140

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Contact us today to get started!

Mobile: 0404 743 147

Email: laura_majewski@hotmail.com

Facebook: http://www.facebook.com/LauraMajewskiSportScientist