Wow, June Already!

 Where is the year going? We are now half way through the year and have you got your bikini beach bodies yet?  If not take the opportunity to join us by signing up to our summer body shape up.  It's not too late!


We kicked off in May with a feature on 'who inspires you'  
You can read more about that by clicking on the link.

Then we had some great content on food combining.

So here we are in June.  The middle of the year and summer is hotting up here in the UK. If you have been training, exercising, getting together with friends, let us hear about it by posting in the comments link below. 

I am in mid flow of my marathon training,although I have dropped off a bit. But, will be heavily motivated to get back on track with all this lovely weather we are having.

During June I will be doing a series of posts on outdoor activities that you can do to  improve your fitness regime, no matter your age or ability. So watch out and share your blog appreciation as always by leaving me a comment on my posts.  

So starting out with my first post...

If you haven't got a bicycle I would encourage you to go get one. It is a great way to tone up your thighs, calves and posterior, it can also get your heart muscles pumping if you go for an exhilarating ride through the country.  I try and cycle as much as I can rather than jump in the car,so the next time you have to pop out to the shops, try getting on the bike. It's more healthy for you and is quicker than walking!

Here are some things I learned that will help you in selecting the right type of bicycle...

What is the Right Kind of Bike for Me?

Well, there are basically four main styles of bikes to choose from, depending on what you are going to use the bike for you can go for the following:

Road Bikes  - these are essentially designed for riding on the road or paved streets and for going fast. They have skinny tyres and usually have a very light weight frame. The design of the bike means that your riding position putes you bent over the handlebars.  These are great for long distance and travelling at speed.  These bikes are not really good for riding off road, such as in parks or woods.

Mountain Bikes  Now, this baby is the most popular at the moment, they have wide tyres with knobbly treads and a very heavy thick frame.  These aremore designed for off road riding, durability and are not as expensive as road bikes.  The Mountain bike is not as fast as the road bike, as it is a lot more heavier. You can change the tyres to road tyres to make riding them on a paved area easier.  The seating position on this bike is a lot higher than that of the road bike. You sit more upright with the straight handlebars, so a great choice if you have back problems.


Hybrid bikes are compromise between road and mountain bikes and offer the best features of both if most of your riding will be shorter trips on pavement. With skinnier, smooth tires, they typically can go faster than mountain bikes, yet feature the upright seat and handlebar position that many people favor.
Hybrids are a good choice for most city riding, and offer speed, durability and comfort

 
Cruisers are bikes that have wide tires, wide seats, upright handlebars and sometimes even just a single gear. These are the bikes that you’ll often see at the beach. More simple mechanically, they are easy to maintain but work best with flat terrain and a rider whose main interest is more about being comfortable than with going fast.

 Must Have Accessories:

If you are thinking of riding out after dark, you need to get a good BikeLit, White LED headlight and tail light Cateye TL-LD130 LED Bicycle Tail and Safety Light (Red) to ensure you are seen by motorists.  
  Wearing a reflective vest is essential if you are thinking of night riding as most accidents happen because motorists do not see the bike rider at night until it is too late.  

It is really important to select the right helmet and to wear one when out cycling. 












 Also make sure you have a bike pump with you in case of any flat tyres.
There are many types so find one that suits you. It is important to ensure you tyres are properly inflated before you go out on your bike ride. 


Tyres that are not pumped up properly can make your cycling
efforts hard work and tiring.



 





Safety First 
If you haven't done so, I would advocate going on a road biking awareness course.   Riding on the road is not an easy feat, and there are drivers out there who are not bike savvy or bike friendly.  You can ask your local police station or locate a course on the web.

Some riders have taken to wearing video camcorders on their helmets to record accidents that have happened to them, due to bad road drivers.  It is hard to prove you were not in the wrong if an accident were to occur, so having video evidence is becoming more and more prevailent on getting compensation to road accidents.

Well there you go.  I hope you have found this post useful... let me know by sharing the link, tweeting, sharing on facebook and more...



Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Food Combining Video Explaining The Whole Process

This is a great video that explains verbally what food combining is all about. Don't forget to leave your appreciation and 'like' the video on you tube!





Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

What To Eat - Food Combining Part 2

Following on from my previous post on food combining here are some guidelines that will help you to better manage the foods you eat.  It is important to get your diet right first before going into food combining.  Talking to a qualified nutritionist is one of the better options so that you can localise your food combining plan and enter into this slowly with a professional monitoring you at first.

• Do not combine protein and starch in the same meal. Proteins and starches do not combine well. Our saliva is slightly alkaline, our stomach is highly acidic and the intestine environment is slightly alkaline, these are separate areas, each with a particular task in the digestive process. When the system is burdened by too many varieties, it does not cope.
   
• Do not eat fruit with other food. If this happens it will be digested last, because of its high sugar content, the fruit will ferment and cause digestive gas, flatulence and upsets. Eat fruit an hour before or an hour after a meal. Fruit taken between meals is an excellent snack.
   
• Do not eat melons with other food or fruit. Melons do not combine well with anything else especially if eaten in large quantities.
   
• Eat simple and compatible meals in the correct balanced proportions. The simpler the diet, the more efficient the digestion will be are that results in better absorption and assimilation of nutrients.

 Below are classification of foods to help you with your food combining meals.  As long as the guidelines are followed above you will see better digestion and feel like you have more energy when you eat effectively.

PROTEINS	STARCHES	FATS
Nuts and seeds	Potatoes	Vegetable oils
Peanuts	Sweet potatoes	Butter
Lentils	Fresh lima beans	Cream
Soya beans	Artichokes	Margarine
Dried beans	Chestnuts	Lard
Dried peas	Yams	Avocado
Bean sprouts	Squash
Lentil sprouts	Pumpkin
Sunflower sprouts	Cereals and grains
Milk	Sprouted grains
Cheese	Corn and maize
Eggs	Carrots
Meat and meat products	Beets and parsnips

ACID FRUIT	SUB-ACID FRUIT	SWEET FRUITS
Oranges	Mango	Bananas
Grapefruit	Cherries	Dates
Pineapple	Apples	Persimmon
Strawberries	Peaches	Fresh figs
Kumquats	Apricots	Grape varieties
Lemons and limes	Berries	Dried fruit
Pomegranates	Pears
Plums	Nectarines
	Kiwi
	Papaya

 

LOW AND NON-STARCH VEGETABLES
Celery	Lettuce
Fresh sweet corn	Spinach
Fresh sweet peas	Cucumber
Brussel sprouts	Cauliflower
Cabbage	Turnips
Broccoli	Kale
Sweet peppers	Asparagus
Eggplant	Onions
Green beans	Garlic
Alfalfa sprouts

Hope you have found this useful, if so don't forget to leave a comment below and please share this post via the email link below :) 


This is a great book that is easy to follow and it is available from amazon, just click on the link to purchase.







Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Effective Digestion Can Make You Have More Energy

Have you eaten a large meal then felt really really tired after eating it? Have you thought about why you feel tired? Why does your body all of a sudden seem to want to shut itself down and force you to sleep?

It's all to do with the foods we eat together.  But, there is a better way to eat our foods effectively, and this is called Food Combining.

What is Food Combining? In simple terms is is combining of different foods that are compatible with each other to aid the digestive process making it easier for our body to digest the food.  Food is only capable of nourishing the body when it is digested.  Most processed foods these days make it hard for our bodies to digest the food effectively and also the nutrient value in processed foods is very low in comparison to fresh vegetables and steamed protein such as fish or white meats. 

We all eat foods that when combined takes our bodies too long to digest, therefore we become lethargic, tired and sometimes have unpleasant symptoms.  By learning which foods are compatible with each other in digestive chemistry will help to enhance your nutrition and alleviate some of these uncomfortable symptoms. Eating the wrong foods together can take up alot of out energy to digest it,  it has been suggested that our body needs around 8 hours of working energy to digest a large meal eaten with foods not combined effectively, therefore making us feel sleepy and tired as the body uses up extra calories to try and breakdown the foods in the digestive process.   By selecting the right foods that work together to digest more efficiently  and therefore gives us more energy to do other activities.

It is important to realise how our body digests food.  There are three areas where food is passed, the mouth, the stomach and the small intestine.  These areas form part of the digestive tract.  There are different enzymes which break down different food types at different parts of the process.  Food is broken down in the mouth by chewing on it (mastication) this is mixed with saliva and depending on the type of food different enzymes are secreted to break down the food further to aid digestion. However, the enzymes do not work well when the wrong foods are combined. 

Think about it this way, protein is broken down by an enzyme called pepsin, and fat is broken down by an enzyme called lipase and starch by an enzyme called amalyse and so forth.  However, these enzymes can only work in various environments, i.e. only when that particular food is being broken down, so when the wrong foods are eaten together the enzymes do not work well, and sometimes stop working and therefore is not able to breakdown the foods digested.  

So in part 2 of my food combining post I will go into foods that are compatible and foods that are not compatible to give you an idea on effective combining.  Of course, like any other diet, you need to consult with your general practitioner before starting any new diet if you are on medication or have any medical ailments. Food combining is effective for managing your weight, and for effective weight loss if used properly. 

Colette Morris SAC Dipl. (Diet &Nutrition)   
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Who Inspires You?

Yes, I am celebrating another birthday. We have so much to be thankful for as we get on in years! I have had so many of you wish me a Happy Birthday only Facebook page I am overwhelmed with your kind thoughts and greetings.

I believe my good health has been attributed to my healthy lifestyle. Eating sensibly and getting regular exercise. It's far too easy to not eat sensibly and to skip exercise, but the downside of doing this is obesity, illness and in some cases death.

Now a certain lady has inspired me to keep up with the exercise and sensible eating routine. Earnestine Shephard is 73 and in top form for her age.

Let me know your thoughts by leaving me a comment below.
I have included a link for you to Read her story her.





















Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Congrats To Those On The Summer Shape Up

Hey we have had such a great response to our summershape up challenge which we sent out on Monday so we look forward to working with you Beth, Suzanne, Hilary, John L, Verna, Sapna, Jackie, Caron,Sam.   Guys don't forget your photos of your before look, really important to keep track of your successes, and yes we will be successful.

The challenges have gone out, and there is going to be a strict diet and  fitness regime here which you need to plan and dedicate time to, even if it is 10 minute slots in the day, every minute counts :)  We are going to make it fun and yes flexible too, so you can keep up with us for the next 30 days or so.

Some good news too... I just heard my friend Steph, who had cancer has been given the all clear which is fantastic.  So we will both be doing the cancer research walkathon in October so feel free to sponsor us if you haven't by clicking on the right of this post at the just giving site.

Catch you later...


Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Get Toned Up For The Month Of May

 Summer is about to begin here in the UK, and if we want to look good in our bikini's we should be looking at toning up, losing weight and eating sensibly from now.


So, if you want to look good for your summer hols, we need to seriously kick ourselves into shape.  For the next 30 days beginning Saturday 7th of May (yep, this weekend), if you sign up know to 'shape up' in 30 days with me you will receive daily emails, full of sensible recipes, challenging exercises and things to help your mindset changes.  Only available through signing up here on the dotted line....

The winner who loses the most inches will win 6 x 30 minutes of personal one to one consultation (worth £150)  with a trained nutritionist, similarly the winner who loses the most pounds during the 30 day period will get  4 x 30 minutes  of personal one to one consultations(worth (£100)  with a trained nutritionist.
So sign up below:

Shape Up For Summer, sign up below for our 30 day shape up program!

Name:

Email:

We respect your email privacy

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Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Hiking in Reading

 Friday 29th of April, the day Prince William married Katherine Middleton.  What an eventful day.  Full of ceremony, music, fashion and joy.  The whole of the UK celebrated in unison for the future King of England and his bride to be.




Well after watching the event, which went on pretty much most of the day. I went for a walk with my partner Glenn, which turned out to be an hour long hike in a little copse near where he lives.



There was a little wood surrounding the fields which we ventured into. There was a lovely nature trail running through these woods which we followed taking in the beauty of nature, the plants and the peace and noises of nature.

 Hiking or Rambling as it is also called here in the UK,  is something that is great to burn of those calories, it does not have to be too strenuous as you can take this at your own pace.  It is about walking in natural environments where there are proper trails. Always ensure you are with someone as it is not advisable for you to go out on your own in case of accidents.

There are various terms for Hiking other names include Bushwhacking which specifically refers to difficult walking through dense forest, undergrowth, or bushes, where forward progress requires pushing vegetation aside. In extreme cases of bushwhacking where the vegetation is so dense that human passage is impeded, a machete is used to clear a pathway. Australians use the term bushwalking for both on- and off-trail hiking.

New Zealanders use tramping (particularly for overnight and longer trips), walking or bushwalking. Multi-day hiking in the mountainous regions of India, Nepal, North America, South America, and in the highlands of East Africa is also called trekking; the Dutch refer to trekking also. Hiking a long-distance trail from end-to-end is also referred to as trekking and as thru-hiking in some places.

Literally, anyone can put on a pair of walking shoes or cross trainers along with few necessary gears and equipments and start moving into the woods for a little fresh air—this is called hiking.  The scenery, accessibility and diverse nature of hiking trails make this heart-healthy pastime attractive for people of all ages, fitness levels and income brackets.
Hiking or trekking allows us to maintain our body in good working condition by walking which is really a good exercise. It improves our physical as well as mental health and the list of benefits from hiking and trekking is infinite. Hiking is essentially walking that is considered to be one of the most perfect forms of exercise for your body. You can get a chance to spend some quality time together with the Mother Nature, so it also provides a mental health antidote. Everyone can find trails to suit their physical strengths. And unlike other activities or sports, it is a pursuit that allows people to determine their own limitations.

Many research findings and studies show that hiking is an excellent way to lose extra pounds and improve overall health. To improve overall health, we don’t necessarily need to do heavy and painful workouts, but just a short brisk walk of few minutes can be more than sufficient. According to the American Heart Association, it’s best to walk vigorously for 30 to 60 minutes 3-4 times per week. But even low- to moderate intensity walking can have both short- and long-term benefits. Similarly, According to Walking for Health, people "won’t find a better way to lose weight than walking." The results will be more permanent and pleasurable than any diet or weight loss scheme.  (More info can be found here.. http://www.buzzle.com/editorials/3-24-2006-91812.asp)

So there you go, walking is good for you. 

Colette Morris SAC Dipl. (Diet &Nutrition) Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com or simply click on the tab here to join our program.

Easter Fish With A Tang!

I hope you are all enjoying your Easter weekend, and are spending with family and loved ones.  Easter as we all know is a special time, it is a time when we remember what Jesus Christ put himself through just to 'save mankind'.  It's also a time when LENT is over, so for those of you who had to give up something during lent (40 days), your time is almost over.   For others its a time of waiting for the traditional Easter Eggs, lots of chocolate, eater egg hunts and the like to look forward to.

In our family, traditionally on Easter Friday we tend to eat fish.  Normally my mother who is from a West Indian background would do some Escovitch Fish and we would have this with some traditional 'hard dough bread'.  But this year I kind of broke with tradition and together with my partner Glenn, we made a fish dish from Levi Roots cook book  " Hot Roast Snapper with Coconut Salsa".   This was so straight forward to do, and cooked in a healthy way, definitely good food you can eat if you want to keep track of your calories.

So I thought I would share the recipe and a video showing off our efforts...

Enjoy The Rest Of Easter! 

http://www.bbc.co.uk/food/recipes/hotroastsnapperwithc_91692







 
Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Discussing Weightloss tips tonight on tweetchat

Hi gang

Come join us 7-8pm gmt Monday's for a tweet chat on health and wellbeing, weightloss, diets and more.

Get your questions on the subjects answered on twitter!

Sign up on our tweetchat room below.

Http://twitter.com/room/LFGC

Watch the video and see you there !