MIRACLE NOODLES

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For all you who want to cut back on the starchy carbs yet still enjoy your pasta or noodles, here’s the perfect food solution.
Shirataki are very low carbohydrate, low calorie, gluten free, translucent Japanese noodles made from the konjac root. Largely composed of water and glucomannan, a water-soluble dietary fiber, they have little flavor of their own.
I recommend rinsing and draining them before preparation. Then I cook them in a bowl in the microwave for 1-2 minutes to extract more water from them as well as heat them up. Then eat them with whatever. I had these Fettuccine Shirataki with salmon and spinach in a bit of cream sauce. Yum! And yesterday I made a chicken thai soup with the skinny Shirataki noodles. Delish!
Yup, I would say they are Miracle Noodles for sure!

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THURSDAY WOD

It’s Sunday and I’m still a little sore from Thursday’s workout. How is that possible, you wonder. Well, I’ll tell you. This is the WOD that shook my legs to the core. If you know how to do a proper full-range, deep squat, then you know what I’m talking about.

  1. 10 clapping push-ups (can be modified either up or down on a bench)
  2. 20 air squats (full-range and deep enough so that your hips pass below knee level)
  3. 50 metre sprint

Repeat 10 x of this circuit, as fast as you can without compromising form. Then come back and tell me how sore you were the next day. And next day again. 😉

BALANCED TRIO

For all of you guys who are following my blog know that I have been a bit quiet lately. I don’t know why really. I have had things to write and share but still didn’t feel like they were worth sharing. I have been feeling a bit low as well and got a few days where I was feeling a bit feverish and then I got a cold. What’s good about being healthy in general is that although I do get sick, it’s not like I’m dying and I think I bounce back pretty quickly anyway. But as an active person, days of rest (in this case 3) feels like forever and I am getting antsy about getting back to training. My philosophy nowadays, and have been for a while, is “train hard or don’t bother”. I know it’s an all or nothing mentality but it’s just the way I function. It’s full throttle or no gas at all. Makes life exciting but it also means I burn out a bit quicker, I think.

I have this ideal picture of my training schedule (comes out to about 9 sessions per 7 day week between crossfit, kickboxing, pure strength and my own classes) and then my body says stop by signaling different ailments. Pisses me off but maybe I’m supposed to learn from it too. I heard someone say that you are truly healthy when you have these 3 aspects balanced: physical, psychological and emotional. There might be some truth in that statement as I can notice although my diet is spot on and my caloric intake is on par with my BMR, I train good, get pretty good sleep, I am STILL not losing any weight or fat. How is it possible?! But I also think I am not in a very good mental state at the moment with a lot of things going on in my life which keeps dragging me down emotionally, that in return affects my cortisol levels and fires stress into my body.

This waiting game for my life to get more stable isn’t doing much good for my health and I haven’t figured out a way to block it out. If I could, I defo would. But then I wouldn’t have a balanced trio of physical, psychological and emotional health… Hmm, something to think about…

Now, I’m gonna prep brekkie for tomorrow, then read my new BODY magazine that I just got in the mailbox today and off to bed for an early night. Friiiidaaaayyy tomorrow!!! 🙂

VIDEOFY ME

Have just tried a new app called Videofy Me and it’s for all of you awesome people who like to video blog as well. I love it! I notice I have gotten lazy about writing stuff but I would still like to share what I’m up to and this is definitely a good way of doing that those days I’m out and about and don’t have time to write… as I like to do more than one thing at a time. I have put in an order on a 3rd bodily arm so I can do more, but I think that order will take a while to deliver. 😉

GINGER ME UP

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I’ve been saying this for years and that’s why I use it in most of my cooking.

Of all the functional foods out there, ginger arguably has the most functions. It’s used to settle the stomach and reduce pain, and it has anti-inflammatory, antibiotic and antioxidant properties. But more important, studies show that ginger can boost metabolism. It appears to do that by two methods: (1) by causing muscle tissue to use more oxygen, which means you’re increasing the number of calories you’re burning; and (2) by increasing lactic acid production, which, in turn, increases fat-burning. Makes that sashimi dinner look even more appealing, doesn’t it?

Taken from Muscle&Fitness Hers.

TOP 10 ANTI-INFLAMMATORY FOODS

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Your body is under attack—only you probably don’t realize it. So what’s the problem? Inflammation. It’s a normal process that is designed to help your body recover, which causes the occasional ache or pain. In small doses, this is fine. But if you’re constantly putting your body under stress—whether from work, illness, or even exercise—your body flips into protection mode. The inflammation that’s meant to protect you instead causes your body to fight against itself. The system breaks down, and you become more vulnerable to injury or even disease.

But all hope is not lost. The process of healing your body can be improved with several small, simple changes. For example, many foods contain anti-inflammatory compounds that can alleviate pain and swelling, and help protect your body. Amanda Carlson-Phillips, the vice president of Nutrition and Research at Athletes’ Performance, lists which foods provides the most powerful boost to your body’s ability to regulate and reduce inflammation. Here are her top 10:

Cinnamon
Once considered more precious than gold, cinnamon is one of the world’s oldest and most coveted spices. Research has shown that cinnamon not only reduces inflammation but also fights bacteria, assists with blood sugar control, and enhances brain function. Sprinkle cinnamon over yogurt, cereal, or oatmeal, or add it to a smoothie or a glass of low-fat milk.

Ginger
This flavorful root is available all year and used in everything from soda to stir-fries. Ginger contains several anti-inflammatory compounds called gingerols, which may relieve joint pain, prevent free radical damage, protect against colorectal cancer, and increase immunity. Ginger is also a natural anti-emetic, often used to alleviate motion sickness and morning sickness. Steep a couple of slices of ginger in hot water for ginger tea or blend it with soy sauce to top a stir-fried dish.

Onions
Onions are packed with sulfur-containing containing compounds, which are responsible for their pungent odor and associated with improved health. These widely-used and versatile vegetables are believed to inhibit inflammation and linked to everything from cholesterol reduction to cancer prevention. Try using onions as a base for soups, sauces, and stir-fries. Other foods with the same benefits include garlic, leeks, and chives.

Tart Cherries
One of the richest known sources of antioxidants, tart cherries are an anti-inflammatory powerhouse. New research suggests that tart cherries offer pain relief from gout and arthritis, reduce exercise-induced joint and muscle pain, lower cholesterol, and improve inflammatory markers. Drink a glass of tart cherry juice in the morning with breakfast or combine dried tart cherries with nuts for a snack.

Walnuts
Walnuts are one of the healthiest nuts you can eat. They’re loaded with anti-inflammatory, heart healthy omega-3 fatty acids and provide more antioxidants than Brazil nuts, pistachios, pecans, peanuts, almonds, macadamias, cashews, and hazelnuts. Walnuts are also a great source of protein and fiber. Top yogurt or salad with a handful of walnuts or eat raw walnuts as a snack.

Turmeric
A mustard-yellow spice from Asia, turmeric is a spice often used in yellow curry. It gets its coloring from a compound called curcumin. The University of Maryland Medical Center found that curcumin can help to improve chronic pain by suppressing inflammatory chemicals in the body. Make a homemade curry with turmeric or mix it into other recipes once or twice a week.

Pineapple
This tropical yellow fruit contains the enzyme bromelain, which is helpful in treating muscle injuries like sprains and strains. According to a study in the journal Inflammatory Bowel Disease, this enzyme may also help to improve digestion along with aches and pains associated with rheumatoid arthritis. Add pineapple to a smoothie or salad to help improve your body’s tweaks and twinges.

Flaxseed
Flaxseed is packed with omega-3 fatty acids which can help to reduce inflammation in the body. The Harvard School of Public Health reports that omega-3 found in flaxseed may help in blocking pro-inflammatory agents. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt. For more omega-3-rich foods with anti-inflammatory benefits, eat soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna.

Carrots
Colorful orange carrots are rich in carotenoids, a group of phytochemicals known to help protect cells from free radicals and boost immunity. They also help regulate inflammation, according to the University of Rochester Medical Center. Add carrots to your salad or cook them as a side dish for any meal. Other carotenoid-rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin.

Dark, leafy greens
Dark, leafy greens like spinach and kale are packed with flavonoids, a phytonutrient that boost heart health and may help ward off cancer. According to the Alzheimer’s Association, flavonoid-rich foods may also reduce inflammation in the brain, possibly slowing the progression of Alzheimer’s disease. Eat a spinach salad a few days a week for a powerful punch of flavonoids. Other good sources are kale, soybeans, berries, tea, or even a glass of wine.

Taken from Livestrong.com.

THE ORDER

“1. Diet
2. Diet
3. Weight Training
4. Sleep
5. Cardio
6. Supplements
Diet is far and away the most important, so I’ve listed it twice. Weight training keeps your metabolism up, and that means more fat burning. Sleep is crucial for recovery, cardio helps burn fat, and supplements can be useful as well–once all these other elements are in place.”

CALF AND SHIN STRESS FRACTURE

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What started off as a pulled back has now resulted in a sore back, throbbing hip, pain behind/side of the knee and a stress fracture in my calf and shin. All left side! I’m very annoyed, to say the least. I know I should’ve listened more to my body. I know I should’ve taken it easy coming back into full training. But I have always believed that unless my body part isn’t falling off, it’ll be fine. Not so fast though.

I called the national medical helpline today to shed some light on what I should do, since I don’t run to my GP very often. I was ordered rest for 24 hours to see if it improves the sore leg. If not, then I need to go to my doctor and get it diagnosed, possibly x-rayed. But hey, I’m resting so I’m sure it will be just fiiiiiine! 🙂

I haven’t rested this much in ages. I even laid on the couch for 2 hours tonight, just lounging. Aaamazing! Have done my research and now I know how to keep working out without putting pressure or aggrevating my leg. Yay!

Now heal leg, heal!

FRIDAY CROSSFIT WOD

Holy schlofogomus it was hard to get out of bed this morning! But as I was arguing with myself, discussing reasons to pull out, I thought: I will never regret getting up and going for a run, but I will almost always (unless I’m sick) regret if I don’t go for a run. Which is so TRUE!! Although very sore from the boxing session I made it to last night, I managed to give the run a good go. I even managed to do a CrossFit WOD consisting of 3 exercises:

  1. Sprint 25 metres x 5
  2. Jump pull-ups 5-5-5-5
  3. Air squats 10-10-10-10

Still need to work on my pull-ups and it’s definitely one of my goals to be able to do them strict or kipping without jumping. Strrrrong!