Move Your Butt For Body and Mind

 

Move Your Butt for Body and Mind

 

 

 

Move Your Butt For Body and Mind.

Regular readers will know I hate exercise (find out more in the blog link).  It sounds so dull.  I prefer “activity”.

And I DO move my butt for the benefit of health – physical health and mental and emotional health.

I believe that you need to move your butt for overall health and happiness.  And exercising or activity, help hormone balance. Great for us girls.

So what ARE the actual benefits of activity or exercise?

 

Move Your Butt For Weight Management

Activity raises your metabolism. Aerobic activity like walking , jogging, swimming, cycling, dancing help us lose weight.  Especially interval training.

Weight training to build up or maintain muscle is also important.  Muscle is leaner than fat, so we look better.  Muscle also burns more energy that fat.

But you don’t have to become a body-building, Gym Bunny. There are lots of way to build activity into your daily life and some fun ways to start doing more.

Walking (hey what about Pokemon Go and Geocaching?). Gardening. Vigorous house work. Dancing.

You could even use free hand weights doing “step ups” on an exercise step watching your fave soap.

Or join the kids on the trampoline in the garden.

 

Move Your Butt To Spice Up Your (Sex) Life

Did you know that exercise or activity can boost your sex life? Heck, yeah.

Exercise keeps you healthy and gives you more energy.  Healthy and more energetic people tend to have more sexual energy.   Women who stay active, have an active sex life for longer.

Who knew?

Of course, exercise  supports better body confidence. In turn, that could boost your interest in sexy time.

 

Move Your Butt For A Better Brain

You’re reading and wondering how can exercise improve my brain, Kathy? Have you gone bonkers?

No. Physical activity can help your brain.   If you are active,your brain function is less likely to decline as you get older.   Studies have shown it’s the more active you are, not how hard you exercise.

So little and often.

And it can reduce our risk of dementia in our senior years.

 

Move Your Butt for Better Bones

Any impact exercise is good news for bones.  It builds up bone density.

Think aerobic exercises again like walking, dancing or jogging.

Building muscle also helps, so do some weight training.  It builds muscle and bones.

Core strength and flexibility exercises like yoga or tai chi support better bone health, because they too build muscles. They can also help improve balance and coordination.  Maybe that reduces the risk of falls and accidents?

 

Move Your Butt For A Healthy Heart

Get the old ticker pumping with aerobic exercises can lower bad cholesterol and raise the good cholesterol.

Active people are less likely to have high blood pressure, generally and better circulation.   Moving your butt help blood flow and help more toxins out.  Through sweating and the lymph system.

 

Move Your Butt To Beat Menopause Symptoms

Studies show that exercise helps reduce menopausal symptoms as we get to our late 40s and 50s. It helps with hot flushes and the nasty night sweats.

It also help with better body image.  It helps brain function so you might reduce or avoid any brain fog and memory issues.

 

Move Your Butt To Prevent and Alleviate Depression

Activity raises the feel-good chemicals in our brain called endorphins.

These boost our sense of wellbeing and help relieve pain. Yes, really. This can help lift mood and also help keep depression at bay.

 

Move Your Butt To Balance Hormones

Exercise helps balance hormones. FACT.

Do it for this reason, if no other.

It helps regulate your hormones in so many ways – stress hormones, metabolic hormones and more.

 

Move Your Butt To Boost Immunity

Here’s another great reason to build more activity into your days. Regular, moderate exercise raises white blood cells, which help insight infections.

So activity helps boost your immune system.

Begone you coughs and colds!

 

And my final words are these…

Reduce risk of major illness by up to 50% and lower your risk of early death by up to 30%.  Move.  Your. Butt.

 

Love,

 

 

10 Signs Of Adrenal Fatigue And What To Do About It

10 Signs Of Adrenal Fatigue And What To Do About It.

10 Signs of Adrenal Fatigue and What To Do About It

 

10 Signs Of Adrenal Fatigue and What TO Do About It.

Hey lady, I recognise YOU.

Yes, YOU.

You’re the partner/mother/friend/worker/helper/student/carer/cook/cleaner/taxi driver/party-animal/hostess-with-the-mostess/*pile on MORE here*.

You’re busy. Super efficient. Zipping here and popping there. Always giving. Hardly ever complaining.

You ARE Superwomen…pants over the tights and everything.

And YOU are EXHAUSTED. STRESSED.

Too busy to look after yourself, huh?

It’s only a bit of weight gain.  Sure, it’s normal to be a bit forgetful once you’re in your 30s or more, right?  You’re not really a sugar-addict. 

You’re FINE (Fecked Up, Insecure, Neurotic and Emotional? )

Let’s just check that you’re not TOO stressed. Let’s take a look at your adrenal glands.

Let’s look for signs of adrenal fatigue.

 

A Lickedy-Spit UNBORING Biology Lesson

If you’ve been busy and stressed for a long time, your poor old bod has been flat out. Flat out producing hormones like cortisol (the stress hormone) and other “up” hormones.

Your poor adrenals have been flat out.  Two glands that look like squished apricots.  They sit on top of your kidneys.

Adrenals give out hormones that affect energy, blood chemistry and more.

Adrenals are also important to our reactions to stress.

Speeding up our heart rate. Raising blood pressure. Narrowing blood vessels. Boosting blood sugar.

ALL so that we can do the fight or flight thing.  If a Woolly Mammoth was going to eat us.  Mother Nature designed us so that we could be ready when danger was near.

 

Woolly Mammoths

BUT I’ve had similar feelings.  When I was responsible for millions of pounds, hundreds of people and important projects with looming deadlines.  A “danger” that never went away.

And when such dangers are constant, our bodies are in “fear” mode all the time.  Our hormones are haywire.  We risk adrenal fatigue.  Mine got zonked.

Constant stress causes high levels of the stress hormone cortisol too.  Cortisol helps balance blood sugar.  It regulates inflammation in the body. It’s important for how our cells and muscles work.

But you can have too much of a good thing.

High cortisol can lead to weight gain, forgetfulness, sugar cravings, dry skin and much more.  Sound familiar?

And over time, the delicate balance gets out of whack.

When adrenal hormones get out of whack, other hormones can get out of whack.  It can affect your cycle, fertility, thyroid function and much more.

So how do you know when you have adrenal fatigue?

 

10 Possible Signs Of Adrenal Fatigue

These are common signs and symptoms:-

 

  • Constant tiredness, especially after exercise (if you can be bothered).  Or even trying to get out of bed.
  • Low blood pressure.
  • Low metabolism and/or low thyroid.
  • Muscle weakness.
  • Low immune system and catching coughs, colds and ‘flu.
  • Irregular periods with sore/lumpy breasts.  Also lack of ovulation and difficulty falling pregnant. 
  • Allergies and/or asthma.
  • Depression. 
  • Trouble handling stress and coping with life. 
  • Dark patches, freckles and darkening of the skin. 

If you have any or all of the signs, see your Doctor. They will be able to help diagnose with tests.

But what can you do to help yourself?

Self Care For Adrenal Fatigue

AVOID LIKE A PLAGUE

  • More stress, obvs.
  • Stimulants – yes please quit the caffeine…coffee, tea, chocolate, caffeinated drinks. And cut back on the booze.
  • Sugar and refined carbs because they send your blood sugar, energy and moods on a rollercoaster.
  • Processed foods, non-organic meats and dairy – basically avoid chemicals, added hormones and GMO.

WHAT TO DO

  • Manage stress and busy-ness. Get support or help. Exercise. Meditate. Get creative. Grab “me time”. Do whatever it takes.
  • Get enough rest and sleep.  They are not the same thing.  BOTH are important.
  • Eat for nutrition. Plenty of veggies and fruits, good fats, good quality protein, complex carbs. And stay well hydrated.
  • Take the best quality multivitamin and mineral complex you can afford. You get what you pay for. See a nutritional therapist for specific advice to you.

 

Lovely lady, if ANY of this sounds like you, STOP. Right now. You’re not fine, you’re F.I.N.E

Speak with your Doctor for a diagnosis and start with some super self-care. Today.

Love, Kathy x

Breakfast for Health and Happy Hormones

Breakfast for Health and Happy Hormones

Breakfast like a Queen for Health & Happy Hormones.

I was looking at my Facebook page recently and noticed some photos of the cracking breakfasts I’ve served up this year.  Even if I do say so myself.

I’m such a breakfast fan, I did  little week long campaign called #camPayneforbetterbreakfast * groans at own pun*.   Come on we all heard that old chestnut about breakfast being the most important meal of the day, right?  And that saying that goes “breakfast like a King, lunch like a Prince, dine like Pauper”?

Then it’s surprising that so many (busy) people are still skipping breakfast.

And please don’t polish your halo if you’re snarfing down a coffee or grabbing a (sugar- laden) cereal bar and calling that breakfast.

 

Breakfast is an important meal

So here’s why I’m a BIG fan of a big breakfast and what makes a breakfast of hormone-balancing champions….

Why Eat Breakfast?

1. For energy

If you skip breakfast, you could be going a LONG time without any food. Assuming you didn’t get up for a fridge raid in the night.  And you need food for energy. The longer you go without eating,  the less energy you have. Obvs.

To keep your energy levels good, eat a healthy breakfast each day.

2. For nutrition

Every time you shove something in your mouth, it’s a chance to fuel your body and heal your body.  Yes, food is fuel and medicine.

So eat for nutrition. At least 80% of the time. If not more if you have some particular health goal.

If you skip breakfast you’re missing the chance to nourish yourself with all the good stuff – a variety of foods and loads of nutrients.

If you make poor breakfast choices you could be loading up on sugar, artificial sweeteners, refined carbs, additives and more – all of which can have negative effects on your body, mind and energy over time.  That doesn’t sound like The Breakfast of Champions.

3. For weight management and happier hormones 

Hands up who has ever been tempted to skip meals to save calories and lose weight.  Me. In the past. When you are trying to lose or maintain weight, it can be tempting to skip meals.

But skipping breakfast can actually cause you to GAIN weight. Oh yes.

It goes something like this…

You spend all night in the Land of Nod.  You skip breakfast. By mid morning you are so hungry (and your body is pumping grehlin, the hunger hormone) you could eat your own bodyweight in Chocolate Digestives, so you DO.

OR – with steely resolve – you survive on dust until lunchtime and you’re absolutely starving so order pizza and chips/fries instead of the salad you had planned at the canteen.

You actually scuppered your own your weight loss/management efforts with poor food choices AND you increased the production of insulin (the fat storing hormone) in your body, which can cause your body to well er … store more fat.  Wasn’t the plan, eh?

4. For peak performance  

When you’re really hungry it’s likely you feel weak, tired and even headachey.  Hardly primed for peak performance.

Hunger also affects concentration, alertness and even mood.  A Hungry Helen is not gong to be sharp, focussed, effective, efficient, productive or Happy Helen.

5. For yourself and your family

If you live alone, what better way to start the day with a little quiet time, mindfully eating your healthy breakfast, chewing it well and enjoying a break from distractions of your phone/computer/TV and life’s little challenges?

If you live with others or have kids it’s lovely to sit together mindfully eating etc etc AND connecting by talking to one another, really connecting. And if you do have children it’s great to set an example of how important breakfast is for energy, nutrition and performance.  You’re teaching them life skills and good habits.

What is a healthy, hormone-friendly breakfast?

But not all breakfasts are created equal.

Many contain sugar, artificial sweeteners, refined carbs, processed fats and oils, additives …blah blah blah. And that’s not good news. Even breakfasts that look healthy could be pretty UNhealthy.

I once made a show of myself on a crowded morning train by gasping in horror at the granola bar I just bought in good faith – stuffed full of teeth rotting, waist expanding, hormone harming sugar and palm oil! People thought it was Murder on The Orient Express or something.

Anyway, for a great start to the day I suggest breakfasts that are :-

Nutritious

Energy and hormone balancing

Tasty and look fab.

No-one wants to eat muesli that looks and tastes like sawdust, do they? Least of all me.

My formula for a healthy breakfast is:-

Good protein + healthy fats + fibre = Breakfast Fit for a Queen 

Breakfast Ideas

For example, if it’s a smoothie you’re after check out my ideas for making it super-dooper healthy and filling.

Or choose my chia seed pudding topped with coconut cream, fruit, nuts and seeds.

Even a full English can have a healthy twist if it’s great quality meat and grilled or cooked in ghee served with roasted veggies and wilted spinach?   And eaten only on high days and holidays.

I’ve even made myself drool now.

So I hope I’ve made the breakfast dodgers, coffee grabbers and sugary cereal snarfers stop and think just little about the opportunity they are missing for fuel and medicine at breakfast.

Love,