I hope you are all refreshed and recharged after the weekend or if not that your struggle through Monday isn’t the worst!
I am back with my weeks top three highlights (fitness and health related of course!) so here I go!
With summer just around the corner there is one thing you cant hid even if you buy a bodycon tummy hiding bikini, or one with padding & I am not talking about the top! I am talking about the dreaded cellulite, sure you can buy a nice wrap to cover up but to be honest who wants to walk around with a wrap on all day?
The cool thing about cellulite is that EVERYBODY get’s it… did I say cool I meant fair.
You can be the most body beautiful Victoria secret model, a curvy plus model or anything in between and no doubt you’ll get it! We use to be shown that eating clean would prevent it but to be honest that’s not entirely true, healthy eating will of course have some impact on your body but the best thing for cellulite in many opinions (including my own) is Dry brushing.
Although you need to know how to practice it effectively otherwise you’ll end up with damaged skin, so I have included a step by step on the tips and benefits.
So what are the benefits of dry brushing I hear you say…
- Removes dead layers of skin and other outer impurities.
- Stimulates and increases blood circulation.
- Helps release fatty deposits under your skin’s surface.
- Assists the eliminative capacity of your body’s organs.
- Rejuvenates your cells.
- Strengthens your immune system.
- Increases muscle tone.
- Improves skin texture.
- Helps prevent premature ageing.
As I have mentioned incorrectly dry brushing can actually have a negative impact on your skin so here is a step by step on how to dry brush correctly…
- It’s best to dry brush first thing in the morning before you shower. Start with light pressure until you’re used to the sensation, then move on to firmer strokes.
- Use a natural bristled brush (like those found at naturalalchemist.com) or a loofah as a second choice. Avoid synthetic or nylon brushes or gloves as they’re too sharp and can damage the skin.
- Start with the soles of your feet, use swift upward strokes and brush from the feet, up the legs, working towards your heart.
- Once you’ve covered your lower body, move to your hands and work up your arms toward your heart in the same manner.
- Next (using a long handle brush or get your partner to help out), brush your back.
- Last, work on your abdomen (moving in a clockwise direction to follow the movement of the colon), chest and neck. It’s best to avoid your face as most people’s facial skin is too sensitive.Brush for about three-to-five minutes until your skin is rosy and slightly tingly.
- Always shower after you dry brush to wash off the dead skin.
Breast Cancer Awareness
Secondly this week is something very big this month and that is Breast Cancer Awareness.
October is breast cancer awareness month which gave me the push to go down to the doctor to get checked, although I check my own breasts regularly for any changes its really important that you also get checked by a health care professional twice a year.
What to look out for?
- A lump, lumpiness or thickening in the breast tissue.
- Skin changes such as dimpling, puckering or redness.
- Nipple changes such as an unusual discharge, the nipple pointing in rather than out (unless it has always been this way) or an itchy/ulcerated area.
- A part of the breast that feels different from the rest of the breast.
- A new and persistent pain.
Any difference in your breasts at all really, you should know your breasts (sounds silly yes) but it may save your life one day. If you have had children or breast fed sometimes your breasts can have more predominant milk ducts which can sometimes be confused for a dreaded ‘lump’ in your breast but don’t put it down to guess work always bring it up with a health care professional.
Its important for me to point out although women are the majority sufferers of breast cancer men can also develop breast cancer (less than 1% of all breast cancer diagnosis), it is important for men to be aware of any changes in the breast tissue as well as women.
Baking Goodies (Protein Packed)
I love baking and like to spend at least one of my days off (the weekend), its a great little bonding activity that my son and I do we made gluten, egg, dairy and nut free ‘chocolate’ muffins for him and I made these secretly afterwards as he is allergic to everything.
What you need:
1 cup old-fashioned rolled oats
1/2 cup quick oats
3 scoops chocolate whey protein powder <- I used my forever living chocolate protein powder
1/2 cup brown rice crispy cereal
1/4 cup honey
1/3 cup peanut butter
1 teaspoon vanilla extract
1-2 tablespoon non-dairy chocolate chips
- Line a 9×5” loaf pan with parchment paper or lightly grease with cooking spray.
- Place rolled oats in food processor and pulse until oats are a flour consistency.
- In a medium bowl, mix processed rolled oats with quick oats, protein powder, and cereal.
- In a small pan over medium heat, stir honey and peanut butter until melted and combined. Remove from heat and stir in vanilla extract. Pour peanut butter mixture over oats. Stir well.
- Using hands, press mixture into prepared loaf pan.
- In microwave, melt chocolate chips for 1 minute, and then 30-second intervals stirring in between, until fully melted. Use a fork to drizzle chocolate over bars.
- Let cool in refrigerator for 30 minutes before slicing into 12 bars.
Macros Per Serving:
- 124 cal
- 6 g fat
- 9 g carbs
- 58 mg sodium
- 6 g fiber
- 8 g protein
So that’s my weeks top three highlights, keep a look out for another weight loss post later in the week!