Chia seeds...so what's all the 'hoo-har'???!!

So if anyone has ever read 'Born to run', by Chris McDougall, read a health related magazine or even overheard people talking on the train to work, you might be familiar with the amazing nutritional super seed; Chia seed.
Despite the endless health benefits (keep reading!!), it actually seems to work!
A family friend of mine was told to get his blood pressure and cholesterol levels down or he is at great risk of a heart attack. after doing some research, he turned to Chia seeds. After a few months of eating these wonder-foods, he was able to reduce both his cholesterol and blood pressure to healthy levels.
A relative of mine took Chia seeds as a general 'health tonic' each day, and noticed that she became a lot more 'regular', she felt a sense of increased energy (which the native tribe of ultra marathon runners used as their 'Gatorade' and protein recovery, in 'Born to run') and believed that she was a lot more 'clear-headed' each day. She took a blood test to see if it

- Omega 3's (evidence that it can reduce depression, improve brain function, it contains as 8 times more than salmon!))
- Fibre (1 tablespoon has more than a packet of oats),
-Calcium (5 x more than milk),
-Iron (3 x more than Spinach)
-Antioxidants (4 x as much as blueberries)
- Reduces and balances blood sugar levels (ideal for diabetics)
- High in Protein (contains all 8 amino acids)
- Gluten free (hooray for coeliac's!!).
- Vitamin C (7 x more than oranges),
- Excellent for skin, hair and nails.



So how much do you need to eat each day to notice any benefit?
You should be having a minimum of one tablespoon. Just make sure you drink plenty of water with them as they are very high in fibre.
You can purchase Chia seeds from the health food section of your supermarket or local health food shop.

How can I eat it??
You could easily blend it into your daily smoothie, I sprinkle it on breakfast cereal and yogurt, its great soaked in water over-night (or heated in the microwave if you're in a hurry) to make it gelatinous for your breakfast or as a dessert with cinnamon and yogurt or berries, it can easily be added into soups, cake/bread mixtures, on top of salads or stir-fries....

Have a look at this web site for more ideas! http://www.chiaseedrecipes.com/

Would love to hear how you use it already, or any positive experiences you have noticed by incorporating Chia into your diet!!

Stop saying "I wish", start saying "I will!"

You are your own worst enemy..but also your own best friend. You are the only one who can act on your hopes, dreams and health & fitness goals.
Believe in yourself and make the choice to be amazing today!! I know you are!
Xxx

The power of friendship....we love 'girl friend time' xx

Never underestimate the power of a great support network!
I cannot even count the amount of times lately where I have been the receiver (&extreneky grateful receiver!) of encouraging words, which have given me the extra strength and confidence to follow through with beliefs, ideas and goals.

It's so easy to get caught up in the fast pace of life, that often our priorities shift from the friendship & support we need to meeting an important deadline at work or fill up spare time with other needs such as exercise (by NO means am I saying cut that out!!), grocery shopping, taking the kids to extra curricular activities....when we suddenly find ourselves at a point where we feel alone, lose our inner strength, and unhappy.
The answer is as simple as making time for socializing! Oh yeah-countless research and evidence demonstrates the positive effects of a weekly catch up with 'the girls'!!

So take a big breath, pick up the phone & fill up your diary with at least a once week catch up coffee or glass of vino!
Yes it is hard to make time, but I challenge you to try this for at least a couple of weeks to see if you notice the difference that many women already do!

We are social creatures by nature and a great 'vent' or giggle will make you feel a million times better.

Smile, exercise and SOCIALISE gorgeous girls Xxx

Which milk is best for you?

Overwhelmed by the choice of milks available at the supermarket?
Confused by the different opinions and news articles about which is the healthiest choice?
I know I am, so here is a great article from 'Body & Soul', which outlines the important  'need to know' bits, helping you to feel more equipped to deal with 'milk choice overload'!!!!
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/which+milk+is+best+for+your,16541

Winter fitness woes....brr!!

So I know you're all feeling the same sense of "Owww - it's way to cold and dark to get out of my nice warm bed earlier than I have to!!" as I am at the moment. Yes - despite the odd winter beams of sunshine, the majority of the day is spent below 8 or 9 degrees.
So, what can we do to drag ourselves out of our cosy nest each day.....

- Invest in some exercise DVDs (thankfully we have evolved from the 80's styled lycra aerobics presenters!). There are some great options out there for every interest, length, age and gender. I purchased some 'modern' Pilates, Yoga and Kick boxing and Zumba DVDs last year which I used regularly with my girls (and often boys) Physical Education classes to their great enthusiasm and novelty!!
- A couple of friends of mine go to bed wearing their gym gear. It means that she only has to get up, run out the door with a banana and drink bottle and she hasn't had to think!! If you decide to take your gear off, it often gives you a sense of guilt; which in turn can help push you to leave and on and get the job done!!
-No-one ever came back from a run, group fitness session, class, walk or gym 'sesh' saying 'oh, I wish I stayed in bed - I feel horrible'!!! Just remember the sense of achievement, invigoration and increased level of focus you gain after a nice workout. Love it!!
- Make yourself a energising cup of coffee (or tea) before you head out. Any caffeine lover will agree. Need I say more!!!
- If you are usually an outdoor fitness enthusiast, think about joining a gym over winter. Many gyms offer short term or pay as you go memberships, and are a lot more well-lit, warmer and laden with Personal trainers to push you along!
- Never under-estimate the power of a fitness buddy! If you make an appointment a few times a week with a friend, you're not going to let her down by not turning up or 'pulling out' on her are you??!!
-If you love a good run in the morning (I adore them!) but are over frost bittern fingers and toes, invest in some warmer gear. Most sports stores stock winter gear in beautiful bright colours (Think Lorna Jane, Lululemon, Nike, Rebel Sport). I think I just get excited enough from the idea of wearing the energising bright colours every day :-)
- Think about a midday desk breakaway to go for a walk (bring a work friend for company) when it's often warmer than the start or end of the day, or make an effort to incorporate incidental exercise into your day (Take the stairs, park a little further away in the car park).
- Set up some hand weights next to your TV, so when you watch TV in the warm, you can 'kill two birds with the one stone'!!

Ok. Now the ideas are there. The challenge is on Gorgeous Girls!! Go and get active!!


Would love to hear any other ideas that people use to help them to overcome the winter fitness drop off.............. XXX

- Reward yourself for making the chice to be active

Interesting read....biggest regrets of the dyeing..

http://m.guardian.co.uk/lifeandstyle/2012/feb/01/top-five-regrets-of-the-dying

You are a beautiful, strong, happy woman! Repeat!

Positive affirmations are a powerful motivator, way to overcome anxiety, depression and if used regularly; can change your whole outlook on life!

Repeat after me "I am a beautiful, strong and happy woman", repeat this three times while looking yourself deep in the eye in a mirror. Now do it again with feeling, conviction and a sense of belief. Take yourself seriously when you say this as this is what you are!

By doing this each morning (or creating something of your own that means a lot to you), you set yourself up for a day ahead of being more resilient, feeling more content and hopefully inspired that you can do whatever you dream of!

"I am a beautiful, strong and happy woman."

If you get to a stage during the day where you're well and truly ready to pull your hair out or crawl into a corner in the feotal position - take a big breathe, say your positive affirmation three times and 'attack the world'😉

"you are a beautiful, strong and happy woman", Xxx

Welcome 'Gorgeous Girls'!!

Hi Gorgeous Girls!!

Welcome to the 'Gorgeous Girl' health and fitness blog :-) This website will contain regular health and fitness tips, goal setting and life coaching tools, nutrition and recipe articles as well as a forum for women just like you who want to share anything health or fitness related (even something as small as an achievement or 'positive experience' you had today!) in a supportive environment.
Stay tuned for future developments in......
- The Gorgeous Girl fitness training sessions (group and individual),
- Workshops (LOTS of different topics! for teenagers, young women and women young at heart!),
- Weekend retreats and adventure holidays.....

In the mean time, feel free to comment on anything posted, post your own ideas or questions and keep being inspired to be 'Fit, healthy and happy'!!

Yours,
smiling.........Ash  Xxx