What mindset do you have today?

This week I was going to write about calcium and how it works for sports nutrition and overall health, but it just didn’t feel right. A friend of mine posted a blog last night and I knew instantly that it was something I wanted to write about. It was all about the mindset.

What type of mindset are you holding on to today? To tell you the truth, for me personally over the last week, has been quite a negative one. Work has been slower than usual, which I expected during winter, but I felt as though I have been failing. Failing at my job and that I am not doing a good enough job for my current clients to refer on. Results in weight loss and sports nutrition do take time, and there is not much I can do about that. Most only need 2-3 consults and they are well on their way to reaching their goals. So even though they may be happy, I still felt as though I was/am not doing a good enough job.

To make things worse, last week I was driving home and one of the ads on the radio say 1 in 3 small businesses fail within the first 3 years. Oh wow, it hit me at that point that I could be one of those businesses. All the hard work I had driven into my business would be gone and I would not be able to do the one thing that I truly love. I don’t want to fail, and I know I have mentioned before that failing is truly one of my biggest fears. These thoughts began to overwhelm me, what if I have to find other work, will I be able to pay for the bills coming through over the next couple of months. I let fear overtake me and my mindset. Each day got worse and worse. Even when work started to pick up and bustle over the last few days, my mindset still was not right. I was thinking it will just slow down again and you won’t have anything for a while.

However after reading this blog yesterday, I decided I need to have faith and believe that I have the power and opportunity to continue to make a difference in people’s lives. I know once I have that belief, and change my mindset from being afraid to fail, I will be successful.

Today is the day I decide I need to be courageous, and even though I am afraid I know I am taking a step forward in the right direction. Procrastination may creep in at times, and I may lose focus, but for how long I let that stay for is up to me. I need to be active in my business goals and work hard for what I want. Only I can make and see change. I am my own facilitator of change.

So what am I trying to say? What type of mindset do you have today? Is it one of defeat, or that you are not good enough to reach your goals? That what happens will happen. Are you afraid of not seeing change. Or it not being fast enough for your liking.

Every kind of success has some kind of struggle. If you truly want to change your life, change the way you feel about yourself, CHANGE YOUR LIFE. You are the only one who can make the decision to change the way you look at life, no one else will do it for you. Yes it will be slow and hard at times, but that’s life. Don’t look at someone else’s journey and say that they get it easier than you. You do not know that, they may have their own struggles that you may not see. Some can mask their frustration or fears well. They have their own journey and you have yours. The longer you focus on what they have, the less you focus on yours. Do what only you need to do to be successful.

If you want weight loss, or to be successful in your sport, only you can do that. Yes people will help you along the way and give you the right tools to reach that goal through meal plans, training programs, and life coaching, but ultimately, you decide how much you want to change.

You are in control of your own destiny. Build the right mindset today, and see a new person arise.

Talk soon!

For anyone who is interested in reading the blog I have attached the link below.

http://www.inc.com/lolly-daskal/7-mindsets-that-will-radically-improve-your-life-right-now.html

Vitamins A, D, E & K

Vitamins A, D, E and K belong to the fat soluble vitamin family. These vitamins are stored in adipose tissue (fat) and the liver and is one of the reasons they are called fat soluble. Fortunately, these vitamins are stored longer in your body more than the water soluble vitamins (B & C) and if consumed in too large of a quantity can become toxic. As a result, these nutrients are not ones that need to be consumed in abundance every day, but more so in small amounts to keep variety in the diet.

Vitamin A

Vitamin A is important for vision, reproduction system and immune function and alike the following vitamins come in a variety of forms. (retinol, retinal, retinoic acid etc) Retinol is responsible for the structural integrity of a number of cells throughout the body. Retinoic acid is responsible for embryonic development especially for the eyes, ears, spinal cord and vertebrae during development.

The most commonly known function is for eyesight. Did your parents ever tell you the tale to eat your carrots so you can see better at night? Well its true! Retinol changes light to neural signals for vision. If you don’t consume enough, you will not be able to see as clearly!

Vitamin A is found abundantly in orange vegetables like carrots, pumpkin, sweet potato, capsicum, tropical fruits, eggs, cheese and fish. Consuming a couple of these sources each day will provide you with enough vitamin A for good health.

Vitamin D

Vitamin D is essential for strong bones, strong muscles, is an anti-inflammatory and assists in building a healthy immune system. It is a hormone that controls calcium levels in the blood, and is also vital for the absorption of calcium, iron, magnesium, phosphate and zinc in the gut. So if you are missing out on vitamin D, you may also be missing out on a number of other nutrients important for muscle contractions, good energy levels, sleep and bone health.

The easiest way to get Vitamin D synthesised is by direct sunlight! 10 minutes on the back and front of your arms and legs in summer and 20 minutes in winter. Vitamin D is also found in animal based products like eggs, fish, and dairy foods including butter or margarine.

If you spend the majority of the week inside working, and may only get a few minutes of sunshine a week especially in winter, take the time to get outside. Go for a walk or sit in the sun during your lunch break at work. On your days off make sure you spend some time outside!

Vitamin E

Vitamin E is an important antioxidant. An antioxidant protects healthy cells in the body from being damaged by free radicals. Too many free radicals within the body can contribute to cardiovascular disease and cancer.

Good sources of Vitamin E include nuts especially walnuts, in vegetable oils, low fat/skim milk, eggs, wholegrains and leafy green vegetables. However when consuming nuts or oils, make sure you do not overdo it because they are still high in calories. Be wise with portion sizes throughout the day. 5 walnuts is a good portion size to help with vitamin E intake J

Vitamin K

Vitamin K is responsible for blood clotting. Without enough vitamin K, small cuts can bleed for a long time or big bruises can occur from small injuries. Bruising in the most common characteristic I find, covering a person’s arms and legs. This can also be a sign of a lower iron intake, so be mindful that there could be a couple reasons to explain the bruising.

Vitamin K is found in most green vegies (broccoli, asparagus, cabbage, okra, brassica veggies, basil), mung beans, soy beans, dried fruit and olive oil. Dark green leafy vegies have so many good vitamins and minerals and should be consumed a couple times a day. Baby spinach is my favourite and I have probably 2-3 C of it a day!

The biggest tip I can give anyone, is make sure you are getting the variety of fruit, vegetables and good sources of lean meat and eggs with a few wholegrains. If you do this you will get what you need!

Speed up your metabolism with Iodine

Over the next few weeks I want to breakdown a number of micronutrients. Why? Because if you are want to enhance your training, lose weight, or just feel better about yourself, if you don’t have all the nutrients in your diet, you will not see those results as fast as what you could or see any result at all!

The first nutrient I want to discuss is Iodine which I find most people are not consuming enough of!

Iodine is vital for thyroid function . The thyroid is an organ that sits in the middle of the throat. Its primary function is to secrete hormones required for metabolic functions such as growth and energy expenditure. Basically it provides the hormones that determine how fast or slow our metabolism will be. If the thyroid is overactive your metabolism is fast, if it is underactive your metabolism will be slow.

Two hormones produced by the thyroid are responsible for the metabolism called thyroxine and tri-Iodothyronine (T3 & T4). Iodine is responsible for the production of T3 and T4. So if you do not consume enough iodine in your diet you may not be producing enough of these hormones to help speed up your metabolism, therefore making it harder for weight loss!!

Now after saying this, it does not mean you need to go crazy on the iodine consumption because too much can be toxic to the body. You need to be able to find the right balance of too much versus not enough!

The foods with the highest concentration of iodine are seafoods and seaweed! Oysters are the highest, along with tinned salmon. Dairy has a higher level of iodine as well as the sanitisation of the equipment used to sterilise the equipment had iodine in it, however these techniques are being phased out and dairy is not as much of a reliable source as it used to be. Most soils also contain higher levels of iodine, so most fruits and vegetables will contain it. However not all soil quality is not what it used to be and certain terrains have lower levels. Dark Green leafy vegies seem to have the highest levels of iodine! However, as a few foods are now fortified with iodine, including bread and iodised salt. Lastly water has iodine in it as a result of the purification process. So drinking more water will help with your iodine intake!

I am not that much of a fan of supplements unless I know they work well. However I was shown and have tried one supplement by ATP Science called T432. It provides iodine along with zinc and selenium to help increase your metabolism and burn fat. I have tried this product and have noticed a difference and is one that I will continue to promote! Here is the link to the product. http://atpscience.com/shop/capsules/t432/ which explains a few of the points I have already discussed.

If you do not want to spend the money on the product, make sure you get enough of the listed products above. Or, check in with me and I can give you a nutritional break down of your diet and let you know if you are consuming enough iodine to help your metabolism work at its best!!

Consistency is the key

This week I wanted to discuss something that is as simple as consistency. This is consistency in training, consistency in your nutrition and even consistency in your emotions or how you mentally address a task. Many people struggle with gaining consistency in all aspects of life and I know I am definitely one of them.

But the reality is, if you are consistent with the path you need to take to reach the goals you have, you will see those results.
Consistency in training:

If your goal is to become a train and be an athlete or if you just want to become a strong athlete, but are struggling to see results. Do you consistently training with a great coach, great program and with other likeminded individuals to push you in the right direction. My first question to you today is how can you expect to see decent results in training if you do not consistently show up to training and complete the program set for you. What about if you turn up but only occasionally complete the whole program or put in half efforts. Say if your strength isn’t increasing or you’re not becoming faster or more agile, who do you blame. Your coach, the programming, the atmosphere around you? Or do you blame yourself for not doing what was set for you or work at the required intensity.? If you haven’t consistently done the work, how can you expect to get stronger.
For example, for me personally, there was a couple weeks after my first competition that I was not able to turn up to my training sessions. When I went back after about two weeks, I felt like I had gone backwards in technique and strength. I was worried that the programming wasn’t working but in reality I had no one to blame but myself. I didn’t turn up and get the work done! Put in the consistent effort and time and you will see results!

The same goes for weight loss; are you doing everything you need to in order to see weight loss? Are you eating properly, or are those extra foods creeping in. Are you getting in enough cardio training to help see changes. Most importantly – are you getting enough of both cardio and good nutrition at the same time?

What does your nutrition regime look like? Is it something that you may only follow for a couple weeks, or is it a lifestyle change? If you don’t have a nutrition plan in action that is easy to follow and targeted to your goals, training, lifestyle and routine are you really doing everything possible to see results. Set yourself up for success. Find a plan that will work for you. I have changed my own nutrition plan a number of times to find what works well for my lifestyle and training at that time. If I don’t I know I’ll falter and set myself up for failure.

The same goes for cardio. If you have your nutrition right but you aren’t seeing weight loss, are you doing enough cardio for fat loss? Even more so, are you doing it consistently throughout the week? Or because it is too cold and you don’t want to get out of bed in the morning it has been on and off. I know I have done this many times, especially in winter. But you need to decide what you want and go for it. I have said this plenty of times before but you need to control your own outcome!

Consistency in nutrition and training will get you the results you want. However consistency for a week is not long enough. So don’t be upset if you don’t see fast results straight away. Be consistent for a few months at  a time. Give yourself a one day break here and there. But stay consistent! This relates well to mental or emotional consistency. Are you committed to seeing change, or do you struggle mentally committing to a program? As hard as it is and as much as you feel like you are putting in all this work and only seeing small results. Find the path that works for you and keep on it. You will see the results you want if you keep strong!

I know I have asked a lot of questions, but hopefully this will give you something to ponder.

All the best

 

 

Beef and root vegetables

Beef and root vegetables with broadbeans

500g of chuck steak
1⁄2 tsp of dried thyme
1 leek white part only cut into thick slices
1 celery stalk
2 garlic cloves
400g of sweet potato cut into wedges
400g of pumpkin cut into wedges
250mL of red wine
1 small tin of tomato paste
1tbspn of cornflour
1.5 Cups of frozen broad beans

Trim beef of any fat and cut into ~4cm cubes. Put beef in the slow cooker and sprinkle over thyme and season well with salt and freshly ground black pepper.

Add Leek, celery, garlic, sweet potato, pumpkin, wine and tomato paste. Cook on high for 4 hours or until the beef is tender

About 20 minutes before the end of cooking. combine the cornflour with a little water to make a smooth paste and stir into the beef and the vegetables along with the broad beans. Continue to cook until broad beans are cooked through, then serve.

Makes 4 serves

Reading a Nutrition Label!

I want to go through a nutrition label with you all, because I find most people misinterpret a label! So I will break it all completely down.

This is probably some type of yoghurt you can buy at the supermarket.

nutrition

Serving Size/Servings per packet – Make sure you check how many servings are per packet! Most people do not realise that there are more than 1 serving per packet/drink. E.g. Fruit juice/flavoured milk typically have more than one serve per bottle! Check you aren’t consuming 2-3 times more calories than what you should be!

Energy – is the amount of calories or kilojoules the product provides. Pretty simple, the higher the number the more kilojoules you consume!

Protein – this one is pretty simple in comparison to carbohydrates and fat. It will tell you how many grams of protein it is has the product. However, just because some products have protein in it, does not mean the body will readily absorb or utilise it. The better the quality of the protein, the more readily it is taken up by the body to help maintain or increase muscle mass. Better quality proteins come from animal products such as fish, red meats, white meats, dairy products like milk, yoghurt, cheese, eggs, nuts and seeds.

Fat: This is where reading a nutrition label can become tricky. Manufacturers do not have to tell the consumer what type of fats are in the products. For example, you can see there is a total fat section and a saturated. Some products also have trans fats written also. Total fat is the amount of fat in the whole serve. If you look underneath it you can see 4.5g is saturated (which is your bad fat). So where does the other 2.9g come from??? These are unsaturated fats (good fats)!!

Carbohydrate Total: Again the same as the fat – carbohydrate include sugars (both added and natural) and fibre. Unfortunately, labels do not have to provide how much of the sugars are added or natural. Fibre is typically included on a nutrition panel, however, this product does not have any in it.

If you look at the ingredients list, you can see that there is milk, different kinds of fruit and added sugar in the product. Therefore not all of the 18.6g is added sugar. There could be 10-12g of natural sugar (fruit and milk) and 6-8g of added sugar. Which is about a teaspoon! So really not that much in the whole scheme of things! Some people can become confused and add both the 18.6g and 18.6 together and say ooh there is 37g of sugar in this product! They are completely wrong! Remember not all sugar is bad or added. Make sure you read the label properly! A large banana has roughly 20-25g of carbohydrate in it (both fibre and natural sugar), which is more than this product! Does this mean bananas are bad! No, not at all!!

Sodium is your salt content. Personally I find going over 100-200mg of sodium per serve is probably a little excessive, especially if it is something you have at every meal. The recommendation for daily consumption is around 2400mg.  Don’t forget this is sodium in fresh fruit and vegetables as well! So you will need to take that into consideration. Generally I find most people are ok unless they eat a lot of highly refined processed foods.