Guest post: Exercise during cancer recovery

 Today's blog post is written by Melanie Bowen.
Melanie is currently a Master's student with a passion that stems from her grandmother's cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness.  To read more from Melanie, visit her blog for the Mesothelioma Cancer Alliance. In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.

 

Exercise During Cancer Recovery

The diagnosis is enough to send your brain reeling. When you're diagnosed with cancer, it is typically followed up with a series of tests and days filled with doctors. It is truly a life-changer and you may start to question everything you do. Should you keep your diet the same? Can you keep up with your exercise routine? Should you even exercise at all? It is important to follow the recommendations of your physician, and there are always exceptions, but cancer may not be your excuse to get out of breaking a little sweat! Depending on where you are in your recovery will affect what type of exercise is best. We'll break that down a little further to help you get started.

Light Exercise

Patients undergoing aggressive treatment for mesothelioma or other lung-related cancers can perform light exercise. Light stretching is an example of a simple light exercise. As long as you maintain your normal breathing and chat with a friend easily while performing the activity, it falls into this category. Stretching can be done while standing or sitting down, depending on your condition. If you are confined to a chair it may be as simple as raising your arms up overhead or reaching behind your back for several repetitions.

It might sound simple, but the benefits are far-reaching. Light stretching can ease depression and fatigue. Stretching obviously increases flexibility, but it also boosts feelings of tranquility while physically challenging your body so you are able to get a better night's sleep.

Moderate Exercise

You've recently completed your cancer treatment and are ready to start building up your strength. With a moderate exercise program you'll break a sweat after about 10 minutes and can still chat with your friend, but your breathing will be more rapid. Water aerobics or aquatic exercise is a wonderful place to start. The buoyancy of the water eases stress on your joints but the resistance of the water works your muscles no matter which direction you move. It is safer for raising your body temperature because you dissipate heat more effectively in the water. It is a fun way to increase your strength and flexibility while regulating your weight. Exercising in the water is also a good way to enhance your stamina.

Advanced Exercise

This level is for those who are in the advanced phase of recovery and would like to get the spring back in their step. Weight training is an excellent method to achieve this goal. Your body becomes more powerful while you feel more energized. Lifting weights increases bone density and muscle, which will help burn more fat. It is especially beneficial if you have had stomach or prostate cancer, which can cause you to lose muscle mass at an alarming rate. Using exercise machines at a gym are a great way to get started. The machine helps you maintain good body mechanics to avoid injury and it's easy to track your progress. Free weights are also easy to use and can be very effective when combined with moves like lunges or squats.

Cancer can be scary enough without stripping you of everything normal in your life. Exercise is a great way to boost your energy and your spirit. The benefits of exercise greatly outweigh its conveniences. Actively participating in a fitness program is also a way to keep feeling more like you.

P.S. Today (Sunday 2nd June) is National Cancer Survivor Day, just thought I'd mention it.

Obsession: yoga video (part II)

My newest obsession: Meghan Currie's yoga video "Mad love".

Just watch it and you'll understand.



// I'm off for a mini-vacation to South Karelia (Eastern Finland). I'll be able to go to the gym once, which means that I'll most definitely bring my yoga mat. I'm not even closely as flexible as Meghan (especially after my killer workouts this week), but you know what? I don't care. I'll finish my yoga as flow-y as possible. This one is all about breathing and moving to my own rhytm.

Have a great day,
/Ulrika

Supplement info: Magnesium

Good morning, happy people!

After writing the "Diet tip of the day: Drink more water" - post I've received a ton of questions on supplements and superfoods. Therefore I want to share my knowledge with you guys. This is the first part of my "supplement info"-series. My main goal is to introduce some of the most important supplements any athlete (beginner, intermediate or professional) should be taking - giving you a description of why they work and some tips on using them correctly.

Do you want to improve recovery after a really tough workout?
Do you want to sleep better at night?
Do you wish to reduce muscle spasms, cramps and improve your tolerance of vigorous physical activity?

Magnesium is the fourth most abundant element by mass in the human body and is essential to good health. It's ions are essential to all living cells, where they are needed in manipulating important biological compounds like ATP, DNA and RNA. Magnesium is required in the catalysation of more than 300 enzymes in the human body, and it has been detected in nearly 4,000 binding sites of human proteins.

Magnesium is important to metabolism, enzyme function, the proper function of the nervous system, the uptake of calcium, the immune system, muscle function (keeping the heart beat steady - the heart is a muscle), strengthening bones and protein synthesis. Taken correctly, magnesium prevents stroke and heart attacks; and can help pain in fibromyalgia, migraine and premenstrual symptoms.

Magnesium is essential in a healthy diet. Magnesium, just like Vitamin D, plays a part in many chemical reactions and functions in the human body, and deficiency is therefore challenging to diagnose. Many people may not have enough magnesium stored in their body because they fail to get the recommended amount of magnesium from their diet. Having enough body stores of magnesium can prevent stroke and heart attacks and immune dysfunction.

Common first symptoms of magnesium deficiency are numbness and tingling, apathy, memory loss and learning difficulties, nausea, desorientation, sleep disorders, irritation, muscle spasms and cramps, headache, loss of appetite, fatigue and weakness. Magnesium deficiency can cause asthma, diabetes and osteoporosis. Keep in mind that many of these symptoms are general and can be caused by many other things than magnesium deficiency!
Magnesium deficiency is usually caused by a disease or dysfunction of the intestines (diabetes, kidney dysfunction, irritated bowel syndrome), certain types of medicine (diuretic compounds, birth control pills and antibiotics), stress or alcoholism.

Good dietary sources of magnesium include green vegetables (spinach, agar, green leafy spices), fruits like banana and avocado; beans and peas; tomatoes, ginger, cumin, fish (halibut), nuts and seeds (especially cashews, almonds, sunflower and pumpkin seeds), and whole, unrefined grains. Refined grains (e.g. white flour) are generally low in magnesium, because when they are processed, the magnesium-rich germ and bran are removed. So make sure you eat whole-grain products in stead of processed foods! Coffee, cocoa and tea are also good sources of magnesium. When it comes to cocoa, choose raw cacao (here's why).

Keep in mind that carbonated drinks like sodas decrease the uptake of magnesium, as does taking large amounts of calcium supplements.

Magnesium dietary supplements are widely available. Here's a short description of the different forms of magnesium supplements:

Magnesium oxide is one of the most common forms in magnesium dietary supplements, because it has a high magnesium content per weight (60%), but it is the least bioavailable. Magnesium oxide works mostly as a laxative in the human body, so don't overdose on it - you'll feel the consequences pretty fast.
Magnesium citrate has been reported as more bioavailable then oxide or amino-acid chelate (glycinate) forms. Citrate is a common form of magnesium in supplements, you'll find it in almost every supermarket.
Magnesium glycinate is a highly bioavailable form of magnesium, and it provides a high level of absorption and is considered ideal for those who are trying to correct a deficiency. (It's also the form I mostly use).
Magnesium chloride or lactate has only 12% magnesium, but it is still more bioavailable than magnesium oxide.
Magnesium stearate is a potentially harmful additive, a binding ingredient in drugs and mints, and shouldn't be used as a magnesium supplement. According to a health-oriented website magnesium stearate (or the stearic acid in it) can lower your immune system and potentially prevent the absorption of nutrients in your intestine. So, steer clear of magnesium stearate.

So, what did you learn? Don't use magnesium oxide, take almost anything else. Except for magnesium stearate, that is. Read the labels on your supplement bottles! If you're unsure about supplementing on magnesium, leave a comment or send me a message - I'm glad to help.

Excess magnesium in the blood is filtered at the kidneys, so it's difficult to overdose on magnesium from dietary sources. With supplements, overdose is possible, but mostly in people with poorly functioning kidneys.So you shouldn't worry.

<sup>Picture source 1 2

 Hope you're having a great day!

/Coach U</sup>

Friday motivation.

My motivational moodboard of the week:

 

 

Hi peeps.

I'm going through some serious sh*t in my personal life, but you know what? I'm strong, I'll get through it. I'm more motivated than ever to work out like crazy and to get shredded by August. Heck, I'll be in top shape in July.

No excuses, just get it done.

/Coach U

Picture source

Diet tip of the day: drink more water

75 % of your body is water - in fact, 70-80 % of your brain tissue consists of water. If you're dehydrated, your body and mind are stressed.
Every chemical reaction that takes place in the body needs water - basically, your cells need water to function properly. By drinking water I mean drinking pure water; not coffee, beer, coke, juice or other sugary fluids.

If you wait until you're thirsty, your body is already a little dehydrated. Symptoms of dehydration may include dry skin, loss of skin elasticity, increased wrinkles, dry eyes, thrist, tiredness, dry mouth, headache, constipation, dizziness or lightheadedness. Severe dehydration may result in low blood pressure, rapid heartbeat, confusion and fever.

Water affects your health extensively. Your body needs water to recover from injuries and diseases, to detox (cleanse the body of contaminants), and to improve digestion. Decent hydration will boost your energy levels, increase your mental sharpness and help boost your immune system. Drinking water helps you build muscle tone (helps muscles to contract better), decreases muscle cramps and lubricates joints. Best of all, water may help you lose those extra pounds you've been trying to shed.

According to a study (Davy et al. 2010) drinking water before a meal has been proved to aid weight loss. The study states that drinking two (2,5 dl) glasses of water before every meal affected the participants' eating habits - in fact, the participants ate in average between 75 and 90 fever calories during the meal. The participants were successful in keeping the weight loss even 12 months after the study. Basically, water makes people feel satisfied and keep hunger off, at least in the older population.

How much water is enough? That's a tough question, since a person's need of water depends on age, body size, physical activity and weather. An average adult needs at least two litres of water a day. You'll need a lot more water if you're physically active, spend a lot of time in a dry environment (for instance, if your home or office has an effective airconditioning system) or if your environment is very warm and you sweat a lot. Keep a glass of water or a bottle nearby to remind you to stay hydrated. When in doubt, drink a little more. ;)
Drinking much water won't give you a bloated body - water retention is caused by eating too much salt, not by drinking much water. In fact, drinking water helps you get rid of feeling bloated, since it flushes the body.

I'm not saying that water is a magic potion, but it can aid you in losing weight. Water makes you feel fuller and revs up your metabolism. Acccording to some sources drinking ice cold water makes you burn even more calories, since your body has to warm it up - but seriously, you'd have to drink a lot of icy water to lose weight solely on that method. A study showed that drinking approximately 5 dl of near-freezing water only burned approximately 4 kcal. Your diet makes a bigger difference to shedding fat.

Remember, that there's also a possibility to drinking too much water (water intoxication). Water intoxication is not easy to achieve, trust me. Obsessive-compulsive water drinking or an extended athletic activity, where the athlete drinks a lot of water, may cause water intoxication. This means that electrolytes (especially sodium and potassium) in the blood are diluted to the point that it interferes with brain, heart and muscle function. Athletes tackle theproblem by using sports drinks with minerals to keep their body in balance. 

Here's a link to an online water calculator, check it out!

A few tips to drinking water:

• As I said earlier, keep a glass or bottle of water close by at all times, to make sure you remember to hydrate. One tip is to fill a 2l jug of water in the morning and making sure you empty it during the day. I usually fill a 650 ml glass bottle with water three times at work - and I drink a big glass of water with every meal. Think of places you can stash your water bottle (your purse, the car, on your desk at work..)
• Create your own vitamin drink. For example, try one of my smoothies!
• Drink a glass of water with every meal. By sipping water during your meals you'll enjoy your food more and slow your eating. 
• Drink herbal teas. Try different infusions and enjoy them after meals - you'll aid your digestion by drinking a warm tea after a heavy meal.
• Try berry- or veggie flavoured waters (see picture below). For example, you could stuff a mason jar with ice cubes, citrus slices and some mint leaves - add water and enjoy.

Cheers!

/Ulrika

Picture source 1 2 3


References:
Brown, CM; Dulloo, AG; Montani, JP. Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking. J Clin Endocrinol Metab. 2006 Sep;91(9):3598-602
Dennis, EA; Dengo, AL; Comber DL; Flack, KD; Savla, J; Davy KP; Davy, BM. "Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults", Obesity 18 (2): 300–307
Popkin, BM; Barclay, DV; Nielsen, SJ.Water and food consumption patterns of U.S. adults from 1999 to 2001. Obesity 13 (12): 2146–2152

Clean eating smoothie: part 7

Good morning, fit people!

Today's clean eating recipe is a pineapple and berry smoothie. It's simple, it's packed with vitamins and other antioxidants and it tastes wonderful.

Now, before I reveal the simple recipe, I want to share the health benefits of the basic ingredients of my smoothie.

Health benefits of pineapple
Pineapples are rich in vitamin C, vitamin A and B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like calcium, phosphorus, potassium, copper and manganese. Potassium (K) is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper (Cu) is a helpful cofactor for red blood cell synthesis. Manganese (Mn) is a trace mineral your body needs to build bones and connective tissues, and it also is a co-factor for an enzyme which battles free radicals.
Since pineapples have these anti-inflammatory qualities, eating pineapples can greatly ease the pain of arthritis, carpal tunnel syndrome and gout.
Pineapples are also the source of bromelain (a mixture of protein-digesting enzymes). Bromelain helps regulate the secretions in the pancreas to aid in digestion, and it neutralizes acidic fluids in the gastrointestinal tract.
Pineapples are 94% carbohydrates, so if you're on a carbohydrate-restricted diet, keep your pineapple intake at one cup per day.
Always go for fresh pineapple when you have the chance. Here's a great seven-step wikihow article on how to tell if a pineapple is ripe.


Health benefits of lingonberry
Lingonberries are supposedly one of the richest sources of polyphenols. The little red berries are an excellent source of vitamin A, B and C and are packed with minerals like calcium, magnesium, phosphorus, copper, sodium and potassium, and also flavonoids, especially quercetin. Quercetin has anti-inflammatory and antioxidant properties, but it also has antihistamine properties that help alleviate allergy symptoms.
Lingonberries contain tannins that help boost the walls of blood vessels, resolve mineral metabolism and neutralize toxins. Like other dark red and blue berries, lingonberries boost the levels of good cholesterol and improve blood pressure. Also, lingonberries contain a berry biocomplex that reduces hardening of blood vessels. Lingonberries are and excellent addition to a diverse diet, since it improves heart and circulatory health. Apart from being rich in essential nutrients, lingonberries are also a good source of Omega-3 fatty acids.

Health benefits of blueberry
The nutrients in blueberries include selenium, iron, potassium, copper, zinc, manganese, anthocyanin, vitamins A, C, E and B complex. Several studies show that blueberries can improve brain function and prevent (or slow) the progress of Alzheimer's and Parkinson's disease. Blueberries also improve glucose and insulin levels, and reduce abdominal fat. Like lingonberries, blueberries are a heart-healthy superberry. They also boost your immunity, since they are packed with enzymes with antibacterial and antiviral properties. The blue shade of blueberries provides anthocyanin, which is rich in bioflavenoid and antioxidants.
Both lingon- and blueberries are excellent to use both fresh or frozen.

Now that you know why I like my berries so much, here's the recipe to my antioxidant-packed supersmoothie:

Clean eating: Pineapple and berry supersmoothie
1 dl fresh pineapple chunks
1 dl lingonberries
1 dl blueberries
1-2 dl water, coconut water or any clean eating liquid you prefer to use

Place all the ingredients in a blender, blend until smooth. Pour in a tall glass or protein shaker and enjoy :)

Tip #1: I use this as an addition to my breakfast omelette. In case you plan on having just a smoothie for breakfast, make sure you get enough proteins. The protein count of this smoothie is really low, so feel free to add a protein powder or quark to the mix.
Tip #2: Since pineapples are diuretic (drive water out of the body), make sure you drink plenty of water with your smoothie.
Tip #3: For an added "superfood effect", add a tablespoon of maca, a teaspoon of Opti-MSM and a teaspoon of lucuma to the smoothie.

Now, I'm a regular multitasker in the mornings. I brush my hair while I let my dog out, I get dressed while my omelette is cooking and I enjoy half of my breakfast in the car on my way to work. Today I poured my smoothie in a protein shaker and drank it whilst commuting. It ain't pretty, but I got to get my natural vitamins in the morning!

Cheers!

/U

Picture source 1 2

Workout schedule for January and February

Hi peeps,

I want to share my workout schedule with you guys. This is a schedule I'll keep up for two months, starting this week.

If you missed yesterday's post about my new year's resolutions, read it here. I've modified my usual workout schedule quite a lot, trying to keep it as simple as possible without putting too much stress on my body.

I reached my goal before Christmas, by the way. I deadlifted a 5 reps set with 100 kgs and benchpressed a set of 6 reps with 50 kgs. Soooo happy.

Monday
Leg workout - supertough crosstraining strength & plyo workout. This is a set I would love to do with a friend, since lifting heavy and jumping high is really tough, and a little competition never hurts.. If I'm the winner, of course ;) No, just kidding. Four rounds of 15 burpees superset with 6-8 heavy deadlifts is so much more fun to do with someone else cheering me on.

If you don't puke, faint or die KEEP GOING!

Tuesday
Upper body crosstraining workout.

I still love my handstand push-ups and chin-ups, and I won't stop doing them. I've added a few basic dumbbell exercises to this workout - you'll see it with pictures as soon as I recruit a friend with me to the gym.

Wednesday
Low-impact leg & core workout at the gym, focusing on my glutes and deep abs (i.e. M. Transversus Abdominis). I've modified a few Tracy Anderson's leg series to match my goals, so I do them with a pulley or elastic bands. This workout includes a lot of bodyweight training, too. Workout coming up...

Thursday
Pole dancing at my local gym. Love. Pole dancing really works my upper body, I'm sore in places I didn't know existed. Gripping the pole, climbing it, spinning on it makes me work my muscles in a way I haven't done before. I love it.

Friday
Yoga.
I love the feeling after a great yoga workout. Energized, but not drained. Remember my motivational yoga video? Check it out here.

Saturday
Endurance training of my choice - dancing, jogging, skiing.. Anything that I find fun at the moment. This is the part of my workouts that I do for me and me alone.

Sunday
Rest day.

This workout schedule is missing my daily walks with my dear little puglet (it's a dog, in case you don't know) and my evening stretches. One of my goals for January is to increase the range of motion in my hips.

Hope you're feeling inspired!

Love,
Ulrika

Picture source: Fitness girls on facebook

New year's resolution: goals for 2013

Hello beautiful people,

I hope you had a splendid Christmas and NYE - now that you're (hopefully) back to your normal routines regarding eating and working out, I'd like to share my top 5 goals (i.e. New year's resolution) for the year 2013.

1. I will stop competing with others and do more stuff for ME.
This one is really tough for me. I've already written a few texts about motivation, and to be quite honest, I have no problems with it - quite the opposite. I'm strongly externally motivated, i.e. competitive. Last year I would have written phrases like Squat deeper than the guys at the gym, finish first on a 10K run, lift heavier than any girl I know. This year I'll compete with myself, and no one else. I will do more stuff I actually love, i.e. dance like nobody's watching. I'll start this tomorrow with poledancing ;)

2. I will make sure that I rest enough.
I've learned to accept the fact that I have a sleeping disorder. I wake up at 5:15 every morning and go to bed after 11 p.m. I have chronic black circles under my eyes, and I'm ready to get rid of them. I'm launching a huge battle against my sleep deprivation and stress levels, starting today. My means are clear, too. Less running, more yoga. Less coffee, more sleep. 1-2 rest days per week (now that's a tough one!).

3. I will be in the best shape of my life on August 10th, 2013.
Do I really need to explain this further? I have a few motivational pictures I'd like to share with you guys, here goes:

Picture source
That's Nicole Wilkins, by the way. She's an IFBB Figure competitor, and I absolutely adore her. I don't need to be as ripped as she is on stage, but her off-season body is smashing. I'd love to look like that.

Now, I'm reeeeeally far from my goal #3, but you know what - I don't care. I'll beat the odds, you'll see. I have a metabolic disease which affects my hormonal balance (and therefore my body composition), and I hate it - but I will give 110% and work with what I've got.

4. I will spend less money on excessive junk.
By this I mean that I'll think twice before buying any clothes or any other unnecessary sh*t. I'll bring my lunch and snacks to work to avoid spending excess money on groceries, I won't go shopping unless I actually need something and I'll sell my clothes online or at a thrift store before August.

5. I will start enjoying my meals more.
I'll keep eating healthy and clean, but I will enjoy my meals a lot more. Ever get the feeling that you eat the same stuff week after week, lacking variation and taste? That's my November and December for you, ha-ha. I promise myself that I'll eat more stuff that I actually enjoy, and not choose foods solely based on their nutritional value. Food is fuel, but it's a big part of my life and I should teach myself to enjoy every meal more.

Here are my top 5 goals for the year 2013. I wish you a healthy, happy new year and hope to hear your goals and resolutions ;)

Love,
Ulrika

Testing, testing.. FAST Pudding

FAST Pudding is a new protein product, launched by FAST Sport Nutrition in October-November 2012. Finnish personal trainers, fitness models and competitors have been "hyping" this for a month now, and I've been meaning to try it out myself to see what the fuss is all about. Now, because this is a Finnish product, I'll be writing this in Finnish, too.

The product comes in two flavours: creme caramel and chocolate. I got my hands on a 700 g bag of creme caramel. The bag costs around 26€ and will give me up to 24 servings of pudding.

The instructions are very simple: mix a scoop of protein pudding powder with 1,5-3 dl milk in a shaker, pour in a bowl and let it set in the fridge for 5 minutes before consumption.

Picture source

/// FAST Pudding on loppuvuodesta 2012 lanseerattu proteiinivanukas, jota suomalaiset valmentajat, fitnessmallit ja -kilpailijat ovat kovasti mainostaneet ja kehuneet viimeisen kuukauden aikana. Olen itse ollut jokseenkin kiinnostunut kokeilemaan tuotetta, vaikka aiemmat kokemukset proteiinivanukkaista eivät ole olleet maininnan arvoisia.

Tuotetta on kahdessa maussa: toffee ja suklaa. Sain käsiini toffeen makuisen 700 g säkin, josta ehtiikin "testailla" tuotetta jonkun aikaa. 700 g säkki kustantaa kaupassa noin 26€ ja siitä riittääkin noin 24 käyttökertaan, eli yhden annoksen hinta on noin 1€.

Puddingin käyttöohjeet ovat hyvin selkeät: sekoita yksi mitallinen (n 30g) jauhetta 1,5-3dl maitoa "sheikkerissä" (eli proteiinisekoittimesta, esimerkiksi tällaisessa), ravistaen seosta kunnolla. Kaada seos kulhoon ja anna seistä jääkaapissa 5 minuuttia ennen tarjoilua. 

WHAT IS IT MADE OF?

Nutritional info and ingredients of FAST Pudding (Creme Caramel).

Calcium caseinate is a protein derived from casein in skim milk. Caseinate is widely used by bodybuilders and other athletes. Calcium caseinate is ingested before bed or after a workout, as it breaks down at a slower rate than whey protein and supplies the body with a sustained amino acid release. This can help you prevent catabolism, i.e. the breakdown of muscle proteins. Additionally, calcium caseinate contributes to a feeling of satiety, aiding in weight loss. Also, calcium caseinate has a high content of L-glutamine, which is an amino acid essential to building muscle. Calcium caseinate is soluble and does not clot in the stomach. Other than possible allergic reactions, there are no known side effects associated with use of calcium caseinate. 


Inulin is a carbohydrate produced by many types of plants (banana, agave, garlic, onion and many more). Since inulin is not absorbed in the gastrointestinal tract, it is considered a dietary fiber. Inulin is used in processed foods, because it can be used to replace sugar, fat, and flour. Inulin is generally recognized as safe by the U.S. Food and Drug Administration (FDA). The consumption of large quantities (in particular, by sensitive or unaccustomed individuals) can lead to gas and bloating, and products that contain inulin will sometimes include a warning to add it gradually to one's diet. If you're interested in learning more about inulin, read this article.


Sucralose is an non-caloric artificial sweetener. Sucralose is stable under heat, so products containing sucralose can be used in baking. Sucralose is ranked as "safe" and is accepted by the FDA and the European Food Safety Authority, after reviewing more than 100 safety studies on sucralose.
 

// FAST Pudding toffeen ravintosisältö ja ainesosat:


Kalsiumkaseinaatti on maidosta johdettu proteiini, jota kehonrakentajat ja muut urheilijat käyttävät katabolian eli lihaskadon estämiseksi. Kaseinaattia suositellaan käytettävän iltaisin tai treenin jälkeen, sillä se hajoaa kehossa hitaammin kuin heraproteiini, taaten pitkäkestoisen aminohappojen erityksen. Kalsiumkaseinaatti sisältää myös korkean määrän L-glutamiinia, lihaksen kasvuun tarpeellista aminohappoa. Kalsiumkaseinaattia käytetään myös painonpudotuksen apuna, sillä se luo tunteen kylläisyydestä. Mahdollisten allergisten reaktioiden lisäksi kalsiumkaseinaatin käytöllä ei ole raportoituja haittavaikutuksia.


Inuliini on hiilihydraatti, jota esiintyy luonnossa useissa kasveissa (suurimmat pitoisuudet mm. banaanissa, agavessa, valkosipulissa ja sipulissa). Inuliini ei imeydy ruoansulatuselimistössä, joten se lukeutuu ravintokuituihin. Inuliinia käytetään yhä enemmän prosessoidussa ruoassa, sillä inuliinilla voi korvata sokerin, jauhot ja rasvan. Inuliini on Yhdysvaltain elintarvike- ja lääkeviraston mukaan turvallinen aine. Suurten inuliinipitoisuuksien käyttö saattaa aiheuttaa vatsavaivoja (ilmavaivoja ja turvotusta), jonka vuoksi inuliinipitoiset ruoat suositellaan otettavan käyttöön vähitellen. Jos olet kiinnostunut lukemaan enemmän inuliinista, tsekkaa tämä artikkeli.

Sukraloosi on kaloriton keinotekoinen makeutusaine. Sukraloosi kestää hyvin kuumuutta, joten sukraloosia sisältävät elintarvikkeet soveltuvat hyvin mm. leivontaan. Sukraloosi on luokiteltu turvalliseksi Yhdysvaltain elintarvike- ja lääkevirastossa sekä Euroopan elintarvikevirastossa yli 100 turvallisuustutkimuksen perusteella.

I mixed the pudding powder with 2 dl skimmed milk. It coagulated almost instantly, I had to scoop it out of the mixer - a pleasant surprise. The pudding felt almost like a mousse, not at all like a decent pudding. Not sure whether I like that or not, because the "pudding" was a lot lighter than I expected. The taste was OK, a bit too sweet for my taste. I'm not that into caramel flavoured products, so I'm a bit biased. I tested the product again with satsumas and grapes - MM! Now there's a combo I can honestly recommend. You can also add a teaspoon of raw chocolate powder to the mix to get a lovely chocolate pudding.

Sekoitin pudding-jauheen 2 desilitraan rasvatonta maitoa. Pudding hyytelöityi samantien, jouduin kaapimaan sen sheikkeristäni - olin tähän positiivisesti yllättynyt! Olin odottanut puddingilta aika paljon, tekstuuri ei ollut lähellekään niin hyytelömäinen kuin odotin, enemminkin moussemainen ja aika kevyt. Itse maku oli todella makea, hieman liian makea omaan makuuni. En ole hirveämmin toffeenmakuisten proteiinivalmisteiden ystävä, joten olen tässä puolueellinen. Toisaalta, söin puddingin välipalaksi aamupäivästä, enkä ollut kovinkaan makeanhimoinen, joten vanukkaan makeus meni mulla vähän hukkaan. Kokeilin tuotetta uudelleen satsuman ja viinirypäleiden kanssa - tätä komboa voin suositella :) Voit myös kokeilla sekoittaa pudding-jauheeseen 1 teelusikallisen raakakaakaojauhetta saadaksesi suklaisen vanukkaan.

Conclusion: The product is OK to use when you have a serious hankering for something sweet. The ingredients of the product are pure and suit most people well (but not for people with milk protein allergy!). Because the product has inulin and sucralose, I recommend that you start using the product gradually to minimize any side effects (see above).

Yhteenveto: Tuotetta on ihan OK käyttää, kun on järkyttävä makeanhimo - ihan perus "välipalaksi" tämä ei sovi ainakaan allekirjoittaneelle. Vanukkaan ainekset sopivat suurimmalle osalle ihmisistä hyvin (huom. ei maitoproteiiniallergikoille). Inuliinin ja sukraloosin vuoksi suosittelen puddingin vähittäisen käyttöönoton, jotta mahdollisilta haittavaikutuksilta vältytään (kts. yllä). 

Did I answer all your possible questions about the product? If not, leave me a comment :)

Vastasinko kaikkiin mahdollisiin kysymyksiisi tuotteesta? Jos en, jätä kommentti :)

/Ulrika  

Clean eating: Smoothie (part 6)

Hi guys, 

Hope you've recovered from all the eating on Christmas. I returned to work today, whoo-eh! 800 emails in my inbox, I thought I would die. Why didn't Santa bring me a nice-looking secretary for Christmas? I'm dissapointed.

I started this morning with a lean ham omelette and this smoothie. I added this picture (and recipe) to my Instagram, and people seemed to love it! Now I want to share this with a bigger audience. (by the way, my instagram account is @pug_a_licious. Follow me for new recipes (and "pugstagram" pictures, ha-ha).

Clean eating: Mango and blueberry smoothie
(serves 4)

Ingredients
1 cup diced mango (fresh or frozen)
½ cup frozen blueberries
1 banana
1 tbsp maca
1 tbsp lucuma
1 tbsp Opti-MSM
1 tsp spirulina
1-2 cups water

1. Place all the ingredients in a mixer and blend until smooth.
2. Adjust the consistency of the smoothie by adding more water - the smoothie should be drinkable :)
3. Pour in medium to tall glasses - enjoy!

Tip #1: You don't need to use "superpowders" at all - just blend the fruits and berries together for a nutritious smoothie.
Tip #2: In case you want to start using superfoods, start off with one powder. I'd recommend maca for a start - I use lucuma to balance the bitter taste.

I challenge you to try this one out - let me know what you think!

/Ulrika

Top 5 tips to stay in shape during the holidays (part I)

Hi guys,

First off, I have to apologize for being offline for so long. I've been extremely busy, to say the least. My 4-day work week has expanded like crazy. Some days it feels like I haven't gotten any shuteye at all, because I've been going through work issues in my sleep. Sounds great, doesn't it? ;)

My k-razy workout routines have been on a break, too. It felt really weird not to work out for two whole weeks, but I totally needed the break. My stress levels were through the roof 24/7 for three weeks - all I did was brisk walks with my puppy pug and yoga. *sigh* Thank goodness it's over.

I've been seeing quite a few nutritional coaching clients in the last week. The main topic of our discussions seems to be Christmas: how can I get through the holidays without gaining weight?

Ok, I understand the question. Christmas is all about staying indoors and eating for most people.

Tip #1: Think of it this way: Christmas lasts three days, consider it a long weekend. It is physically impossible to gain more than a pound or so during that time (depending on your normal eating habits, of course).
If you have a regular eating routine, you most likely won't screw everything up in a few days.

Tip #2: Maintain your normal eating rhytm during the holidays. Eat a protein-packed breakfast, a decent salad for lunch and healthy snacks to make sure you're not starving before the big christmas dinner.

 Tip #3: Fill your plate with veggies and lean meats, take it easy with carb-filled foods. As always, stop eating when you're satisfied - it's OK to leave food on the plate. Have fruits and berries for dessert and skip the truckloads of chocolates.

Tip #4: Don't eat between meals. I know, holiday treats are delicious, but try to steer clear from the kitchen between meals. Eat because you're hungry, not because you're bored.

Tip #5: Enjoy your meals. Don't feel guilty for enjoying holiday meals with your friends and family. As I said earlier, Christmas is just a few days - make it a happy holiday!


Merry Xmas, guys.

Coming up: How to stay in shape during the holidays (part II) - the workouts.

Picture source

Clean eating: Smoothie (Part 5)

Boost your immune system with this antioxidant-packed supersmoothie!

Clean eating: grapefruit and blackcurrant smoothie
(serves 3-4)

Ingredients
1 avocado
200g blackcurrants
4 dl grapefruit juice (or 2 large grapefruits, peeled)
100g vanilla whey protein powder
4+ dl water

1. Peel and pit the avocado. Put the avocado, berries and grapefruit juice (or grapefruit) in the blender and blend until smooth.
2. Add the whey powder and water to the mix, blend on low speed (if you blend it on high speed, the whey will foam). Add extra water to get the perfect consistency, if the smoothie feels too thick.

Tip #1: In case you don't want to use additional protein powder, like whey, substitute it with 400 g quark. Make sure you add enough water to the mix to get the desired consistency.
Tip #2: Vanilla whey is quite sweet. In case you don't use whey powder, add a banana or 2-3 dates to the smoothie to sweeten it.
Note: Don't use plain sugar (or even honey) if possible, never use artificial sweeteners like asesulfam K or aspartame. Use natural sweeteners like banana, dates, organic stevia or erytritol.
Tip #3: To kick-start your morning, use chilled green tea in stead of water. Green tea works perfectly for morning smoothies, since it's packed with caffeine and antioxidants.
Tip #4: This smoothie is really nice as a dessert, too. Skip the whey and add a banana to create a tangy, dairy-free, sugar-free smoothie. I like the freshness of this smoothie after a heavy and/or greasy meal, it leaves me feeling light yet satisfied.

Have a great Thursday!

/Ulrika

15 tips to stay motivated

Hi gorgeous people,

My personal training clients have asked for this post for sooooooooo long. Sorry chicas - better late then never, right? ;)

Here are my top 15 tips to stay motivated.

• Set a specific goal, not just ‘I want to be healthy’ or ‘I want to be stronger’. Pick a date and work hard to reach your goal on that specific date. 
• Write down your goals. When you remember where you're going, you'll get there much faster. The more precise you are, the better. And once you reach your goal, set another one! Click here for my post about setting goals.
• Know it’s going to be hard You’re going to have good days and bad days. This isn't going to be easy, in fact it's going to be very frustrating, but believe in yourself and you will go far.
• Be willing to do whatever it takes Do everything you possibly can to succeed and be where you want to be and make it a priority. If you don't have time to go to the gym, make time.
• Stop focusing so much on the negatives. Bring out the positives and be proud of every achievement made no matter how small. Staying away from the cheesecake, or dragging yourself to go for a run - it all pays off in the end. If you took all that energy you put towards hating your body into changing it, you would be amazed with the results!
• To be truly successful you need to be passionate about it Think about it all of the time. Some call it obsession, I call it dedication.
• Remember that you are in control Nobody else can make the decisions for you. You can have all of the knowledge in the world, the best trainer, the experience, but if you’re not mentally and physically ready to do it then it’s not going to happen. You are the one who decides whether you’re going to indulge in social situations or stay on track. Remember that there's always going to be people who won't support you. Some people will try to convince you to share a pizza or go drinking with them and tell you to stop being so "boring", but you have the will power to say no. You should have a social life and enjoy yourself, but shouldn't feel forced into anything you don't want to do.
• Think ahead This takes practice. Think about how you will feel if you do indulge. Will you regret it? If so, avoid the situation.
• If you keep failing, maybe you’ve set your expectations too high. Set goals that are realistic, not ridiculous. Don’t set goals that are so far out of reach that every time you try, you fail and beat yourself up about it. 
• There's always going to be times when you feel progress is going nowhere.  Don't give up! Just because you're hitting a hard point doesn't mean you can't break through it. Sit back, evaluate, change. If it's in your heart then it's worth it.
• Stop worrying about being perfect NOBODY IS PERFECT. We all strive to be perfect but knowing that you’re going to make mistakes and not living in the past is very important. Even if you have a piece of cake and fall off the diet, there is nothing you can do about it. It is in the past, so move forwards. Learn from your mistakes and you know how you’ll feel next time you’re put in that same situation. Compare yourself against yourself, and no one else.
• Don’t do what you hate If you hate running, then go swimming. If you hate avocado, eat almonds. If you hate every choice, you won’t last very long and you’ll get unmotivated. Remember you chose to set this goal. If you’re having trouble staying on track, think back to why you started it in the first place.Whatever reason you have is great enough for you to keep going. Don't forget that.
• Have fun Look at what you're doing and enjoy it! There's endless ways to make exercise and clean eating fun, it doesn't have to be as grim as some people make out. Work out with a friend, have a clean eating cook-off with your family or promise your dog to take it for three super-long walks every week.
• Make a vision board Cut out pictures of bodies that you aspire to be like and quotes that keep you motivated. My motivational diary works the same way - I regularly "post" my favourite inspirational pictures and quotes in my little pink book and on my blog.
• Surround yourself with positive people not with people who question why you go to the gym so much or eat in a certain way. Find people who are like-minded and you can help push each other when things get tough. And remember, be proud of yourself.

Any other motivational tips you'd like to share with the crowd?
/Ulrika

Monday motivation (part III)

Happy Monday, people!

I hope you had a great weekend. I sure did.

Reasons to stay motivated - part 1.

Picture this: Sunday night (around 9 p.m.), I realized that we (my hubby and I) haven't done our workout for the day. My mister was really tired and didn't want to work out - although he loves his TRX routine. I told him I'd work out as well - I needed to get a few (hundred) crunches in, plus a few planks of course. He did his routine, I did my "core crunch" right beside him, our dog playing around us. I <3 family-time. Working out together is the bomb! Motivating each other to push a little further... We need to do this a lot more often.

We worked out for 20 minutes or so, but guess what? A 20-minute workout is better than a 0-minute workout. He was really happy that I gently pushed him, since he wouldn't have done his routine if it wasn't for me.

The lesson of the story: By staying motivated you'll help yourself, and others too. Spread the spark! Partner yourself with a friend, co-worker or a loved one - someone who'll support you and your goals without sabotaging them.

Have a great week,

/Ulrika

Picture source

How should I start running?

Hey,

Hope you've had a great Halloween! I don't know about you guys, but we had a really quiet Halloween with just two trick-or-treaters. We didn't stock up on sweets, because we didn't want to eat all the leftovers ourselves. My plan worked perfectly, no excess candy to munch on the weekend.

I promised myself last week that I'd go jogging on Saturdays. I promised myself to keep my promises too, ha ha. Since I woke up an hour earlier than I should and I had a tremendous amount of energy, I decided to go for a 45-minute run before work. I felt awesome!

If you haven't been exercising regularly for years, start off with brisk walks. When your walks feel light in intensity, you can add a few jogs into your regular routine (read a bit further, running for beginners-routine coming up!).


How should I get started?
 
Make sure you're exercising properly. Don't be greedy, your fitness level won't improve massively on the first jog.

Here are a few pitfalls you should avoid when beginning your new hobby:

• You're running too fast. Make sure your pace is mild and you feel good during your workout (and afterwards!). Running at a high velocity requires a few week's training, so be patient.
• You're runs are too long in duration. Keep in mind that your career as a runner should start with walking and progress into jogging. Running won't become a habit if you start with high-intensity workouts and feel like sh*t afterwards.
• You're running because you "should be running". If you have no interest in running, why do it? There are a million different cardio exercises that are just as good. If you don't like what you're doing, it's hard to stay motivated.

Set goals.
Set your own goals based on your own fitness level. Read here about setting goals, if you're insecure. An example could be to run for 45 minutes without feeling like dying.


Exercise routines -interval training

Beginner
If you've never run before, start off with 2-3 brisk walks per week. Each workout should last for 20-30 minutes and you should feel energized afterwards.
When your walks feel really easy and light in intensity, add a few minutes jogs into the routine. Your walks could look like this:

Warm-up for 10 minutes (brisk walking)

Light jogging 1 minute

Walking 4 minutes

Repeat the jogging/walking-interval twice for a 20-minute workout.

After completing this routine for 2-3 weeks (and still feeling good), add a little bit of length to your runs. Keep in mind that the workout should still feel easy and you add a maximum of five minutes to each workout per week.

Intermediate
Your fitness level is "intermediate", you work out 2-3 times a week and have done the beginner phase already, or you've been walking/running 20-45-minute runs for 3-4 weeks.

When your fitness level is improving, you can easily crank up the volume:

Warm-up: walk 10 minutes

Jog 2 minutes

Walk 3 minutes

You can slowly move onto a more jogging, less walking type of routine: jog 3 minutes, walk 2 minutes or jog 4 minutes, walk 1 minute. As soon as this routine feels easy, start doing your workouts jogging.

Advanced
In case you've been running straight for 45 minutes and it still feels easy, add a little more intensity to your workouts.

Warm-up: light jogging 10 minutes

Run 1 minute

Jog 4 minutes

Repeat the run/jog-routine 2-6 times.

Run a maximum of three times per week, keeping at least one rest day in between workouts. Remember to stretch your quads, hamstrings, calves, glutes and hip adductors after every workout!

Have a nice run ;)
/Ulrika

Picture source