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Build My Body Supplement Pack Competition!

10 Jan

My WONDERFUL sponsors over at Build My Body have been kind enough to put together a little pack for me to giveaway to one of my lucky blog readers!   These are all products that I personally use and endorse!

Pack Includes:

  • ON Opti-women High Potency Multi-vitamins;
  • Inner Armour L-Carnitine; and
  • Gaspari MyoFusion Protein Powder in Milk Chocolate

All you have to do to win this FABULOUS pack is head on over to Facebook and like my Facebook page and also like Build My Body’s Facebook page then post a status on your profile that says:

“I want to win a @Build My Body – Supplements pack please @Amanda’s Daily Dose of Awesome because [insert exciting and original reason here]“

The bold parts are where you need to mention both my facebook page and Build My Body’s Facebook page.  If you don’t tag us in your status I won’t be able to see your entry on my wall and your chances of winning reduce to zero!   Note, when you post your status update, change the setting from “Friends” to “Public” on the drop down so that we can see it on our walls.

If you are entering the comp via twitter, simply follow me (@mevsthebulge) and Build My Body (@BMBSupplements) and send a tweet that says:

“I want to win a@BMBSupplements pack please @mevsthebulge because [insert exciting and original reason here]“

I must see that you are following us both to win!

Also, yes, they are women’s multi-vitamins but don’t let that stop the fellas from entering!  I’m sure you all know a special lady that needs some vitamins in her life!

A winner will be selected at random on Friday the 20th of January at 10am EST.  Sorry, competition entry only available to Australian Residents.

Get cracking people!  This is your chance to start the year off with a bang and get your best body yet! :D

Blackmores Product Trial

12 Dec

As per my last post, I mentioned that Blackmores had kindly sent me some products to trial.   I’m not even going to exaggerate here, but a couple of these products literally have changed my life and I now SWEAR by them.

It all started with a phone call to the wonderful Kate Ferguson, an advisory naturopath for Blackmores.   I’d never consulted with a naturopath before and I knew from my Health Assessment that I had some issues that I needed to resolve, so I was very much looking forward to hearing what she had to say!

I outlined to Kate my current diet and exercise regime and then we spoke about some of the issues I was experiencing around digestion, recovery and sleep.

We addressed digestion first.   So, for a while I had been experiencing severe bloatedness and adverse reactions to certain foods (oats being the main culprit).  My high protein diet was starting to wreak havoc with my insides and I was feeling uncomfortable for much of the day.  Look, I won’t go into too much gory detail here, but I think you’re catching my drift.  Please tell me you are because I am not going THERE.   Okay?  Good.  Moving along then (awwwwkwaaaarddd).

Kate assessed my symptoms and diet thought I would really benefit from using a digestive enzyme supplement. Blackmores Origins Digestive Enzymesis a broad spectrum enzyme to help improve digestion and relieve symptoms of bloating and heart burn.

The following article provides some additional information on how digestive enzymes work:  http://www.blackmores.com.au/learning-centre/article/digestive-enzyme-your-way-to-good-health

This product has changed my life.  I can now eat oats without discomfort and I have not experienced any of the symptoms I had prior to using this product!   She also recommended that I keep drinking my T2 Detox tea and peppermint tea as it’s great for digestion, bloating and cramping.

Next we addressed fatigue.  Important nutrients to help support energy levels are magnesium (helps with muscular aches, pains and cramping) and the B group vitamins.  I was using Blackmore’s Bio Magnesium in tablet form but I must admit I had been a bit slack in remembering to take it everyday.  Kate recommended I try Blackmores Magnesium Powder which contains magnesium and B vitamins and that I should take it in conjunction with my multi vitamin.

I am now loving my magnesium powder.  I have noticed a considerable improvement in energy levels since taking it and recovery has been better too (come on!  More energy!).

Lastly, we spoke about sleep.   I’d been finding it hard to drift off to sleep and when I’d finally GET to sleep, I would find myself waking up in intervals throughout the night.  Kate said that the essential oils roman chamomile and lavender applied to the back of the neck are great to help relax you and support a good night’s sleep.  A lavender pillow or lavender eye mask also works well too.

Kate said that having my energy levels properly supported during the day with B vitamins and having magnesium will help to improve my sleep (which they have) and she also suggested I have a look at Blackmores Sleep Sound Formula  or Tranquil Night.  She sent me some Sleep Sound Formula to try and I will report that I am now a valerian junkie.  This stuff REALLY works and I have found myself drifting off to sleep easier and staying asleep for longer.  It takes a week or so to start working but it’s well worth the wait.

I definitely recommend the experience of consulting with a naturopath.  Just a few small additions to my regime and the improvements are something I would DEFINITELY write home about.  Mum?  Are you reading this?  Expect a hand written letter soon!

Have you ever consulted a naturopath or tried any of the products mentioned above?  Share your experiences below!

Supp Y’all?

23 Sep

This is how many supplements you will need. NOT.

I often get asked what supplements I take and to be honest I don’t take a whole lot but there are 3 supplements that I am currently taking on a daily basis and that I swear by.  I think that if you have a rich and varied diet that you should get all the nutrients you need but when you put your body through strenuous exercise regularly, you sometimes need a little assistance.

Whey Protein Isolate

I have written a little about whey protein in another post which you can read here.

I usually mix my WPI with a little skim milk, vanilla extract and cacao powder.  It’s great to have any time of day as a snack but is particularly beneficial immediately after exercise as it quickly provides protein to the muscles.

BCAAs

I’ve only recently starting taking BCAAs and I am now converted.  The brand I use currently is Xtend but I think I will change to something else when I’m done as it contains artificial sweeteners and is really REALLY sweet.  You get used to it but, yeah, wow, it’s sweet!

Since using them I have found that I recover easier and have less muscles soreness, which is exactly what I need when I have been smashing 5-6 weight sessions a week and a few cardio sessions too!

Glutamine

I take glutamine for its immune and digestive system benefits but it is also another supplement that aids recovery post exercise.

I also take, as required, but not every day:

Fish Oil

For the anti-inflammatory and omega-3 benefits.

Bio Magnesium

To help with muscular cramps and ease premenstrual symptoms.

I would recommend talking to your GP before commencing any supplement usage to ensure that they are safe for you to use!

What supplements do you swear by?

How To Be ‘Salt-Wise’

29 May

We all know that too much salt is not good for us but how much is too much and how can we do what’s best for our food and our health at the same time?

The National Heart Foundation recommends a one and a half teaspoon limit for all Australians and one teaspoon for those individuals with high blood pressure.  Currently, the average Australian is consuming almost double that recommendation!

If we consume too much salt the risk is that we could develop high blood pressure.  People with high blood pressure are more likely to develop heart disease and stroke so it definitely pays to be more ‘salt-wise’.

So, how do we become more ‘salt-wise’?  Some tips:

  • Be aware of the amount of salt you are consuming – you need to use the right salt, in the right amount, for the right dish.
  • Abandon the salt shaker – when cooking you should use your fingers and hands to gradually add salt in small increments, tasting as you go.  This way there is no need to add more salt at the dinner table.
  • Be aware of ‘hidden’ salt – read labels and make a conscious decision to choose foods lower in sodium.  The Heart Foundation recommends products that have a sodium below 120mg per 100g.
  • Take some iodine – it  is essential for healthy function of the thyroid gland and the recommended daily requirement for most adults is 150 micrograms.
  • Use a good quality natural sea salt for general purpose use.

Check out the book below to learn more about using salt healthily and the different types of salt needed for different dishes.

 

Now that you know more about being ‘salt-wise’ will you change your salt habits?  I know I definitely will be!

 

Project Tighten Up: Update 3 & Macular Degeneration Week

23 May

Can you believe that we are at the start of week 4 of Project Tighten Up?  I know I can’t!  Who’s been going strong still?  Don’t forget to share your progress at the bottom of this post!

My trainer is on leave for two weeks (woe is me!) but I have a trick up my sleeve.  My local Crossfit gym, Crossfit Kensignton, has a fantastic trial offer where you can try 3 weeks of crossfit for only $50!  I have always wanted to try it so this is the perfect time.  Not sure what crossfit is?  Check this out:

Hardcore yeah?  That’s why I think I’ll LOVE it.  I’m really excited and a little bit nervous!  I do similar stuff with my trainer so it shouldn’t be too hard.  Right?  Right??  Eep. I have my introductory session tonight so I will do a review post later in the week.

I am also focusing on being kind to my eyes as well as my thighs (boom tish) this week (22 – 28 May) as it is Macular Degeneration Week.  I’m extremely interested in eye health as, not many of you may know this, but I wear glasses all day every day at work!  Yup – I’m a regular four eyes!

Age-related Macular Degeneration (AMD) is the most common cause of vision loss and severe vision loss in Australia, affecting an estimated one in seven people.  Although the condition may not make itself apparent until later in life, preventative measures can be started much earlier.

Grant Fisher, Budget Eyewear National Eyecare Director says: “AMD already affects a large number of people in Australia, and as the population ages, more and more people will suffer. There are a number of steps everyone can take right now to limit the onset of the condition, some of which are as simple as stopping smoking and wearing sunglasses in bright light. It’s also important to have regular eye tests. Medicare covers a visit to the optometrist every two years, so even if you are on a budget, there’s no excuse!”

Grant suggests focusing on nutritious food to help prevent the disease. A poor diet with a high level of fats and low-level of vitamins can make AMD worse, so give junk food a break, and make sure you are eating the right vitamins and minerals.

Research suggests that diets rich in carotenoids found in leafy green vegetables, such as raw carrot, broccoli and raw spinach can reduce the risk of AMD. A high-level boost of nutrients zeaxanthin and lutein may slow progression of the condition. Lutein is found in egg yolk, while zeaxanthin is found in small amounts in most fruits and vegetables. I also wrote a post last year about eye health – check it out here.

All of these foods are featured on my Project Tighten Up Meal Plan so whilst we are working on tightening up our bods we can also rest assured that we are doing good by our eyes too (all the better to SEE our progress with my dears!).

Eye tests are painless and can easily diagnose MD, and best of all they are free with the cost covered by Medicare. When was the last time you had your eyes tested?

How has your progress been over the last few weeks?  Also, has anyone tried Crossfit?

Recently Trialled Health Products!

3 May

I’ve been meaning to post about these for a while now but I have been time poor lately.  Okay, poor choice of words… I’ve not been time efficient.  Argh, alright alright, I’ve been outright lazy.  OKAY?!  Gosh you people, always on my back.  I joke, I joke.  ;-)

I’m going to make this really easy for you (and me) and just give you some bullet-pointed notes on each product.  Then, hopefully, you can make an educated decision on whether you would like to try them or not!  I’m hoping it’s a big fat YES because they are each equally wonderful!

Coconut Oil

  • Coconut oil has anti-microbial and anti-viral properties and is even being used to help treat AIDS patients
  • It is known to contain a unique form of saturated fat that helps prevent heart disease, stroke, and hardening of the arteries
  • It has been shown to improve digestion and strengthen the immune system
  • It is used as an energy booster and enhances the performance of athletes
  • It is great for weight loss as the fat in coconut oil is used to produce energy and speed up metabolism, rather than be stored as body fat
  • It is fantastic as a massage oil or body moisturiser
  • Start off taking a teaspoon daily and slowly work up to 3 – 4 tablespoons
  • You can add it to smoothies or cook / bake with it (I recently used it in a thai inspired soup and it was delicious!)

I buy my coconut oil products from Nature Pacific.

Vital Greens

Vital Greens sent me some samples to try recently and I think this is an amazing product!

  • It’s a great tasting green powder that you mix into your favourite milk, juice, smoothie or water
  • Contains 76 all-natural ingredients and is known as a ”super food”
  • It has all the benefits of spirulina, chlorella and other super foods in the blend as well as herbs, enzymes, probiotics and minerals
  • It’s free from gluten, allergens, additives, artificial flavours, dairy, wheat and other nasties
  • It helps detoxify, energise, alkalise, nourish and support your system

Why not visit their site and give it a go for yourself?

Whey Protein Isolate

I was so thankful to receive a sample of this product and will definitely be using this for the long-term, that’s for sure.  I’ve even got Justin on to it!  I’d been looking for a good quality whey protein isolate product for a little while and when I stumbled across Double Barrel Nutrition’s site I knew I had hit the jackpot.

  • Contains no added fillers or flavourings – just 100% high quality whey protein
  • I blend it into my morning smoothie and flavour it with a little honey
  • Whey protein is derived from milk during the process in which milk is turned into cheese
  • Protein is found naturally in every day dairy products, eggs, and soy, but the quality is not comparable to whey protein powder nor is it as easy to use
  • Studies have shown that whey protein is the best concentration to provide optimal performance
  • Whey protein contains BCAA’s which can be utilised directly by the muscle cells, so they are used at a high rate during exercise
  • These BCAA’s have shown in studies to have the greatest positive effect on muscle protein synthesis among all of the amino acids
  • Have a read of this site for lots of useful info on Whey Protein – www.wheyoflife.org

Do you use any of the above products or products that are similar?  What do you think of them?

What’s In My Fridge?

15 Apr

Happy Fridge Day Dudes & Dudettes!  Oops, I mean Friday! ;-)

The most important part of losing weight is nutrition so I always make sure my fridge is stocked with lots of  goodness so I can quickly and easily prepare healthy meals.  So, I thought I would do a short post on what you can usually find lurking in my fridge! 

This is riveting business people, strap in your seatbelts and feel the G’s!  Or is that the cheese?  I’m never quite sure…

Top shelf - butter, lindt dark chocolate

Second shelf - ham, salad I prepared for lunch, parmesan, light tasty cheese, pre-made quinoa g

Third shelf - apples, strawberries, margarine (Justin’s!), fresh ginger & garlic, mini frittatas

Fourth shelf - grapes, cucumber, tomatoes, bag of lettuce, fresh thyme, cherry tomatoes

Crisper - oh god, where to begin… asparagus, more lettuce, baby spinach, carrots, capsicum, avocado, sweet potato, pumpkin, plums, zucchini, oranges, broccoli, cauliflower, cabbage, beetroot… Just a whole bunch of fresh fruit and veg!

Fridge door - olive tapenade, low-fat whole egg mayonnaise, horseradish, dijon mustard, hot english mustard, wholegrain mustard, capers, bottles of low alcohol sparkling wine (I bought a whole box about 6 months ago and I have barely made a dent in it!), flaxseed oil, lemon juice, jam, pizza sauce, satay sauce, rice milk, sparkling water, still water

Freezer - chicken breast, chicken thigh, chicken tenderloins, lean cuts of pork, beef and lamb, lean mince, frozen soups, frozen berries, puff pastry

What are your healthy fridge staples?

LuckyYou Juice Cleanse

11 Apr

Last year I wrote a post about detoxing. The reason I wrote that post is because I wanted people to understand that many of those detox diets that we see on TV or read about in magazines are marketed at people as quick weight loss solutions. One diet, for example, asks you to consume nothing but a water, lemon and cayenne pepper drink for a certain period of time in order to shed kilos. Ths is an unhealthy and dangerous approach to weight loss. Do we know this? Good.

But not all are like that which is why I was initially attracted to LuckyYou. LuckyYou is a juice cleanse program that claims to:

Rebalance the body
Oxygenate
Alkalize the system
Give digestion a rest
Remove acidic build – up in the colon, to encourage proper nutrient absorption
Re-hydrate the system
Create better eating habits

For about 3 weeks now I have hit the weight loss game hard. I have trained like a demon and I have eaten a diet rich in protein but probably lacking on the fruit and vegetable front. I have definitely felt the strain of this (fatigued, dry skin, bloated… blocked up *cough*) and wanted to do something special for myself, take a bit of time out, pump some goodness into my body and veg out – you know, lay like vegetables, be still like broccoli (10 points if you guess the movie quote!).

LuckYou’s juices are live (meaning raw and un-pasteurised) – they retain MORE vitamins and minerals, and contain enzymes. This ensures that you are drinking a product packed with power versus just another liquid.

Most of the juices are chunky and thick (not to mention delicious) so it definitely does not feel like some crazy liquid fast. LuckyYou also encourages you to CHEW your juices like you would food as chewing is what begins the digestive process.

I chose to do just a one day mini cleanse but I will definitely be following LuckyYou’s recommendations of slowly introducing meat, dairy and grains after the cleanse is over. Tomorrow I’ll stick to luscious, seasonal fruit and colourful vegetable salads. The next day I will start adding grains like quinoa and brown rice. The following day I will be adding back animal products like chicken, fish and dairy.

I’m really looking forward to feeling the benefits of this cleanse which include feeling clear, light and full of energy. Many people experience physical and mental rejuvenation, clearer skin, restful sleep, elevated mood and sex drive. Wink wink. Grrrr.

Here’s how the day went down:

8:30am - I wake up. I go downstairs and have a class of water followed by a warm glass of water with the juice of one lemon. I resolve then and there that I will be doing this when I wake up every morning from now onwards as it immediately makes me feel hydrated and awake.

9:00am - I take my aloe vera shot. This is supposed to help cleanse the colon and blood stream.

10:00am - I have my first juice which is a delightfully thick and filling green smoothie.

11:00am - I take a walk to the fruit and vegetable market to stock up on fresh produce for the next few days. I don’t know why but this makes me EXTREMELY excited. BROCCOLI! PUMPKIN! BEETROOT! OH MY! Note: the excitment subsides as I realise my tummy is grumbling and I’m feeling hungry…

12:00pm - I have my second juice which is labelled Green B. It fills my belly and makes me feel full.

2:00pm – I have my third juice which is a spicy lemonade. It is zingy and refreshing. I do have a bit of a headache by this stage but it’s all good as I’m just chilling on the couch watching back-to-back episodes of American Idol that I have recorded!

4:00pm - I’m really quite hungry now and the headache is full throttle. I slurp (I mean chew) my fourth juice which is vibrant red. It’s delicious and satisfying. The headache starts to ease almost immediately. I decide to have a bath to unwind.

6:00pm – After my bath I am absolutely exhausted and collapse in a heap on the lounge. I think the combination of a very hot bathroom and no food was a bad idea. I make Justin fetch my Green A juice from the fridge and a few sips in I start to feel better again. I CAN get through this!

8:00pm – It’s cashew milk time baby! And my goodness it is delicious. Blended cashews and medjool dates – who knew the combination would be so amazing!

8:45pm – I actually hop into bed. I snuggle up with my pillows and doona and read a book until I doze off at about 9:30pm. I’m hungry but not starving and today has definitely been doable. I’ve surprised myself!

6:15am – I wake up feeling light and relaxed. My tum feels nice and flat and my head is clear. The whites of my eyes are gleaming and my skin looks clear and plump. I’ve been cleansed! Hallelujah!

I’ve really enjoyed the LuckyYou cleanse and would recommend it to anyone. Heidy, the owner, is so helpful and gives you plenty of advice before, during and after the cleanse. They also have a firm focus on being kind to the environment which is an added advantage over other cleanses.

I’ll definitely be doing this again in the future! Thank you LuckYou!

Healthy Diet Additions

10 Mar

Just like Charlie Sheen, I have one speed – GO! (Are we over him yet? Or are we all still winning?)

Your faithful road-tester is at it again! I’m constantly on the look out for new and exciting things I can add to my diet and last week I purchased chia seeds and agave nectar. Look out yo! I’m on fire!

Chia Seeds

Chhhhhiiiiiiaaaaaaa!

Nutritional Info

There’s been a lot of buzz around chia seeds lately but I have to admit, I didn’t really know what they were all about. Bad, BAD health blogger! Slap on the wrist!

My trainer gave me a sample to try and it was at that point that I did some research on what these little seed’s benefits were.

After Googling (pretty much my favourite thing to do in the whole wide world), the first thing that stood out to me was that these little suckers hold up to 12 times their own weight in fluid. So you can add them to juices, smoothies and even water and they will thicken and form a gel like consistency. For this reason, when you ingest them, they make you feel fuller than what you actually are. That’s a real positive when it comes to trying to lose weight! Banish hunger for good!

There are also packed with:

  • Omega-3′s
  • Antioxidants
  • Fiber
  • Magnesium
  • Calcium
  • Iron
  • Folate
  • Phospherous
  • Potassium
  • Protein

I bought 1kg of chia seeds from CHIA Life for $20 + postage. I considered that quite a reasonable price compared to other online sellers! They arrived within 3 days too – speedy!

Apart from adding them to juices, smoothies or water, you can also sprinkle them on salads, stir-fries or cereal. In fact, because they take on the taste of whatever they are paired with, you can add them to almost anything! Apparently you can bake with them in place of butter! Goodbye saturated fat and clogged arteries! I won’t miss you in the slightest! Maybe I’ll get around to baking more cakes and slices? Probably not, let’s face it, it’s not really on the ‘Lose these last pesky kilos’ plan that I’m currently on!

Agave Nectar

This deliciously sweet and golden sticky nectar comes from the agave (uh-gah-vay) cactus and can be used in place of sugar or sweeteners. It is made up of 90% fructose sugars and 10% glucose sugars. Honey has 33% glucose sugars so I have been using agave in place of honey in my morning smoothies.

It has 16 calories per teaspoon, the same as granulated sugar, but because fructose is 42% sweeter to the human brain than granulated sugars you only need to use the smallest amount to get that sweetness hit.

Also, because agave is mainly fructose, and not sucrose like granulated sugar, it does not result in huge spikes in blood sugar levels therefore it has been reported as being a suitable sugar replacement for diabetics and the insulin resistant (although no conclusive studies have been conducted).

Like most health food products there has been a fair amount of debate around the benefits of agave nectar as, after all, it is still a sweetener and we all know too much sweetener leads to weight gain and other health problems. I recommend buying organic, good quality agave nectar and use sparingly for the best results.

Have you tried chia seeds or agave nectar?  What do you think of them?

Treating the Common Cold Naturally

17 Feb

Source: jewishsinglemaltwhiskysociety.com

Whilst I do suffer from hayfever at the turn of the seasons, I actually haven’t been sick with a cold or flu in a good while.  I find exercising, eating well and generally treating my body right keeps illnesses at bay however even doing all of these things hasn’t seem to stop me from catching some nasties from somewhere.  I blame sitting in an air-conditioned office for this – a haven for germs, circulating round and round creeping into people’s bodies when they are certainly not invited in nor wanted… it’s disgusting.   And totally rude.

So, as I sit here sniffling away and coughing into my lunch, I wonder what I can do to make myself feel better and quickly… Here’s where my trusty friend Google enters the equation!

  • Essential thyme oil in a vapouriser helps ease a sore throat as does making a tea with dried thyme, oregano or sage and a little honey. Add a teaspoon of the herb, strain, add honey and take every hour or as needed.  You can keep a jug of it in the fridge for a day or two.
  • Peppermint can clear blocked noses or sinuses.  Have a cup of peppermint tea or try adding a few tea bags to your bath and inhale the minty aroma.
  • Add a small knob of ginger to a cup of boiling water.  Steep for 5 minutes, drain and add a little honey if desired.
  • Make a big pot of chicken and vegetable soup.  Add loads of garlic and ginger as well as hot peppers (cayenne, curry and chillies).  This ancient home remedy is packed with antiviral and antiseptic properties and helps reduce inflammation.
  • Heat up a little vinegar in a bowl and inhale.  This helps clear chest congestion.

These are things that can definitely be done easily at home rather than take nasty over-the-counter medications.

The next thing that I have to consider is how will this sickness impact my exercise regime?  I haven’t let it stop me so far, although I have been performing at a low or moderate intensity.  Let’s face it, it was just a sore throat at the beginning of the week, I don’t think that’s enough to stop me.  But now that I have developed a chesty cough as well as some aches and pains what’s the deal?

The general rule of thumb is if you have symptoms above the neck, and feel up to exercise, then give it a go.  Exercise can sometimes help you feel better when you have a scratchy throat or sniffily nose.  Use common sense though, if you are ten minutes into your session and feel like hell then stop.

If you have symptoms below the neck like a hacking or rattly cough, fever, body aches and pains then it is probably in your best interests to rest.  More common sense, right?

So, I rode my bike in this morning to work (8km) and struggled quit a bit so I’m now definitely ruling out riding it home.  It can stay chained up in the carpark for now.  I hate missing sessions but I also have to listen to my body and my body totally wants to be horizontal right now.  Which is what I’m planning on doing for the rest of the day and night.

What’s your favourite home remedies for treating sickness?

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