Tag Archives: Fat Loss – Diet

How ‘Good Fats’ Aid Fat Loss For The Post Natal Client

19 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness& Therapy Education, London, UK. 

www.burrelleducation.com


Ironically, after years of demonising FAT in general, the diet, health, fitness and food industry is having to re-communicate to the general public that not ALL fat is bad for us and indeed some fats are not only vital to optimum health but also aid fat loss.  One of the hottest Essential Fatty Acids (good stuff)  for female health and fat loss is Gamma Linolenic Acid (GLA).

Along with a ‘considered’ diet and daily exercise at an optimum intensity to effect the utilization of fat as energy, GLA supplementation has shown to be a highly effective component of fat loss programmes alongside its already well know effect on easing many of the negative symptoms associated with the female menstrual cycle such as breast tenderness, moodiness, depression, irritability and swelling and bloating from fluid retention.  All in all, GLA has a valuable role to play in times of ‘endocrine turbulence’ such as the early Post Natal period and when women are seeking to lose ‘baby fat’.

Why Does GLA Work?

  • In textbook terms, GLA can be synthesized from Linoleic acid, which is found in certain oils, grains, and seeds. But due to a number of common dietary and lifestyle factors in today’s society, most of our bodies don’t make that conversion.
  • The main metabolic roadblocks are trans fats (man-made fats found in crisps, biscuits, cakes, processed foods), sugar, smoking, alcohol, aging, and illnesses such as diabetes.
  • All of these factors affect the body’s ability to convert Linoleic acid into GLA and efficiently burn fat.
  • GLA has a key role in activating under-active fat in overweight people known as brown adipose tissue (BAT) to burn calories.
  • GLA is found (in the largest quantities) naturally in seed oils like Starflower oil (20-24% GLA) and Evening Primrose oil (18-20%).
  • Supplementing with either of these oils will assist the mechanism that will allow the body to get down to the business of burning excess fat.
  • Simply put, GLA has a key role in activating under-active fat burn calories.
  • Many researchers now believe that many overweight people are actually metabolically impaired when it comes to their ability to use energy from their fat stores.  Of course, the other modern factors such as a lack of exercise, a toxic environment, consumption of toxic processed foods etc., etc., just doesn’t help either!

A diet that includes supplementation with a high quality multivitamin, minerals and EFA’s (Evening Primrose Oil or Starflower Oil included) to ensure optimum nutrition is obtained daily is a great place to start for anyone seeking to embark upon a healthy lifestyle and fat loss . In my experience, Post Natal clients who commence and stick to an optimum supplementation programme especially after a period of depletion such as during Pregnancy  often experience  a marked decrease in food cravings, an improvement in general mood and mental well-being and an increase in energy, vitality and ability to rest.  And we all know just how priceless posessing those qualities in daily life are, especially for a new mom.

NB: Always seek the advice of a specialist HCP when providing nutrition and supplementation advice for a Pregnant or breastfeeding Post Natal client if you are not certified to do so yourself.

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

www.burrelleducation.com

At Last….The 21st Century ‘Eat Well’ Plate!

5 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

www.burrelleducation.com

The NO-DIET FAT LOSS 10 COMMANDMENTS

1.        INSULIN IS ONE OF OUR MASTER HORMONES IN TERMS OF FAT LOSS  – TO PREVENT FAT BEING STORED WE NEED TO GOOD CONTROL OVER IT.  For most people this means 3 things, reduce/moderating their intake of STARCHY CARBS, CUTTING BACK ON ALCOHOL AND AVOIDING SUGAR – YOUR OVERALL DAILY INTAKE SHOULD LOOK LIKE THE PLATE ABOVE.

2.       Eat more protein especially in the morning (first meal of the day), it sets the scene for your intake for the remainder of the day ie., you will crave less carbs.

3.       Focus on avoiding C.R.A.P – NOT COUNTING CALORIES!  Limit starchy carbs, refined sugar, alcohol and packaged/processed foods.

4.       Keep well hydrated – aim for 2 litres of water a day – add a little Himalayan mountain salt and  the juice of ½ a lemon to ‘supersize’. Water is VITAL TO FAT LOSS.

5.       Supplement – Omega 3 and a High Quality Multi-Vitamin & Mineral  daily– GOOD FATS ARE VITAL TO FAT LOSS, they will also keep your blood sugar levels much more even and ward of cravings for not-so-great-for-you fatty foods.

6.       Perform 20 mins of High Intensity Interval Training (HIIT) 3-4 times per week that involves whole body movements – THIS PUSHES YOUR BODY TO BURN MORE FAT. You need to get HOT, SWEATY, OUT OF BREATH AND YOUR MUSCLES NEED TO BURN.  Intensity and brevity are king.  Forget about hours on the treadmill.  Get going, work hard, go home!

7.       Increase your general level of walking and lower level activity on the days when you are not performing HIIT.

8.       Perform some kind of stretching daily & prioritize rest/quiet time – INACTIVITY IS JUST AS VITAL AS ACTIVITY. Have a go at resurecting the noble art of doing NOTHING!

9.       Identify your stressors and start work to eradicate or minimize them – STRESS MAKES YOU FAT!

10.   Base your daily intake and actions on the fact that: YOU ONLY GET 1 BODY, WE ARE NOTHING WITHOUT OUR HEALTH AND VITALITY. Movement and great nutrition are your way of showing daily gratitude for the body and health you have been gifted.

Do you need 25 snappy, easy to understand articles like this one specifically for your Pre/Post Natal clients?

Visit www.burrelleducation.com

to view the titles of 25 expertly written articles perfect for your newsletter and blog.  I’ve done the hard work so you don’t have to :-).

And, while you’re over there, pick up your free gift ’60 Sure Fire Ways To Get More Pregnant & Post Baby Fitness Clients NOW!’

Eat Like a Dog And Stay Slim!

5 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

That title got your attention didn’t it!

In a time when everyone is obsessed with restricting, it’s almost akin to swearing in church to advocate eating more, but that’s not quite what I meant….I meant, eat like MY DOG – PRINCESS POPPY!

It’s a Bank Holiday weekend here in the UK, and as my body and brain is in non-work mode, I thought I’d do a ‘light’ post without all the latin and facts and absoultely nothing to do with Pregnancy and Post Natal, so here goes…….

I do believe that dear Poppy has greater emotional and literal intelligence than most human beings….and all the dog owners out there know what I mean here… this is the regime she employs to keep her figure:

1.  She employs INTERMITTENT FASTING, somedays she eats masses, somedays not much at all.

2.  Poppy always drinks her water, all day long.

3.   Poppy doesn’t eat sweet things, processed food, trans fats or anything rubbish – just high class OPTIMUM NUTRITION dog food.

4.  Oddly for a dog, she loves fish!  A bit of smoked salmon goes down very well 🙂

5.  She rests, lols around and sleeps most of the day in the comfiest spot in the house – some posh furry cushions ON MY BED!

6.  She takes formal exercise 3 times a day and is always gagging for it, if I just mention the word OUT and she’s on my heels til we head out.

7.  When on the lead, she heads off at a pace, employing the POWER WALKING STRATEGY.

8.  When released from her lead she bombs around the park for 20 mins employing the HIGH INTENSITY INTERVAL TRAINING STRATEGY.

9.  Nevermind 8 hours sleep, I’m sure she’s on more like 14!  Truly and obviously obeying her CIRCADIAN RYTHMNS!

10.  She is friendly, outgoing, extremely good natured and likes EVERYONE! She therefore is welcomed everywhere she goes and is always treated well by humans and her other doggy pals – OBVIOUSLY HAS VERY GOOD SELF-ESTEEM.

11.  She is never angry, growly or bitey…..unless you are the postman…..what is that?

12.  She has high emotional intelligence ie.,  shifts very quickly when I start swearing and stays very very close when I cry.

13.  She only gets stressed when little children are around…she is scared of them for some reason!  If they are in the park when she arrives, she turns around to leave.  A perfect demonstration of knowing what’s good for her and walking away from things that aren’t.  I BET HER CORTISOL ISN’T VERY HIGH!

14.  She accepts all kind words and deeds offered graciously – tail wags when you praise her and you could easily get a numb arm just sitting there rubbing her belly for over an hour 🙂 SHE OBVIOUSLY HAS  HIGH SELF-WORTH!

15.  Finally, she hates going in the car!!!! Just pure organic walking for this simple girl.

Hhmmmm….so back to the title, don’t you agree – EAT, REST AND LIVE like Poppy and we’ve got it licked!

www.burrelleducation.com

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

Compare and Dispair!

25 Oct

I was having a very deep conversation the other day with a good friend about FACEBOOK and it’s potential to bring out the not-so-great co-dependent aspects of one’s personality (should you have any,  of course 🙂 ie., ‘OMG they’re doing this and going there and my life’s so dull etc., etc., etc.,   Essentially comparing other peoples’ ‘outside’ with your’ insides’ with the result that you will always get it wrong – EVERYTIME!

What I know for sure (after a couple of years of ill-health from which I’m now gratefully emerging) is that life is about BEING and not DOING and it’s in the moments when we just BE OUR FUNNY/RANDOM old selves that we experience the most deep joy.  Have you noticed how doing whatever we do in those moments (smelling a baby’s head, petting the dog, stretching, meditating, listening to music, arranging flowers, napping, smelling fresh laundry, watching a sunset or an awesome sky) costs us either nothing or very little.  So (and I say this to myself too…..) Let’s all spend a whole lot less time ‘comparing and dispairing’ and start living our AUTHENTIC lives on OUR OWN TERMS.  Possibly one of the greatest gifts we can give to ourselves EVER!

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