Markus Andrews

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    What Exactly Can You Drink While Intermittent Fasting Without Breaking Your Fast?

    Intermittent fasting (IF), an eating style that’s typically paired with high-protein or keto diets, begs a lot of questions, especially if you’re new to it. You might be curious about what type of fasting schedule you should try, what the legit health benefits are, whether you’ll experience any side effects and what kind of weight-loss results you can expect. Another common question is whether you can have beverages, like coffee and water, during your fasting periods.

    What is intermittent fasting?

    Intermittent fasting works by allowing you to eat only in specific windows of time. It’s thought that by taking on this method, there are health perks. It might be anti-ageing and elevate energy levels. Added to that, there are thought to be weight loss gains to me made.

    There are various intermittent fasting schedules, each tailored to different body types and needs.

    Can you drink while intermittent fasting?

    The short answer is: It depends on the beverage and the type of IF diet you’re following. Different types of intermittent fasting, from dry fasting to the Warrior Diet, have different guidelines. But a good rule of thumb is to avoid any drinks that have any calories while you’re fasting, says dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet.

    Consuming any carbs, proteins, or fats when you’re trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can reduce your chances of becoming diabetic. These benefits can be quickly cancelled out if you consume too many liquid calories during a period of what should be a fasted state.

    Here’s what you should know about some of the most popular drinks you might *want* to consume while doing intermittent fasting and whether or not they’ll take you out of a fasted state.

    Coffee

    You can drink it black. Black coffee is calorie-free, so it’s fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided. It can add calories to the drink that can take you out of a fasted state.

    “If you do want to flavour your coffee during a fast, experiment with calorie-free flavouring from a spice like cinnamon,” says Palinski-Wade. “Save the coffee add-ons for your non-fast windows of time.”

    Additionally, avoid having more than one cup, or switch to decaf, when you’re fasting. Excessive caffeine, especially on an empty stomach, may increase those jittery feelings which can often increase appetite and the desire to snack, she says.

    Tea

    Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as it’s simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened. So if you go that route, make sure you’re opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee.

    “Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however, I would still recommend opting for decaf when possible,” she says.

    Water and soda water

    Drink up. Water is naturally calorie-free so there’s no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times. It ensures hydration but also is a way to fill your stomach and prevent hunger.

    If you enjoy flavoured water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true “splash” and doesn’t add more than a trivial amount of calories, says Palinski-Wade. Carbonated water can be treated in the same way as water, as long as it is naturally flavoured and calorie-free.

    Soft drinks

    Skip it. Palinski-Wade recommends staying away from soft drinks in general. That’s even if you’re not following a diet like intermittent fasting.

    Regular soft drinks are usually loaded with sugar and calories and offer no nutritional value, she says. There also isn’t enough data and research to say whether diet soft drinks are okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet soft drinks tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat.

    “Your best bet is to limit all soft drinks as much as possible and satisfy carbonation cravings with carbonated water,” she says.

    Alcohol

    Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast. It will also likely stimulate your appetite and lead to increased hunger and cravings.

    What about taking supplements during a fasting period?

    This depends on the fasting schedule you’re following. You should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. You could take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian). Most supplements like a multivitamin are better absorbed when taken with food.

    If you intermittently fast that involves fasting on specific days, like the 5:2 diet, you should still take a supplement. You still need to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a high-quality multivitamin daily when following any IF plan.

    “Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day,” she says. “But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.”

    The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully.

    This article was originally published on www.womenshealthmag.com More

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    3 Comforting Soups That’ll Boost Your Immune System

    Cold weather begs for warm, steamy dishes and these comforting soups will give you enough variety in texture and flavour so you don’t feel bored. Also, you can whip up a couple and freeze them for work lunches. Score! Start with a good-quality chicken or vegetable stock (plus, some chilli, garlic and onion) and build up from there.

    Soup stars

    Get your kitchen tools ready and you’ll be off creating flavourful, comforting soups in no time.

    Smeg Hand Blender

    This retro-styled hand blender does it all, including mashing, blending and chopping.

    Haden Jug Blender

    Jug blenders make it easy to dump soups into and blend in a blitz.

    Kambrook Smartlife Soup Maker

    Blades whirr and break down veg, while a heating plate makes it easy to create your soups in one container.

    Comforting soups that boost immunity

    These vegetable soups are jam-packed with immune-boosting veggies. They’ll ward off illness and have you feeling like your strongest self. Here’s why.

    Cauliflower

    This white veg is high in nutrients, despite its lack of colour. And just one serving gives you 58% of your daily allowance of vitamin C. It’s also high in fibre, feeding your gut’s healthy bacteria and dialling up digestion.

    Spinach

    The benefits of spinach are so large that it’s considered a superfood. And for good reason: from flushing out the free radicals that lead to cancer to enhancing your body’s essential functions, spinach is an all-rounder queen.

    Butternut

    Butternut is a powerful source of vitamins, including vitamins A, C and E. From taking care of your hair, skin and nails to boosting immunity, butternut is great at souping up your meal’s nutritional profile.

    Cauli Soup

    This dreamy, creamy soup boosts immunity, thanks to healthful ingredients.

    Prep Time 5 minutes minsCook Time 40 minutes mins

    Course SoupCuisine Healthy

    1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head cauliflower chopped2-3 cups vegetable stockparsely for garnishing
    In a large saucepan, sauté the onion, garlic and chilli in the olive oil.Add the cauliflower, cover with stock and cook over medium heat for 30 minutes, until the cauliflower is soft.Blend with a hand blender until creamy. Garnish and serve.

    Keyword Cauliflower soup

    Spinach and broccoli soup

    Bitty and bright, this soup is a super-healthy dose of nutrients.

    Prep Time 5 minutes minsCook Time 35 minutes mins

    Course SoupCuisine Healthy

    1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head broccoli roughly chopped1 bag baby spinach divided in half3-4 cups vegetable stock1/2 handful fresh basil
    In a large saucepan, sauté the onion, garlic and chilli in the olive oil. Add the broccoli and half the bag of baby spinach then cover with vegetable stock. Cook over medium heat until broccoli is soft, about 30 minutes.Remove from the heat. Add the rest of the baby spinach and some basil and blend with a handheld blender. It’ll go bright green. Serve with some chopped spring onions and extra basil. Garnish with extra chilli (optional).

    Keyword miso soup, spinach and broccoli soup

    Spicy butternut soup

    Love butternut soup? The spicy kick in this one punches up the flavour even more.

    Prep Time 10 minutes minsCook Time 1 hour hr

    Course SoupCuisine Healthy

    1 medium-sized butternut chopped1 large onion chopped1 tbsp masala curry spice1 chilli chopped1 tbsp extra-virgin olive oil1 cup vegetable stock1/2 tin coconut creamcoriander for garnishing
    Preheat the oven to 180° C. Place all the ingredients, besides the stock, coconut cream and coriander, in a roasting pan and roast for 40 minutes until cooked through and slightly charred. Remove from the oven and allow to cool slightly.Squeeze the sweet, soft garlic flesh out of the cloves and place with the rest of the ingredients in a large saucepan. Add the cup of stock and coconut cream.Using a hand blender, blitz all the ingredients together and reheat until the desired temperature is reached. Garnish with coriander.

    Keyword butternut soup, healthy soup, miso soup More

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    in fitness and body

    What is Pilates?: A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online Classes

    Pilates is big RN. In fact, 60.5k of you search for advice and info on the topic every month, so from answering the question ‘What is Pilates’, the best Pilates classes to Pilates for beginners and the difference between Pilates and yoga, we’re here to help. Whether you’re a Pilates pro (maybe you’ve tried a Pilates challenge before) or you’ve yet to set foot in a beginner’s Pilates class, there are a plethora of Pilates YouTube classes out there.

    Unlike a gym workout, it doesn’t require a ton of home gym equipment and the bounty of free Pilates workouts online is increasing rapidly. Not to mention the benefits of strengthening and lengthening your muscles with low-impact resistance training like Pilates – a real godsend for those with finicky joints.

    Not sure where to start? Well, reader, you’re in the right place. Read on for your Pilates for need-to-knows, what to look for if you’re searching for Pilates online, the 15 best Pilates workouts and our best tips for ensuring a successful Pilates workout. Phew, that’s a helluva lot. Let’s get into it.

    What is Pilates?

    In New York in the 1920s, Joseph Pilates devised more than 500 moves, 34 of which were mat-based exercises. He drew of methodology he’d developed while working as an orderly in the Isle of Man in the latter half of WWI, where he worked with patients injured in the war.

    Now, his revolutionary regime is recognised globally as a way to strengthen the body. Pilates workouts help improve flexibility, balance and core strength and are particularly effective if you suffer from back pain. Research published in the journal PLOS One in 2014 showed that Pilates can both effectively ease back pain and boost functional movement when compared to traditional methods like massage therapy and other forms of exercise.

    You can do Pilates with or without equipment (Pilates rings, resistance bands, Pilates balls, Pilates bars and ankle weights are all options), but you’ll reap the rewards whichever you do.

    6 Pilates principles

    There are six key principles to Pilates, which are essential for getting the most out of each workout.

    Centring: This is all about bringing your awareness to the centre of your body—the area between your lower ribs and pubic bone. This area (your core) is the foundation of all Pilates exercises.

    Concentration: Giving each movement your full attention is key to yielding maximum results from each movement.

    Control: Aim for total muscular control, going slow and steady.

    Precision: Focus on proper alignment and core engagement, striving for super precise form.

    Breath: Coordinate your Pilates exercises with your breath; one movement on the inhale, one movement on the exhale.

    Flow: Try to make each Pilates exercise as fluid as possible, flowing with your breath.

    8 Benefits of Pilates workouts

    Improves flexibility

    Improves core strength

    A challenging low-impact form of exercise

    Can improve posture and stability

    Can be done with no equipment

    Increases flexibility and range of motion

    Improves muscular endurance and strengthens muscle tissue

    Can be done after injury or as part of physical rehabilitation therapy

    What kind of workout is Pilates?

    ‘Pilates is a low-impact flexibility and muscular strength and endurance movement combined,’ explains Aimee Victoria Long, PT & founder of Body Beautiful Method.

    ‘Pilates emphasises correct postural alignment, core strength and muscle balance. It is great for ironing out muscular imbalances, injury rehabilitation and injury prevention.’

    There are many forms of Pilates:

    Classic Pilates: The traditional Pilates exercises as devised by Joseph Pilates, performed in the same sequence each time

    Mat Pilates: 34 mat-based exercises by Joseph Pilates, plus other mat exercises

    Contemporary Pilates: A mix of traditional and new Pilates exercises, performed in varying sequences using a range of small pieces of equipment

    Reformer Pilates: A dynamic form of Pilates using a ‘Reformer’ to add resistance and challenge stability

    Clinical Pilates: Injury and rehabilitation-specific exercises, prescribed by physiotherapists

    I’d suggest trying out the different forms to find out what works best for you and what you enjoy the most
    Aimee Victoria Long

    Does Pilates count as exercise?

    ‘Pilates is most definitely exercise and when performed correctly it’s very challenging,’ says Long. ‘As an exercise, it counts as a muscle-strengthening workout. Plus, you’re able to work the whole body through Pilates. It challenges your lower and upper body and demands core strength.’

    Is Pilates safe during pregnancy?

    You betcha. In fact, if you’re expecting, Pilates might be one of the best ways to move your blossoming bod, says Hollie Grant, Pilates instructor and founder of The Bump Plan. ‘Not only is it safe, but it’s the exercise I strongly believe all pregnant women should include in their fitness plan.’

    Here are some of the benefits for mums-to-be:

    It strengthens muscles most affected by pregnancy (like abs, glutes and pelvic floor)

    It’s low-impact

    It can reduce back pain

    It helps keep you mobile

    It improves balance

    ‘It is incredibly safe, yet very effective and it means that many women can still feel the “burn” during their pregnancy, whilst knowing their babies and their own health isn’t compromised,’ Hollie says.

    Can you start Pilates during your pregnancy then? ‘If you didn’t practice Pilates before pregnancy, it’s the perfect time to get started and it’s never too late! Many of my clients turn up to class on their due dates!’

    Is 20 minutes of Pilates per day enough?

    Short on time? When it comes to bang-for-your-buck sessions, Pilates delivers.

    ‘When it comes to something like Pilates it’s more advantageous to do a little bit every day, rather than an hour-long class once in a blue moon,’ Hollie says. ‘Little and often will help lead to sustained change and really help you to understand the basics of Pilates.’

    ‘My clients often describe how they are more in tune with their bodies for the rest of the day after practising Pilates and they feel less pain – why wouldn’t we want that every day?’

    Can you do Pilates at home?

    Yes, there are styles of Pilates that require some hefty equipment (think the reformer, Cadillac or Wunda chair), all you need for Pilates is an exercise mat.

    ‘We use bodyweight as our resistance,’ Hollie says. ‘Now don’t think that means it will be easy – your body might weigh 60kg or more – those kettlebells you think are heavy at the gym are probably more like 10kg.’

    Is Pilates good for weight loss?

    Can it help you lose weight? As always, the answer to this one is: it depends.

    Effective weight loss is multi-faceted, so it’s difficult to pinpoint one thing that specifically results in weight loss, says Hollie. ‘It’s affected by sleep quality, hormones, stress levels, diet and activity levels.’

    A lot to consider, then. However, a calorie deficit – burning more calories than you consume – can often help people reduce their weight. The calorie deficit largely depends on how much you eat, but any activity can certainly help raise the roof on your daily energy expenditure, or calorie burn.

    Cardio is often touted as the best way to up that daily burn – which, of course, Pilates is not. ‘Pilates is not aimed at cardiovascular strength, it is aimed at muscle strength,’ Hollie explains. ‘However, if you were doing zero exercise before and then started adding in Pilates to your weekly routine, in basic terms, yes, it could help you lose weight as you would inevitably be burning more calories moving than not doing Pilates.’

    Hollie is quick to add that hoping Pilates will be the magic bullet to weight loss is pretty self-defeating. ‘Putting Pilates and weight loss in the same sentence almost denigrates Pilates – Pilates is about so much more than weight loss and has the power to change people’s lives for the long term, something weight loss doesn’t necessarily deliver on.’

    Pilates vs. yoga

    Wondering what the difference is? Well, they’re both done on a yoga mat (for the most part) but there are some key differences between the exercise protocols.

    ‘One of the main differences between Yoga and Pilates is that Pilates focuses on relaxing tense muscles and strengthening others. Yoga tends to be used for improving the flexibility of the body,’ says Long.

    Is yoga or Pilates better for improving overall fitness?

    ‘Both disciplines have great benefits. Depending on your goals. If you’re looking to improve your core strength, Pilates is a great form of exercise. It will help improve deep core strength, muscle control & stability, posture and coordination while improving muscular endurance,’ says Long.

    ‘However, if you’re looking to predominantly improve flexibility and prefer to incorporate a spiritual element to your training, then yoga may be more appealing to you. That being said there’s no reason why you can’t incorporate both Yoga and Pilates into your training programme.’

    So, no need to double down on one discipline – there’s myriad styles of Pilates to try and, done regularly, you’ll notice big strength gains, particularly in your deep core. Mix in with your regular workout routine and you’ll be set for success. Go on then.

    Is Pilates enough on its own?

    As with every type of exercise, Pilates is best performed as part of a well-rounded routine. While it certainly has its pros, you should consider incorporating other forms of exercise that train your body in different ways. Here are a few different modalities to think about adding in and why:

    Cardio workouts – Pilates isn’t a cardiovascular exercise, so including a cardio workout in your routine (ideally once a week) will help keep your heart healthy, as several studies have proven.

    Weightlifting – Pilates does count as strength training, but research has shown that lifting heavier weights will help with increasing your bone density and muscle mass. Try one workout per week.

    Yoga – If flexibility is our goal, studies show that adding in one yoga session a week will help you get there. Pilates will help improve flexibility, but you’ll hold poses for longer during yoga, which is where you’ll make the biggest gains.

    All that said, remember that there’s no use in doing a workout you don’t enjoy. If you hate cardio, for example, don’t try and force yourself through a 5k run every week. Try tacking on a 10-minute speed walk to the end of your Pilates class. Likewise, if you hate weightlifting, try going a little heavier with any weight you use in your Pilates class, but don’t set out to do a whole hour of heavy lifting. Lastly, if the idea of enduring a full yoga class is enough to send you over the edge, aim for a 10-minute full-body stretch every week instead.

    34 Pilates exercises

    There are 34 original Pilates exercises, founded by Joseph Pilates and detailed in his book Return To Life. No matter which type of Pilates you do – reformer, mat, hot or otherwise – these Pilates exercises are the foundation of every class. Joseph would execute the exercises in the exact order listed below, as he believed this was key to reaping the rewards, but you’ll find that most current Pilates teachers will mix them up.

    The hundred

    The roll-up

    The roll-over with legs spread

    The single-leg circle

    Rolling like a ball

    Single leg stretch

    Double leg stretch

    Spine stretch

    Rocker with legs wide

    The corkscrew

    The saw

    The swan dive

    The single-leg kick

    The double-leg kick

    The neck pull

    The scissors

    The bicycle

    The shoulder bridge

    The spine twist

    The jackknife

    The side kick

    The teaser

    The hip twist

    Swimming

    The leg pull-front

    The leg pull-side

    The kneeling side kick

    The side bend

    The boomerang

    The seal

    The crab

    The rocking

    The control balance

    The push-up

    15 best online Pilates classes

    Ready for your fix of Pilates online? Course you are. Here are the 15 YouTube workouts worth your time and sweat. There’s Pilates for beginners options, as well as harder classes for those more familiar with the discipline. The best bit? They’re all options to do Pilates at home! You don’t need to leave your living room and they’re all entirely free – hurrah!

    Pilates classes under 10 minutes

    1. Blast your core in five minutes | Isa Welly

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    2. Challenge your core in ten minutes | BodyFit By Amy

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    3. Advanced Pilates in ten minutes | The Live Fit Girl

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    Pilates classes under 20 minutes

    4. 13-minute pregnancy glute workout | Pilates PT Hollie Grant

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    5. Feel-good Pilates in 15 minutes | Freshly Centered

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    6. Total-body Pilates flow in 18 minutes | Lottie Murphy

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    7. 20-Minute inner thigh isolate workout | Casey Ho

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    8. 20-minute full-body intermediate Pilates Class | Move with Nicole

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    Pilates classes under 30 minutes

    9. Beginners Pilates in 23 minutes | Isa Welly

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    10. Pilates for your bum in 25 minutes | BodyFit By Amy

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    11. Pilates for solid glutes in 25 minutes | Fiit

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    12. Cardio Pilates in 26 minutes | Jessica Smith

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    Pilates classes 30 minutes or longer

    13. Pilates PT Method™ 30-minute workout | Pilates PT Hollie Grant

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    14. 30-minute weighted Pilates total body workout | Isa Welly

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    15. Fat-burning Pilates in 60 minutes | Pilates With Hannah

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    5 tips for a successful Pilates workout

    1. Clear a space big enough

    We get it – your flat share may not even have a living room, but as long as you can stretch your arms out without touching the wall, you’re fine.

    2. Invest in the right equipment

    Before you slip into a ‘pelvic curl’, you’ll need to get your hands on a few pieces to make your session as comfy and safe as possible.

    First up, sort yourself out with an exercise or yoga mat. FYI, thicker styles support and cushion your spine better than their cheaper cousins, particularly on a hard floor rather than carpet. If you’re a beginner or prone to back pain, a cushion under your bottom or back can alleviate pressure and provide extra support.

    Some classes may require a resistance band, which come in different lengths, strengths and sizes. If your Pilates workout calls for one, they should guide you on which type. Watch the workout before to know exactly what you’ll need. A word to the wise: the thicker the resistance band (and the tighter you pull it), the harder your muscles work.

    Other Pilates workouts might ask you to use a small inflatable Pilates ball or a Pilates ring – both pieces of equipment that help with alignment and engaging the correct muscles. Again, see what’s asked of you before you dive into the workout and come up short.

    3. Breathe, rather than brace

    We all think we know how to do it, but breathing is one of the most common Pilates mistakes. Don’t hold your breath as you’ll end up bracing your core and working the wrong muscles.

    Instead, breathe deeply through the exercises and focus on scooping your belly button in and up.

    4. Put your phone on silent

    Pilates requires concentration, focus and precision, so the last thing you want is a bazillion Instagram notifications going off in the background. Put your phone on silent or leave it in the next room.

    5. Shut all pets out of the room

    There’s nothing worse than finally nailing an exercise only to be thrown off balance by a well-meaning furry friend. Try to keep your animal pals in another room during your workout.

    This article was first published in womenshealthmag.com. More

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    I Used AI To Create An Eating Plan For Weight Loss – Here’s What Happened

    Part of the world? Then AI is in your life, baby! From using it to unlock your phone to navigating with Google Maps, AI has transformed the technological space. And now, it’s coming for our lifestyles, too. With the advent of ChatGPT, an artificial intelligence language model that harnesses information on the internet and condenses it for users, people have been able to come up with myriad uses, from generating workout programmes to helping them with their dissertation (insert dubious emoji!). Now, a slew of AI eating plan programmes have become available, too. These free and paid-for services promise to personalise your input and help you reach your goals.  

    What are AI eating plans?

    An AI-powered meal plan generator works by harnessing the language and methods it’s learned to give you a meal plan that fits into your macro, calorie and other body goals. With just a few prompts and in seconds, models like these can spit out detailed information, including meal plans and eating guidelines. Naturally, I wondered if it would work for weight loss in a real way.

    Why did I opt for an AI eating plan?

    Simply put, I was looking to lose some weight and wanted to see if an AI eating plan would cut costs while still being as effective as an expert-led eating plan. Forgoing a qualified dietician had its own risks, I knew, since eating plans made by experts are tailor-made to your unique circumstances. Still, I was looking for quick guidance and something to anchor my eating habits to, without opting for take-out every other day when things got overwhelming. I turned to Meal Mate, a popular free AI eating plan tool that’s most recommended when searching for this kind of thing.

    The AI meal plan

    First, what you input into the chat box makes all the difference. When I told Meal Mate that I wanted to lose 1kg a week, it spat out a meal plan with snacks included. Without telling them any of that? I ended up having to choose from about three different meal plans from all the prompts. In the end, I opted for the eating plan with the fullest prompt: ‘I want to lose 20 kilos; make me an eating plan for 1200 calories a day.’ Wondering why my calories are so low? Check this article on losing weight when you’re short.

    The meals

    While each day’s meals were different, I still found it difficult to stick to each and every meal, since prep time was competing with my household chores, work and jetting off to my workouts daily. Still, I ate chicken salads, scrambled eggs for breakfast and stuck to most dinner guidelines, which ended up being a variation of protein with vegetables on the side.

    The downside

    Meal Mate’s meal plans didn’t specify portion sizes or any other kind of cooking guidelines. A meal noted “chicken salad” didn’t specify which greens to put into the salad, for example, nor the exact amount of chicken to prepare. Since I was using a calorie counting app to account for my goals, I measured out portions that would fit within my calorie goals for each meal. But had I not known to do this, I could have been left eating far more calories than I should have been eating.

    No feedback

    Unlike with a dietician, who you can refer back to when you’re struggling, AI meal plans are just there to spit out information, but won’t be able to give you feedback on what you’re eating and the challenges you might face. I had very busy days and opted to swap out one salad with a tuna sandwich, which was faster to prep. But I knew I wasn’t hitting micronutrient goals with the meal. To that end, I felt alone in my journey, unable to gain encouragement from a real-life person who could let me know what to do, or that my next meal could go better.

    The results

    Since I had to forgo takeout for a week and eat mostly vegetables and lean protein, I managed to lose about one kilogram on this meal plan! I was surprised: despite loosely sticking to each meal and following the guidelines the AI meal plan provided, I still saw results. More

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    The Common Warm-Up Mistake You Could Be Making

    It’s been said that ‘how you start is how you finish’. This goes for workouts as well – the warm-up is vital for effective results. It is easy to skip this step and jump right into getting your sweat on, but here’s why you shouldn’t. Ceri Hannan from Planet Fitness gave us the low-down on warm-up mistakes that could be hurting your workout sesh…

    What is a warm-up?

    “In basic terms, the aim of any warm-up is to prepare the body for the work to follow,” Hannah begins. “General mobility of the joints and raising the body’s core temperature is key.”

    But why do we need to warm up? “Physical preparation is paramount from an injury prevention perspective,” Hannan explains. “Not to mention heightened awareness to react to the work that follows any warm-up.” But it’s not just your body that needs to be ready to work out. “Mental readiness also plays a crucial part in helping to connect the mind and body for a safe and effective exercise experience.”

    The warm-up mistake you could be making

    Yep, that’s right – you can warm-up incorrectly. Like most things in life, there’s a right and a wrong way to get yourself warm.

    “The most common mistake I see is people going straight into static stretching (holding a stretch for 10 seconds plus),” Ceri says. “This is fine ‘after’ the workout [when your body is warm], but generally the muscular-skeletal system is not warm enough to withstand a static stretch.” It’s also important to think about what you’ll be doing after the warm-up. “[The warm-up] is generally followed by ‘dynamic’ workout activity,” Ceri adds. Again, start how you plan to finish.

    How long should you warm up for?

    “Anything from five to 30 minutes, purely depending on the work to follow,” Ceri explains. “It also depends on the temperature and the individual human.” You’re ready to work out properly when you’re ‘warm’. You’re warm when you’ve got a bit of a sweat going and breathing a little heavier. Easy, really. Let’s work it.

    We’re warming up for Fit Night Out!

    Come Fit Night Out, we’ll be warming up with the best, celeb trainer Jessica Naylor, to get you ready for hours of fun, challenging workouts that you’ll love moving to. “Get ready for elevated heart rates and a killer endorphin kick,” says Naylor. Ready to get in on it? Get your tickets right here.  More

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    in fitness and body

    REVEALED: FNO’s Hot Girl Warm-Up With Jessica Naylor – And Why You Should Join Us 

    If you never warm-up before you work out, allow Fit Night Out to be the event that changes your mind. From elevating your workout gains to boosting mobility, there are a ton of reasons why this oft-overlooked practice is actually a powerhouse for fitness. 

    Come the 5th of August, warming us up is Jessica Naylor, celeb trainer, group exercise instructor and PUMA ambassador. “I’m looking forward to seeing so many gorgeous people move with meaning, using their bodies & having fun,” she says. Her approach to health and fitness? Enjoying workouts! “Make it fun and blast the music, live your life!” Naylor enthuses. 

    From boosting your calorie burn to much more, here’s what you stand to gain when you warm up before throwing down. 

    First off, it gets you ready for your workout 

    That’s the entire purpose of warming up: to prime your body for what you’re about to do. It boosts blood flow to your muscles, making them nimble and better able to handle things like jumps and weights. By increasing the amount of blood flow, a healthy dose of oxygen makes its way to your muscles to power you through your next movements.

    It improves movement 

    By doing dynamic stretches and gentle heart-raising movements before your workout, you essentially prime the connection between the brain and muscles for movement. This improves the efficiency at which you can work during your exercise, making for a much better workout. 

    Warm-ups boost performance 

    In one study, a warm-up of sprints and dynamic movement improved sprinting ability in athletes before a match. Athletes ran eight sets of 60m sprints, which improved their overall sprinting ability. And coupled with dynamic stretching afterwards, they improved sprint speed, agility and overall performance. 

    They reduce injury 

    Importantly, warming up your muscles properly before an activity can reduce the likelihood of injury during your workout, by as much as 30 percent, according to one study. While most research agrees with this hypothesis, there are some that don’t. But warming up is great for preventing injury anyway, as long as it fits the bill of what’s to come in your workout. That’s because the increased blood flow loosens up the muscles and gets them ready for your box jumps, burpees and everything in between. 

    Come Fit Night Out, we’ll be warming up with the best to get you ready for hours of fun, challenging workouts that you’ll love moving to. “Get ready for elevated heart rates and a killer endorphin kick,” says Naylor. Ready to get in on it? Get your tickets right here.  More

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    in diet and nutrition

    The 12 Best Healthy Green Juice Recipes You Can Make With A Blender Or Juicer

    If you want to drink your veggies (and actually enjoy doing it), a good green juice is the way to go.

    You might not want to go for the store-bought stuff, though. “Most store-bought juices have either been made from a concentrate or processed with heat,” says nutritionist says Kelly Jones. The result: They contain fewer antioxidants in every sugary sip.

    Instead, grab a juicer (or a blender!) and a good green juice recipe and DIY your own.

    Even if you don’t have a juicer, a high-power blender — like a Vitamix or Nutibullet — can get your fibrous fruits and veggies fine enough to sip on like juice, too, Jones says. (Plus, the extra fibre you’ll get from making juice in the blender will keep your blood sugar more stable and nourish your good gut bacteria.)

    However you whip up your green sips, make sure your green juice recipe incorporates some fruit — like apples and limes. Without the sweetness and acid, typically-bitter greens may leave your juice tasting like grass.

    Whether you’re looking for Green Juice Lite or the equivalent of a kale salad in a cup, these are the best green juices (and green smoothies!) you can drink.

    Minimalist Baker

    1. Easy Green Juice

    Per serving: 114 calories, 0.9 g fat (0.2 g saturated), 113 mg sodium, 25.8 g carbs, 3.3 g fibre, 12.9 g sugar, 3.6 g protein

    This juice’s ingredient list includes health-boosting spices like ginger and turmeric, plus apple and lemon for the sweetness and acidity a tasty green juice needs.

    Eating Bird Food

    2. 10-Minute Green Juice

    Per serving: 189 calories, 1 g fat, 38 g carbs, 0 g fibre, 16 g sugar, 7 g protein

    Kale and romaine give this green juice a good dose of protein, while granny smith apple lends a lovely tartness.

    Show Me The Yummy

    3. Green Juice with Celery

    Per serving: 83 calories, 0 g fat, 15 mg sodium, 20 g carbs, 3 g fibre, 12 g sugar, 2 g protein

    This celery- and cucumber-packed juice is super hydrating, low in carbs, and pretty much guaranteed to make you glow from the inside out.

    A Farmgirl’s Dabbles

    4. Citrusy Green Juice

    Per serving: 97 calories, 1 g fat, 16 mg sodium, 22 g carbs, 1 g fibre, 17 g sugar, 2 g protein

    Oranges give this green juice a sweet, refreshing flavour that’s easy for green juice newbies to enjoy.

    READ MORE: What Is Moringa And What Are The Health Benefits?

    Simply Vegan Blog

    5. Fennel Green Juice

    Per serving: 139 calories, 0.5 g fat, 41 mg sodium, 35.6 g carbs, 8 g fibre, 20.7 g sugar, 1.8 g protein

    Fennel gives this quick-to-whip-up green juice unique flavour that has a particularly summery vibe.

    Veggies Save The Day

    6. Pineapple Green Smoothie

    Per serving: 131 calories, 2 g fat (2 g saturated), 13 mg sodium, 28 g carbs, 3 g fibre, 18 g sugar, 1 g protein

    Step your green juice up a notch with this smoothie, which contains tangy-sweet pineapple and electrolyte-packed coconut water.

    Just A Taste

    7. Blender Green Juice

    Per serving: 81 calories, 0g fat (0 g saturated), 40 mg sodium, 19 g carbs, 3 g fibre, 11 g sugar, 2 g protein

    Blend up your morning green juice to keep as much fibre in as possible. If you want it to be pulp-free, simply strain out the liquid by using a cheesecloth. This recipe has notes of citrus and herbs, and it’s ready in just 10 minutes.

    Jessica Gavin

    8. The Ultimate Green Smoothie

    Per serving: 198 calories, 1 g fat (1 g saturated), 83 mg sodium, 47 g carbs, 5 g fibre, 40 g sugar, 5 g protein

    Turn green juice into a meal by adding high-protein Greek yoghurt to the no-joke mix of green veggies — which includes romaine, kale, spinach, and broccoli (trust) — in this recipe.

    READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

    The Mediterranean Dish

    9. Simple Green Juice

    Per serving: 92 calories, 0.8 g fat (0.2 g saturated), 149.4 mg sodium, 21 g carbs, 6.2 g fibre, 6.2 g sugar, 2.8 g protein

    This six-ingredient green juice contains all the essentials — herbs, leafy greens, fruit, and spice. Mix it up by swapping parsley for coriander or basil, or opting for turmeric or cayenne instead of ginger.

    Damn Delicious

    10. Green Detox Smoothie

    Per serving: 136 calories, 1 g fat (0 g saturated), 104 mg sodium, 28 g carbs, 4 g fibre, 17 g sugar, 1 g protein

    Blended with chia seeds and leafy greens, this green machine provides healthy fat and fibre to fill you up. A little honey makes it perfectly sweet, too.

    Detoxinista

    11. Ginger Celery Juice

    Per serving: 154 calories, 0.8 g fat (0.2 g saturated), 7 mg sodium, 41 g carbs, 7 g fibre, 27 g sugar, 2 g protein

    Get on the celery juice train with this gingery celery juice. It also contains cucumber to keep the beautifying hydration high.

    Minimalist Baker

    12. Creamy Avocado Banana Green Smoothie

    Per serving: 146 calories, 6 g fat (1 g saturated), 138 mg sodium, 18.2 g carbs, 5.3 g fibre, 7.4 g sugar, 6.9 g protein

    A variety of mixed green gives this smoothie a beautiful hue, while avocado and banana make the texture just right and protein powder offers staying power.

    This article was originally published on www.womenshealthmag.com More

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    Everything You Need To Know Before Doing Intermittent Fasting While Pregnant

    If you’ve got a little one on the way, or are thinking about adding to your family soon, you’re probably already focusing on your baby’s health and nourishment (#momlife). This brings the conversation to your own nutrition: What if you are looking to lose weight before getting pregnant and want to try a diet of the moment, such as intermittent fasting (IF)? Or maybe you’re curious about its purported longevity or blood sugar benefits.

    Whatever the reason behind your IF interest, you might be curious about how to maintain intermittent fasting while pregnant. Or, perhaps you just found out you’re pregnant and want to know the safest way to continue or wean yourself off of a fasting diet.

    Yep, these are questions and concerns that docs and prenatal nutritionists hear from expectant mamas these days, given all the hype surrounding fasting diets right now. So here’s the lowdown on intermittent fasting for pregnant women — with input from Jennifer Wu,  an ob-gyn and Nicole German Morgan, a dietitian with a background in prenatal nutrition.

    And, as always, experts advise you to always check in with your healthcare provider before making any dietary changes, especially if you’re newly pregnant or planning to get pregnant.

    Let’s get right to it: Is intermittent fasting ever safe for pregnant women?

    Generally, fasting isn’t recommended for pregnant women. Research shows that intermittent fasting can benefit metabolism and lead to weight loss. It may potentially reduce the risk of developing type 2 diabetes. But it can also actually lower a pregnant woman’s blood sugar too much. “Low blood sugar in combination with the natural drop in blood pressure in pregnant women could lead to lightheadedness and fainting,” says Dr Wu.

    An older study that focused on religious intermittent fasting in pregnant women (with healthy pregnancies) found that fetal movement was lower when mothers were fasting. This makes sense, because her glucose levels would be low and fetal movement is tied to how much glucose (aka an energy source for the bod) the fetus is able to get from the mother. That’s why most religious fasting gives an exemption to pregnant women, Dr Wu adds.

    It’s a no-go

    So, intense fasting is a no-go for pregnant women (more on that later). But the only type of fasting that may be safe for women who aren’t too far along in pregnancy is an overnight fast, for about 12 hours maximum. But, even doing a 12-hour fast depends on the trimester, explains Morgan.

    During the early stages of the first trimester, it’s of course essential to focus on consuming enough important prenatal nutrients, but your body may not need that many more additional calories than your normal intake. “In the third trimester and the later stages of the second trimester, intermittent fasting may not be appropriate at all — many women will require an additional evening snack prior to bedtime or need to eat quickly upon waking,” Morgan explains.

    You need to make sure that you are getting enough of the essential nutrients as well as calories (many pregnant women are advised to add about 300 extra calories a day), especially if you start out your pregnancy underweight or even at normal weight, so restricting your eating may not be the right solution, she adds.

    Are certain types of intermittent fasting safer than others when you’re pregnant?

    If you’re early on in the pregnancy, doing a modified version of intermittent fasting, by fasting overnight for about 12 hours (as mentioned) would be your only moderately safe option. According to Morgan, this would involve fasting from about 7 p.m. or 8 p.m. at night to 7 p.m. or 8 a.m. the next morning, which might be your normal eating schedule anyway.

    But, you don’t want to cram too many calories into a short period of time, as that isn’t healthy for digestion. Nor should you miss out on calories necessary to nourish the baby by spacing out you’re eating too much, she points out. The other popular versions of IF schedules — the 16:8 diet (where you eat within an eight-hour window), the 5:2 method, which involves eating normally five days a week and pulling back on calorie intake substantially two days a week, or alternate-day fasting — should all be off-limits, as they’re too extreme for any pregnant women.

    Eating schedules are really different for everyone. But Dr Wu generally recommends eating more frequently when you’re pregnant instead. Focus on small meals about every two to three hours, especially during the first trimester, when morning sickness is prevalent and you may not be in the mood to eat a huge meal at one time. “This also helps to keep the blood sugar steady in the second and third trimesters,” Dr Wu says.

    But for patients who struggle with heartburn during pregnancy, Dr Wu suggests stopping eating about four hours before going to sleep to allow more time for digestion, since heartburn may be worse once you lie down in bed. If you follow those guidelines, you may not tend to eat until breakfast upon waking up, so it is actually somewhat similar to an IF schedule.

    If I practised intermittent fasting before pregnancy, should I just stop and return to a normal eating schedule?

    Yep, you want to eat more frequently, without large chunks of time and without nutrients. Here’s why: Eating more frequently helps keep your blood sugar and blood pressure — and the baby’s — stable. “To promote more [weight] maintenance and less weight loss, it may be smart to widen your window of eating in order to be able to consume a more balanced diet,” Morgan says.

    Does intermittent fasting affect fertility?

    Believe it or not, if you’re trying for a baby, IF could help in some circumstances. “If patients are overweight or obese, they may have irregular cycles and trouble ovulating,” which can make it tough to get pregnant. So following an IF diet (which typically means you’ll be restricting your calorie intake) may yield weight loss and in turn, improve fertility.

    For example:

    Women with polycystic ovary syndrome — or PCOS, which often disrupts metabolism, the menstrual cycle and ovulation — may encounter fertility issues. But, as one study showed, losing weight (by reducing calorie intake generally by 500 to 1,000 calories per day) may help overweight women with PCOS produce luteinizing hormone and in turn, ovulate more regularly (and therefore get pregnant more easily). Dr Wu asserts that IF is fine for weight loss, but that you should stop dieting upon finding out that you’re pregnant.

    On the other end of the spectrum, if you’re underweight, continuing to restrict your eating and calorie intake can be detrimental to fertility. In extreme cases, “intermittent fasting and losing weight may actually adversely affect fertility as patients may stop menstruating and ovulating,” says Dr Wu. Morgan adds that eating less frequently while practising IF can put the body under high stress, which is not helpful when it comes to getting pregnant. “The most important point for fertility is to nourish the body in a balanced way and not to let the body feel as if it is under stress,” says Morgan.

    Is it ever safe to lose weight at all during pregnancy, via a fasting diet or any other diet?

    In short, no. Weight loss is, in general, not a thing you want to focus on at all during pregnancy. So you want to speak to your doctor about potentially terminating a particular diet you’re on to make sure you’re approaching pregnancy safely.

    During pregnancy, it’s more about staying at a healthy weight, or not gaining too much weight during the pregnancy if you’re overweight. “If patients are overweight or obese when they become pregnant, the recommendation is to gain less weight, around 6 to 8 kilos, depending on the weight of the patient,” Dr Wu says.

    But even if the patient is overweight, or develops gestational diabetes during pregnancy, for instance, fasting still isn’t the answer. That’s because it could interfere with any blood sugar-regulating medication the patient is on, she notes.

    Which trimester are you in?

    Of course, there are many factors that can impact your weight during pregnancy. It also depends on the trimester you’re in. For example, it’s normal for women to drop a few pounds during the first trimester from morning sickness, nausea, or even hyperemesis gravidarum. It’s not a good idea to lose any weight at all during the second or third trimester, Morgan says. But ultimately the advised amount of weight gain during pregnancy depends on the patient. It’s something you should discuss at length with your doctor so that you feel informed and comfortable.

    The bottom line: Nutrition during pregnancy is highly individualized to the person. It depends on how high-risk the pregnancy is and the prior health conditions of the mother. After all, no one person’s body or metabolism is the same. Before trying any new diet or changing your eating habits, it’s important to check in with your healthcare provider. You’ll want to ensure that it’s safe and sustainable for you to continue throughout pregnancy.

    This article was originally published on www.womenshealthmag.com More