Nutrition Advice- Clean and Lean Living

I have been so pleased and overwhelmed at how many emails, personal messages and facebook messages I have received so far in response to my fitness journey. Knowing that I have encouraged so many people to get active and take control of their own health and fitness gives me a sense of pride and puts a smile on my face. So a big THANK YOU to you all and im so proud of you all for taking that first step!

I get asked a lot about nutrition. Which is great! As diet is 80% of what you need to focus on for weight loss along with the remaining 20% being exercise. Whilst I have touched on this in my previous blog I feel I need in order for you all to be able to make your own choices of foods educate you all on the fundamentals first and making it so simple that you will be able to look at a food and know whether or not it will be a good idea to put it in your body.

I am a clean and Lean advocate. Following this diet is not only fun and healthy but so simple! Clean foods are determined as a food that’s still in its natural form. Eg Orange on a tree Vs Potato Chips, guess which one isn’t how it was meant to be? So anything that’s processed, walk away disco laydee. Clean foods are great as they are full of everything you want them to be for a start but the best bit is they are free of toxins. Toxins are a dieter’s worst enemy. They are stored in your fat cells. Your fat cells can be eliminated through exercise (and healthy eating) however toxins will stay in your body. They make their way back into your blood stream and make you feel lethargic and horrible. Your body then tries to heal itself by holding onto your fat cells to store the toxins in. Alas you stop losing weight and start to gain it again and you just went in a circle and you’re back to where you started.

A big fat bully (pun intended) to stay away from is Sugar. Yes even your organic/raw/brown sugars. Sorry to say but this includes honey. (Manuka honey is ok in moderation). What will surprise a lot of you is Skim Milk contains a huge amount of sugar! You are better off with a light or soy version milk. People who have eliminated a lot of their sugar intake have seen the weight drop off. So NO to sugar! Now this will come as a surprise but a lot of fruits actually contain natural sugars called Fructose. I try and avoid most fruits due to this and will only eat bananas or apples when I feel like a piece of fruit. 

 *Note the riper a fruit is the more sugar it contains. If given the option though, a piece of fruit can be a good snack as opposed to more toxins fat/filled option. 

Another big one is heavily processed cheeses! Avoid them! You can identify them as bright yellow and ones that comes in slices. (Yes the one that is most likely in your fridge right now). Go for hard white cheeses like feta and goat. I’m lactose intolerant myself so I don’t have dairy in my diet aside a few times a week a small amount of cottage cheese which contains protein.

Make sure you plan your meals, it can actually be fun! I find myself counting down until I get to have my next meal. I have 6 of them a day! Make sure you spend time to think about your dinners too. A lot of people find they are so tired when they get home they just go for the “easy” premade option. This will not help you in the slightest! My meals take me 10mins TOPS to make and cook! So there is no excuse and using excuses only will hurt yourself.

Breakfast

My favorite meal and the most important one of the day! Try and have breakfast within an hour of waking up. It’s important to get this right as this is your main kick start to your metabolism.

Make sure you include protein in your breakfast. Cereal is the worse breakfast you could have. They are full of sugar and have no protein. The only exception is wholegrain oats.

I always wake up and have boiled water cooled down with freshly squeezed lemon juice in it. Not only does it hydrate you but it starts your day with a good detox! You will notice the difference so I urge you to try it!

My recommendations:

1 Rye toast (organic dark rye)

Avocado

Fresh squeeze of lemon

2 egg omelet made with

Spinach

Garlic

Parsley/thyme

Mushroom

·         You can add asparagus, turkey, smoked salmon, ginger in also

Alternatively you can poach your eggs rather than scramble.

OR

Wholegrain Oats with mixed berries (mixed with water not milk)

A great pancake recipe that you can make on weekends for fun is.

4eggs

100g wholegrain rolled oats

150g fat free cottage cheese

1 teaspoon of cinnamon

Blend together in a food processor and poured into a pan like you would do a pan cake.

·         You can also add blueberry’s to this or mix in your protein powder

 Lunch

At Lunch you want to be sure to again have protein and I highly recommend vegetables especially green ones. Have your protein around the size of your fist and then eat all the veggies you want until you are full. Be sure with every meal to stop eating when you feel full or uncomfortable. Don’t keep forcing anymore in.

Recommendations:

Lean Chicken breast/ Kangaroo steaks/ Salmon

Broccoli

Snow peas

Zucchini

Beans

Carrot

Mushrooms

Asparagus (helps to de bloat your tummy)

(choose at least 3)

Chicken with sweet chilli and Vegies

Dinner

Make sure you don’t slack off at dinner! It’s very important! It is also a myth that eating late at night will make you fat. Eating badly at anytime of the day will make you fat! Try and not eat then go to sleep though as your body does need time to digest before doing into sleep mode. Try to avoid frying your meats to cook them. I use my George Foreman grill! If you don’t have one, go get one! The easiest way to cook meats and you will never be able to use the excuse of no time ever again!

Recommendations:

Any Fish, chicken, turkey, lean meat I.e. Kangaroo. No sausages (Kanga Bangas exception but not recommended for every night either)

Then yet again go for gold on your veggies! Don’t be scared to have some complexed carbs in there either. I love sweet potato mash!

Don’t steam the hell out of your vegetables either. Eat what you can raw or lightly steamed. They lose their nutrients the longer they are cooked for.

Kangaroo Steaks and Veg

Salmon, Egg and Veg

Salmon and Veg

Now some flavors you can use so you don’t feel bored within 2 days!

·         Mustard seeds

·         Garlic

·         Ginger

·         Lemon

·         Lime

·         Chilli

·         Flax oil

·         Olive oil

·         herbs

·         coconut oil

·         Avocado (on meats)

I mentioned I eat 6 meals a day. This is to keep my metabolism going and feeding my body constantly so it doesn’t go into starvation (store fat) mode. I eat every 2.5hrs - 3hrs.

Good Ideas for your meals 2 and 4 are,

3 Corn thins

Avocado

Freshly squeezed lemon juice

Cracked pepper

*you can also add cottage cheese, lean turkey, smoked salmon, springwater tuna.

OR

Protein Shake with some almonds/pistachios/raw cashews/ brazil nuts/sunflower seeds/pumpkin seeds.

·         Please DONT buying any supermarket protein’s, they are full of sugar and as you know sugar is BAD.

·         Go visit a supplement store and talk to someone who knows what they are talking about and get the right one for you.

·         I am lucky enough to be sponsored by ASN Brisbane (Australian Sports Nutrition) and highly recommend visiting them in store or online/their facebook page. http://www.facebook.com/asn.brisbane

OR

100g chicken/turkey breast/salmon

Steamed green beans/broccoli

OR

2 boiled eggs

Steamed green beans/broccoli

Corn Thins with Avocado, fresh lemon Juice and cracked pepper

Corn thins with cottage cheese, springwater tuna, fresh lemon juice and cracked pepper.

Few last helpful Facts

• ·         Throughout the day I drink Green and White Tea. Just note Green tea does contain caffeine so anymore then 6 cups a day could see you having trouble sleeping.

• ·         Organic Coconut oil is the best oil to use. It can help with weight loss. I like to add a teaspoon into my green tea or lemon water.

• ·         Go grocery shopping on a full stomach. It will help you resist temptation to by all those sugar filled nasties that you don’t want in your trolley or cupboard.

• ·         Eating healthy fats will in fact help burn fat and help you lose weight. So don’t be scared to eat your avocados and salmon. Essential fatty acids help move fat out of the fat cells and into your bloodstream allowing your body then to burn it off.

• ·         Don’t microwave your protein.

• ·         Squeeze lemon juice (from a lemon not a bottle) over all your veggies and meats if you want a bit of flavor. Its detoxing and fat burning. 

Best Methods of cooking! So fast and easy.

I hope this helps you all in some way to be confident enough to make a healthy choice. I am always willing to help out with any questions you all might still have.

LIVE*LAUGH*LOVE

Remember Clean = Lean





SJ x

My New Years 2011 resolution complete - Fitness Shoot

The end of 2011 drew near and I had fulfilled my New Year resolution "Get Fit" However, through my journey I have found it more then just a resolution, its a lifestyle change. I have never felt better about myself. My quality of life and my mental welbeaing has just skyrocketed. During 2012 im looking forward to taking it to the next level and making my dreams come true. I have also started my new career path and im doing my Cert III and IV in fitness. My goal is to help as many people as possible achieve the body and health they desire. I feel so happy everytime I recieve an email or a message from people saying my journey has inspired them to get off the couch and take control of their health and well being. It even would seem I have also encourged other girls to compete in Fitness competitions which is amazing!

Fitness and health and the body has always been of interest to me. However going through my own health problems at the point of my life when I could've started my journey meant I am now doing it 8 years on. Better late then never!

To all those amazing people that have taken the time to show support and encouragement and put a smile on my face saying I am their inspiration, THANK YOU.

LIVE < LAUGH < LOVE

SJ x


Images thanks to Helen Graham http://www.facebook.com/pages/Images-by-Helen-Photography/18779080333

Fitness Goals with a Side of Nutrition

Hey all!

Well alot of you may know that a few months ago i decided to do something with my passion for fitness. I am entering my first Sports Model comp with the INBA next May.

Alot of hard work and determination is going to be needed but so far i am loving my journey! It not easy and it will hurt but at the end it will be all worth it to know I have achieved my goal.

Apart from daily Gym sessions involving alot of weights training I have to keep my diet in check.
I have what some would think is a dream metabolism! However its proving to be rather difficult for me to retain my muscle growth due to how fast my metabolism is. I need to lose body fat from my legs while keeping the muscle I have worked so hard to build in my upper body. Im currently trying out different diets to see which works best for me.
I thought I would share my current diet with you all which seems to be working well at this point of my training. As i don't want to peak too early I have to make changes and improvise as I go.

Breakfast:

2 Egg Omlette (yolks included)
Spinach Leaves
Mushroom
Crushed Garlic
Mixed with water not milk.
On Rye toast

Or

Poached Egg
Avocado
Smoked Salmon
on a piece of Rye toast.

Or

wholegrain rolled oats with a small amount of mixed frozen berries. Use water not milk.

Morning Snack:

Almonds
2 corn thins with light cottage cheese and spring water tuna.
Green/white Tea

Lunch:

This changes between
Toasted sandwhich with
Springwater tuna
spinache leaves
tomato
Avocado

or a salad Sandwhich

(on days I do Cardio)

and

Chicken
Broccoli
Beans
Cauliflower
Carrots

or Chicken
Spinache leaves and Salad
(days I don't do Cardio)

Afternoon snack:

2 corn thins with
Light cottage Cheese
Slice of tomato
Green/white Tea

Dinner:

Chicken, Salmon or Barrumundi cooked in my George Foreman Grill
Broccoli
cauliflower
mushrooms
carrots
beans
sweet potato mash
( I have always eaten all my vegies raw, best way to have them.)



I always have my WPI protein after my gym workouts. If I'm working out in the morning I will have an Apple or a protein shake before going.

This is so far just a guide of my diet, of course I will have a meal a week where it may vary a bit. However drawing closer to the big day will see me stick very closely to a strict diet. So stay tuned for updates.

*Please note works for me and isn't recommended for everyone

Believe you can Achieve!

SJ xx


Thank you to ASN Brisbane for all my wonderful Supps that are helping me achieve this fitness goal of mine.

3 quick explanations to common beauty Issues Plus 2 quick to make products.

Underarm Pigmentation.

These can darken due to perspiration. The sweat doesn’t dry out properly in the folds of your underarms and produces uric acid which darkens your skin. Genetics, poor quality deodorants can also play a part.

Try waxing if you have dark pigmented hair as the roots of your hairs can stay visible under your skin if you just shave. Ingrown hairs can also make your underarms appear darker. If you use depilatory creams they too can cause darkness. Stop using them and see if you see a change.

Sensitive skins.

If you have sensitive skin make sure you choose products that are hypoallergenic. Try and stay away from anything with perfumes or essential oils.

Tomato in products can be really soothing for skins with broken capillaries and experiencing redness.

Try and avoid spicy foods, really hot showers and excessive alcohol as these will all contribute to an increase in redness and broken capillaries.

Stretch marks

Is a tearing of collagen from the skin. Once they are there I’m sorry to say its hard to remove. If they are red there is still blood flowing so there is hope to reduce the size. Bio Oil or certified organic rose hip oil is your best friend in this case. Exercise, exfoliating and massaging is great to encourage blood flow and to deliver oxygen to the area. And of course MOISTURISE.

Home made Body Exfoliant

Olive oil with salts or sugar.

Face Mask

Wholegrain oats teaspoon of after and avocado.

LIVE LAUGH LOVE

SJ xxx

How do you know if your Mineral Make up is the real deal?

Mineral make up can be a very loosely used term. Not always are they true minerals that are good for your skin! Since I know not everyone has studied cosmetic chemistry I’ve listed a few ingredients to keep an eye out for that you should try and avoid.

Ingredients to avoid.

Talc- this is a big one! It’s very irritating to the skin. It technically is a mineral and that is how these make up brads are getting away with writing “mineral” on their products. This however is a mineral you want to stay away from. On a more concerning note it’s also been listed as a possible carcinogenic. For this reason I highly recommend you don’t use talcum powder on yourself or your children!

Bismuth oxychloride. A reaction to this may result in red, irritated, itching, having small bumps or pustules, burning or looking swollen. No fun! Bismuth alone is very harmful to the skin so it goes through a nice technical process which ends up bismuth, chlorine and oxygen. Thus making Bismuth oxychloride. Some people may find they have no problems with bismuth in their products and if this is the case feel free to use.
Mica – try and avoid this in your products it's classified as non hypo-allergenic. Lots of people find they are allergic to Mica. It’s usually in eye color products. It is quite hard to find products that are mica free however.

FD&C Dyes- these dyes are derived from petroleum or coal tar. Where coal tar is obtained the derivatives are concerning for many reasons. Two major being, they cause cancer in animals but they are also causes of allergic reactions such as rashes and hives.

Chemical dyes are usually comedogenic especially red dyes which are commonly found in our blushes! Yikes! So if you find you have bumps and lumps where you put your blush this could be a reason why.

Synthetic preservatives: these are absorbed very easily into the bloodstream, not always a good thing! They also can cause lots of skin irritations, swelling, redness, itchiness and eczema.

Parabens: these nasty little things clog and congest your skin. They can also cause irritation and inflammation in worse case scenarios.

Hope this helps! Any Questions feel free to contact me J

Live Laugh Love

SJ xx

Beauty Tips for Winter!

We all know how every part of our body dries out and is affected when Winter hits! So I have made a list of tips and recommendations to keep every part of your body WINTER PROOF!

Face:  

Make sure you are using a cream cleanser and definitely NOT soap or anything that foams. You will become a prune! My favorite is Trilogy cream cleanser; it’s full of essential oils for nourishing.

There isn’t always a need to change your moisturizer. If you are happy with the one you have just simply add a few drops of Organic Rose Hip oil to it at night time. To splurge you could add a few drops of Ella Bache Huile Intex oil in the exact same way. If you are however running low on your summer moisturizer when you replace it try and get one that may be slightly heavier in texture for that extra comfort. Natio and Trilogy has a great affordable range.

Another great idea is to invest in a serum/booster, preferably one that is hydrating. This goes on your clean dry skin before your moisturizer.

Exfoliating is a huge key in winter. Not necessarily doing it more but making sure you actually do it. 1-2 times a week is more then enough but so important. It removes the dead layer of cells to allow your moisturizer to penetrate into the deeper layers of your skin where fresh lives cells are. When your cells are well hydrated they plump up therefore giving you healthy glowing skin, crepe paper line free!

Body:

Most people would forget to look after their skin on their body. It needs attention just as much as your face does. Make sure you exfoliate 1-2 times a week. Using those exfoliating gloves is perfect! Yet again though avoid soap! Try use a cleansing cream or oil. I can highly recommend QV Body Wash, it is found in most chemists.

Then you need to remember to Moisturize! Don’t be lazy; once you have dried yourself in the shower put some body cream on. A good tip to make sure you use you body cream is to buy one that is in a pump bottle and leave it on your basin so you see it and think to use it. I can recommend two good body cream both are affordable. QV Body cream, (great for people who suffer from eczema and dermatitis), and Palmers Coco butter.

Lips:   

You only need to know one product, Lucas’ Papaw Ointment. If you haven’t discovered this yet get onto it! It’s great for your lips to avoid that horrible chapped flakey feel. It’s also great for burns, boils, chafing, cuts, cracked skin, rashes, insect bites and nappy rash. It’s so cheap to buy, and comes in a Tube or a Tub so great to have on hand in your handbag. Another Bonus is its Local! So you will be helping to keep the profits in Australia.

If you do find your lips are rough and in need of an exfoliation using your toothbrush is a good trick then follow it with Lucas Papaw!

Hands and Nails:

Using a good quality hand cream is the only way to help prevent the dry cracked nails and cuticles. As well as that horrible dry dehydrated feel on your hands. I can highly recommend Ella Bache Moisture-bath hand Renew, Dermalogica Multivitamin Hand and nail, Clarins hand and nail cream and Natio hand and Nail cream in their Spa range.

Something extra you can do for your cuticles if you find they are still cracking is cuticle oil. Most nail ranges will have one of these in their range.

Using a foot file or pumas stone once a week on your feet then applying body cream (QV body cream) then putting socks on is a great way to keep your feet looking soft and not dried out and cracked.

Sun Protection

Don’t be fooled by the sun not feeling as harsh or “not laying in the sun”. The UV rays are still very much out and can cause a lot of damage still. So keep your SPF applications especially on your face up every day.



LiVe LaUgH LoVe

SJ xx

http://www.facebook.com/BeautybySJ
http://www.facebook.com/SarahJaneCoxModel

*Great Skin Care Tips/Recomendations*

I Get asked all the time what I use as skincare. I also get asked what good products for others to use are, that are also affordable. So I thought I’d share!

I worked at Ella Bache for 4 of my 6 years working in a Salon. So I used alot of their products. However to recommend Ella Bache to those who didn’t receive the discount I did was a little hard due to the price. So I myself decided to experiment and try some products that most people would be able to afford.

Straight up let me say Certified Organic Rose Hip Oil is what I call a miracle oil!!! You can use it by itself or mix it in with your moisturiser you use. It is great for uneven skin tones, scaring and hydrating. You can Use it around your eyes too, just be careful not to get it in your eyes or you will be crying and seeing blur.

People who have sensitive skin and very dry skins i.e. Eczema, Dermatitis those using Roaccutane, I have to recommend you try (consulting your Doctor first) QV range. They used to just have a body cream and body wash but now they have a complete range.

For exfoliants, please be careful. Don’t think it has to be really rough to be good. In actual fact it can be bad. Go for a very gentle scrub if you must or better yet go for a cream exfoliant. Natio has good exfoliants. Just be careful of anything with AHA’s in it as it is a Hydroxy Acid and if used too much or incorrectly can also cause damage.

Toners in the alcohol form can do more bad then good and can in most cases be the culprit behind problems in people’s skins. Alot contain alcohol which dries skin out. Try a mist if you feel you need something. A great natural one is green tea or chamomile tea. Make up some let it cool and store it in the fridge. (Cheap cheap).

Cleansers...this is your first step and you want to get it right. Rule number 1.Throw OUT the soap. Yes even that Dove soap. Rule number 2. Stay AWAY from anything that foams. Generally as a rule it has to have soap in it to foam, and as we know soap = BAD!

Depending on your skin type will depend on your cleanser. Please don’t self diagnose. Go get a professional diagnosis where they look under their woods lamp. It’s the only true reading you will get. Generally oily skins go for a gel cleanser. Everyone else you want a milk or cream cleanser. Just make sure you remove it properly. Again I’m going to recommend Natio, however for a little bit more Clarins cleansers are really worth it.

Masks..If you have time (while you vacuum, do the laundry etc) natural home made masks are great. My favourite is avocado. Put it on to a clean exfoliated skin. If you have a bit of spare time lay down and put fresh cut tomato slices on your skin. Very good especially for those that get redness in their face. Cucumber over your eyes is good to de puff also.

Please everyone use SUNSCREEN!! Read my first post for all theinformation you need on finding the right one for you.

*Please note these are my recommendations I have found good for myself and others I have helped. Please don’t use if you are allergic to anything. If you have a reaction stop usage. If on medication or under the care of a Dr or Dermatologist please follow their recommendations first.

SJ x

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http://www.facebook.com/SarahJaneCoxModel