Why Bread WON'T make you put on weight

I hear a lot of clients say to me “Bread makes me put on weight” or “I’ve eaten too much bread this week”. Here’s the deal with bread.

It’s what you put on or serve with your bread that can make you pile on the pounds.Plus it’s the type of bread you eat that counts.

The butter, margarine, jams, cheese you put on your bread is fattening, not the bread itself.Fat is fattening – fact you cannot argue with! Here’s why - Carbohydrate (bread, cereals, rice, pasta) has four calories per gram. Protein (fish, meat, eggs) contains four calories per gram. Fat has more than double at NINE calories per gram.
So, you can see which food group is really fattening!

Bread is a source of fibre and complex carbohydrates, it is low in fat. This means it will fill you up, without lots of calories - so you are less likely to snack too often. Plus it aids digestion and reduces sweet cravings.

Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread.

Certain research from Michigan State University shows that certain types of bread actually reduce the appetite. The research compared white bread to dark bread and wholegrain, high fibre breads (with small nuts and seeds). The students who ate daily slices of dark high fibre bread felt less hungry on a daily basis and lost five pounds in 8 weeks. The others who ate white bread were hungrier, ate more fattening foods and lost no weight.

Plus, as well as not sustaining the appetite, white bread will give you a very short term energy ‘buzz’ but you’ll actually feel lethargic pretty quickly and want another ‘pick me up’.

So you’d want to choose to eat dark, rich high fibre breads – pumpernickel, wholegrain, mixed or multi-grain or granary. The average slice of wholegrain contains only 60-70 calories and will provide you with a steady release of energy and combat any lethargy for the day.

No time to exercise? Top tip to get fit without you even realizing.

Today’s mum is a superhero! Being a mum, juggling chores, taking care of your other half, errands and admin plus working can play havoc on any exercise programme or prevent finding time to get fit.

Yet it can be done, without even realizing it. The key is the intensity of what you are doing. Now, you don't need to think 'pain'! What's key though is that you get a challenge, one that makes the 'activity' worth doing for you to see the benefits! Here's a great example:

I am always running late! I leave myself too many things to do before I get out of the door resulting in a rush. My son's nursery is a 20 minute walk but if I really power walk I can do it in fifteen. Plus he loves it when the buggy goes quicker.

Now I could just hop in the car and whizz him around and get there in about 5-10 minutes. However, with the traffic, the road bumps, pedestrians walking in front of 'amber' lights, the odd wobbly cyclist - i find it rather more stressful than walking really briskly, getting the fresh air, having my son get the fresh air and clearing my head ready to start the day! Plus as I do this journey four times a day (there and back and there and back to collect), I'm actually clocking up four miles a day, cardio (three times a week). If you do the maths, that's 12 miles a week - nearly a half marathon! That does wonders for your cardio-vascular fitness and for burning stored energy without really realising it.

Plus I find it ‘moving meditation’. The breathing and repetitive movement involved with really brisk walking or jogging promotes feelings of calm and tranquility and reduces stress. Being outdoors releases endorphins, natural hormones which promote a sense of feeling good. Increasing your pace means you burn more calories in less time (very important for a new mum).

So my message is, think about where you can make a small change to your routine and the benefits that would be associated with it. Think smart and try combining fitness with taking care of the baby at the same time!

Fitness Balls, why and what to do with them!

This week, I received a question about the Fitness Balls (Swiss Balls or Exercise Balls, they have a few names) from a client who recently completed my Prenatal Fitness Course.

"I found the Swiss ball really useful for antenatal exercise - can it be used for postnatal exercise too?" Hilary Hall

Answer: “The Swiss ball is ideal for Post Natal exercise, every mum to be and new mum should have one!
Basically the ball is ‘wobbly’, an unstable surface, so your body has to draw on more of the deeper and outer muscles to remain stable.
Simply sitting on the ball will have you working harder to perform upper body strengthening.

By working on the exercise ball you will automatically and often subconsciously correct and improve your exercise technique. Your posture will be corrected as it forces you to sit well and be posture aware - the ball will wobble so reminding you to correct your posture.

In addition, the ball improves your ‘core stability’. This is a bit of a buzz word - what it essentially means is that your deep abdominal and spinal muscles (which layer around the bones of your spine) are engaged and therefore strengthened. The deep abdominal muscles have been stretched and weakened during pregnancy and childbirth so it’s essential to start strengthening them again. If not, a host of issues can result – back pain, pelvic floor incontinence, a ‘doming’ effect and laxity of the muscles (blatantly put, sagging ness of the stomach!)

In the first instance, perform pelvic tilts on the Swiss Ball, these are gentle and can be done as soon as you have given birth.
Then try sitting on the ball (once all is comfortable) and draw in your belly button (at the same time relax your rib cage), keep your feet about hip width apart (the closer the feet, the more of a challenge – so position the distance of your feet where you feel stable) and lift one foot off the floor about 4 inches, hold for a count of 5-10 seconds and then repeat the other foot. If this seems easy progress to holding for longer – up to 60 secs. or extending the leg straight out. Practice this daily.

After 6 weeks, you can move onto more challenging abdominal work with the swiss ball. Avoid sit-ups until the separation of the abdominals has returned to normal – you need to perform a rec. test for this”.

Run for 30mins in 8 weeks

So you've decided to run a 5km?

If you're fairly new to running here's a good plan to follow.

Following a plan means you stay motivated, reduce risk of injury and can see your progressions.

Here's a sample programme for 8 weeks which I use with clients who can jog for about 15 minutes. By the end of 8 weeks with this progressive programme you should be able to run continuously for 30 minutes!

Happy running!

Week 1:
Monday: Jog 15 mins, brisk walk 2 min, Jog 5 mins.
Wednesday: Jog 15 mins, brisk walk 2 min, Jog 5 mins.
Friday: Jog 15 mins, brisk walk 2 min, Jog 5 mins.

Week 2:
Monday: Jog 18min, walk 1 min, jog 5 mins
Wednesday Jog 18min, walk 1 min, jog 5 mins
Friday Jog 18min, walk 1 min, jog 5 mins

Week 3:
Monday: Jog 20 min, walk 1 min, jog 5 mins
Wednesday: Jog 20 min, walk 1 min, jog 5 mins
Friday: Jog 20 min, walk 1 min, jog 5 mins

Week 4:
Monday: Jog 22 mins, walk 1 mins, jog 5 mins
Wednesday: Jog 22 mins, walk 1 mins, jog 5 mins
Friday: Jog 22 mins, walk 1 mins, jog 5 mins

Week 5:
Monday: Jog 24 min, walk 1 mins, Jog 5 mins
Wednesday: Jog 24 min, walk 1 mins, Jog 5 mins
Friday: Jog 24 min, walk 1 mins, Jog 5 mins

Week 6
Monday: Jog 26 min, walk 1 min, Jog 5 mins
Wednesday: Jog 26 min, walk 1 min, Jog 5 mins
Friday: Jog 26 min, walk 1 min, Jog 5 mins

Week 7
Monday: Jog 28 min, walk 1 min, Jog 5 mins
Wednesday: Jog 28 min, walk 1 min, Jog 5 mins
Friday: Jog 28 min, walk 1 min, Jog 5 mins

Week 8
Monday: Jog 30 min, walk 1 min, Jog 5 mins
Wednesday: Jog 30 min, walk 1 min, Jog 5 mins
Friday: Jog 30 min, walk 1 min, Jog 5 mins

Remember to always warm-up first with dynamic mobility stretches and light brisk walking or jogging and cool down and perform static stretches for all muscles of the leg and bottom.

I strongly recommend that you consult your doctor and get medical approval before beginning any fitness and / or exercise programme. This information, instruction or advice obtained from Vicky Warr or Beez Kneez is not intended as a substitute for your doctor's advice or treatment and you use it at your own risk. Vicky Warr and Beez Kneez does not take responsibility or liability from injury arising from your participation in any exercise program designed by Vicky Warr or Beez Kneez on your behalf.

Running, a goal and a plan - why?

Running is one of the best ways to increase your cardio-vascular fitness and lose some fat. It's also great to get outdoors - the daylight releases hormones called 'endorphins' which are known as 'happy' hormones. They lift your spirits!

As with taking up any fitness regime, it's essential to follow a plan. Failing to plan means planning to fail. Without a plan you lose interest, and are unalbe to track your progressions. this results in becoming demotivated and giving up.

In addition to your plan, you need a goal. With running it could be a 5km, 10km, half marathon or even a marathon. An event such as this, whether it's a charity run or a more serious for the competitive more advanced runner means you have something to run for - a journey with a destination! This means you are not just training for training's sake and brings a whole new meaning to stepping out of the door (or even getting out of the door) when the weather is not so good or you don't feel like running.

I've done the 'Race for Life' for breast cancer 5 times and it is great - the atmosphere is very encouraging and there are women at all levels running, jogging or walking the 5km, 3 mile race. I've also trained over 50 clients for running events over the last 5 years, with several competing and completing a marathon for their first time. One client has even gone on to coaching young athletes at her school.

So:

• Choose your running goal
• Devise a plan
• Take action!

Wishing you every success.

PS. If you are participating in an event, please let me know you fitness or runing tips to help others!

How to do the 'Rec Test'

The 'Rec Check' is a helpful test for you to see if abdominal separation took place during your pregnancy or labour.

Abdominal separation can be anything from 2-3cm to 12-20 cm long and occurs between the two recti abdominus muscles (otherwise known as six pack), it usually reduces 6 weeks after the baby is born, however there are some cases where the separation may stay for longer.

This test will indicate if your abs are still separated past 1.5 - 2cm and therefore the are certain exercises you must avoid which would make the condition worse.

1. Lie on your back with knees bent and feet flat to floor. Make sure your lower back just brushes the floor underneath you - avoid pressing it too flat into the floor or over-arching it.

2. Take your index finger and third finger together and vertically place them just under the bra strap (breast bone). Then turn them horizontally. and pass them, quite firmly, down the cenre of your front (known as the linea alba). It is the line from the breasts bone down to the belly button.

3. Now, inhale and exhale - just pulling in slightly the abdominal muscles at the same time lift your shoulders off the floor. Press your fingers down your vertical line (as in 2)., keeping gentle pressure. Take the fingers down to the belly button quite quickly.

4. Notice if the gap between the stomach muscles is greater than your two fingers. If so, there is still some separation, which indicates some instability.

If the gap is greater - we would concentrate on pelvic floor exercises/tilts and lower abdominal strengthening. You would avoid any kind of stomach crunches until the gap is smaller than the width of the two fingers.

With care and correct exercises, the gap will reduce and more advanced stomach exercises including crunches and curl ups could commence.

No more Backache

No more Backache ...strengthening the stomach muscles will help.

Many new mums experience back ache – either in the lower back or sometimes – all down the back.

One of the most common post natal complaints, along with the other aches and pains that can be experienced.

The pain is usually experienced in the lower back although women may feel it all down their back.

As a mummy’s role involves constant lifting and bending - bending over to change nappies, lifting and placing a car seat, carrying and lifting the baby around or putting him into the bath or cot. The spine and pelvis can easily be twisted or placed under strain – performing these demanding actions.

On top of that, the stomach muscles have been stretched and weakened during pregnancy -causing them to become weak and less able to support the spine as effectively. Just when you need your back to be strong!

If the large muscles of the legs are not used for bending and lifting this can also contribute to placing strain on the spine and back.
So what can be done to reduce the pain?
The back and spine are supported by the abdominal muscles, the key muscle being the transverses abdominals, which wrap around the centre of your body from one side of the lower back to the other.

Strengthening this muscle will create a flat, long stomach and also means it will then give support and stability to the lower back.

Key factors need to be considered when strengthening the abdominals post natally:

1. Technique – poor technique can result in using the incorrect muscles and not strengthening the ones you want to.
2. The amount of abdominal separation the female experienced during pregnancy – this affects the choice of stomach exercises some would be inappropriate, so the muscles remain weak and stretched.