All posts by Pollyanna Hale

11Sep/15

Are Mums under pressure to lose the babyweight? LBC Radio Interview

Maintaining a healthy weight during pregnancy is important for the health of both Mother and baby.

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Getting back to a healthy weight is also important after the baby’s birth.

But how fast should a women lose the baby weight? Are women under too much pressure to lose weight quickly?

The topic was discussed on LBC Radio and I was interviewed on the subject.

Listen to the interview here. 

07Sep/15

The Fit Mum Formula Shop

I have gathered together all my favourite products in one place for you – supplements, food, health testing, clothing, books and more.

Click here to go to The Fit Mum Formula Shop.

I always wanted to offer my The Fit Mum Formula members (and anyone else) a service whereby they can purchase quality products personally recommended and endorsed by myself. The range is limited to only those products I truly believe are of benefit to overall health as well as sporting performance.

And here’s my official amazon page

 

 

07Sep/15

The Plus Size Debate, for The Sun’s Fabulous Magazine

Is it time to ditch plus-size labelling?

With almost a third of UK women considered plus-size, many believe the term is now meaningless.

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WHEN Australian fitness brand The Upside launched its new ad campaign earlier this year, it could never have foreseen the furore it would spark.

Designed to celebrate all body types, its promo shot featured five inspiring women – with one, the curvaceous model Laura Wells, representing plus-size.

But Laura is just a size 14 – which sent clicktivists into overdrive.

Within hours, the hashtag #droptheplus was trending worldwide, as the campaign declared: “The fashion industry is one of the world’s most influential industries on women.

“To label a size ‘plus’, when it actually encompasses the majority of women in the world, is not only harmful, it’s absurd!”

Click here to read the rest of the article along with my comments on the Sun Newspaper’s Fabulous Magazine webpage.

 

07Sep/15

Get Fit In Your Home Gym – Your Garden!

Read the original post for Jacksons Fencing here. 

Hands up if you love to exercise for the sake of exercise?

Just me? Ok well as a health and fitness coach I guess it’s only natural that I love getting a good sweat on, lifting heavy weights and feeling my muscles burn. But for most people staying fit, strong and healthy is definitely important to them, but with busy lives, work, children and not to mention the cost of gym memberships – formal exercise is low on the priority list.

However there is another option and it might be closer than you think – your very own back garden! It’s permanently open, it’s free and even the most minimal of gardens needs a little TLC every now and then to stop it from becoming a jungle, so why not kill two birds with one stone and get a good workout in whilst pruning the plants!

The Warmup – Preparation is Key

Like with conventional exercise, the correct clothing is key to staying comfortable. Long trousers and sleeves might be better if you’re going to be kneeling on the ground and to minimise risk of (mostly harmless but sometimes itchy) rashes from touching certain grasses and plants – lightweight in summer as overheating is dangerous and warmer layers that still allow you to move well in winter. Sturdy shoes will prevent slipping or tripping up and good gardening gloves help prevent scratches and blisters from working with garden tools. A hat and suncream in summer goes without saying and keep a bottle of water nearby to stay hydrated – a screw top plastic bottle is better than a regular glass as it won’t break and won’t spill if it falls over while resting on less even surfaces than indoors.

If you’re feeling stiff or aren’t used to being active, a few mobility exercises will get your blood flowing and lubricate your joints. Starting from the bottom and working up is a good way to remember to do each joint. Some good ideas include:

    •  Ankle rotations – circle your feet 5 times each way, one foot at a time
    •  Knee swings – standing on one leg and holding onto something for support, lift one foot off the ground so that your knee is bent and swing it gently to the front (like you want to return a football with your knee) and back again, repeat on the other leg
    •  Hip circles – stand with your feet hip width apart and make a circle with your hips as wide as they will go, 5 times each way.

 

  •  Shoulder circles – with your arms by your side, circle your shoulders backwards then forwards, 5 times each way
  •  Arm circles – swing your arms right over your head and round again, 5 times forwards then 5 times backwards
  •  Elbow and wrist circles – circle each joint 5 times each way
  •  Finger wiggles – wriggle your fingers like you’re playing the piano. The fingers aren’t often used in conventional exercise but you’ll most likely use them quite a lot when gardening!

    The Workout

    Just pottering about, walking, standing, picking things up; it all burns many more calories than sitting at a desk or watching TV. We personal trainers call it NEAT – Non Exercise Activity Thermogenesis, that is the calories burned when you’re moving but not doing formal exercise.Wheelbarrow of flowers - PixabayThe variety of activities in the garden work all the major muscle groups – legs, arms, core (tummy and spine), buttocks, neck and shoulders; so you get a good full body workout if you put enough effort in. Strong muscles make life easier, support your bones, and muscles themselves burn a lot of calories to stay working, so building muscle is actually a great way to lose weight and body fat if that is your aim.

    Other activities that are often done in a gardening session include stretching (to trim high hedges), bending and squatting (to weed and pick things up), lifting (full buckets, wheelbarrows and heavier garden equipment) and digging is akin to many resistance exercises you would do at a gym. Your pulse will speed up to keep up with the increased demand for blood around the body, which gives your heart muscles a bit of a workout and your breathing rate will increase to deliver oxygen to muscles at a faster rate.

    As with any type of movement special care should be made to keep your spine straight especially when lifting. Avoid staying in one position for too long and try to vary the activities you do in the garden to avoid over or under using certain muscles and joints. You might well feel a little tired and achy if you’ve not exercised in a while, but pain should not be ignored and should be seen to by a specialist or GP.

    The benefits of getting active, including in the garden, are well known and include improved strength and bone density, lowered blood pressure, improved cholesterol levels, increased flexibility and a lower risk of obesity, heart disease and diabetes as well as improving mental health conditions like depression.

    But did you know that there are additional benefits to exercising (or just being) in ‘green’ areas – the benefits increase significantly compared to doing the same activity indoors!*

    The Cool-down

    Spend a couple of minutes when you’ve finished stretching each muscle and holding for about 20 seconds so you’re less likely to feel stiff the next day. Make sure you have a good drink to replenish any water lost through sweating.

    If you’ve been pondering over what to plant in your garden, my absolute best recommendation would be vegetables! Soils in large commercial farms are depleted of nutrients compared to our own gardens, so home grown veggies are Polly Hale - Guest Bloggerboth much more nutritious (especially if you grow them organically without pesticides), tastier and of course significantly cheaper than bought produce. Vegetables are in invaluable part of any healthy eating plan, so best of all you get to eat the fruits of your labour!

    This article was written by Polly Hale. Polly Hale is a personal trainer, fitness writer, online coach and founder of The Fit Mum Formula, helping women get in shape online from the comfort of their own home.

04Sep/15

The Working Lunch – packed lunches on the go

The Working Lunch

oriental insideout wraps

Juggling work with family life, chores, school runs and everything else is not easy, that much we know. It’s easy to see why personal health and care can be you pushed to the bottom of our priorities. Yet is exactly because we’re so busy that we should put some thought into what we eat and how we live. If you’ve ever compared trying to work through lunch with stopping for a break and some good food, or else buying the first prepacked sandwich that jumps out at you or worse, staff room biscuits to keep your sugar levels up, you may have notices that eating well actually fuels your brain so you end up working more productively and getting more work done. Win win surely?

 

Where Are People Going Wrong?

Most people do actually have the best intentions, but prepacked sandwiches are usually full of salt and sub-par ingredients (think reformed ham, cheap bacon and processed cheese) and low on nutritional value. Fresh produce on the other hand can be packed with vitamins, minerals, amino acids and essential fats to fuel your brain at work.

 

What About Carbs?

Sandwiches, bread, and carbohydrates themselves are not ‘bad’. But like all foods – protein, fat, sugar and fibre included, the most appropriate choices for you are the ones that will work best for you. When we do intense exercise we use primarily glucose (carbohydrates) as fuel, so if you’re hitting the gym for a circuits class during your lunch hour you’ll do better with a few carbs to fuel your workout. But being sedentary, like at a desk job, uses more fat for fuel instead of carbs, so ‘good’ fats like nuts, oily fish, olives and coconut products are preferential to wheat, oat and potato based foods when you’re not moving around much. Try swapping a cereal bar for almonds and make a note of how well you can concentrate on work, I’d make an educated guess the nuts would yield better results, and this is also why some people feel an afternoon ‘slump’ after a carb heavy lunch. In addition, carbs encourage serotonin and dopamine production which help relax you and make you sleepy, great for later in the evening, not so great for a busy afternoon at work! More and more people are also finding they react negatively to wheat, gluten (a protein in wheat) or both, causing everything from digestive discomfort to brain fog and more, none of which is going to help you concentrate if you’re one of these people.

 

I Don’t Have Time To Make Lunch!

Here’s my 4 step guide to buying lunch out that works for me if I’m not on my feet much – most days I am, being a stay at home Mum, and can pack away quite a lot of food for my small frame as a result, but this formula works well for most people I know:

  1. Find a large side salad – most supermarkets do these. Add a little of the dressing (if supplied) if you like, you probably won’t need all of it.
  2. Add some protein – ready cooked sliced chicken or beef, cottage cheese, hard boiled eggs, cooked prawns, flaked salmon; these are all great proteins.
  3. Add some fat – a few olives, a tbsp. seeds, half an avocado, whatever takes your fancy that day.
  4. If you’re being active add some carbs – some fruit (yes fruit has sugar in it), oat crackers, cold rice, quinoa or pasta (provided gluten isn’t an issue) are usually easy to find in the deli isles.

 

Finally of course a big bottle of water to sip throughout the afternoon, because nothing refreshed your body and mind like good hydration.

 

If you’re used to taking a packed lunch to work here’s a fave recipe of mine. You can vary the fillings to stop getting bored.

 

ORIENTAL INSIDE OUT WRAPS

Makes 4-6 wraps (enough for one hungry person)

 

Wraps of a lower carb kind, but just as easy to make. Play around with fillings to see which protein, vegetable and dressing flavours you prefer.

 

Ingredients

4-6 (100-150g) thin slices of beef, chicken or turkey (ready-sliced sandwich slices are great, but avoid ‘reformed’ ones)

4-6 whole large lettuce leaves (iceberg is ideal)

1 small carrot, grated

½ a pepper (any colour will do), sliced into fine sticks

¼ cucumber, sliced into fine sticks

1 handful raw cabbage, shredded

2 tbsp. reduced salt soy sauce

4 tbsp. fat free Greek yoghurt

 

Method

Mix the soy sauce with the Greek yogurt and combine the sauce with the carrot, cucumber, pepper and cabbage.

To assemble, lay a lettuce leaf on a plate and lay a slice of meat on top of the lettuce. Spoon a layer of the vegetable mixture over the meat. Roll the assembled layers, to form a tube shaped wrap, taking care not to tear the lettuce.

Continue with the remaining wraps and serve with any leftover vegetable mixture.If saving for later wrap up each wrap in Clingfilm so they hold their shape.

 

Enjoy!

04Sep/15

Sugar and your kids – how to have a birthday party without toothache

Sugar and your kids – how to have a birthday party without toothache

How much sugar do your kids normally consume?

How much more do they consume at the average birthday party?

I’m going to hazard a guess a lot more at the latter! And you know what? That’s ok. Wouldn’t life be boring without treats that might not be good for us but, just occasionally won’t hurt. Most adults apply this to wine or their favourite rich chocolate pudding, and for kids it’s holidays, weekends and friends’ parties that they get access to the brightly coloured sugar bombs that most parents secretly despise giving their kids, but hey, we don’t want to be a party pooper.

So is sugar all that bad anyway?

We’re told on one hand that sugar is the root of all dietary (and dentistry) evil. Then we see ‘studies’ that ‘prove’ sugar doesn’t make children hyperactive and that they’re just hyped up from the fun of the party. So which is it?

We know how sugar works – it is the easiest food, being a very small molecules of carbohydrate, to digest, which means it gets into the bloodstream quickly, hence the sudden rise in energy, followed by ‘dip’ as blood sugar falls just as quickly, hopefully just in time to take the overtired little rascals home anyway. This process is scientific fact, yet the amount and speed blood sugar rises and falls will very much depend on the individual child’s metabolism and ability to handle sugar, and is most likely why not all parents think sugar makes their children hyper. Another factor is that some children appear to experience behavioural changes in response to certain E-numbers, the very ones found in artificial, brightly coloured foods aimed at children. Given this, in the average birthday party of school age kids, there will almost inevitably be some who will behave more like they’re at an 80’s acid rave than a Princess & Pirate bouncy castle party.

sugar kids birthday party

What can you do to minimise sugar mayhem?

  • Firstly if you do buy pre-prepared foods look for ones which have no artificial ingredients added. Use your common sense – if it looks like ‘fake’ food, it IS fake food.
  • Adjust the ratios of savoury food to sweet – more wholemeal ham sarnies and sausages, less Party Ring biscuits and jelly.
  • Serve lots of child friendly vegetables and fruit. You’d be surprised how many children actually really love cherry tomatoes, blueberries, cucumber and brightly coloured strips of peppers.
  • Be wary of dried fruit; removing the water makes them very concentrated in natural sugars which at the end of the day are still sugar – raisins in particular are very high in sugar.
  • Make lower sugar cakes by halving the amount of sugar in the recipe (this is do-able in almost any cake recipe without anyone noticing) or replace some of the sugar with mashed banana or apple puree.
  • Only put sweet foods on the table once everyone has filled up on plenty of healthier options first – pudding usually comes after the main course but for some reason this doesn’t seem to apply at birthday parties!
  • If you serve squash to drink instead of water buy sugar free versions – it’s less sticky to clean up when spilt too!

Want to know the best party food I’ve ever served as voted for by all children and parents present? A Cucumber Crocodile!