Crush

Hello everyone. I am so sorry for the few posts lately. Its been a crazy time! But things should look up from here. And with this Issue of Crush, it sure does look amazing never mind up!

Enjoy Issue 19

Brown rice and Chickpea patties

250g chickpeas 1 onion (browned)

4 tbsp mixed raw nuts (crushed)

1 tsp tumeric 1 tsp cumin (ground)

1 tbsp lemon juice

1 veg stock paste

2 tbsp tahini

1 grated carrot

1 egg

2 cups uncooked brown rice (boil for +-30min)

Salt and pepper to taste

Method:

Blend chickpeas, nuts, tumeric, cumin, lemon juice, stock, tahini, carrot and egg together. Add onion and brown rice.

Make patties putting them in the fridge for 30 minutes.

Dry fry them or bake them.

Tzatsziki:

4 tbsp low fat bugarian yoghurt  and 2 garlic cloves, crushed.

3 tbsp finely chopped mint

1 tblsp lemon juice

1.5 cucumbers (cut lengthways and scrape out seeds)

Salt and pepper to taste Grate the cucumber, add the rest of the ingredients.

YUM YUM!!!!

Why Stretch?


Why is stretching important?
Because it helps prepare your body for the effects of exercise and it helps prevent your muscles from tightening and becoming sore.
It helps keep mobility when you are older and it also helps with circulation.

Stretching will increase your flexibility, it improves the range of motion which helps keep you mobile. If you are older, it helps prevent you from falling. For a fit person, it prepares your muscle to endure a workout and to recover without much pain.

Because stretching improves circulation, it helps your blood flow to your muscles which in turn helps recover them after an injury.
It reduces muscular tension and enhances development of body awareness.

Once you stretch you feel more supple and you feel more relaxed, whether you have done an exercise workout or just stretched because you are feeling tight or have an injury.
Don’t miss out on stretching. Always be aware that you muscles and tendons need guidance and support before and after they are used.

Exercise when pregnant. Yes or No?

Ok, so now you are pregnant and the 1st thing most women are afraid of is weight gain. I am going to pause for a second and give you a good guideline. It is not only about your weight, it’s about the babies health. So stop panicking and know your boundaries.

You should gain about 11  – 15 kilograms during the 9 months of pregnancy. If you having twins you should gain about 16 – 24 kilograms. That is if you are of healthy weight when your pregnancy begins. Going forward depends on your weight prior pregnancy and it all depends on what you eat during pregnancy.

Being pregnant is not the time to start exercising to avoid weight gain. It is important to start getting fit when you start thinking of having a  family (that is if you are not already fit and exercising) But in general, diets and no-eating is not an option.

I know there is a lot of information on exercising when pregnant so I wanted to give it to you in a simply layout. This is taken from what I have been told by my doctor and general research. If you don’t agree, go and reasearch it yourself, so you have peace of mind.

IF YOU ARE ALREADY EXERCISING AND OF HEALTHY BMI

Can do’s:

  • You can swim, jog, walk, strength train.
  • You can stretch and do classes at the gym.
  • You can do short pulsing abs exercises.
  • Keep doing your regular exercise but be aware of blood pressure and breathing.
  • Know your limits and be truthful to yourself.

Cant do’s:

  • You must not do it if your blood pressure is low/high and you must speak to your doctor if you have any concerns.
  • Do not skip or do any high impact, jolting workouts.
  • No extreme sports.
  • Do not keep going if you battling to breathe.
  • Do not lift heavy weights, rather stick to low weights and more reps.
  • If you dizzy at anytime, STOP.
  • If you can’t talk and exercise, your baby cant get enough oxygen.
  • Don’t do Extended abs exercises.
  • (The only reason they say don’t cycle, is the danger of falling while pregnant. Not the actual movement of cycling.)

IF YOU ARE NOT ALREADY PHYSICALLY ACTIVE or HAVE HIGH BMI

Can do’s:

  • Start eating healthy. CUT OUT junk food.
  • Start walking 30 min every 2nd day. Work your way to walking everyday.
  • Start gentle swimming. The resistance will help and the water will take the pressure off your joints.
  • Learn some easy stretches.
  • Consult your doctor about starting gentle exercise.
  • Know your limits and be truthful to yourself.

Can’t do’s:

  • Dive into normal exercise.
  • Expect your body not to change.
  • Do not do normal exercise when your blood pressure is abnormal or swelling is evident. Speak to your doctor or midwife on what you are able to do.
  • Dont overdo it. Start getting healthy but don’t shock your body. It is already having to change to accomidate for the very important role of producing a baby and your body needs your attention not a diet.

In simple terms. You can exercise  when you pregnant . Its is good for you and baby. Just don’t over do it in comparison to your health history and physical activity before you were pregnant.

Fatigue and nausea is also a big factor in the early stages of pregnancy. I would therefore keep up healthy eating and gentle exercise. Resting where you can daily. Once the 1st trimester is over, you will feel more energetic to continue your exercise and physical activity. If you can keep up your activity in early stages, go for it! My best friend did boot camp 3x a week with supervision of her trainer and she walked a healthy and beautiful pregnancy. So it truly is for the individual and not a definite yes or no.

You know your body. You will get to know it MUCH more when you carrying a growing little baby. So listen to your body and don’t get lazy or overdo it. Know your BMI before you fall pregnant and drinks LOTS of water.

How do you work out your BMI and What is it?

Your BMI is your Body Mass Index. It is a tool that allows you to use your weight and your height to work out if you are overweight or underweight. Please note you get various  calculators for different countries. For example Asian calculators say obesity is where we say normal is. Go figure …

Square your height. Eg. 1.5 x 1.5 = 2.25m.

Divide your weight (65kgs) by your squared height (2.25)

Eg. 65kg divided by 2.25.

= 29 BMI

18.5 or less is underweight 18.5 to 24.99 is normal weight
25 to 29.99 is overweight 30 to 34.99 is obesity1 35 to 39.99 is obesity2 40 and greater is Morbid obesity 

Photo credit: Fit Pregnancy.