“Sunshine on my shoulders makes me happy… sunshine almost always makes me high”- Dave Matthews Band

Hello ladies,

I recently had a blood test taken to determine the root cause of some ongoing sinus issues. Before the test was administered, the doctor told me that typically, there is a strong connection between Vitamin D deficiency and sinus infections. Her suspicions were confirmed, my Vitamin D levels tested at dangerously low levels (par for the course for a fair-skinned sunscreen junkie like me). As we live in the northern hemisphere, over 50% of us are deficient in this rock star vitamin. Although increasing your salmon intake does help, it is next to impossible to build up meaningful Vitamin D stores through food alone, so supplements were recommended. Before purchasing the vitamins I did a little research and was shocked to find out what a potent little vitamin can do for us from a holistic standpoint. Here are just a few of the bennys I thought would be of interest to you:

Increasing your Vitamin D intake can drastically reduce your risk of at least 11 different cancers, autoimmune diseases, anemia, the flu, upper respiratory infections. It can prevent acne, asthma, autism, IBS, the list goes on and on. Our vitamin D levels seem at least partially responsible for almost every aspect of our immunity health, and, it bears repeating, most of us are dangerously deficient!

images

Increasing your Vitamin D to healthy levels is linked to weight loss in overweight women, and deficiencies are linked to weight gain in women. Perhaps something to research further if, despite healthy diet and regular exercise, you cannot seem to budge that extra weight?: https://www.vitamindcouncil.org/?s=Weight+loss&submit=Submit

http://www.hsph.harvard.edu/nutritionsource/vitamin-d/

Anyone else have any personal experience with Vitamin D supplementation? I am somewhat new to this absolutely fascinating revelation and would love to learn more about it.

Feedback needed! Whole Foods Market is looking to offer us Buggy Bootcampers an exclusive series of workshops on everything from Healthy Eating to DIY Beauty. They promise to provide treats and valuable knowledge from their team of experts! They are even open to designing a workshop based on our interests/suggestions. Before we commit to them, please reply (only to me) whether getting to the store on High Street Ken would be most convenient to you straight after class, or in the evening (when a husband or sitter can take over)? Secondly, if we organized a class to take place close to the store in Kensington Gardens for this occasion would this be convenient for everyone? Please email me back and let me know your honest thoughts.

Welcome to your new week of workouts! Here’s what’s in store:

Sports Monday: if you aren’t finding yourself humbled by the performances in the World Cup, Tour de France, or Wimbledon, then I rest my case. Anyone who is finding themselves thoroughly inspired by these world class athletes can join me tomorrow as we reach the top of our game right here in Hyde Park!

Tabata Tuesday! Ramp up the intensity as we alternate between toning and cardio intervals. 20 seconds on, 10 seconds off for a burn that’ll earn you more than a few extra calories at dinner time.

Thursday: The Feel-Good Workout! This workout is designed to alleviate all those pesky aches and pains we experience as mothers of little ones. Strengthen weaknesses and correct muscle imbalances with unique toning exercises with a backdrop of heart pumping cardio to rejuvenate your mind, body and soul.

Looking forward to seeing you and your little ones this week!

Cheers,
Kerri

Advertisements

14 Day Challenge: go green

Image

14 Day Challenge
 
Dictionary.com defines challenge in this way: “difficulty in an undertaking that is stimulating to the one engaged in it”
 
How will you challenge yourself today? Tomorrow? What are your strengths and weaknesses? Picture yourself succeeding in your own personal challenge. How will you feel after completing it? How would you feel if you gave up on it? Remember, nothing good comes without effort. In the next 14 days, I challenge you all to eat something green with every breakfast, lunch, and dinner.  Here is why:
 
For very few calories, greens pack a serious nutritional punch. What better way to shed the baby weight than with a low calorie, high fiber, protein-rich, vitamin dense food? Did you know that calorie for calorie, broccoli contains as much protein as steak? Greens contain chlorophyll. Chlorophyll is a powerful detoxifier for your body. Our modern diet is full of acid-forming foods like meat, fish, fried foods, processed carbohydrates and dairy. Cancer cells thrive in acidic environments. In order to keep your PH at a safe level, and prevent free radicals from running amok and causing all sorts of health issues, we need to neutralize acids with alkaline foods like kale, spinach, Swiss chard, rocket, and broccoli. An alkaline body supports a healthy immune system (think: disease prevention, weight loss, glowing skin, hair, and nails, high energy levels, and increased milk flow for those of us breast feeding). 
 
Greens are loaded with potassium, iron, calcium, magnesium, folic acid, and vitamins C, K, E, and B.
 
Greens contain omega 3 fatty acids, important for baby’s brain development if you are pregnant or nursing, protect against heart disease and lower LDL (the bad cholesterol).
 
Greens make you look gorgeous! Studies from the University of Nottingham show that people who eat their greens (all veggies for that matter) appear more attractive than those who do not eat the minimum recommended servings per day. I don’t know about you but I don’t need a study to convince me of that.
 
Here are some delicious ways to get your greens in at every meal:
 
Drink them in the morning:
 
In a blender, combine the following:
 
1/2 cup OJ
1/2 cup aloe Vera juice or water
Handful of kale
1/4 cup frozen spinach (or regular spinach wi a couple ice cubes)
1 frozen kiwi or 1/4 cup frozen strawberries 
 
3/4 cup coconut milk
Handful of kale or spinach
1/4 cup frozen broccoli
1 tsp spirulina
1 frozen banana (make sure you peel your banana before freezing it!)
 
1 cup chopped spinach
1 frozen banana
1/4 cup mashed avocado
1 cup coconut water
1 tbsp aloe Vera juice
2 tbsp lemon juice
A dash or two of cayenne pepper
1/4 cup ice cubes
 
Lunch:
Lettuce wraps (choose large leaf, rich green lettuce, pick your protein, add hummus or all natural sesame seed dressing, smear avocado, shredded carrot, dash of sea salt and pepper)
 
Have you tried a mason jar salad? If you are a girl on the go, they make too much sense. You can prepare it hours before you eat it. The key is to start by pouring a dash of your favorite dressing followed by layers of your favorite veggies, protein, and my favorites: chickpeas and pine nuts. Top your mason jar with a hearty green like kale, and it won’t spoil quickly. When you’re ready to eat, just shake and serve.
 
Snacks:
Edamame
1/2 an avocado with squeezed lemon and pepper
Green peppers with hummus or bean dip
1/2 cup coconut milk mixed with scoop of all natural chocolate or goji/acai berry Amazing  Greens powder (sold at Whole Foods)
Kiwis
 
Dinner:
Loaded superfood salad. Try spinach, romaine, arugula, add quinoa, sunflower seeds, pomegranate seeds, shredded carrot, cherry tomatoes, chickpeas, edamame, topped with fresh lemon juice and olive oil
 
Spinach burgers: http://thevillagecook.com/spinach-burgers/
 
Pizzuchini: http://dashingdish.com/recipe/pizzucchini/
 
How will you creatively add greens to your meals for 14 days? I can’t wait to hear your ideas and steal your recipes!
 
Cheers,
Kerri
 
 
 
 

14 Day Challenge: Cut the Refined Sugar. You’re Sweet Enough!

Yesterday we announced the next 14 day challenge which is to eliminate refined sugar. If you are interested in participating, please let me know by email. This includes eliminating your sugary cereals, cakes, sodas, sugary energy bars, energy drinks,  biscuits, and anything with high fructose corn syrup. While we’re at it, let’s throw in those vile artificial sweeteners in our diet sodas, low fat snacks, in a word= gross. 
 

Lets not sugarcoat this. Everyone knows it can ruin your teeth and cause gum disease. Excess amounts of sugar are stored in the liver as glycogen. When the liver is too full, the excess amounts return to the bloodstream as fatty acids. Hello weight gain. If you are nursing or pregnant, you need to be consuming extra calories to keep up with your baby’s demand. Don’t let them come from empty calories like refined sugar that do nothing beneficial for us or our babies.

 
Not only is refined sugar completely devoid of anything beneficial or nutritional, it causes your blood sugar levels to spike, then crash, leaving you tired and cranky. It is also linked to yeast overgrowth, hyperactivity, ADD, diabetes, mental and emotional disorders, and an imbalance of neurotransmitters in the brain- good times! When you consume natural sugars like those found in fruit, our brain signals to our body that it’s satisfied. With sugar and high fructose corn syrup, the opposite occurs. Our livers don’t metabolize HFCS the way it does natural sugar. 
 
But don’t go thinking you can replace all your sweet stuff with artificial sweet stuff. Artificial sweeteners, like sweet n low, nutrasweet, equal, and yes- Splenda, are even worse. So many people have been sickened by these chemicals that there are aspartame victim support groups. There are 92 side effects associated with aspartame that include migraines, brain lesions, memory loss, weight gain, reproductive disorders, and more.
 
If you’re not convinced by now, I give up! If you are, email me and I will form a smaller group email where we can share info on delicious, natural ways to deal with your sugar cravings. It will be easier than you think!
 
 
 
Cheers,
Kerri

Get. Away.

1st day! No kids!

1st day! No kids!

As I write this, Brian and I are flying back to London from Croatia on our first solo getaway since our honeymoon back in September of 2009. The trip lasted only 3 days but aside from the inevitable twinges of guilt I felt (Face-timing with the kids the second day= big mistake!), it was just what the doctor ordered. If you’ve never been to Dubrovnik and are thinking of adding it to your bucket list, I’d highly recommend it. The walled city was built in the 1500’s perched up on a cliff looking out over every shade of blue and green of the Adriatic Sea. It was bombed to bits in the early 90’s by over 2,000 shells when they broke from the Serbs as the Republic of Croatia. They very recently joined the European Union on the first of July. Some highlights of our “relaxing” vaca included kayaking, jet skiing, swimming, and jogging around Old Town. We took a cable car to the top of the hill and visited the tiny open-air War Museum. The city has recovered well and is thriving from all the tourism. There was so much to see and do and the Croatian people were very sweet and welcoming. And tall.  I am used to being slightly below eye level in most parts of the world but it is not often that my 6’3″ husband tells me he feels short! 
 
As I write this we are an hour away from landing and I cannot wait to see my kids! Luckily Brian’s cousin MaryKate is spending the summer with us in London and was gracious enough to watch them for the weekend. I feel incredibly grateful that we had the opportunity to step away from the daily chaos and enjoy each other’s company in such a beautiful corner of the world, but at the same time ready to get back to London, the babies and routine, and see all of you. Needless to say coming back to the city there is quite a bit of excitement surrounding the arrival of the Royal Baby! I can only imagine what Kate must have been feeling with the entire country- actually- the world- awaiting the introduction of her son. I think it would be safe to say that each and every one of us knows all too well the physical and emotional toll of labor, delivery, and entrance into motherhood can have you craving privacy and peace. I hope for her sake that she gets as much quiet time and privacy with her family and new son as she needs and deserves. 
 
Congratulations to Heather Friedman, winner of the food diary challenge and £50 Waitrose gift card. Did anyone who participated find it as helpful as i did? It was truly eye opening for me. Tomorrow we will be meeting for a FUN circuit workout and the announcement of a new 14 day challenge. As many of you have shared with me your goals of weight loss, this one will be of particular interest to you. Even if you are not looking to lose weight, this challenge may help increase your energy levels, allow you to sleep better, clear up your skin, prevent diabetes, and more. I will announce the challenge at class tomorrow and if you are interested in participating, please let me know! 
 
Ok at this point most of you are probably looking for the Unsubscribe button. As always, if you have any feedback for me or ideas for class, please let me know. From 9:30 to 10:30 you give me an hour of your time and in return I want to make it as fun and as productive as possible for YOU… After all, the rest of our days are usually spent worrying about others ; )
 
See you tomorrow!
 
Cheers,
Kerri 

Sent from my iPad