Jil Wild

Living in Abundance, lifestyle and food blog

Saturday, 10 February 2018

Guest Post: Easy Ways to Transform Cleaning into A Workout!

Brown Wooden Floor

 
Zowie Ashton contacted me with this post full of ideas for keeping fit whilst doing housework! Combining two chores into one always works for me.

If you are a fitness enthusiast, and you don’t always have the time for even a quick gym session with your buddies, or you are tired of the boring routine household duties. We might have found a solution for you, to make the chores a little bit more interesting or save you some money, instead of going to an actual gym, or you always wanted to start working out but you are always busy, why not just combine the two activities?

Fitness expert and creator of The LIV method Matt Sauerhoff, revolutionized the common household chores and exercising into a whole new activity. Instead of just vacuuming the floor, you can do walking lunges and clean your floors or carpets.  

Walking lunges is a lower body workout, which is great for your legs stability and building strength, according to Sauerhoff. So, while vacuuming, take a big step forward, lower your body almost to the ground, by bending your front and back foot, you will need to have 90 degree angle with both of your legs, and place almost the whole weight of your body on the front foot, and remember to keep your chest and back straight. Hold for a few seconds, and then repeat the movement, but this time with the other foot forward. Lunges are also great for picking up objects from the ground. Hauerhoff explains, that staying active will prevent muscle atrophy and improve your blood circulation.

Here is a way, to make dusting the furniture slightly more entertaining and much harder. Put ankle strap on weights to your wrists, by adding a few more pounds to the activity, you will feel resistance and your arms will start burning in no time. 

Butt lifts while cooking. According to the celebrity pilates and yoga instructor Kristin McGee, doing butt lifts while cooking is great for the back of your thighs, hips, hamstrings, and core muscles. While standing straight, simply lift  your one leg up behind you, and extend your foot as much as you can. 2-3 sets with 20 repetitions for each leg should be enough. Also worth noting is that you should be cooking something clean to eat, in order to get better results. 

Folding laundry and squats, why not? Another one of McGee’s chore exercises, just put all clothes you have to fold on the ground, and simply squat to them, instead of bending over. As in most exercises, the form of your squat is essential. When squatting, keep your back straight, your feet should be aligned with your knees, don’t forget to engage your core, while standing up.

Abdominal twists – you can pay your bills and do abdominal twist, you just need to stand between two tables. Take a bill, from the right table and twist to the left to fill it in, and of course, the other way around. 

Bicep curls, while taking the heavy trash bags out. Hold the bags tight, and lifting up and down, around 15 repetitions for each hand, keep your elbows close to the body, to maintain a good form, full range of motion is important, so extend  your hand all to way up to your shoulders and down. If you are interested, you can even sprint with the bags, according to the fitness video instructor Nikki Glor, interval running is better than marathon running, and you will burn more calories that way.

Another one of Glor suggestions is calf-raises while doing the dishes. As we all know doing the dishes is not particularly interesting activity, so, you should consider calf-raises and then squats again, but this time while drying them. 20 calf-raises of washing the dishes and then 20 repetitions of squat drying the dishes. After the squatting, return to calf-raises, until you are finished with the dishes. After a week or two, the progress will be evident in your quads, glutes, and calves.

But if you are not too keen on the above-mentioned exercises, and you do not want to risk any injuries, you can also effectively clean like the old-fashioned way. For example scrubbing the floors with a towel or a brush, can be quite exhausting as well, and it can also be considered as a way of burning calories since it is a physical activity which can be done with high-intensity. Then after you are done with the floors you can move to the bathroom and simply scrub every tile possible, using the required detergents and a brush. And then there is the oven cleaning where you will probably need to lean on something which can still be quite tiring, use a detergent and make sure to scrub every inch of the oven, and surely you will have burned some calories after you are done cleaning. 

Share:

Tuesday, 23 January 2018

Nutribuddy Breakfast Shake First Impressions




30g serving: Cal: 118 Fat: 3.6g Protein:3.9 Carb:17.5 Fibre: 3.3

I was excited to be contacted by Nutribuddy to review their Breakfast Shake
Share:

Tuesday, 16 January 2018

Back to Fitness!


Here I am back at the gym after many weeks of being too unwell with
Share:

Thursday, 7 December 2017

Low Carb Rich Chocolate Truffles



Each Truffle is 126 Calories, 2.4g Carbs 11.5g Fat 2.8g Protein

I am, at the time of publishing this, less than a month into my ketosis dieting journey. The thought of giving up sugar in my diet has been in my consciousness for some years, as I read articles about this pure white and deadly substance whilst blood sugars rise and teeth rot.  I gave up sugar in tea years ago, and I pay a lot of attention to my dental health and to eating well...but sugar has always been my dark secret companion, my late night booty call when the house is asleep and there's no one awake to hear the rustle of a packet.  

I realise now that when I snuck downstairs and raided all the hiding places and found no sweet thing, and went instead for the (healthy in my mind, because it's not sweet) option of savoury snacks, that lots of those too, are full of sugar.  Hence my satisfaction once sufficient has been consumed and all my dopamine receptors are flashing and firing away up there.

This effect causes sugar to be an addictive substance.  It gives us a hit, like cocaine.  When babies are undergoing uncomfortable procedures, they will be given a little taste of glucose to help them cope, like a painkiller. The complex relationship with this substance starts early, and is associated with reward, painkilling, comfort and essential brain fuel...feeling good.

No wonder it's my stumbling block.  I am loving the tasty food I get to eat on the keto diet, especially all the yummy fat in all its glorious forms, but I still get hit by sugar cravings so unreasonably strong that I am driven to rummaging in all the places that Dave hids his and Jesse's supply of kitkats for their lunch.  I have rooted out every hiding place, and now he's given up trying to help me.  The kitkats are under the mattress in the spare bedroom, and there they have stayed.  I go and help myself, and so do they.  No one says a word.  How can I beat this addiction?

I am reassured by my keto chums that the cravings will pass, eventually.  In the meantime, I'm stocking up on sweet snacks like these truffles, to ease me through the hard times!  I've been trying recipes from pinterest, and have tweaked them to arrive at these tasty sweeties!

I've tried them on some unsuspecting friends and family who cannot believe that they're low carb.  With this in mind, some will be winging their way out as Christmas gifts.

How to make 10 Keto Chocolate Truffles

Ingredients:

  • 50g Dark Chocolate, at least 70% Cocoa 
  • 3 tbsp. Almond Flour
  • 2 tbsp. Almond Butter
  • 1 tsp full fat grass-fed butter
  • pinch salt
  • 1/4 tsp stevia
  • 1/4 tsp  Almond Essence/salted caramel flavouring (or any other flavouring you want to try, but careful of hidden sugars here)
Method

  • Heat the chocolate in a melting pan or bowl over a saucepan of water to melt it. Be careful to not get any water actually in the chocolate. I have a special pan for this.

  • Whilst the chocolate is melting, combine the rest of the ingredients in a bowl. Don't worry too much about getting the quantities accurate here, because different products will have varying consistency.  What you're going for here is a stiff paste which can be rolled into a ball leaving the bowl clean.  The almond butter I use is quite runny, so I use the flour to stiffen it.  The dairy butter will have a similar effect when chilled in the fridge.
These flavourings don't specify sugar or carb content...my guess is they're loaded, so go really easy on quantity. I could be wrong, but I usually err on the side of: if it tastes too good to be sugar free, it probably isn't!

  • Roll the mixture into little balls. 
  • Dip them into the chocolate one by one and roll them around to get them coated
  • Spoon the chocolate coated ball onto a baking tray covered with greaseproof paper
  • Once they're all glistening away on the paper, pop the tray into the fridge to chill for three hours.
They are a bit moreish!
Let me know if you try them or if you have any ideas for fooling my palate into thinking it's had a sugar hit.
Jil Wild Manning
Maternity & Fertility Reflexologist
Doula UK Recognised Birth Doula specialising in breastfeeding education and support.
Wildbirth.co.uk

Share:

Saturday, 2 December 2017

#keto dessert - Low Carb Cream Pie



 10 portions, each one is 448 Cal 44g Fat 7g Carb 10g Protein

This pie makes being on a low carb diet to reduce blood sugar much more bearable. It probably isn't as delicious as it's full on, made-with-sugar and real short crust pastry cousin would be, but granulated stevia gives sugar-free sweetness, full fat whipped cream and chocolate which is 75% cocoa solids gives at least the illusion of a decadent treat.

This particular pie is the result of a fair bit of experimentation and tweaking of various recipes, all of which use different ingredients to achieve the soft set cream texture, and to be honest, despite it's very appealing appearance, I'm not wholly convinced that the one in the picture is my favourite. (but I ate it all the same...it's a tough job...)

I am happy with the pastry base however, and baking it made the house smell like real flour and butter short crust pastry was cooking.  Again, recipes vary with some including egg yolks and cream, some using baking powder, but all using almond flour, butter, stevia, vanilla flavouring, cinnamon and salt.  I experimented with substituting around a quarter of the almond flour with coconut flour because the coconut flour is cheaper and slightly finer, but I don't want the coconut flavour to be too overpowering.





I am ok with using raw egg in recipes for food I'm going to consume, but I wouldn't risk giving my grand babies raw egg, or anyone whose health is compromised. If you want to try the egg option, handily you can use three yolks in the pastry, (and of course these get cooked) and three egg whites beaten in with heavy cream to give the filling a light airy texture.

There are several other ways of achieving texture in the cream other than using egg whites.  The pie pictured above uses 16oz (450g) of cream cheese...which for me, is a lot.  Like I say, I coped admirably, but a most acceptable alternative is texturizing the cream using sugar-free jelly before it sets, which also adds a fruit flavour. Lemon and lime jelly flavouring cream with a dash of lime juice and lemon or/and lime zest is my favourite.  Orange is a better flavour to combine with chocolate, but if you just want chocolate flavour then leaf gelatine can be used to thicken the cream.

I will link the original inspirations for this recipe here, so you can go and try these variations as part of your own ongoing research...like I say, it's a tough job!!Ruled Me Keto chocolate silk pie CJ Eats Keto  and for a pie crust that doesn't taste of coconut Low Carbist 


I use my Nigella cups for measuring...cups are an American measurement equating to
  • I Cup = 250ml or 8floz
  • 1/2 Cup = 125ml or 4floz
  • 1/3 Cup = 80ml or 3 floz
  • 1/4 Cup = 60ml or 2 floz
You'll need a 9inch Flan tin/dish and two medium/large mixing bowls

For the sweet pastry crust:

  • 1 Cup Almond Flour
  • 1/2 Cup Coconut Flour
  • 1/2 Tsp Baking Powder
  • 1/4 Tsp Salt
  • 1/4 Cup Stevia (I use Tesco Truvia)
  • 1/4 Cup Butter (full fat grass fed)
  • 1 egg beaten
  • 1tsp Vanilla Extract
  • 1/4 tsp Cinnamon
For the filling and topping: 

  • 16oz cream cheese ( That's just shy of two tubs of Philadelphia full fat)
  • 1/4 Cup Butter
  • 1 1/2 Cup whipping cream
  • 1/3 Cup Stevia
  • 1/2 Cup cocoa powder
  • 1 tbsp. cold strong real coffee
  • 25g of dark chocolate (75% cocoa solids or greater)
Method
For the crust:
  • Pre heat your oven to 190/375 gas mark 5
  • In a bowl, combine the dry ingredients for the crust, mixing well
  • Add the butter in cubes and work with fingertips into the flour until the mixture resembles breadcrumbs
  • Add the vanilla flavouring and egg, and combine with your hands into a dough ball
  • The dough will be really crumbly, but don't worry, you're not going to be rolling it out, instead just press it into a well buttered 9inch flan dish, making sure it's evenly distributed.
  • Prick the base with a fork and cook for 11 minutes, then cover with foil and cook for a further 10 minutes.
  • Once it's cooked, cool it right down before adding your filling


For the filling:
  • Combine the cream cheese, butter, vanilla extract, cocoa powder and half of the stevia using a wisk/hand held mixer until smooth and creamy and well blended.
  • In a separate bowl whisk the cream and the other half of the stevia until it forms soft peaks
  • Fold 3/4 of the whisked cream gradually into the cream cheese mixture, being careful to not lose the fluffiness of the cream
  • Spoon this mixture into your cold pie crust and smooth down the surface
  • Top this with the remaining 1/4 of the whipped cream
  • Melt 25g of dark chocolate (75% cocoa solids or greater)
  • Drizzle the melted chocolate over the top
  • Chill in the fridge for 3 hours before serving


You can make this without the whipped cream topping and just grate the chocolate on top if you like.
Enjoy!




Jil Wild Manning
Maternity & Fertility Reflexologist
Doula UK Recognised Birth Doula specialising in breastfeeding education and support.
Wildbirth.co.uk

Share:
Blogger Template Created by pipdig