Health » How to overcome that ravenous appetite

Have you experienced an increased ravenous appetite since you've upped your physical activity? What exactly is the cause of this increased appetite?

People who are on a calorie-controlled eating plan often are the ones most sensitive to hunger signals. The only craving one should experience though should be for optimal health and fitness – not that large pizza with all the toppings?

The trick is to follow a healthy eating plan that is sustainable. Severe calorie restriction for rapid weight loss is neither sustainable, easy or even healthy in many instances.

You can avoid hunger pangs if there is a better balance between calorie intake (from eating) and calorie expenditure (from exercise and daily activity). A ravenous appetite may indicate that the deficit is too large, which makes sticking to a diet really difficult. If a person reduces it they will continue to lose weight (albeit at a slower rate), but won't experience the same degree of hunger.

People should control their thoughts and impulses – that is the psychology of weight loss. That’s where it all begins and ends. Start by taking small steps.

A factor that influence hunger, include:

The “See-food” diet: Humans eat with their eyes 99% of the time. It's not the body initiating the impulse to eat, it's the pleasure centres of the brain. As such, seeing or even smelling delicious food creates the temptation to eat and can initiate feelings of hunger.

How to overcome hunger pangs and manage your appetite:

Timing of meals: Eat an apple after training, it will lift blood sugar levels and assist with immediate cravings.

Protein shakes: Solid protein meals are more effective at suppressing hunger than liquid ones. Rather use well-formulated supplements for the right occasion – immediately after a workout or before bed for instance.

Supplements: Take a natural appetite suppressant to get through challenging days. A supplement may also help to balance any deficiencies.

Drink more water: Thirst and hunger can often be confused - so reach for the water bottle before the food cupboard.

Increasing fibre consumption: Fibre can boost feelings of fullness and also increases levels of leptin, a hormone associated with feelings of satiety.

Curb the carbs: Reduce sugar and starch because spikes in blood sugar can a craving for more food.

Control lifestyle factors: Stress (mental, psychological or physical) can increase appetite and may lead to comfort or binge eating.

Choose foods that quell hunger: Foods with a lower energy density will give a person more volume without the excess calories. These include many fruits and vegetables, and high-fibre foods like whole grains.

Other suitable options include:

• Eat eggs or other forms of protein for breakfast to reduce hunger pangs.
• Oranges have a high fluid content and are a low-glycemic fruit.
• Air-popped popcorn - it fills you up because it's so 'bulky' but has no calories.
• Beans have a good combination of fibre and protein.
• Almonds are energy-dense, but also make you feel full. Just control portion sizes.
• Salad before a meal helps to fill you up, but beware of oily salad dressings.

Fat Loss » Delicious right down to the last bite

Banana almond smoothie

Ingredients:
1 banana
125ml plain fat-free yoghurt
60ml oat bran
1 tsp natural almond butter or 5 almonds
250ml cold water or ice

Method:
1. Mix together the cup of water/ice and almond butter (or almonds) in the blender.
2. Add the banana and oat bran, blitz until smooth.
3. Finally add the plain fat-free yoghurt and process it all together.
4. Serve in a tall glass or chill until it’s ready to be served.

Italian brown rice salad

Ingredients:
750ml vegetable stock
2 tsp olive oil
80g brown onion (chopped finely)
300g brown rice
1 tsp lime rind (grated)
1 garlic clove (crushed)
45g roasted almonds
100g tomatoes (chopped)
100g zucchinis (chopped)
¼ cup parsley (finely chopped)

Sauce:
2 tbsp lime juice
2 tbsp white wine vinegar
2 tsp dijon mustard

Method:
1. Place the vegetable stock in a medium-sized saucepan and bring to the boil.
2. In a large saucepan heat the oil and cook the onion until soft.
3. Add the rice, lime, garlic and stir, making sure to cover the rice.
4. Now add the stock to the rice mixture and bring it all to the boil.
5. Toss in the tomatoes and zucchini, cooking until the zucchini is soft.
6. In a separate bowl, mix together the sauce ingredients.
7. Add the sauce to the rice mixture, tossing gently.
8. Serve this salad warm, topped with fresh parsley (optional).

Success Stories » Marisca - Bye Bye Baby Weight

The guidelines for healthy weight gain during pregnancy, issued by the Institute of Medicine in 2009, stipulate that if a woman's weight was within the healthy range when she conceived, she should gain between 11 and 16kg during the course of her pregnancy. If she is underweight then up to 18kg is acceptable, and if she is overweight, no more than 11kg should be gained.

In Marisca Cory's case, she was a petite 43kg when she found out that she was expecting a son with her fiancé, Barend. “By the time I gave birth to our healthy little boy my weight had ballooned to 65kg”, she explains. Given her lower-than-normal body mass index of 17.6 (Marisca is 1.56m tall), she had gained 4kg more than required – almost 10% of her pre-pregnancy weight.

While childbirth and the days following this amazing experience are generally filled with joy and happiness, Marisca admits to also feeling unhappy and downhearted. “I thought it would be impossible to be a fit and healthy mom, especially as most people I spoke to said that you never get your body back after having a baby. This scared me, and I truly believed it. However, I now know that this way of thinking is misguided.”

Armed with a desire to prove these people, as well as herself, wrong, Marisca took on the challenge of regaining her body. “I decided to be more disciplined in my approach, and dedicate myself to the process. However, I wasn't only motivated to do this for myself. I also wanted to show other women that it is possible to be a fit and healthy new mom, and, more importantly, I also wanted to do it for Barend, and to be an inspiration and good example for my son.”

While researching to find the best approach Marisca quickly realised that exercise alone would never be enough to deliver the weight loss she desired. “It's the food we eat that has the biggest impact on our bodies, and the quality of our lives.”

While Barend had introduced Marisca to the world of health and fitness before her pregnancy, she only started to eat 'clean', healthy food, with a greater number of smaller meals each day, after her pregnancy. “He continued to help me along the way by continually motivating me to eat correctly and remain focused on my goals. This was a very important element in my overall success.”

Under his guidance, Marisca was soon training with weights three times a week, and also included some high intensity interval cardiovascular training in her routine. “I like to lift heavy weights, so Barend developed a four-day training split where I targeted my lower body on Mondays, and my upper body on Tuesdays and Thursdays. I keep my rest periods short, under a half minute, and drink lots of water during the session.”

In terms of her diet, Marisca started eating 5–6 smaller meals, and also drank 4-5 litres of water, per day. “I kept my meals really simple and clean, which made preparing and eating the right food relatively easy.”

The real challenge, she explains, was the battle that raged within her to remain disciplined and dedicated, both physically and mentally, to the task at hand. “Sometimes I faltered, but I simply stood up and tried harder. It was a long, slow process, and progress required hard work, but I simply chose to never give up.”

The other major challenge she faced was time management. “It’s not always easy to find balance between managing a household, raising a child, work and gym. Things get very hectic and busy, especially for first-time parents, which makes it hard to cope sometimes. The fact that I love spending time with my family and don’t jeopardise it for anything made this element that much harder for me.”

However, Marisca says that she soon learnt to prioritise her time, and schedule in what was most important to her, including her family, food prep and training. “It's essential that you make time for yourself, including some time to just relax. I still don’t get that much time for myself, even to go to the gym, but when that happens I improvise and exercise at home with weights. This also means I can still spend time with my son.

And that, according to Marisca, is a key element to s
uccess. “It’s about doing the best you can and finding what works for you. Every one and everyone's situation is unique, so there is no one-size-fits-all approach.”

Since adopting this new lifestyle Marisca is happier, more confident, and eventually got back to her pre-pregnancy weight. “It feels great to live a healthy and fit lifestyle. I don’t feel so tired and drained anymore, and I have more energy to keep up with my son and take part in activities with him. In the end I proved that my fears were misplaced – it can be done, and I believe anyone can do it with the right approach and mindset. I now know, for a fact, that if you really want something and you work hard for it, you will accomplish your dreams. I'm extremely proud of what I’ve accomplished, and I derive great pleasure in showing others that it can be done”, she concludes.

Quick facts:

Favourite healthy dish: Laura D’s low carb savoury tarts
Favourite exercise: Squats, and any ab exercise
Must-use supplement: USN Body Sculpting Gel
Top diet tip: Exercise without proper nutrition is a wasted exercise

Marisca's daily meal plan:

Meal 1: Oats with cinnamon, and two egg whites
Meal 2: Chicken or tuna salad
Meal 3: Sweet potato, green vegetables and ostrich
Meal 4: Green vegetables with chicken, fish or ostrich
Meal 5: Almonds and half an avocado

Stats

Weight before: 65kg
Weight after: 43kg
Age: 24
Marital status: Engaged, and we have one sweet little boy
Occupation: Senior Document Administrator

Health » Top 10 reasons for low libido

Has the sex desire vanished? Are you wondering why?

Lack of sex drive is a very common problem which affects both men and women. Most often people have no idea what the cause is and how to change the situation.

LISTEN TO OUR FITNESS PODCAST!
Let’s talk about SEX, Baby. Let’s talk about you and fitness and sex, to be exact. Pedro and Cory get together with Sexologist Catriona Boffard about how your fitness and health has an effect on your life between the sheets. 

Here are 10 reasons that cause the mood to fade:

1. Medication 

Certain medication can have a serious impact on your libido. For example, antidepressants will not only knock your libido but will make it really challenging to reach orgasm as well. Check the side effects of any medication with your doctor and see if there’s an alternative that has less effects.

2. Hormones  

Depending on your time of the month or how much testosterone (the hormone that drives libido) your body is producing, you’ll either want sex less or more. Very often women want more sex when they are ovulating, and people are generally keener for sex first thing in the morning when testosterone peaks. Try having sex in the morning if you’re struggling to feel like it.

3. Lack of communication  

It’s quite amazing that although everyone has sex, no one talks about it. One of the main reason your libido might not be what it used to be is because you’re not talking to your partner, or feel like you can’t talk to them, about what you want in bed. Sex should be an easy and open conversation; not something that is shameful and embarrassing.

4. Relationship problems  

If you’re unhappy in your relationship, you can always bet that sex won’t be on your priority list. Many people report that sex is actually a barometer for how they feel in the relationship. If you’re not happy and your libido has gone out the window, you need to talk to your partner and be honest with yourself.

5. Past trauma  

Very often, when someone has experienced trauma – sexual or otherwise – it can have a major impact on their libido. The memory of the trauma might prevent them from wanting to have sex, or leads to flashbacks when they have sex, meaning that they will avoid sex whenever they can. If this is what’s bothering you, get help from a psychologist.

6. Lack of confidence 

If you’re not confident, you’re likely to avoid being sexual because you’ll be worried about how you are in bed, and if your partner might judge you. If confidence isn’t your strong point, ask your partner what you do that they like. It will help boost your confidence a bit knowing that you’re doing things that turn them on.

7. Pressure  

If there’s one way to knock your libido, it’s feeling pressure during sex. When we feel pressured, we struggle to enjoy the experience and often our ability to perform is affected. Stop focusing so much on what you think you should do and feel, and focus rather on what you are feeling and how much you might be enjoying it.

8. Kids  

We’ve all heard that kids can kill our libido, but it’s not only because they demand a lot of our time, often leaving us exhausted at the end of the day. They may also have an impact on our libido because we see our roles as changing from lover and partner to parent. It’s important not to let kids take over your life and relationship; remember, they had to come from somewhere, and that somewhere is because you had sex and were intimate.

9. Stress  

One of the biggest influences on our libido is stress. The more tired and stressed you are, the less likely you are to want sex. You’ll probably want to work or sleep whenever you have a spare moment, and so sex becomes last on the priority list. Be kind to yourself (and your partner) and be patient. Life is stressful so there will be times things aren’t going exactly the way you want them to.

10. Boredom 

If you’re bored in bed – either with your partner or your sexual routine – it’s likely your libido will take a knock (or you’ll be interested in getting sex from elsewhere)! Talk to your partner about how your feeling and what you could do to change your routine up a bit.

Fit Pregnancy » CrossFit and Pregnancy: Can they be mixed?

CrossFit and Pregnancy: Can they be mixed? Today there are different schools of thought on women who train during their pregnancy.

By ahmed msi

Moms-to-be always ask: “Is it safe to exercise while pregnant?”. Women are often told that they have to relax and rest as much as possible during pregnancy.

Recent studies indicate that exercising while pregnant won't harm your baby. In fact, it can benefit both mom and baby greatly, both during and after pregnancy.

Benefits for moms to train during pregnancy:

- Limit weight gain and fat deposition
- Reduce discomfort
- Experience an easier, shorter and less complicated labour
- Have more stamina during labour
- Decrease their susceptibility to illness
- Increase energy levels

Benefits for baby include:

- Significantly lower heart rates than babies of non-exercising mothers
- Handles stress at birth better
- Adapts to life after birth better
- Generally healthier at birth
- Leaner at birth and stays leaner as they grow
- Sleeps through the night sooner
- Decreased risks of cardiovascular and metabolic disease later in life

Recent studies showed researchers that pregnant women who exercise three times a week for more than 30 minutes per session had a positive impact on their unborn babies who had lower heart rates than those from another group of pregnant women who did not exercise regularly. The hearts of the unborn babies also pumped more blood with each beat. Results also suggested that the babies of the pregnant women who trained experienced the health benefits from these workouts up to the age of six.

It is clear that the best form of exercise for pregnant moms and their babies is a combination of cardio and strength training, which is exactly what CrossFit offers. Obviously a mother’s body goes through serious changes during pregnancy and is therefore more vulnerable.

Important changes to consider include the release of a hormone called relaxin, which makes your whole body a bit 'looser', specifically your ligaments. This occurs to help your baby move through the birth canal more easily during labour. However, this also makes you more susceptible to joint injuries if you exert too much force or exercise under excessive load. A woman's centre of gravity also changes as the weight of her growing baby, the placenta and amniotic fluid increases, which is all carried in the front of her body. A pregnant woman's blood volume and cardiac output also increases to support the new life being created, which results in an increased heart rate.

Special care should therefore be taken during training, CrossFit or otherwise, to ensure you move safely, correctly and efficiently. Your training should also change from trimester to trimester as your body changes, so certain exercises will need to be avoided. Training intensity will also vary from woman to woman as everyone is different, with differing training histories, levels of fitness and strength.

It's essential that a pregnant woman maintains their strength, stamina and flexibility, and gains only the weight that’s required for a healthy pregnancy. For the first 4-6 months your training could remain relatively unchanged, but you'll need to listen to your body. If it tells you to slow down or stop, do it. For all pregnant women, if you can keep a conversation up during workouts, then you’ll be safe, but as soon as you’re out of breath and can’t talk you'll need to reduce the intensity.

If, at any time, you experience discomfort, pain or irritation immediately stop the exercise you're performing and either replace it with a different movement or stop the training session altogether.

CrossFit guidelines for preggy bellies

First trimester: 
Exercises on your back will be tolerable until the 12-16th week. Most mothers-to-be will still be able to do normal CrossFit exercises and can continue to use their normal weights for training.

Second trimester: 
Lying on your back is no longer advised. Don't go inverted and stay away from movements where you could potentially fall. Weights will have to be dropped by 25-30%. Avoid Olympic movements as form will be compromised due to the larger belly. Keep on walking and rowing as much as you can tolerate.

Third trimester: 
Decrease weights and reduce the intensity of workouts. Walking and rowing can be performed as much as possible. Stay hydrated and keep your heart rate in check by keeping up the conversation to make sure you control your heart rate.

The ground rules:

- Stay well hydrated
- Don’t let your core temperature go above 38.8°C
- Avoid ballistic movements
- Squat, but not below parallel
- Avoid rope climbs and handstand push-ups
- No max effort lifting
- Replace box jumps with step ups
- Never work to exhaustion
- Run and row until you can’t anymore
- Scale workouts and replace movements if necessary

If you continue to move correctly and safely, under the guidance of a qualified coach, your risk of injury doing CrossFit while pregnant is no greater than any other form of training.

Note: Always consult your medical specialist before engaging in any form of exercise during pregnancy.