Quick and effective natural health hacks by personal trainer and nutrition coach Ashleigh Boehm
Citrus, vinegar and other acidic compounds can help to lower the glycemic index of foods by up to 30 per cent by slowing down the rate at which your body breaks apart sugar molecules, causing a slower, steadier rise in blood sugar levels. Lower GI meals give you more sustained energy & leave you feeling fuller for longer. Try a dash of apple cider vinegar on your salad, a squirt of lime juice over your dinner or simply add a wedge of lemon to a glass of water to have with your meal.
Not only does cinnamon add a sweet, nutty flavour, it can also help you lose weight and prevent the onset of diabetes. The active compound in cinnamon called cinnamaldehyde – which also gives it its flavour – has shown to reduce insulin spikes and help the body to use insulin more effectively. It slows down the glucose absorption from the intestines and stimulates insulin production, while increasing its sensitivity which in turn, prevents the increased storage of fat. Combine this with the metabolism-boosting effects of coffee and you’ll be starting every day as a fat-burning machine!
Environmental toxins, nutritional deficiencies and the stress of daily life all take a toll on our adrenals, thus affecting their ability to regulate cortisol, adrenalin and noradrenalin (metabolism-supporting hormones). Himalayan rock salt is a unique type of sea salt mined from ancient sea beds at a specific site in the Punjabi region of Pakistan. It supplies an astonishing 83 trace minerals that cannot be found in food. The salt helps raise blood pressure which transports oxygen to the brain without raising adrenalin (leaving your adrenals to do less work) whilst replacing electrolytes. The lemon (or lime) is cleansing to the GI tract and the liver. Try ½ teaspoon of salt mixed with the juice from ½ a lemon with 250ml of warm water on an empty stomach upon waking.
Adequate hydration is crucial for all processes in the human body however getting enough water in (500ml per 10kg of bodyweight per day, but not over 4L) every day can be a struggle for some people. Supercharge your H2o by adding fresh mint and chia seeds. Mint is known for its detoxing and digestion-stimulating properties and also adds a refreshing twist to a regular, boring bottle of water. Chia seeds are chock-full of omega 3’s, protein, calcium, magnesium and are high in beneficial anti-oxidants. Due to their high-fibre content, they can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach. This simple hack will keep you full, regular and hydrated all day.
Ashleigh Boehm Bio
Ashleigh Boehm is a Personal Trainer and Health Coach based in the Eastern Suburbs of Sydney. She works one-on-one with her clients who transform their bodies and lives through a holistic and balanced approach to health and fitness.