ARTICLES · BLOG

Eat fat, get slim

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Many of us, including me, have been told for many years that fat is bad for your health and scale, and to get healthy and fit, you’ll have to remove fat from food.

For a long time, we thought that fat was “global fat” and make no distinction between “fatty” ingredients. I myself, removed all kind of fat many years ago, and since recently, was not able to ingest any of them, more over I was intolerant, I had no weight loss, even gained a bit, and started to notice some side effects.

Talking with my friends in fitness industry, yoga teachers, former dancers, nutritionists and so on, I realized a lot of them have tried to cut off fat as well and ended up with one same consequence: didn’t lose any weight at all, or worse: got fat.

Indeed, not eating good fat food will not only stabilize your weight or get you gain some, but it will stop the “losing weight” process if you wish to do so.

Recently many researchers, and my personal studies led me to the same answer to these questions: fat can help us maintain our weight? Fat doesn’t make us fat? In a word: exactly.

Fat is not something to avoid. For starters, it’s essential for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat.

But be careful there is two kind of fat, fake beliefs have been built on some “kind of truth”: Not all fatty foods are created equal. For example: pizza, French fries and hamburgers can contribute to weight gain and deterioration of health.

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That’s where confusion has started- 50 years ago researchers have shown that “fat” raised bad cholesterol and can gives many health issues such as heart disease, plus get you fat. But that was about saturated fat.

Nowadays more complex researches have shown that good fat not only reduce bad cholesterol, but raise the good one (yes, yes there is a good one), protect cells, balance the proportions of nutriments in the body, and by it get you thiner;

I was not looking for weight loss to be honest, my main concern was my skin, hair and overall beauty that seemed a bit deteriorated and way much more dry after many years of fat free diet. Which fat to eat then? I will give you today easy “good fat” food

Let’s list three of my fav !

1. Sesame Oilstéléchargement

I might be Mediterranean but I can’t stand olive oil or butter.  I’ve tried other kind of oils to have this amount of good lipid I needed; and I’ve found it: Sesame oil. Living in Asia: sesame oil is one of the most popular one, and it happened to be my fav: super tasty and perfumed, you don’t need much to get one of your dish fulfilled and delicious.

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Sesame oil, which comes from sesame seeds, is a lesser known vegetable oil but is, in fact, one of the healthiest alternatives to normal vegetable oil options.The health benefits of sesame oil include its ability to improve hair and skin health, stimulate strong bone growth, reduce blood pressure, maintain good heart health, manage anxiety and depression, protect infant health, cure the dental problems, prevent cancer, improve the digestive process, and lower inflammation. In a nutshell: it’s a 10 for sesame oil !

2. Chia seedschia-seeds-in-a-bowl

One of the greatest product or “super food” as it considered so, you can find; Chia seeds is full of benefit and the example of good fat. They’re full of fatty acids and omega3. More over they’re also protein, dietary fiber (easy to digest) and full of minerals (potassium, magnesium, calcium).

But careful as they became so popular, they also ate in a wrong way that make you miss of the content.  Chia seeds have a mild, nutty taste and can easily be added to most dishes as a garnish, yet chewing small seeds like flax or chia generally doesn’t make the omega-3s and other nutrients readily available for digestion and assimilation. The best way to access their vitamins and minerals is to either grind or soak them.

3. Fatty fishes 

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The term “fatty fish” may sound unappealing, but actually these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids.

Omega-3 fatty acids have been shown to lower triglycerides, which are a type of fat in the bloodstream. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce inflammation throughout the body.

In an important review of studies, researchers found that getting daily omega-3 fatty acids from fish oil could lower triglyceride levels by 25%-30%. Research has demonstrated that omega-3 fatty acids play an essential role in brain and heart health. Specifically, they have been shown to reduce the risk of heart disease, and be beneficial for pre- and post-natal development. 

Which fatty fishes ? 

Fatty fish typically are cold-water fish. You have many good choices when it comes to fatty fish, it includes: 

  • Salmon
  • Tuna
  • Trout
  • Herring
  • Sardines
  • Mackerel 

To conclude: researches on “fat” have shown that good fat exist and even more that we need it. This idea revolutionizes how you eat and how you feel on every level. We got into this “big fat mess” and now we can incorporate healthy fats back into our lives to feel better, cut cravings and live with more energy. 

ARTICLES · TIPS

5 ways Pilates can improve your sex life

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Dear Students I often point out Pilates for rehabilitation or alignment but there are much more fun reasons to add Pilates to your repertoire.

Researches have shown that not only Pilates exercises make sex better, but many of Pilates benefits have more than basic benefits in the bedroom.
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1-Use your pelvic floor

The most obvious reason, Pilates makes you have a better sex, and I always emphasize this point elsewhere, it uses your pelvic floor;

Nowadays everybody talks about pelvic floor, but very few (even among professionals and fitness) know what it is and how to use properly.

Pilates is actually one of the only discipline that really makes pelvic floor muscles grow and tone up, and first develop consciousness about them. We work closely the pelvic floor as part of the core foundation.

But what really are pelvic floor muscles?

Before everything let’s recap what are pelvic floor muscles: Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel in men, and bladder, bowel and uterus in women.

Because yes we talk about both genders when it comes to « pelvic flor », men are often surprised to learn that they even have one!

Researches, and the acclaimed Dr Kegel, recognized the importance of training the pelvic floor and its role to improve sexual function and satisfaction. A healthy, toned up, strong pelvic floor, Is the key to good sex life for women and men!

WHAT TO DO? Work your shoulder bridge on the Mat. Curl up and down between each repetition.

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Then bring that move to the mattress. With consistency, your performance and intensity should help everyone cross the finish line

2- Stress reduction

As being a mind-body focus technique, Pilates will help you reduces stress and calm your mind.

The effects of stress are insidious. It takes a toll on your physical, emotional and relationship health, probably more than you realize. It impacts your overall health and by it your sexual life. Stress raises the production of a hormone called cortisol, and high level of cortisol in your body actually lower your sex hormones.

Lower degree of sex hormones equal lower libido.

Pilates with its regular practice, helps you control and manage stress, and prevent cortisol level from rising too high and too often.

It also, by calming the mind rises testosterone. When it comes to sexual desire, the most influential hormone is testosterone: the hormone responsible for sexual appetite, performances and pleasure.

Pilates class gives you stress reduction comparable to “holidays”, and who never noticed that on holidays your sexual life is way much more active

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3- Work on your breathing

A correct breathing is actually a pattern that very few master and that is essential in every daily life aspect.

When you have sex: you need all the oxygen-rich blood you can get coursing through your body, refreshing your cells, enhancing your endurance, and waking up all of your senses. Unfortunately, for many people their version of heavy breathing is shallow panting, not optimal for full on sex or exercises.

In Pilates we learn to lengthen and pace our breathing timing the exhales with the point of exertion. Translate this into love-making when you’re up for something more than a quickie and you and your partner can draw out a sex session that takes up a full afternoon or more.

What to do? Practice your hundreds (see picture below) then practice small pumps inhale for five, exhale for five.

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4– Concentration

One of the sad facts about exercise is that most people try not to be there for it. They work their bodies but send their minds elsewhere. Pilates is one of this technique that makes you help concentrate and by it: be totally at what you do. Stay present

If you rehearse mentally checking out during physical activity, you may well fall into that pattern during sex. Distraction is an enemy to sexual satisfaction.

So working on your focus is imperative. Joseph Pilates intention was to integrate the body and mind toward an elevation of the spirit and full enjoyment of the pleasures of life.

WHAT TO DO? Begin at the beginning. Work on the first 5 moves of Pilates mat work (The hundreds, leg circles, rolling like a ball, one leg stretch, double leg stretch) with maximum concentration.

Do not let your mind wander outside your body. Note your sensations, challenges and breathing.

The next time you’re feeling frisky, bring your new found focus with you in bed and add this perk to your lover panoply.

This may be the most challenging for some but has the most impact.

 5- Improve variety, better balance

Pilates moves happen on your back, on your stomach, in sitting, kneeling and standing. Many moves challenge your stability and balance. Sex play can be a bit scary for some as we often get into habits routines that involve repeating the same position. As we get older, trying new things is harder mentally and physically.

Improving your balance can help inspire everyone to test drive a new method and simultaneously keep us safe.

WHAT TO DO ? Incorporate some balance Pilates moves into your routine. Most can be done anywhere and anytime. Try teaser.

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Pilates is all about balancing your body. A balance of strength, mobility and even your body chemistry.

Be aware whatever exercise you choose that adopting a Pilates sensibility to right-size your workout is the very best strategy for a happy healthy body both inside and outside of the bedroom.

Now: what are you waiting for?

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