A Wholesome & Balanced diet

health, healthy, Uncategorized

A Wholesome and balanced diet: 

There is a lot of fuss about cutting out food groups- gluten, dairy, carbs etc. I personally prefer using the five main food groups. I prefer and recommend getting your daily intake of vitamins and minerals through the nutritious food you eat every day, rather than taking supplements and cutting out food groups ( unless you are required to do so due to health) I recently was on a gluten elimination diet due to continuous stomach pains and frequent trips to go & emergency. It took quiet some time, but I was able to safely reintroduce gluten into my duet.. The key word being “in moderation”. That is what a healthy and balanced diet is really. Cutting out food groups can create deficiencies. Some people take multivitamins to help balance their diet.  Multivitamins can be used to prevent deficiencies if recommended by your doctor, but shouldn’t be used as a complete replacement. You can eat a balanced diet and incorporate all of the essential vitamins & minerals just by getting to know where to find them. 

It’s really important to understand what Nutrients, essential vitamins and minerals do for your body and which natural foods are full of them. So here are some basics to get you started! 


Magnesium is needed to for muscle and nerve functioning. It also helps to regulate blood sugar levels and it supports energy metabolism. Natural sources of magnesium include High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocadosyogurt, bananas, dried fruit, dark chocolate, and more..

Vitamin A

Vitamin A is classed as an antioxidant which can help to boost your immune system, improve vision and reduce the risk of heart disease. Vitamin A also supports cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs. Concentrations of preformed vitamin A are highest in liver and fish oils . Other sources of preformed vitamin A are milk and eggs, which also include some provitamin A . Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables; sweet potato, pumpkins to.  Also tomato products & fruits. RDA vary due to gender, age, pregnancy etc. 

Vitamin C

This antioxidant is a huge boost for your immune system and can help to fight off or help prevent the onset of a cold or flu. It even assists with healing; cuts, bruises etc. and has been scientifically studied to assist the prevention of wrinkles. Below is a list high vitamin C foods by nutrient density, capsicums, dark leafy greens, kiwi fruit, broccoli, berries and in citrus fruits, like oranges, lemons and limes. Also in lower amounts in tomatoes and peas. The current DV for vitamin C is 60mg. 



Iron is a mineral that is naturally present in many foods, added to some food products, and available as a dietary supplement. Iron is an essential component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues . As a component of myoglobin, a protein that provides oxygen to muscles, iron supports metabolism. Iron is also necessary for growth, development, normal cellular functioning, and synthesis of some hormones and connective tissue .

Dietary iron has two main forms: heme and nonheme . Plants and iron-fortified foods contain nonheme iron only, whereas meat, seafood, and poultry contain both heme and nonheme iron. Heme iron, which is formed when iron combines with protoporphyrin IX, contributes about 10% to 15% of total iron intakes in western populations .

If your daily intake of this mineral is too low, it could potentially lead to anaemia (lack of red blood cells), leaving you feeling fatigued with very little energy.  Iron can be found in red meats and spinach however, if you think you are lacking in iron, it’s really important to talk to your doctor or dietitian about your diet and they will make a decision if taking an iron supplement would be required.


Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion, though less than 1% of total body calcium is needed to support these critical metabolic functions. The body uses bone tissue as a reservoir for, and source of calcium, to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids.

The remaining 99% of the body’s calcium supply is stored in the bones and teeth where it supports their structure and function . Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone. The balance between bone resorption and deposition changes with age. Bone formation exceeds resorption in periods of growth in children and adolescents, whereas in early and middle adulthood both processes are relatively equal. In aging adults, 

bone breakdown exceeds formation, resulting in bone loss that increases the risk of osteoporosis over time.

The main calcium contenders are milkyogurt, and cheese, but dairy shouldn’t be the only dietary pit stop to fill up on this nutrient. Leafy greens such as broccoli seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral.

Eating a balanced diet really just comes down to eating a colourful array of veggies, fruit, nuts, grains, meats and dairy. If you keep your meals colourful (im not taking fruit loops here) you will be providing yourself with the nutritional requirements for healthy living.

Kiz x

Upper Body Foam Rolling 

Fitness, foam rolling, health
Upper Body Foam Rolling
Watch the video on my Instagram page: @kiz489 Upper body foam rolling video
Thoracic – trapezius/rhomboid:
Gently lay over the foam roller placed direct under your mid back. With arms crossed and feet firmly on the ground, lift your hips shifting your body weight onto the roller and gently roll back and forth from the top of your shoulders to the bottom of your rib cage. If you find and tight, sore spots, hold there for a few seconds then continue rolling.
– Latissimus Dorsi:
Start under armpit in side lying, gentle apply your body weight over roller and start with small arm movements side to side. Work up to shifting your weight over the roller, moving the roller up and down the side of your body. This is a very tender area.. Take it easy!
– Pectoralis: 
As above, gently lay over roller but lying on your stomach. You will require the roller on an angle and right under the shoulder and arm pit. Gently lay over it and apply down body weight. Gently move your arm in a windscreen wiper motion. When you can build up to it, lift your body and gently roll over the pec. Can be very tender, so be gentle!
– Spine, Supine lying- chest stretch & spinal decompression:
Using a long roller, gently sit at the end of the roller so your lower back makes contact, slowly lay back so all of your back is on the roller and your head is resting on it also. When you have your balance, stretch your arms out to the side with palms facing up. You may notice an arch in your back and tightness I your chest. You can stay here for as long as you like. I recommend a minimum of 5min. You will notice the arch decreases and the chest tightness will decrease.
Continued on from lower body foam rolling post..
The function of Fascia is to give our body structure. Imagine strings in a tennis racquet. A pull or tightness will change the way the entire structure is functioning.
Fascial  dysfunction can:
– crowd or pull joints
– create abnormal strain patterns
– poor alignment
– nerve entrapment
How to treat fascial dysfunction?
– stretches
– direct pressure
– Myofascial release (foam rolling/spikey ball)
– superficial & deep tissue massage
Myofascia is the fascia outside or around the muscle. Myofascial release can take 3-5 min for fascia to release. Can take minimum of 90 seconds for fascial network to respond to foam rolling/spikey ball. Be gentle & take your time, if you experience pins & needles, hot, shooting pain, stop!
 For any questions, follow my Facebook page Kiz Fitness and Health
Happy Easter x

Skin Therapy.. From the inside and out

health, Skin treatment
Skin Therapy

Skin Therapy

Lavender Hot Towel treatment and Aloe Vera detox juice.

Aloe Vera detox juice:

So I original got the Aloe Vera juice recipe from @karlina_health head over and check out her page.

The recipe is:

1 Cup of warm water

1 pinch of cayenne pepper

10mls of Aloe Vera juice

10mls of lemon juice

Mix & drink whilst warm. The benefits of this have helps my with my bloating but also have excellent skin loving properties; it helps clean your digestive system & liver, flushes toxins and speeds up blood flow & circulation.. Promoting luminosity clear skin.

Lavender Hot towel treatment:

So simple with so many benefits. Prepare 1 bowl of warm-hot water (you don’t want to too hot that it will should your skin)

10 drops of Lavender oil (make sure it’s not a lavender scented oil)

Dip in a face washer then squeeze out excess water, place of face for 20-30sec. Return to water and repeat 5 times.

Benefits: Open pores to allow hydration and essential oils to enter. Promotes relaxation. Lavender is an adaptogen, therefore can assist the body when adapting to imbalances and stress. It has anti-immflamatory, antiviral and anti bacterial properties.

I followed both of these treatments with a bottle of water. Try it next time you need a pick me up for your skin or before your next night out or a date

Static Lunge technique

Fitness, health, Injury prevention

Static Lunges: So after a few people on my @kiz489 have asked about lunges and how to do them correctly, the most common is ‘how far should my front knee move or not move?’

So biomechanically, your whole knee should be above your ankle on the front leg. There is a small variance where you can allow it to move towards your toes but never passed them( This is safe ROM – Range Of Movement), this will overload the knee cap & knee joint. The next is that there should be a gap from your front heel to the back knee to evenly distributed the weight between both legs and not overload the front knee.
Reasons why your knee might be going passed your toes:

🔺 Hamstring tightness: like myself, in my previous video my knees move towards my toes but not passed, if you have hamstring tightness your stride will be shortened so your knee will move forward.
🔺 Forward tilt: if your torso tilts forward this will change the angle of your pelvis and result in the movement continuing forward with your knees moving over your toes.
It is important to stay on top of your stretches, I didn’t this week and resulted in increased tightening of my H/S, after a good stretch session from yesterday’s to today’s post I’ve already increased my stride length. Postural awareness and keeping your chest up and not letting your upper body tilt forward.

I hope that helps!

Lower Body Foam Rolling

Fitness, foam rolling, health

Lower Body Foam Rolling
Video is posted on my Instagram page @kiz489 if you wish to view.

Spend 90 seconds on each area and return to a tight or “sore” spot, which are called Trigger Points. The causes of Trigger points can be:
• Overuse injury, strain
• Inflammation
• Stress
• Prolonged immobility
• Hormonal or nutritional imbalance
• Poor posture.
There is a lot of information on Myofascial Release if you are interested in learning more..
Try these basic lower limb Myofascial releases with a foam roller.
– Hamstring into calf
– Glutes
– Quads
– ITB (iliotibial band)
For deeper releases you can use a spikey ball, especially getting into the hamstrings to increase flexibility.
You can feel a little yuck after foam rolling, so be sure to drink lots of water after to flush the toxins you have released from the muscle into the bloodstream.