Protecting your pelvic floor doesn't have to mean totally avoiding resistance training!
You Decide Every Morning
Protein powder mixed with a shot of coffee and topped up with ice cold water.
"Baked" and "Poached"; call it what you like. This way of cooking chicken is on point for flavour, ease and convenience.
BUT, how do you cook chicken breast, which is a soft lean meat, in the oven without drying out? Light bulb moment... umm, cover it! Exactly, and apparently oven poaching or dry poaching is a thing. Essentially it's a cross between roasting and braising.
Having fresh pre-prepared protein that I can conveniently draw from the fridge to make lunches is paramount to me maintaining a balanced healthy diet for my family and I. Did I mention that if I'm going to eat I want it to be healthy and easy, unless it's chocolate and then I'll eat that too ;-).
So Here Is How:
- Skinless chicken breast
- Spices and herbs of choice, I made 5 different chicken recipes:
- Garam Masala Chicken
- Oregano and salt Chicken
- Spicy Mix (chilli power) Chicken
- Malay Curry Chicken
- Garlic and salt Chicken
- Olive Oil
- Preheat oven to 180°C
- Tear off approximately 28 cm long pieces of alfoil (tin foil cooking grade) - enough according to the number of chicken breast to be cooked.
- Wash and trim chicken of any excess fat
- Place chicken breast on a single piece of alfoil, add a splash of olive oil, a few slices of garlic and spice of choice. Do this for all of the chicken breast.
- Place into baking tray and bake for approx 30-45 minutes.
- Once cooled glad wrap the baking dish and store in fridge (chicken still in the alfoil) and use as needed.
I like to cook a variety of flavours that can be used for salads, reheated for dinner and served with steamed vegetables.
Dice chicken into small pieces for sandwiches and sliced over salad for lunchbox meals.
The meal options for this chicken really is endless, and if you find you're not going to eat it all it can be frozen ready for a meal later down the track.
What is your favourite way to prepare chicken?
I think it is fair to say that most children go through a phase of fussy eating, whether it’s picking at their food before pushing their plate away, eating a few favourite foods, or flatly refusing to eat at meal times.
It can be frustrating, stressful and outright time consuming! Personally I've always considered it a phase. Lately our dinner time conversation with my youngest daughter goes something like this:
Miss 5 & 1/2 year old "What's for dinner Mummy?",
Me: "Home Made Lamb and Pea Pie"
Miss 5 & 1/2 year old "Yuck, that's dissssgusting"
Me: "Okay, well that's what we are having for dinner, enjoy and we can talk about it late"
and Miss 5 & 1/2 year old starts eating.
I don't retaliate and she goes about eating her dinner. Rarely do I offer something different, (unless I personally think it's disgusting! I know sometimes my cooking isn't always on point.
I have learned that facilitating timed meals and reducing snacking has a positive influence on fussy eating habits.
Take a look at Annabel Karmels' - Top 10 tips for coping with fussy eater
According to a new study in the journal Pediatrics, fussy babies and toddlers tend to watch more TV and videos than infants with no issues or mild issues. And that can lead to problems down the road.
What do you think about the correlation between fussy eaters and screen time?
Have you ever heard of slow twitch and fast twitch muscle fibres?
Muscles that are predominantly made up of fast twitch muscle fibres are quick reacting, contract with greater force and fatigue rather quickly. Muscles made up of predominantly slow twitch muscle fibres are the less explosive muscles and are much longer lasting than their counterpart. Fast and slow twitch muscle fibres are further categorised into a number of different types, but I won’t bore you with the detail.
It’s not uncommon to hear of these two types of muscle fibres when comparing a sprinter to a marathon runner, but have you heard of slow and fast twitch muscles in reference to the pelvic floor muscles?
It is this combination of slow and fast twitch muscle fibres that provides an optimal functional pelvic floor.
It is the quick contractions - fast twitch muscle fibres of the pelvic floor sphincter; used to stop the flow of urine, passing wind, skipping, bouncing, jumping, sneezing or coughing that can contract quickly and with significant force, that contributes to optimal pelvic floor function. The steady, endurance - slow twitch muscle fibres of the levator ani muscles; part of the core stabilising muscles that are always on, (commonly referred to as the pelvic sling that runs from pubic bone to tail bone), support the uterus, bladder, and bowel. With sufficient tone the slow twitch levator ani muscles squeeze on the corridor from which urine travels from the bladder to the urethral opening preventing urine from leaking out of the bladder involuntarily that also contributes to optimal pelvic floor function.
Having a better understanding of the pelvic floor muscles and the importance of it’s slow and fast twitch muscle fibres helps to understand how to apply a daily pelvic floor strengthening program.
Maintaining a healthy tone of the pelvic floor muscles is increasingly important as we;
- undergo trauma and stresses such as childbirth,
- motor vehicle accidents, abdominal surgery,
- heavy lifting,
- spend longer periods of time in certain professions that can cause stress to the PF,
- repetitive sporting activities,
- hormone changes, such as monopause,
A pelvic floor program will work both the slow twitch and fast twitch muscle fibres and will provide a baseline and a gradual routine to progress and develop strength and endurance. Specific sports may require greater pelvic floor strength and endurance to that of a person simply wishing to have sound function throughout everyday activities. Additionally, relaxation strategies must be included in a pelvic floor program.
"You might be asking how is this relevant to me?"
Well, if you are a mother and would like to cough, sneeze, run, jump and play with your children, laugh with your friends, have better orgasms, play your favourite sport; bootcamp, crossfit, netball, run, or lift heavy weights without the embarrassment of accidentally leaking then practicing pelvic floor exercises needs to be high on your priority list and considered as important as caring for your children.
I collaborate with Women's Health Physiotherapist in an effort to enable mums on a mission to return to exercise and their day to day activities void of pregnancy and postnatal conditions. If you would like to learn more about strengthening your Core and Pelvic Floor check out our next program here.
And please, if you have an concerns, please don't wait, contact a women's health physiotherapist today.