How to become mindful when eating...
We've hit the last week of August!!!! Are you in panic mode about 1 September and the beginning of Spring?
You know - tanned legs, pedi-ed toes and wearing cute skirts and blouses?
Have a read here on 4 steps to look great by 31 August! You can still start now.
On the other hand, I subscribe to the idea that all the seasons start on the date of the Equinox or Solstice.
So in this case, Spring starts on 21 September.
Good news for all who want to lose some cms around their tummy and start feeling more energetic!
Stand a chance to win a Health Coaching Package with me!
Why would you want to win a Health Coaching Package?.
** Share the post about this promotion on Balancing Act's Facebook page >>here<<
** Tag a friend in the comments
** Like Balancing Act - I am You page if you haven't already!
So our lives are busy - the list of to-dos is l-o-n-g, our schedules are packed to bursting and we still need to eat!
If you're like most of us then you eat while you're on your way to pick up the kids, do the grocery shopping or while watching u10 rugby...
As a result - we choose fast and convenient over nutritious and satisfying.
And then what happens?
Our health starts going pear-shaped as our waistlines go apple shaped!
We begin to develop symptoms of an unwell body like moodiness, cellulite, gas, bloating, foggy brain, sore joints, low energy and weight gain.
How can you move away from unhealthy, rushed eating times to slow and aware?
A couple of ways because most of us dont have the luxury of changing our schedules completely.
When you eat while doing something else then you are not focussing on all that goes into your mouth.
Because you're not focussed on your snack or meal you find that it is gone before you know it.
And it can leave you feeling empty.
Slow down while you eat.
Chew your food more - at least 20 times - ideally 30 times!
This actually has a physical benefit in that it is aiding the digestion of your food, since digestion starts in your mouth.
That's what saliva is for!!!
But while you are chewing and eaating slowly become aware of the texture of the food you havee chosen. Take a breath and put yoru fork down between mouthfuls.
Assess your fullness and how hungry you are.
When we eat while doing something else like working or driving or standing then we can eat to beyond fullness.
To feeling uncomfortable witha sore tummy.
This can often happen in a social setting with friends and family. It happened to me just a while ago.
And I went to bed feeling very uncomfortable and with a slightly sore tummy.
Overeating can become a habit and if that happens then you're going to be eating extra calories.
Which if you dont burn up are inevitably going to stored as FAT...
Use this simple scale to rate your hunger.
Only eat when you're at 3 or 4.
Waiting to eat when you're at 5 or 6 will leave you grabbing anything, usually convenient and low in nutrition.
Sometimes you can think you're hungry even though you've
Sensory cues like seeing food and smelling food can increase your appetite even when you don't need to eat.
Think about when you go to a food market or a farmers market or even the grocery store and you have literally just eaten a meal! and you smell food cooking... mmm mmm.
So keep a snack pack of nuts and biltong on hand. You don't need the samoosa or the jaffle or the boerewors roll.
When you're cold then you may want to eat more.
Here's the thing. Your body is like an old fashioned paraffin heater.
Just like a heater needs paraffin to warm a room, your body also burns more calories to keep you warm.
If you're feeling cold then enjoy a hot cup of herbal tea or take a brisk walk up and down the stairs/ passage at work or around the block to get your blood flowing.
Just as an aside - sitting for more than 20 minutes can slow your metabolism...
If you feel hungry when you're stressed then it is probably comfort and support you are looking for.
Rather than choosing the chocolate or packet of chips find something else to do.
If you answered Yes then please don't hesitate any longer! Book a FREE strategy session with me...
Your Strategy Session is done telephonically so there is NO Need to travel to me!!
This also means that if you are not in East London we can still work something out for you!!!
In your Strategy Session we'll discuss your top 2 health challenges and ways to get on track.
So that you can start back to feeling healthy, more energetic and manage your lifestyle.
Click >> Here<< to book your Strategy Session
Do you get any of these symptoms? + PLUS a Health Coaching Package up for grabs...
I had a good clean out session in my younger son's bedroom this weekend.
And it felt good!
Toys and clothes to donate to those less fortunate than us AND a sense of accomplishment and order.
I love order!
I also sorted all his toys into 3 bags that can now be rotated on a weekly basis!
And guess what, << Test First Name >>?
I found my Fitbit charger...
While I was cleaning out and sorting.
Pantry and Fridge makeovers.
I am now offering this service in the East London area.
If you would like help with sorting out your fridge and pantry so that they enable you to eat healthily this 90 minute session is just for you!
We'll discuss : -
Win a Health Coaching Package -
🥗 2 telephonic consultations - Goal Setting & Checking In
🥗 4 Day Jumpstart Cleanse with guide, recipes and shopping list
🥗 5 Simple Supper recipes
🥗 Smoothies 101 video
All you have to do is...
°Like my page - Balancing Act - I am You
°Share the pinned post on the Facebook page and
°Tag a friend in the comments
Winner will be announced Thursday, 31 August
Do you get any of these symptoms?
Headaches Migraines Insomnia Muscle cramps/pain
High blood pressure Anxiety Depression Panic attacks
Constipation Fatigue Poor memory Type 2 diabetes
You could be lacking in magnesium.
It is, in a round about way, responsible for more than 700 processes in our bodies.
It is important to our health but the majority of us don't get enough magnesium.
It is needed by our nervous system, bones, muscles, heart and brain to function. When we dont receive enough magnesium then we get these symptoms.
Why are we deficient?
Just 100 years ago a normal diet would have provided 500mg of magnesium / day.
But today because of mineral depletion in the soil, medications, toxins in the environment and
the consumption of sugar, alcohol, caffeine and grains
deficiency has resulted with less magnesium being available to our body to use for vital functions.
Magnesium is required for the chemical process that allows insulin to move glucose into your cells for energy production.
If there isn't enough magnesium then insulin and glucose levels rise in your blood stream.
And the excess glucose is stored as FAT. So magnesium can help to reduce insulin resistance and help you to burn the stored fat as energy.
Magnesium is also needed for the reduction of stress.
It supports the adrenal glands which control the release of cortisol and adrenaline. These 2 hormones are linked to the fight or flight stress response.
When it comes to sleep, magnesium supports muscle relaxation. It also helps your body to make melatonin - the sleep hormone.
And when it comes to energy, magnesium is needed for making adenosine triphosphate (ATP).
Remember that from Biology?
The Krebs Cycle?
So ATP is the currency of energy for our body.
ATP and energy set the tone for your metabolism. In other words when you have low ATP then your energy will be low and your metabolism will be low.
By increasing your magnesium it stands to reason tht your energy levels and metabolism should increase.
The RDA (Recommended Daily Allowance) is 350 - 400mg which is LESS than what were eating 100 years ago - 500mg!!!
And when you don't have enough magnesium your body is not able to cope with the stress and illness of modern day.
Dr. Carolyn Dean, the author of The Magnesium Miracle, suggests taking up to 800mg of magnesium per day.
You can eat
avos, nuts, pumpking an sesame seeds, fish and dark green leafy vegetables
to help increase your magnesium intake.
However, it will be difficult to eat enough so supplementing is a serious consideration.
Look for magnesium citrate and magnesium glycinate.
Citrate comes in a bio-available form and is not stored in the body.
Glycinate provides the highest level of absorption.
The best way to enhance your absorption is to spread your magnesium intake over your day. So have some at breakfast, lunch and before bed time.
Epsom Salt Bath
The answer to a good night's sleep!
2 cups of Epsom Salts in a bath before bed.
Add 10 drops of lavender oil to aid relaxation and better sleep.
As magnesium is absorbed through the skin a bath will help to relax your muscles and detoxify your body.
You can add 1/2 - 1 cup to your children's bath to help them sleep better.
If you start to feel worse after taking magnesium it could be a result of your body detoxing.
The magnesium helps to remove chemicals and heavy metals from your cells, so it is possible that you could feel unwell.
Reduce the amount of magensium you are taking and slowly increase it every couple of days.
I lost my FitBit charger last week. Don't ask me how, I have NO Idea!
But as a result I have not been able to keep track of my daily steps.
And this has actually been an eye opener! I know that I have done less steps per day since I lost my charger.
How do I now keep myself accountable if I don't know how many steps I have done?!
And last week I was still waking up early but instead of journaling I was catching up on training videos that I hadn't had time to watch the previous day.
Do you know, I found it really difficult to get up and out of bed this morning to start my journaling.
Isn't it interesting how it is SO easy to backslide?
So for me it is a new week, new leaf and I have decided to drop gluten for a couple of weeks. No toast, no rusks, no treats at Tuesday Tots (that will be a toughie), no pizza on Thursday and no pasta....
Keep up with how I am doing by joining me over in the Facebook Group - - ->
Let's talk about G l u t e n.
Gluten is a group of proteins found in grains. Wheat, barley, rye, spelt all contain gluten.
There are 2 main proteins in gluten – glutenin & gliadin.
Gluten can impact your digestion because it damages the small finger-like protrusions in your small intestines.
The Microvilli. (remember them from Biology?)
Gluten can also make your gut more permeable.
Since the gut is only 1 cell thick this is quite critical.
When your gut is permeable then it can lead to leaky gut, food intolerances, immune problems, inflammation and not being able to absorb nutrients from the food that you are eating.
Nor will you be able to make vitamin B12.
Symptoms of gluten intolerance include –
brain fog, joint pain and digestive issues like bloating and gas.
Alternatives to Gluten
Gluten is EVERYWHERE so read labels carefully!
Alternative to a hamburger bun
Place a teaspoon tip of crushed garlic int he centre of each brown/braai mushroom
Place a slice of tomato on top
Drizzle olive oil and season with salt, pepper and spices
Grill for 5 - 7 minutes
Top with a hamburger patty and garnish with more tomato slices, cheese and coriander leaves
Try this, ditch that
Now although oats do not contain gluten they are usually processed in a factory where wheat, barley and other grains containing gluten have been processed.
Try this as an alternative to oats -
Warm Quinoa Breakfast
Bring to boil and cook for 15 minutes.
Add 2tbsp of raisins or chopped apricots 5 minute before the end of cooking and a dash of cinnamon
Serve with 2 teaspoons of coconut oil stirred through.
Make extra and eat on another day simply by adding non dairy milk to the quinoa and heating through.
If you'd like Simple Supper recipes then reply to this email and I'll send them to you.
It's good to change things up in the kitchen, it's so easy to get stuck in a rut.