Does the thought of counting calories or trying to figure out how much to eat have you throwing your hands up in the air and reverting to your old habits?
Here's a simple method to use.
And if like me you like to use measuring cups then;
Aim to have 4 - 6 servings of EACH food group per day if you are a women.
Men, aim to have 6 - 8 servings of each food group per day.
If you need to add or reduce then women should add or remove 1/2 handful of carbohydrates and 1 thumb of fat.
Men, you can add or reduce 1 handful of carbohydrates and 1 thumb of fat.
4 Steps to Set You on Track for a Fit & Healthy #Summer2018
Sustainable steps that you can use for the rest of your life!
Allowing you to feel healthy, energetic and impact on your family's healthy habits for years to come.
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Falling off the bandwagon, one more time....
How often have you flattened a slab of chocolate?
Or a packet of chips? Or instead of 1 cupcake, you ate 2 or 3?
Just recently it's happened to me. Chocolate brownies at Tuesday Tea! And instead of 1, I had a 2nd and then, you won't believe it, a 3rd!!!
And after the 3rd I was like, "What the hell happened there?"
Cravings can know your very best intentions right out of the park.
And then we're wracked with guilt, angry with ourselves and set even stricter limitations on what we can and can't eat for days after.
So What Can You Do?
1) Become aware of what sets you off.
Is it because you can't think of an alternative food or snack to eat?
Is it the time of day when you'd normally reach for that particular food?
Is it an emotional response to a situation?
Take notice of how you feel, what time of day it is, what you were doing when you had the craving.
Read more about food journaling here...
2) Pause before you do
Can you distract yourself and stretch out the time between the impulse and just maybe you won't want whatever it is that you're craving?
3) Become aware of the cycle
Do you reach for the chocolate/ coke/ chips/ muffin when you're feeling down/ tired/ stressed?
So the action of eating the impulse food is controlled by your feelings.And this in turn drives the cravings which controls your actions which influencs your feelings.
Can you see? It's a never ending, interminable cycle...
4) Choose your response
You don't need to do whatyou have always done.
Start speaking of your future self. For example, if you crave bread or pasta instead of saying, "I just can't say No to pasta." Describe your future self and say, "I don't eat pasta."
Here's a bit of psychology - your subconscious mind doesn't know fact from fiction.
It accepts what we say and think as the material from which to build our own reality.
So stating a fact which might not necessarily be true right at this moment will with repetition become true for you!
5) Learn new says to deal with external problems
And remove the support or crutch that your craving gives you.
This requires acknowledging to yourself and your family that you need time and their support.
Becoming mindful of the moment through yoga, meditation, journaling and exercise can all help.
So when you do succumb to a craving, acknowledge it, look at why it happened and figure out what you can do so that the next time the craving hits you between the eyes, you have a plan to avoid it.
** Join my Balancing Act - I am You private Facebook group - here **
Have you heard of Moringa before?
You might want to go and get some after reading this….
Moringa (moringa oleifera) is also known as the Ben Oil Tree, Drumstick Tree, or Indian Horseradish.
Moringa is a fastgrowing tree typically cultivated in India, tropical Asia, Africa and Latin America, yielding long seed pods that resemble drumsticks, and so the name Drumstick Tree.
Moringa has long been used in eastern medicine to treat many ailments such as
As a dietary supplement, Moringa is high in protein, Vitamins A, B and C and
contains minerals such as calcium and iron.
According to the Food and Agriculture Organization of the United Nations,
“Moringa products have
In essence, this makes Moringa a new superfood that is nutritious and medicinal.
Moringa is particularly mentioned in Ayurvedic treatments as the most nutritious tree in India.
In traditional Indian Ayurvedic treatments, moringa is used as a natural and safe detox, often used as a regular tonic of the body.
Apart from wellness from within, moringa leaves and barks can be processed into a balm for external application,
alleviating joint pains and rheumatism as the plant has a mild analgesic effect.
It’s no wonder the Moringa plant is now being hailed as the latest superfood.
In the western world, Moringa products come in various forms, with the most convenient and widely-available form being Moringa powder ground from dried leaves and taken as a supplement in pill form.
Here are just some of the wonderful health benefits:
Here is your guide to taking Moringa in all it’s forms so you can start benefiting from this amazing superfood.
In Pill Form
Due to different manufacturing styles and ways to process the plant, the amount you need can be varied. Always check the label for recommended amounts as they have different concentration of active ingredients.
Usually it’s one pill per day.
In Powder Form
For Moringa leaf powder, it is typically sold in packets or jars. In fact, our local Checkers stocks Moringa powder by Health Connection Wholefoods. You can probably find them online too at Faithful-to-Nature.
For the most effective health benefits, it’s best taken raw, as heat may destroy some of the useful and healthful compounds.
So use it cold foods e.g. yoghurts, smoothies, chia seed porridge.
The general instructions for various brands seem to suggest starting off slow and adding more powder day by day in order for the body to get used to the detoxifying qualities of Moringa.
Start off with a 1/4 teaspoon added to your smoothies, iced tea, water or sprinkled on your breakfast such as yoghurt or overnight chia pudding and slowly build up to 1 tablespoon a day.
Seeds and Leaves
You might come across roasted whole Moringa seeds or even whole leaves.
These are usually hard to come by so if you want to use these, it’s best to check your local health food store, Asian markets or Traditional Chinese Medicine practitioners.
The seeds are typically bitter and astringent though; how much you use will depend on personal taste.
To use Moringa seeds, remove the shell and chew five to ten seeds a day if possible, or grind them into powder and sprinkle on your food.
When it comes to cooking Moringa leaves and seeds, the spices used in Indian cooking, such as cumin and turmeric, complement the anti-inflammatory effect of Moringa.
If eaten raw, start off with a quarter cup of leaves per day, and build up to half cup a day.
No matter how you choose to have your Moringa for its therapeutic effect, the key is moderation and consuming it in line with you and your body.
Being a superfood, it’s important to remember that Moringa is ultimately not medication but a nutrient-rich food that supports a healthy diet and lifestyle.
It’s not meant to be a superfood that gives you everything you need or a cure for all
If you are pregnant, never consume Moringa tree bark or root as it could cause early labor or uterine contractions.
If you are menstruating, it can cause excessive bleeding due to the detoxifying nature.
As always, sense must prevail so consult your doctor before incorporating Moringa into your daily diet.
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Pantry and Fridge makeovers
If you would like help with sorting out your fridge and pantry so that you are enable to eat healthily this 90 minute session is just for you!
We'll discuss : -
...and I recommend you watch this movie - -
I watched a really interesting documentary over the weekend called That Sugar Film. You can find it on Showmax.
The film looks at hidden sugar in foods and the effect it can have on the human body.
Over a 60 day period, one man follows a low fat diet. He eats the same amount of calories that we was eating on but swaps out the fats for sugar. Not table sugar but the hidden sugars in normal regular foods that we eat that we think are healthy.
Within 15 days his liver had stopped being as efficient. Within 30 days he had gained 2kgs and 4 cms around his waist.
Any gain around your waist is a sign that you are starting to store visceral fat in your abdominal cavity. And when your visceral fat increases then your body becomes inflammed and starts you on the slippery slope towards type 2 diabetes, metabolic syndrome and scarily, dementia.
If you have spare 98 minutes, make a plan to watch the movie. It is an eye opener.
7 suggestions to kick start your Summer 2018
1) Watch your beverages.
Fizzy drinks are HIGH in sugar or artificial sweetners. There's no nutritional value in these drinks. Aim to cut them out completely.
Replace them with infused water (strawberries, apple slices, lemon slices, lemongrass stalks, cucumber, mint leaves, pineapple chunks, orange slices)
Try sparkling water or soda water.
2) Eat a mix of protein and fats to start your day. So that your body is sufficiently fueled to keep you going.
3) Become mindful of all that passes your lips.
Studies show that those who wolf down their meals eat more and go beyond satisfaction.
This is because it takes up to 20 minutes for your brain to register that you're full.
4) Don't let slip ups stall you.
Consider that a slip up is 1 out of 21 meals. So slipping up once is not a bad average!
Everyone has them, it is part of life. The key is to accept the slip up and eat well at the next meal.
5) Work on strength training to keep your metabolism revving long after you've finished sweating.
The more muscle you have, the more calories you will burn even when you're resting.
6) Weekends are differnet to week days.
Different routine, different people.
Make sure to start your weekend, on a Friday afternoon, with a protein and fat snack like biltong and nuts or hummus and vegetable sticks with olives.
You'll be less likely to overindulge later in the evening.
Don't skip breakfast for brunch later. Have a smoothie first thing and fit in some exercise.
The activity will help to destress and help to keep you on track with your food choices later on in the day.
On Sunday evening, plan your meals for the coming week.
Fat takes longer to digest so it keeps you fuller. Eat avos, add coconut oil to smoothies, stir fries and instaed of butter on your toast. Eat full cream Greek yoghurt.
Fats don't make You Fat.
Now these 7 suggestions are all great!
But if you go ahead and try to incorporate all fo them immediately you'll probably last 3 days.
Because change is hard. It takes effort and doing all 7 of these new changes is likely to leave you feeling overwhelmed, irritated and rebellious.
So instead of trying to turn your life long habits on their head in one almighty flip, try changing the course of your health a couple of habits at a time. Small steps in the direction of your goals will prove over time to get you closer to said goals.
So which 2 will you choose for the coming week?
I double dare you to reply to me and let me know!!!
30-Day Fit and Healthy Jump Start program starts 9 October.
Habits can be difficult to change on our own.
So instead of fighting a bad habit, why not make a new habit?
We all have good intentions of eating healthy and exercising, but other things seem to get in the way.
If you have had failed weight loss attempts in the past, it’s likely because the changes and restrictions weren’t something you could live with long term.
It’s not your fault!
This 30-Day online program will help you incorporate healthy habits that set you up for long-term SUCCESS.
No crazy diets, and no long lists of foods that you CAN’T have!
Oh, and it also doesn’t involve spending hours at the gym each day.
Invite a friend or two for extra support and motivation.
The more the merrier and you'll all be keeping each other on track!