Nut Butter & Banana Smoothie

NUT BUTTER & BANANA SMOOTHIE

A quick breakfast option perfect post-workout or on-the-go. Bananas are packed with potassium and fibre, bananas are beneficial for mental, physical and digestive wellbeing.

INGREDIENTS

  • 1 bag corn tortilla chips
  • 200g lean ground beef
  • 1 can black beans, drained and rinsed
  • 1/2 tsp chili powder
  • 4 green onions, thinly sliced
  • 1 large ripe avocado, chopped
  • 1/2 cup shredded cheese of choice
  • 1/3 cup chopped tomato
  • 1/4 cup chopped fresh coriander
  • Sliced jalapenos to taste
  • Salt and pepper to taste
  • 1/4 cup Greek yoghurt for serving

METHOD

Preheat oven to 200C. Heat a large greased nonstick pan over medium-high. Add beef. cook 8 minutes, stirring to crumble. Stir in chili powder, beans and green onions; cook 1 minute. Remove pan from heat. Spread tortilla chips over. Line a sheet pan with tin foil and spray lightly with cooking spray. Spread your chips in the pan. Sprinkle half the cheese over the chips. Add the beef mixture next and top with the remaining cheese. Bake for approx. 10 minutes until crisp and cheese is melted. Combine the remaining ingredients to form a salsa and sprinkle that over. Serve warm with a drizzle of tangy yoghurt.

Download Your Nut Butter Banana Smoothie Recipe Here

BEEF & BLACK BEAN NACHOS

BEEF & BLACK BEAN NACHOS

A lighter version of the one-pan-wonder packed full of flavour. Black beans are high in magnesium, which relaxes the nervous system and balances stress hormones.

 

INGREDIENTS

  • 1 bag corn tortilla chips
  • 200g lean ground beef
  • 1 can black beans, drained and rinsed
  • 1/2 tsp chili powder
  • 4 green onions, thinly sliced
  • 1 large ripe avocado, chopped
  • 1/2 cup shredded cheese of choice
  • 1/3 cup chopped tomato
  • 1/4 cup chopped fresh coriander
  • Sliced jalapenos to taste
  • Salt and pepper to taste
  • 1/4 cup Greek yoghurt for serving

METHOD

Preheat oven to 200C. Heat a large greased nonstick pan over medium-high. Add beef. cook 8 minutes, stirring to crumble. Stir in chili powder, beans and green onions; cook 1 minute. Remove pan from heat. Spread tortilla chips over. Line a sheet pan with tin foil and spray lightly with cooking spray. Spread your chips in the pan. Sprinkle half the cheese over the chips. Add the beef mixture next and top with the remaining cheese. Bake for approx. 10 minutes until crisp and cheese is melted. Combine the remaining ingredients to form a salsa and sprinkle that over. Serve warm with a drizzle of tangy yoghurt.

Download Your Beef & Black Bean Nachos Recipe Here

COVID-19: 19 WAYS TO PROTECT YOURSELF & STAY HEALTHY AMIDST THE CORONAVIRUS CRISIS

Everyone is talking about the coronavirus, also known as COVID-19, and with so much information circulating around the virus, it’s difficult to differentiate between the facts, sensible precautions, overreaction and misinformation. If you are looking for expert advice, then the WHO (the World Health Organisation) is a reputable source for updates and information.

Declared a pandemic, many are claiming that the media is causing an infodemic. Whilst the majority of cases are mild, governments are aiming to slow down the spread of the disease to prevent healthcare systems being overrun with severe cases. In this blog, we outline what you need to know about the virus. 

What is a coronavirus?

The CDC (Centers for Disease Control and Prevention), describes the coronavirus as a type of virus that causes symptoms of the upper respiratory system, these include coughing, a sore throat and runny nose –  much like the symptoms associated with the common cold. In some cases, coronaviruses can cause more severe symptoms like issues with breathing, illnesses of the lower respiratory system like pneumonia or bronchitis, and in extreme cases, even death. 

In early January this year, China and the WHO confirmed the identification of a new coronavirus. This new virus stems from several cases of pneumonia identified in Wuhan, a city in the Chinese province of Hubei, on December 31, 2019.

Interesting fact – WHO officially named the illness COVID-19. This name is short for coronavirus disease, with the “19” pertaining to 2019, the year the virus was first identified. The official name of the virus is Severe Acute Respiratory Syndrome Coronavirus 2, also known as SARS-CoV-2.

Don’t panic 

Of course, with widespread media coverage, a state of the nation address in South Africa announcing the closing of schools and many public events being cancelled, it’s natural for the public to start to panic, but before you hit a flat spin and panic buy everything at your local grocery store in preparation for a doomsday situation, take a step back and take a deep breath – There is no need to panic. 

To help prevent the panic and the spread of the disease, we have put together 19 facts and easy-to-follow steps for you to try and help stay safe and sane.

COVID-19: 19 ways to protect yourself and stay healthy

Get your facts straight

Don’t believe everything you read, you need to make sure you only get advice from reputable sources such as WHO or CDC

Here are some fast facts on the virus: 

  1. According to the South African Government website for the coronavirus, as many as 82% of COVID-19 cases are mild, which means that patients only experience a slight fever, fatigue and cough. 
  2. Only about 6% of patients with the virus need intensive care. 
  3. The vast majority of people can stay at home, self-isolate and get better without any need for hospital treatment. 
  4. Those most at risk of infection include: 
    • Travellers to areas where there is ongoing sustained transmission of COVID-19 including Mainland China (all provinces), Hong Kong, Japan, Republic of Korea, Singapore, Vietnam, Taiwan, Italy and the Islamic Republic of Iran. 
    • Elderly, individuals with co-morbidities and healthcare workers

Know how the virus spreads

  1. Experts are working on a vaccine to prevent the spread of the virus, however, there is currently no vaccine.
  2. The virus is spread through respiratory droplets from an infected person when they cough or sneeze.
    • These droplets can land on the noses or mouths or people nearby or are possibly inhaled through the lungs 
    • Droplets can also land on surfaces which can infect another person who touches the same surface and then touches their mouth, eyes or nose

A fascinating fact from WHO

“Studies suggest that coronaviruses (including preliminary information on the COVID-19 virus) may persist on surfaces for a few hours or up to several days. This may vary under different conditions (e.g. type of surface, temperature or humidity of the environment).”

Know the signs & symptoms

  1. Know what the symptoms of the virus are (Symptoms may appear 2 to 14 days after exposure)
    • Fever
    • Cough
    • Shortness of breath
    • Sore throat 
  2. Emergency symptoms include (according to CDC): 
    • Difficulty breathing or shortness of breath
    • Persistent pain or pressure in the chest
    • New confusion or inability to arouse
    • Bluish lips or face

Practice personal hygiene techniques

What is a coronavirus

Here’s how to protect yourself from the virus: 

  1. Regularly wash your hands with soap and water for at least 20 seconds (especially after being in a public place, coughing, sneezing or blowing your nose).
    • If you do not have access to soap and water, then use a hand sanitizer that contains at least 60% alcohol. Use this sanitizer to cover all surfaces of your hands and rub them together until dry. 
  2. Cough or sneeze into a tissue or flexed elbow (then immediately dispose of the tissue)
  3. Avoid touching your face (especially with unwashed hands). 
  4. Avoid close contact with people who are sick or have recently gotten back from a high-risk area from mid-February 2020
  5. Practise social distancing – do not shake hands or hug other people 
  6. Do not share food and utensils
  7. Regularly clean and disinfect surfaces (your phone is especially dirty)

Boost your immune system

Of course, you can wash your hands and practise all the safe practises in an attempt to try and avoid the virus, but your immune system, which is your body’s own natural system of defence against invading pathogens, is an incredibly effective way to prevent infection. And here’s how: 

  1. Regular exercise – you might be avoiding the gym, but that doesn’t mean you can’t get a workout in. Check out this at-home full-body workout
  2. Take daily supplements and vitamins – Vitamin C, B6 and E will help boost immunity and fight off infection. 
  3. Eat well – a strong body comes from healthy and nutritious food. We have a ton of recipes available on our website, check them out here (Oh, and did we mention there’s dessert too?)

Know what to do if you are sick

Important to know: Call your doctor if you think you have been exposed to coronavirus and are developing fever and symptoms. Experts advise that you call ahead before visiting your doctor to prevent the spread of the infection. 

If you have recently travelled from a high-risk area, then you should self-isolate for 14 days. 

Take a look at this guide on how to self-quarantine.

  1. If you have mild symptoms, you should also self-isolate: 
    • Do not go to work, public areas or school 
    • Avoid public transport
    • Stay in a separate room and use a different bathroom if you live in a home with other people 

Stay informed, stay healthy and don’t panic! 

HOW TO MANAGE YOUR MONEY

THE MILLENNIAL’S GUIDE TO BUDGETING: HOW TO MANAGE YOUR MONEY LIKE A GROWN-UP

When it’s time to start managing your own money (and no, the pocket money your mom gave you is still not your own money, not really), it can be difficult knowing where to start. 

I remember trying to manage my money for the first time and it just felt like there was always ‘too much month left after my money’. But once I found out how to actually budget, it became easier and I was actually surprised that I could start saving money at the end of each month.  

Let’s take a look at how you can start budgeting like an adult. 

Top tips to managing your money like a grown-up

HOW TO MANAGE YOUR MONEY

1. List all forms of income

Take an average of how much you bring in each month (or the actual number if it is consistent). Always use the net amount (after-tax) of your income instead of the gross amount (before tax). You need to know exactly how much you have to work with each month.

If your income changes every month, this will be a little more difficult. Use an average amount and keep reviewing and tweaking it each month.

2. List all your fixed and variable expenses 

The fixed expenses are the ones that don’t change as each month goes past so this will be your rent, your utilities, your car payment(s), insurance and retirement savings (you should definitely have some form of retirement savings in place), cell phone plan or your WiFi for example. You can also add petrol to this list of expenses (even though it changes) because you know more or less how much you spend on it each month.

Then you have your variable expenses which change month to month, these include entertainment (going to the movies), eating out, clothes shopping, gym memberships, coffee on your way to work. You can list these expenses and the average amounts you think you might spend on them for that particular month.

3. Do the math

Now it’s time to figure out what you’ve got left. Take your income (after tax) and deduct all of your expenses – is there anything left over? How much is left? Is it sufficient?  

If the answer is yes, YAY! You now have enough to make it rain… in your savings account.

If your income is not enough to cover your expenses, head back to number 2 and dig deeper into your variable expenses. See what expenses are necessary and which expenses can be taken out. 

4. Make saving easy

It was a big shock when I first listed all my expenses. I could see why I was broke before I’d even gotten through my first month on my own. I decided to change my variable expenses and take a few things out. I didn’t cut all the fun out of my life, I just started acting like a sensible adult for a change.

This left me with enough money to save each month. Savings might not sound like a big deal but they always come in handy if you’re ever in a bad month or if you have a trip you’ve always wanted to take. 

5. Keep track 

Don’t just create a budget and then forget about it. It’s not something that can just be put together and never considered again. Your income and expenses change, so budgets need to be looked at monthly.

It’s easy to keep track of everything using an Exel spreadsheet or online management tools which do most of the work for you (monday.com is a great project management and money management tool!). It’s all about whatever works best for you and what you’re likely to keep referring to. 

6. Lessons Learned 

Making adult decisions brings responsibilities, especially when it comes to managing money. Not taking these adult responsibilities seriously can mean ending up with a ton of debt and no food on the table (and no Netflix subscription). Each month, you need to take a look at what went wrong and constantly adapt until you’re living comfortably consistently. 

Budgeting doesn’t sound fun but once you’ve mastered the art of managing your money, you’ll be so excited about your new budget. Be sure to keep referring to your budget at the end of each month and make sure you’re realistic about your expenses so you don’t keep running out of money each month!

Latest and greatest health trends

NUTRIENT TIMING: THE FACTS AND THE FIBS

Have you heard about nutrient timing? Either from a fitness guru on Instagram or one of your friends who is always the first to try any of the latest and greatest health trends. The term sounds so legitimate and the way this term has been thrown around in the “fitness industry”, you probably feel like you need to know more about it.

So, let’s dive in shall we? What is nutrient timing? Is it necessary to eat at a certain time? And will it have an actual effect on your body?

Let’s take a look at the facts and fibs that surround this topic!

What is nutrient timing? 

Simply put, nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. It’s supposedly very important for muscle growth, sports performance and fat loss. If you’ve ever run for a scoop of peanut butter before a workout or panicked if you forgot to have your protein shake right after a workout – that is nutrient timing. 

It surrounds the idea that your body will develop better or secure better results if you eat at certain times of the day and when it is more optimal. This way of eating has been used by bodybuilders and fitness competitors for up to 50 years now and many studies have been conducted on it. 

One of the world’s leading researchers in carbohydrate timing, Dr John Ivy, has published many studies showing its potential benefits. In 2004, he published a book called Nutrient Timing: The Future of Sports Nutrition. This is just one of the many researchers who believe nutrient timing is key!

But like with anything, there are some doubts about the studies, for example: 

  1. Short-term blood markers: Many of the studies only measure short-term blood markers, which often fail to measure up with long-term benefits. Have a look at this article on the matter.
  2. Ultra-endurance athletes: Many of the studies follow extreme endurance athletes, which do not necessarily represent the average everyday person. 

For these reasons, the findings in much of the research that supports nutrient timing may not apply to everyone.

Latest and greatest health trends

When should you be eating your meals?

We don’t mean just eating morning, noon and night.

Nutrient timing extends further than just eating before or after a workout. You probably have that one work colleague who is always going on about a new “health” trend. We guarantee that some point you’ve heard, “you shouldn’t eat carbs after 6 pm” or “you should eat more in the morning and less in the evening”.

Many people think that the reason you gain more weight if you eat late at night is that you have less opportunity to burn off those calories, but this is a very basic view. It’s often assumed that our bodies shut down when we sleep, but that’s not true. Our bodies work throughout the night while our minds rest.

BUT evidence suggests that more energy is used to process a meal when it’s eaten in the morning, compared to later in the day, so you do burn slightly more calories if you eat earlier. However, it’s still unclear how much of a difference this would make to your overall body weight. 

This means that it may be a better idea to consume higher quantities of food earlier in the day and focus on consuming nutrient-dense foods later in the evening. For some healthy recipe ideas, take a look at this article

So, what do we make of this?

Here’s the bottom-line, research isn’t always perfect or conclusive. There may be some accurate points of measure in these studies but there may be a few fibs along the way too.

We’ve come to understand that nutrient timing isn’t particularly important for most people trying to look and feel better. It may be more beneficial to those whose careers are centred around working out but so many really smart and hard-working people are getting lost in the finer points of nutrient timing.

Focusing on timing your meals while consistently missing out on sleep, or vegetables or other (slightly more important) health and lifestyle factors is more of detriment to your body. The other factors will yield you far more results in a healthy lifestyle in the long run than merely focusing on the timing of your meals. 

A healthy lifestyle is a holistic approach with many factors to consider, if this is something you’re concerned about or if you need more information, we’d be happy to help!

Employee wellness program

5 STEPS TO A HAPPIER, HEALTHIER & MORE PRODUCTIVE WORKPLACE

The new decade is well underway and can I just say, I for one am incredibly excited for this year and the opportunities to come! 

Of course, with the start of the new year, we often tend to hit the ground running. We all know the rush of a new year. Trying to find our feet and get back into a routine but most importantly getting adjusted and back into the swing of things at work can be difficult. As each day passes, work can become a little more unpleasant for all employees… but it doesn’t have to be! 

There are programs you can put in place to improve employee health and wellness, and as a whole, this aims to help reduce sick absenteeism, improve employee productivity and enhance the overall work environment. You’re probably wondering how we’re going to do that? 

Have you ever heard of an employee wellness program? Massive brands like Google and Virgin have implemented these sorts of programs into their companies and have seen the benefits in happier, more productive employees who actually want to come to work. 

What is an employee wellness program?

There’s no one definition that defines an employee wellness program and there’s no right or wrong way of doing it. It all depends on the needs of your employees. 

An employee wellness program is just what the name suggests. It is a plan put in place to increase the overall health and happiness of your employees. It’s a little way of showing that you as an employer care about your people. No matter the size of your company, you can start your own employee wellness program in just 5 easy steps. 

Some programs focus on health education, other programs host health days where screenings are conducted and employees are able to learn more about their own health. A  wellness program can be as simple as morning meditations and rewards for healthy and active lifestyles among your employees. There are many ways of implementing a wellness program. 

Don’t worry if you feel a little confused or slightly overwhelmed – we can help you!    

What are the benefits of employee wellness programs?

Healthy and happy employees bring an array of benefits to the workplace! Some of these include:

  • More productive employees

There are numerous studies that suggest a healthy lifestyle correlates with increased productivity. Don’t believe us? Next time you hit a rut, get your heart rate up (deep breathing and a few jumping jacks can do the trick!) or change your snacks to some nutritious ones and you’ll likely get back into the zone.

For more information on office productivity, read this article!

  • Less office stress

Too many people and companies accept workplace stress as the norm. But it leads to burnout, which can result in higher employee turnover. This is why a wellness program is important. It will give your employees a new perspective of the workplace.

  • Fewer colds, flu and other illnesses

Everyone knows healthy practices prevent illness. And your business will have a higher rate of success when fewer sick days are taken.

  • Fewer office-related injuries

Taking a break to exercise or just stretch prevents common office injuries.

  • Happier employees

Offering a wellness program leads to happier employees. They’ll appreciate the benefit and be generally positive because they’re leading a healthy life and they will be happier knowing that the place they work at cares about them. 

 

Effective employee wellness programs

Where to start

It can be difficult navigating your way through an employee wellness program to figure out the best approach and what’s suited to your employees (but that’s what we’re here for). 

These 5 steps are the perfect way to get started! Let’s take a look…

1. Identify current issues 

A little research goes a long way! You will struggle to improve employee health and wellness without figuring out what some of the main issues are first.

Look at time and attendance, days of sick leave taken, employee satisfaction and stress levels, as well as extended health insurance costs. Talk to both management and employees to get an understanding of where the biggest issues are.

We, at WellBe, see this as a pivotal step in starting an employee wellness program because it puts you in the right direction of what’s important and what’s needed. 

2. Get input from everyone

Once you’ve found out some of the areas that need some work, chat with your employees to figure out what they’d like and what they’d what to get out of the wellness program. 

It’s pointless implementing a program that no one is interested in. 

3. Make a plan that fits

Now that you’ve collected your data, you can start putting a plan together. Remember to make sure the plan is aligned with your company culture so that more employees are excited to get on board! If you need a little assistance, get in touch with our team and we can help develop a personalised plan for your company and the needs of your employees. 

4. Encourage employee and management buy-in

Communicate the plan throughout the office and get management involved. This way more employees will be excited to take part. 

5. Track, measure and readjust

As with any workplace policy, measuring success, soliciting feedback, and adjusting accordingly will be key to the long-term success of an employee wellness program. This can be done by taking surveys or asking a variety of employees for their feedback. 

It’s also a good idea to celebrate achievements; anything from recognising individual employee goals for better health to crowning winners of office challenges can go a long way towards building support around the program.

Employee wellness programs are growing in popularity by the day and for good reason. These programs are important to the happiness of your employees and the overall success of your business. These programs are a great way of showing your employees that you value them! 

Some examples of effective employee wellness programs

I mentioned how your employee wellness initiative doesn’t have to be fancy and complicated. Not in the least. In fact, here are some simple solutions to improving employee wellness: 

  • Healthy snacks in the breakroom 
  • Healthy meals in the canteen 
  • Walking meetings 
  • Discounts off gym memberships for employees
  • Sunrise yoga on certain mornings 
  • Challenge boards where employees can write down their health goals (run a 5km race, lose weight, stop smoking etc.) and rewards are given to those who achieve their goals. 
  • On-site massage therapists 
  • On-site psychologist or life coach 

You can find more detail on these examples here

The final word

We know you’re probably very busy though and the logistics of a wellness program might sound a little time-consuming but that’s why we’re here! Find out more about the employee wellness programs we do and let us know if we can help you! 

Paleo Diet or Keto Diet

KETO VS. PALEO: WHICH ONE WILL WORK FOR YOU?

With the influx of new and trendy diets, it’s not only difficult to find one that suits you but it’s also difficult to understand the differences between them all. If you’ve researched new ways of eating, you’ve definitely stumbled across the words ‘keto’ and ‘paleo’ at one time or another. But what are these two diets and what makes them different from one another? 

We’ve taken the time to discuss both of these lifestyles separately and include the pros and cons of each. This will enable you to decide for yourself which one (if any) of these diets will work for you. 

Let’s dive right in! 

What is Keto?

Keto is short for the ketogenic diet which is high in fat (70 – 80% of calories), moderate protein, and very low in carbs (20 – 50 grams per day). While it may seem like it’s new, it’s been used as a medical diet for over a century, it was originally used for children with epilepsy. 

A keto diet shifts your body from a carb-burning one into a fat-burning one, a process called ketosis that produces ketone bodies. It’s these ketones that are thought to act on the brain to prevent seizures.

Reducing carbs low enough to hit the 20 – 50 g of carbs a day means that you’ll be getting the majority of your calories from fat (avocado, olive oil, cheese, cream, butter, nuts, seeds), some protein (eggs, meat, fish, seafood) which means you’ll need to avoid most sources of carbs, including grains, legumes, fruit, starchy vegetables (yes, some vegetables are high in carbs) and any sugar. Carbs are thus eaten in the form of nonstarchy vegetables, like broccoli, leafy greens, and zucchini. 

The keto diet is not only used to aid children with epilepsy but a blog by Harvard Health points out that some people with type 2 diabetes are also using this diet to control their blood sugar levels.

What is Paleo? 

Also known as the caveman diet, the paleo diet is where you’d opt for foods that are considered to have been eaten by Paleolithic-era people. Once eaten in a hunter-gatherer society, a paleo menu consists of very simple foods like meats, vegetables, fruits, nuts, seeds, and roots. On the other hand, you do not eat legumes, grains, most dairy products, and refined sugar. 

Over time, the diet has become less strict, and some groups have expanded it to include foods like honey, maple syrup, or grass-fed butter. People who follow this diet plan focus on getting energy from animal products that are high in protein and low in carbohydrates.

 

Paleo Diet or Keto Diet

The difference between the two 

The ketogenic diet focuses on manipulating the three macronutrients: fat, carbs, and protein. The Paleo diet is more about food choices. You eliminate dairy, grains and processed foods, but balance the macronutrients any way you want.

Both the Keto and the paleo diet share their low-carb DNA but have been developed for vastly different purposes. 

The main differences include: 

The amount of fat differs. For the paleo diet, you consume a small amount of fat but fat is the main focus of the Keto diet. 

Paleo doesn’t allow dairy and soy, while keto does, although certain types of dairy are better than others. For example, flavoured yoghurt is off-limits, but full-fat plain Greek yoghurt is okay occasionally. Meanwhile, you can eat as much high-fat cheese like feta and cheddar as you want.

Compared with keto, Paleo allows more veggie variety. That means you may do better on Paleo if you enjoy eating a lot of fruit and starchy vegetables.

There are many pros and cons to both diets but before you choose, think about which foods you are okay with giving up.

The problem with both of these approaches is sustainability. They similarly promote an almost carbohydrate-free-diet but the truth is your body needs carbohydrates to survive. Carbs provide glucose that balances the blood sugar and increases energy levels. Both the ketogenic and Paleo diets will promote weight loss, but keeping it off is a different story. Once you start eating carbs again, you run the risk of quicker weight gain. 

Our final thoughts

Both lifestyles have proved effective in both men and women. Both can make you feel strong and healthy but it can be difficult concentrating on what you can’t eat and what you can. Often, a lifestyle with many restrictions can make you more obsessive and fixated on your food. 

Depending on your requirements and your preferences, both of these diets can work well for you but a well-balanced meal plan that includes a variety of healthy foods and smaller portions can be just as effective and beneficial. If you’re still struggling with what will work best for you, contact us for a personal assessment. 

 

New Year’s Resolutions

6 STEPS TO MAKING HEALTHY NEW YEAR’S RESOLUTIONS (ONES YOU’LL ACTUALLY STICK TO)

A new year is always the promise of a fresh start. We go into every new year with the mindset that things will be different and we need to reset and make this year better than the last. Although we have all of these great intentions, we often create unrealistic and unhealthy resolutions that we’re bound to give up on. 

This doesn’t put you in the right mindset to start the year on a positive note and prevents you from achieving the goals you’ve set out to. 

It’s time to change the narrative of new year’s resolutions and create healthy resolutions that you can stick to! 

What are New Year’s Resolutions? 

A new year’s resolution is a promise to yourself and only yourself. It is something you want to change in the new year, something that will get you closer to achieving more or bigger goals and a way of bettering yourself as each year goes by.

At the end of the year, we usually sit down and compile a list of resolutions we hope to stick to in the new year that will make us feel better or help us achieve more. 

More often than not, we create resolutions that end up making us feel worse about ourselves and in the back of our minds, we know we won’t stick to any of them.

Changing the resolutions narrative

It’s time to stop thinking about resolutions as something you hope to stick to but will probably get over by the time March rolls around but see them as small changes you can make to live a happier, healthier lifestyle.  

How to make healthy resolutions you can stick to

1. Concentrate on quality rather than quantity 

Rather focus on a few realistic resolutions that you are more likely to accomplish. It is better to focus on things you know you can change rather than trying to change every single thing you aren’t happy with. Small slow steps will create progressive changes in other aspects of your life. 

2. Clearly define your goals

Have a direct indication of what you want to achieve and exactly how you want to do it. Step away from resolutions like “go to the gym more this year” and focus more on a resolution like “being physically active at least 2-3 times a week”. This resolution gives you a clearer outline of what you need to do in order to succeed and it gives you more options to be active instead of only focusing on going to the gym. 

3. Write them down

Studies show that we are more likely to follow or achieve goals when they are written down. You need to have them clearly written down and in a place that you will look at and revisit often.  

Hint: stick them on your fridge! 

4. Plan on how you’ll overcome setbacks 

Perfection doesn’t exist. As much as you try to do everything the way you want to and as much as you strive for perfection, life happens. There are setbacks that come in a variety of forms but that doesn’t mean you aren’t doing the best that you can. It merely means that you have had one set back, not that you have failed. 

Identify possible setbacks that may come your way and have a plan B on how you are going to navigate your way around them so that it doesn’t impact your resolution. 

5. Track your progress

Track how far you’ve come and where you’re going. This will be a motivating factor for you to keep going, constantly reminding yourself that you’ve got this and you’re doing so well. 

In the same breath, you need to keep revisiting your resolutions. We tend to write them down and that’s it, as the year goes by we forget about them. Make sure that you look back at your resolutions and keep them in mind as you track your progress. 

New Year’s Resolutions

6. Consider a wellness coach

Most resolutions centre around health and fitness and while it’s easy to write that down as a resolution, achieving it is a different story. 

A wellness coach may sound like an over the top thing to consider but their goal is to help you change your lifestyle and will make sure you achieve your goals.  

Some healthy resolutions to consider

We have a few resolutions we consider to be healthy and will help you move forward in a positive direction as we enter the new decade.

  1. Focus on yourself, remind yourself to love you first. There are many ways to do this, find out more here.
  2. Be more active but more than just hitting the gym. There are many ways to get a workout in and increase your activity levels rather than torturing yourself doing something you detest.   
  3. Changing your diet. Now we don’t mean finding a new, trending diet where you can have a grape for breakfast and smell an apple for dinner. We mean finding a way to change your lifestyle that suits you, your goals and won’t damage your mental health. Consider this article for more intel into how to do this.  

Resolutions shouldn’t be these annoying little things that you’ll never achieve or you’ll just forget about. They should be goals that will enable you to better yourself and your lifestyle as each year passes by. 

WHAT IS INTERMITTENT FASTING

6 WAYS TO MAKE INTERMITTENT FASTING WORK FOR YOU

Intermittent fasting is not about starving yourself or eating as little as possible, there is far more to it than that. This new lifestyle has quickly become increasingly popular as celebs, competitors and ordinary people embark on this new way of eating. The only struggle is perfecting this way of eating to ensure you feel your best while reaping all of the benefits. 

A little bit about intermittent fasting…

Our article on intermittent fasting has the whole story on exactly how it all works but in short, intermittent fasting is famous for promoting good health and weight loss. It involves timing your meals and eating at certain times of the day. Just like the name suggests, you’ll fast for some part of the day and eat at a specific time. It is one of the few diet (for lack of a better word) plans that actually allows you to eat what you like (well, to a certain extent). 

By lowering appetite and aiding burning of more calories, intermittent fasting can actually help you with weight loss, some research has found. A number of people have also reported having more energy. 

The timing of meals can affect your 24-hour energy metabolism. Coordinating your meals with circadian rhythms can work as a powerful strategy for reducing appetite and improving metabolic health. 

Now you know what it is, how do you make it work?

Tips to make intermittent fasting work for you

1. Plan plan plan

As the saying goes, “failing to plan is planning to fail”. Ideas come and go but until we plan exactly how we’re going to implement these ideas into action, it’s not going to happen.

Take a look at the various types of intermittent fasting and choose a time period that suits you best. From there you should plan when you’re going to eat and exactly what you’ll be eating too. By having a detailed plan and by meal prepping some meals, you will be more inclined to follow the plan and remain consistent.  

2. Stay hydrated 

Drink lots of water and calorie-free drinks, such as herbal teas, throughout the day. This will curb any feelings of hunger and will keep you from snacking or breaking your fast. 

3. Don’t obsess about your food

Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on some work, working out or going to see a movie. This will ensure you don’t sit around thinking about food and how you ‘can’t’ have it. This is something that requires some getting used to because we are programmed to want to eat any time we experience a bit of hunger. 

You need to be able to fight past the feelings of hunger!

4. Try not to overindulge – strive to eat clean

‘Strive to eat clean’ – we don’t mean that your first meal should be a salad and a glass of water (then what’s the point in fasting?). What we mean is you should try to make every calorie count by selecting nutrient-dense foods that are rich in protein, fibre, and healthy fats. Examples include beans, lentils, eggs, fish, nuts, and avocado. By doing this, you will feel full and satisfied for longer. You can see some examples of these meals here

INTERMITTENT FASTING

5. Be consistent

It takes a while to establish a new routine and get used to doing something different. Every new diet or lifestyle will take time to reflect changes on your body. You have to follow it religiously and consistently for at least a few weeks for it to work and for you to become accustomed to eating that way.  

6. Exercise regularly

Exercise is a great way to increase endorphins and make you feel great. Now we don’t mean spending countless hours at the gym torturing yourself on the treadmill. 

Intermittent fasting comes with the added benefit of making you feel healthier (as it involves syncing your mealtimes with your body’s circadian rhythm). Combining it with exercising is going to be all the more beneficial in terms of making you feel healthy and burning calories. Regular exercise can include going for walks, hiking, working out with a friend (etc), you can make it something you’re excited about rather than something you hate. 

Intermittent fasting is just like any other new thing you try, you need to remain consistent with it and fight through some of the uncomfortable feelings you may experience. When your body is used to a certain lifestyle, it takes a while for it to adjust and feel good again. But remember, every diet is different and the outcome is unique to each individual so be sure to do what’s best for you!

Avoid stress this festive season

HOLIDAY SEASON SURVIVAL GUIDE: 5 WAYS COMBAT STRESS THIS FESTIVE SEASON

The holiday blues 

The holiday season is often a time when we invite unwanted guests, anxiety, stress and even a little depression into our homes and our lives. There’s a sort of expectation that we should feel happy and positive during this time of the year, but this is often not the case. And the thing is, when we feel down, agitated, somewhat depressed and stressed during this time of year, we tend to put additional stress onto our emotional wellbeing and beat ourselves up for being down in the dumps. 

Times have changed

Since when did the holiday period shift from us running around like kids with our cousins we only saw once a year to us suddenly trying to ‘adult’, buy gifts, make food (who even knows how to make a moist turkey in any case?) and endless socialising. 

It’s not fair, is it? Why does the festive period bring with it the stress of entertaining friends and family, trying to find the perfect gifts, cook delicious food your grandmother is proud of and trying to get enough sleep? 

We go from working hard throughout the year to try and make ends meet, to running around like headless turkeys trying to make everyone happy during the holidays. 

Well, this year we say “no more!”

Here is our ultimate guide to surviving the holidays

1. Breathe in deep

Now, this pointer might seem a little obvious but hear us out. 

Did you know that when you stress, you have a tendency to hold your breath? This means that less oxygen is getting to your brain. As a result of this, your body’s fight-or-flight response kicks in which releases hormones to help you combat a stressful situation. And cooking the turkey is not exactly a fight-or-flight situation, but our brains might perceive it to be one based on the anxiety and stress we are experiencing as a result of our current situation. 

Some therapists recommend wearing an elastic band around your wrist. When things start to feel a little overwhelming, gently pull back on this elastic and let it snap back on your wrist. This little snap will bring you back into the present moment and will serve as a reminder to breathe deeply. Just 4 deep breaths are enough to change your entire mindset. 

Have a look at some deep breathing techniques here

2. Don’t force yourself to be happy

There’s an expectation around this time of year for it to truly be ‘the most wonderful time of the year.’ But this doesn’t mean every single day has to be filled with magic. It’s normal to feel sadness, grief or stress during this time of the year. Embrace and express your emotions in order to properly deal with them. 

3. Stop negative thoughts in their place

When you catch yourself caught in a whirlwind of negative emotions, try to bring your awareness to the room and the space around you. This is known as grounding yourself. It can be as simple as placing your feet on the floor and feeling the weight of your body pressing on your feet and the floor supporting your weight. 

 

Avoid stress this festive season

4. Learn to say no

Remember that you have worked all year and deserve a little time off. This means that it’s okay to say no to some social obligations. Set some time aside to do something special for yourself. It can be taking a drive out to somewhere beautiful, going for a long beach walk when your family wanted you to stay for lunch or just lying in a bath and listening to some good music. You do you. And don’t forget to always be kind to yourself. 

Keep in mind that there is a limit to how much you can accomplish during the holidays. You can’t please everyone, but you can please yourself. 

5. Take some time out to exercise

You know what they say “you are only one workout away from a better mood.” Take some time out to go for a run, attend a yoga class or dance class. No matter what kind of exercise you like to get involved in now is the time to do it. 

Plus, we have put together a guide on how to stay healthy and fit during the holiday season. 

Bonus tip: turn off your social media!

Talk about a detox diet that really works – disconnect from social media for a few days during the holidays. Trust us on this one, it really works.