This very berry quinoa porridge is an easy, clean eating breakfast for busy mornings. It’s full of good-for-your-gut nutritious ingredients, leaving you feeling fuller for longer and energised to take on the day!
INGREDIENTS
1 cup cooked quinoa
3/4 cup macadamia milk or any milk of choice
1/2 Tbsp honey
1/2 tsp vanilla essence
TOPPINGS
1/2 cup of berries of choice
1 tsp sunflower seeds
1 tsp goji berries
1 Tbsp nut butter of choice
METHOD
Warm the milk, honey & vanilla in a small sauce pan over the stove.
Place the cooked quinoa in a bowl & pour milk over it.
Perhaps you’re thinking life is already busy and stressful enough as it is. How will I be productive and get everything done in a day if I’m always taking the time to ‘stop and smell the roses’?
Various studies and research show that not only does practicing mindfulness increase our ability to cope with stress, it has also been shown to increase confidence, focus, and our ability to experience joy & happiness.
A Harvard study that was conducted with over 5 000 participants, across 80 countries, showed that our minds wander 47% of the time. That’s almost half of our lives that we are distracted. The study went on to show that we tend to be less happy when our minds wander compared to when we are in the present moment.
Perhaps you already recognize that constant dialogue going on in your mind. If not, try closing your eyes for a moment and think of nothing. It won’t take long before you acknowledge just how much our minds bounce back and forth incessantly from one thought to another.
Our conscious mind is the analytical part of our brain. It’s where we judge, plan, analyze, and criticize, and it can only process a fraction of the data it receives from all our senses. If you were to total up all information you receive every second from your sensory neurons – touch, taste, smell, sight, and sound – it would add up to around 11 million bits of information each second.
And how much do you think our conscious attention can handle? Only 60 bits per second.
Add into the mix an unprecedented growth in technology, our fast-paced and hyper-connected lifestyles result in us feeling overwhelmed and stressed. Our nervous systems are in an almost constant state of ‘fight or flight’. We act out of impulse, our minds feel blurry, unclear, and life can feel rather chaotic.
By practicing mindfulness, we are able to downregulate our nervous system and navigate through our lives with a greater sense of mental clarity and inner peace.
Defined as ‘the ability to focus on the present moment, on purpose, with an attitude of non-judgment’, mindfulness gives us a new vantage point so we can zoom out of the daily demands life throws at us, and are able to think more clearly.
It means moving through your day aware of what you’re doing, where you are, and who you’re with, without getting wrapped up in the inner dialogue of your mind. You allow yourself the space to think, to breathe, and to take up a role as the observer.
Ways to introduce mindfulness into your everyday life:
Spend time in nature – leave your phone at home and simply observe what you see. Take it all in, moment to moment. Even 10 minutes in the fresh air will do.
Mindful exercise – get out of your head and into your body by connecting breath to movement. Practices such as Yoga and Tai-chi help our nervous system get out of ‘fight or flight’ and into ‘rest and digest’.
Seated Meditation – sit comfortably, close your eyes, and observe your breath. The goal is NOT to empty your mind (it will wander!). Rather observe your thoughts as they come and go. Start with 5 minutes and work yourself up from there. For a variety of free guided meditations download the ‘Insight Timer’ App.
Mindful eating – skip eating on the run, at your desk, or while on your phone. Be with your food and savour each taste!
Studies show that practicing mindfulness strengthens our immune systems, decreases levels of cortisol (the stress hormone), as well as the size of the Amygdala – the fear center in our brains where our negative emotions & thoughts come from.
The more practiced we become at being present, the more we can open up to the richness of what life has to offer us. We can switch off autopilot and take back control in the driver seat of our lives.
And if that sounds like music to your ears, go ahead and enjoy listening to every note!
We know it’s hard to stay motivated, but it’s even harder to get your head in the game when you don’t have the right inspiration. False facts about what it takes to make your goals a reality could be sabotaging your self-improvement journey and preventing you from achieving your personal objectives in the workplace and at home. From the idea that money is the ultimate motivator to the strategy of playing the waiting game, this week we debunk the most common motivation myths surrounding success.
What are the top myths about motivation?
Myth #1: Visualizing success
Many people are told that if they can just picture themselves reaching their goals, they can achieve it. If you can imagine yourself as fit and healthy, or visualize the day that you finally get that sought-after promotion, then you’ll be one step closer to achieving success.
The reality: A lot more work goes into achieving your dreams than just imagining a victory. Simply visualizing success can be counterproductive and oversimplify your goal-attainment strategy. Remember, it’s always important to keep a positive attitude and strong mindset, but don’t let that overshadow the actual work needed to gear you towards where you want to go.
For example, many people may spend so much time visualizing getting fit and healthy that they never actually take the necessary, practical steps, such as tweaking their diet or starting to exercise.
Myth #2 Money is the ultimate motivator
For most people, money considerations seem to be at the top of the list when it comes to career choices and personal decisions. Many people still believe that the possibility of making money is the main incentive that encourages individuals to meet their targets and produce better work.
The reality: The motivation of money will quickly die out. If you place too much importance on financial gains, you may lose the passion you have for your work or for achieving that particular wellness or fitness goal you’ve been working towards.
This can leave you feeling more unmotivated than before. You’ll quickly find that your reasons for working so hard aren’t concrete, and if they don’t align with your personal goals and your own happiness, your determination to put your best foot forward will take a knock.
Myth #3 Nothing is more motivating than fear
Some people believe that fear can be used to ignite your work-drive and help you achieve your fitness, personal or work goals quicker. The fear of losing a job or a source of livelihood, or the fear of sickness and illness due to living an unhealthy lifestyle, may motivate many people to change their daily choices and work towards self-improvement.
The reality: Fear’s power is short-lived and its motivational push is only temporary. In fact, research shows that positive reinforcement is usually more effective than fear when it comes to building and maintaining motivation.
Over time, fear creates a stressful, unhealthy environment instead of a positive driving force which builds your self-esteem and provides encouragement as you achieve your step-by-step goals.
Myth #4 Overworking yourself
Many people glorify the idea of working too hard. Working all hours of the night, not getting enough sleep and juggling home and work responsibilities all at once is seen as a must-do for anyone worthy of achieving success and setting themselves above the rest.
The reality: Being overworked can drastically inhibit your performance and stop you from ultimately unlocking your full potential. Whether it’s achieving your dream job, reaching your ultimate fitness goal or excelling at a hobby, it’s important to maintain a healthy balance. Work hard, but remember to reward yourself with time off and a small treat every now and again.
Myth #5 Playing the waiting game
Many people believe that you have to wait for the exact right moment, pinpoint the perfect opportunity and wait for a specific inspiration in order to get motivated and start the journey to success.
The reality: Success is not about luck, and motivation does not come and go randomly. Staying motivated is a continuous process that requires constant thought and mind-maintenance every day. The key is to create your own motivation, don’t wait for it.
Sit down and make a step-by-step plan for reaching your goals. Find like-minded people to help you stay motivated. Why not join a fitness club or enlist the help of a professional society for better career advancement?
And don’t forget the most important part – always inspire yourself with small rewards for achieving every goal along the way.
Myth #6 Being smart makes up for motivation
Some people believe that being naturally smart or gifted means that staying motivated is not that essential. A lot of people rely on their intelligence alone to get them where they need to go and trust that they’ll achieve success regardless of the energy they direct towards finding inspiration and keeping themselves motivated.
The reality: Being gifted is not enough. Hard work and planning is a necessary tool for success. Researchers have actually found that intelligence is not always a good predictor of real achievement. However, with self-motivation strategies and your own passion driving you, you can never go wrong.
Myth #7 Only some people are real “go-getters”
Some people believe that you are either born to achieve great things or you aren’t. Often people will describe someone as a born “go-getter” – someone who can achieve anything they set their mind to and is naturally gifted when it comes to paving a path towards success.
The reality: having the right attitude and developing a strong work ethic takes time, and there’s no use being hard on yourself if this requires a bit of practice. People don’t automatically have a strong motivational streak or lack one.
It all comes down to your own passion for achieving your goals. The effort you devote to bettering yourself everyday and the small steps you put in place make you that much closer to reaching your goal every time you leave your home or office.
Key Takeaways
There is no one-step trick to finding motivation. Staying motivated is a constant process and it can’t be achieved overnight.
Hard work, a balanced lifestyle and strong incentive for achieving your goals outweighs any quick-fix motivational strategy.
Finding your own personal inspirations and having a strong commitment to your goals can be the biggest deciding factor when it comes to staying motivated for the long-term or losing your enthusiasm over time.
Still in need of some inspiration? Check out our Instagram page for some motivation magic. Our daily posts will give you the encouragement you need to pursue your goals, discover new health hacks and stay motivated everyday.
If you’re looking for any more friendly tidbits of advice, you can also take a look at our helpful blog page that discusses the most up-to-date health and wellness developments as and when they happen.
The importance of men’s mental wellbeing has often been overlooked due to the long-existing stigma surrounding men’s mental health. This men’s health month, we want to go deeper into dissecting ideas about masculine roles and gender norms and the way in which this affects the happiness, health and mental stability of men of all ages.
From turning to community support to trying new ways of doing therapy, there are some really beneficial daily practices that could help men struggling with mental illness everywhere. All that’s needed is an honest and open conversation about mental health struggles and how to start the healing and mental health management process.
Why has men’s mental health been overlooked?
For many people, depression, anxiety or any other disorder is seen as a sign of weakness, and this image is reinforced through everyday behaviour in society, as well as the way we bring up men in our society. From a young age, boys face different emotional expectations than young girls do, and they are given limits as to how they should feel and a quota for how much emotional vulnerability is acceptable.
This life-long fear of being vulnerable has created an atmosphere of toxic masculinity and there seems to be a culture where men are brought up to be strong and keep quiet, even when it comes to real difficulties or obvious signs of mental health struggles. The burden of these societal pressures often stop men who are struggling with real issues from accessing the right resources, reduces their opportunity to seek comfort in community support and prevents them from openly talking about these issues to a professional or loved one.
Help & Support
These dysfunctional expectations in our society are impacting our health and wellbeing in really serious and often unnoticed ways. Rising suicide and depression rates have been recorded over the last few years and, not only are these pressures weighing on our population’s mental health, but these pressures are also affecting the physical health of men across the globe. For example, there has been an increasing amount of research that points towards a link between high blood pressure and anxiety – which can cause very real and very serious health risks.
As a society, it is our responsibility to address and eliminate this stigma altogether. Both men and women alike need the space to connect with their inner emotions every day and start implementing small practices in their daily lives that will help them achieve a more mindful outlook and better balanced when it comes to their mental health.
So, what can we do as a society to encourage healthy ways to heal and give men access to the support they need – without judgement, fear or any type apprehension?
Men’s mental health organizations
Mental health organizations are one of the best resources for men facing mental health struggles. By donating to these organizations or simply recommending one of them to a friend facing mental health struggles, we can encourage the men in our society to access help when they need it – judgement-free.
These organizations allow men to reach out and connect with other men in the same circumstance who are facing similar struggles. Below are some of the most accessible sites that provide support and give men the right tools to take action and begin the healing process:
Over the years, research has uncovered a clear relationship between lifestyle behaviours and mental health, and it’s a lot stronger than most people think.Harmful lifestyle behaviours – such as excessive eating, alcohol addiction or sleep deprivation – have a strong correlation to the development and exacerbation of depression.
This means that encouraging healing lifestyle habits every day, while slowly eliminating the existing stigma surrounding mental health, are two of the most immediate ways to help men struggling with mental health and anxiety to live a happy, balanced life while getting the help they need.
Below are the 5 most important lifestyle behaviours for maintaining good mental balance:
1. Essential exercise
The most important lifestyle behaviour that most researchers focus on is the relationship between exercise and depression.
According to Mayo Clinic, a strong exercise routine and daily workout can relieve the symptoms of depression and anxiety tenfold by releasing good endorphins, inspiring social interaction and helping men gain confidence in themselves and their physical ability.
Although friends and family may not understand exactly what someone facing mental illness is feeling, they are still an unbelievably necessary support system and, for most men, these daily social interactions with the most important people in their lives are vital. Friends and family are a key part of the health and mental wellness journey.
They also play a large part in helping men battling mental illness to start living a more meaningful life by giving them the comfort of knowing that there are people standing behind them as they begin the process of learning to manage their mental health in their own time.
3. Talking to a therapist
Talking to a therapist weekly (or even daily) can make a world of difference. A licensed professional knows how to tackle these types of problems and manage anxiety, stress or symptoms of depression in ways that most of us are not able to think of on our own.
Trying therapy is not just about opening up and sharing with another person, but it’s also about developing helpful, life-long strategies that can better equip those living with anxiety or depression to deal with these struggles and live a happy, healthy life at the same time.
Some men may even want to try online therapy – it’s easy, more accessible and lets anyone connect to a source of support without leaving the comfort of their home.
4. Getting enough sleep
Getting enough sleep can single-handedly change the way anyone approaches the day. Fatigue from sleep deprivation can worsen the symptoms of depression, negatively impact your mood and cause anger or impulsivity. A lack of sleep also makes controlling and working through emotional reactions much more difficult. Sleep deprivation alters some parts of the brain over long periods of time, which means it prevents your brain from forming the right pathways that it needs to perform and function for the next day.
Strategies for getting enough sleep include turning off your TV and phone early in the evening, avoiding mind-altering substances like alcohol or addictive substances like nicotine and keeping the same sleep schedule on weeknights. These small changes could help develop a more consistent sleep schedule and drastically improve your quality of life.
There is a strong link between diet and mental health. While healthier foods and proper nutrition increase energy, diets high in refined sugar and fats can be harmful to the brain and magnify the symptoms of mood disorders. It’s quite a complicated process but, essentially, the mood mediator – a neurotransmitter called Serotonin – is produced in the digestive tract.
Unhealthy foods can cause inflammation and take the place of the good nutrients which your body needs for proper functioning and energy. While it’s not an all-in-one cure, healthy eating can really bring everyone a step closer to feeling better and shrugging off the lethargy. It will also allow the body to better produce the chemical it needs to maintain a healthy internal balance.
Key Takeaways
Living an active, healthy life can be difficult when you are silently struggling with your mental health. At WellBe&Co, we want everyone to be as healthy and happy as possible. That’s why we want to encourage all our readers to change their outlook and start searching for ways that they can help themselves, their friends or their family members who may be struggling with mental illness or mood disorders to get the help they need.
It’s clear that these desired, traditional ‘masculine’ traits have set up a generation of men who do not feel they are allowed to have a connection to their inner feelings or mental wellbeing, and, here at WellBe&Co, we don’t want to overlook this. We believe that masculine-related norms are a barrier to men’s health and mental wellbeing and that achieving mental balance and stability is vital for everyone who is currently battling with stress, anxiety depression or any other disorder.
It’s important to reach out to friends and family, as well as look inwards and use these 5 helpful coping habits to make small changes in your lifestyle every day. Most of all, we hope everyone finds the love and support they need to ask for help. We wish you all a safe, healthy and love-filled men’s health month.
June 23, 2020Gemma OberholzerEat WellComments Off on DEBUNKING THE STIGMA SURROUNDING MEN’S MENTAL HEALTH: HOW TO REACH THE ROAD TO RECOVERY & WORK TOWARDS HEALING
In the busyness of life, we often feel overwhelmed and anxious. There is pressure to constantly be achieving and striving for more. We are always “on the go” and we rarely appreciate the moments that make up our day. Therefore, it is so important that we allow ourselves moments of grace – moments each day where we reflect, we are present, and we fully enjoy ourselves. These are known as savouring moments.
What is Savouring?
Savouring is the act of stepping outside of an experience to review and really appreciate it. Savouring can boost your mood, relieve anxiety, keep you present in the moment and it allows you to practice gratitude. Many of us feel this pressure to constantly be productive and fill our days, but it is also equally important to allow time for rest and reflection. The act of savouring is such a powerful concept that allows you to appreciate the positive things in your lives. It is the conscious decision to enjoy moments in your life. This could be something as simple as watching a sunset, having a bath or meditating. It could be having a conversation with a loved one or accomplishing that handstand you’ve been practicing.
Whatever it is, it is important that you acknowledge the emotion it presents and let yourself be fully present. The act of savouring is an opportunity to take a moment to truly enjoy what you are doing; acknowledge the emotions you are feeling and be aware of what the moment brings you.
Benefits of Savouring:
Highlights the positives in your life.
Allows you to appreciate the small things.
Boosts happiness – when you experience positive feelings, your body produces serotonin and dopamine which reduce stress and calm our nervous systems.
Makes you feel more grateful and appreciative.
Allows you to be present and achieve more from your day.
Relieves anxiety or stress.
Savouring is that idea of literally “stopping to smell the roses”. It is stopping ourselves from moving through life too quickly and allowing ourselves to notice all the positives. It is the act of bringing ourselves back to ourselves.
Ideas for Savouring:
Have a bubble bath.
Watch the sunset or sunrise.
Read a book in the bath.
Have dinner as a family around the table.
Go for a walk on the beach.
Yoga.
Meditation.
Eat something delicious.
Stop and smell the roses.
Wear a new scent e.g. body lotion, or perfume.
Take a mental photograph of amazing experiences.
Get creative e.g. baking, art, music
Allow yourself to engage all your senses in an activity e.g. when you cook, really smell, see and taste the food.
Outwardly express good feelings e.g. laugh out loud at a tv show or joke
Ruminate on positive feelings and share these! Do not only share your negative thoughts and complaints.
The act of savouring is a mindfulness act. It is the conscious decision to pay attention to your happy situation. When you are experiencing a moment of pleasure, it is important to engage all your senses and fully embrace the moment. By being mindful of every detail, you appreciate the moment more and you engrain the memory in your brain. The bonus of this is that the memory can be recalled at a later stage, and the memory will evoke the same emotion as the experience previously did.
As you can see, the simple act of being present in a moment can have significant positive effects on your mood, your day and your outlook. Next time you wake up, why not challenge yourself to make a cup of coffee or tea and enjoy it in bed, rather than scrolling through social media for 15 minutes and then rushing to get ready. Why not utilise your time in traffic wisely, by actively listening to a podcast or calling a friend to catch-up (if you have Bluetooth)? Why not greet the shop assistant and thank them for their service, instead of being oblivious to their presence? The power of consciously living is so powerful and can be so simple. Do not let life pass you by, savour the moments and reap the rewards.
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.
Only about 6% of patients with the virus need intensive care.
The vast majority of people can stay at home, self-isolate and get better without any need for hospital treatment.
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
Experts are working on a vaccine to prevent the spread of the virus, however, there is currently no vaccine.
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
“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
Know what the symptoms of the virus are (Symptoms may appear 2 to 14 days after exposure)
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.
Cough or sneeze into a tissue or flexed elbow (then immediately dispose of the tissue)
Avoid touching your face (especially with unwashed hands).
Avoid close contact with people who are sick or have recently gotten back from a high-risk area from mid-February 2020
Practise social distancing – do not shake hands or hug other people
Do not share food and utensils
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:
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.
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.
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
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.
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.
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.
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.
Focus on yourself, remind yourself to love you first. There are many ways to do this, find out more here.
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.
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.
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.
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.
Don’t let mince pies, mashed potatoes and stuffing be the death of a year of working hard in the gym and eating healthy foods.
With decadent meals, braais, parties and other food-filled affairs coming up in December, it can be pretty tough to maintain a healthy eating plan and fitness routine. And we get it. Not everyone can turn down the Christmas pudding or that second cocktail at the pool on a sunny day. And why should you? You deserve it, right?
We aren’t here to tell you to say no to every delicious temptation you are faced with these holidays, because in our honest opinion, a holiday of dieting doesn’t sound like any fun at all. And yeah, you do deserve the dessert!
The trick is to learn how to indulge the right way, and more importantly when to say no. It’s planning your days a little better so that you don’t feel like you want to eat half the turkey come dinner time. When it comes to exercising, there are expert hacks you can learn that will help you fit in some quick workouts.
So, fret not our fine fitness and health-living friends, we are here to help you (and your body) survive the festive season and avoid having to set unrealistic New Year’s resolutions centred around weight loss and hours on the treadmill.
1. Plan your days
Meal plans and exercise routines tend to fall away in the holidays and are taken over by unplanned and over catered dinners and lazy afternoons.
But there is a way you can stop yourself from falling victim to the endless late-night dinners and lack of exercise. And how you do this is by planning ahead.
For example, if you know you have a big family dinner coming up tomorrow night. Make sure you stick to wholesome and healthy meals for breakfast and lunch so that you don’t overindulge yourself at dinner. Don’t skip lunch because you know dinner will be a big meal, this is a recipe for an overeating disaster.
Our exercising hack is to wake up early while everyone is still sleeping to get in a quick morning jog, yoga session or workout. This will free up your day for any unexpected plans and leave you feeling energised and stress-free for the rest of the day!
Exercising during the holidays is a productive way to stay healthy and burn off those extra calories from the Christmas pudding. Plus, you start the new year on a healthy and fit note!
2. Don’t forget to drink water
This might seem like an obvious one, but it is something many of us forget to do.
Drinking water is important for a number of reasons. For one, our brains tend to confuse thirst with hunger. So, before you dish up seconds, try drinking a big glass of water.
In fact, you should aim to drink at least 2 glasses of water before each meal. This will leave you feeling fuller.
With sugary drinks and cocktails flowing (here’s a great read on cocktail choices for your health), it’s also particularly important that you drink loads of water to compensate for the alcohol intake and to try and incorporate fibre rich snacks such as nuts and avos to also keep you fuller for longer.
We get that your aunt or grandma might be incredibly pushy when it comes to everyone having a second slice of her homemade apple pie. But you need to learn to say no.
Now, we aren’t saying you should restrict yourself or feel guilty over eating some dessert. Not at all. Have that slice of pie, eat it and enjoy every bite of it! But you don’t need that second slice.
4. Try to fit in quick exercises
If you can’t make it to your gym, then you can try to incorporate HIIT (high-intensity interval training) or bodyweight exercises at home. There is a wide range of workout videos on YouTube that will help you get in a quick workout of 10 to 30 minutes. Remember, every little bit counts.
5. Keep burning calories as much as you can
One of the simplest holiday health hacks is to keep moving. Go for a walk with your family on the beach, play fetch with your dog, go for a hike, take the stairs at the shopping mall or pop 10 squats the next time you are in the bathroom.
6. Research some healthier recipes for holiday classics
If you have to bring a meal for the festive feast, why not make it a healthy one? There are a ton of healthy takes on classic holiday meals that are just as delicious and much better for your health.
With all the shopping, socialising and parties, it can be hard to find some time to kick back and relax. You need to do your best to limit your stress. You can do this by saying ‘no’ to a few parties or just taking some time out for yourself. You deserve it.
8. Be kind to yourself
It’s been a long year and you have worked really hard to get where you are now. Take a step back and spend some time writing down everything you accomplished this year. It can be as simple as running a 5km or as big as a promotion. Reward yourself for a job well done.
This is also a great time to set your goals for the new year.
