MOTIVATION

STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS

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.

Wellness

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. 

July 7, 2020 Eat Well Comments Off on STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS
SUNDRIED TOMATO & COCONUT CHICKEN BAKE

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

DIFFICULTY: EASY

TIME: 1 HOUR
SERVES: 4

Creamy and incredibly tasty, this recipe has the right amount of protein, carbs and healthy fats and is dairy-free! A real comforting meal that is simple yet satisfying.

INGREDIENTS

500 g chicken breasts, sliced into large strips
1 cup coconut flour
½ tsp black pepper
½ tsp salt
1 tbsp. olive oil
1 onion, chopped
1 tsp crushed garlic
1 tsp Italian herbs
1 tsp dried basil
125 g sundried tomatoes, chopped
2 cans coconut milk

METHOD

Preheat the oven to 180 degrees. In a bowl, mix coconut flour with salt and pepper. Dip the chicken breasts into the flour mixture to coat. Heat olive oil in a large pan (preferably one with high sides). Add chicken breasts and brown for about 5 mins on each side. Remove chicken breasts and place into a large casserole dish. In the same pan, add the onion, garlic, and herbs. Sauté until translucent. Add the sundried tomatoes. Add coconut milk and bring to boil. Keep stirring for 15 minutes. Add salt and pepper to taste. Pour the coconut milk mix on top of the chicken breasts in the casserole dish and bake for 45 minutes. Serve with rice or wholewheat pasta of choice.

Download Your Sundried Tomato & Coconut Chicken Bake Recipe Here

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

June 4, 2020 Lunch, Recipes Comments Off on SUNDRIED TOMATO & COCONUT CHICKEN BAKE
Lemon Garlic Baked Salmon

LEMON GARLIC BAKED SALMON

This simple recipe is packed full of good-for-you Omega fatty acids which have been linked to a reduction in mental disorders such as depression. Omega-3s have been shown to boost learning and memory as well.

INGREDIENTS

  • 1/3 cup olive oil or butter
  • 1/4 cup fresh lemon juice (or juice of 1 lemon)
  • 2 Tbsp crushed garlic
  • 1 Tbsp brown sugar (optional)
  • 4 salmon fillets
  • Salt and pepper to taste
  • Lemon slices
  • 2 Tbsp fresh chopped parsley divided
  • 1 tsp dried dill

METHOD

Position a rack in the middle of the oven and preheat to 190C. Line a baking tray with foil. In a small saucepan, melt the butter/oil over medium heat. Add garlic and cook until fragrant (1-2 minutes). Turn off heat and whisk in lemon juice and brown sugar. Place the salmon onto the lined baking tray and season with salt and pepper. Spoon over the garlic lemon sauce onto the fillets and spread evenly. Sprinkle with parsley and dill and arrange the lemon slices over the salmon. Cover and seal with entire tray with another sheet of foil. Bake until cooked through (about 12-15 minutes). Remove the top foil carefully and place the salmon under the grill for 2-3 minutes to finish. Serve with grilled green vegetables.

 

Download Your Lemon Garlic Baked Salmon Recipe Here

May 6, 2020 Lunch, Recipes Comments Off on LEMON GARLIC BAKED SALMON

DECODING, UNDERSTANDING FOOD LABELS AND MAKING THE SMART CHOICE

By Andrea Bursey (MSc. Dietetics)

These days a trip to the grocery store can be more confusing than anything – you’re faced with so many different food options with an array of exciting and appealing claims. Welcome to the “free from” era, a time when food products display more claims and callouts about what they don’t contain compared to what they do. Examples of “free from” claims are gluten-free, free from sugar, free from colourants, and the list goes on. It’s so easy to notice these claims and overlook the entire nutritional profile of a snack food or ready meal. 

How to read food labels

Food labels and nutrition tables don’t have to be overwhelming. They can be used as valuable tools to guide us in making the best choice. It’s important to understand how to read and interpret food labels and use them to your benefit. When comparing the nutritional content of food, always look at the nutritional content per 100 g – this helps you compare apples with apples. The serving size is also important to look at as this is the recommended amount that you should have in one sitting.

Health claims like “low in fat” and “fat-free” displayed on packaged foods may lead you to believe that these products are great choices, however, these foods are often loaded with fillers like sugar and carbohydrates to improve taste and texture. The ingredient list displays quantities of ingredients from the highest to the lowest amount. The closer “sugar” is to the top of the ingredient list, the higher the sugar content. Sugar is sometimes listed using other words: cane sugar, fructose, fruit juice concentrate, high-fructose corn syrup, syrup, honey, galactose, lactose, maltose, maltodextrin, rice syrup, corn sweetener and xylitol.

(Looking for a sweet snack, check out this recipe for dark chocolate peanut butter love bites – high in love and low in sugar).

The consumption of excess salt can negatively affect your health as well as result in water retention and bloating. Look out for other names for high sodium ingredients: celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.

Avoid food products that have a very long ingredient list of unfamiliar, processed ingredients. Try to choose products with fresh ingredients and minimal additives and preservatives. A shorter shelf life also shows you that a product is a fresher and healthier option.  

 

Guideline to understanding food labels

Nutrient (per 100 g) 

Best choice:

Sodium < 400 mg 

Saturated fat < 3 g

Total fat < 10 g

Trans fat Trace/0

Sugar < 10 g

Fibre >3 g

April 21, 2020 Eat Well Comments Off on DECODING, UNDERSTANDING FOOD LABELS AND MAKING THE SMART CHOICE
Over-night oats

Berry Over-night Oats

Mornings can be such a rush! Beat the clock by preparing your breakfast the night before with this delicious recipe!

Ingredients

  • ½ cup oats
  • 1 tablespoon Chia seeds (optional)
  • ½ cup milk of your choice
  • ½ cup Greek yoghurt
  • Fruit – strawberries, blueberries, raspberries (anything you love!)
  • Nut butter of your choice

 

Tip: for an additional little sweetness, you can add some honey!

Method

  1. Start by combining rolled oats with your favourite milk, chia seeds and Greek yoghurt in a mason jar or a resealable container. 
  2. Add a few blueberries and nut butter and mix to combine.
  3. Seal up the container and park it in the fridge overnight.
  4. The next morning, you can heat the glass jar up in the microwave for a hot breakfast or enjoy your overnight oats cold straight from the fridge. 
  5. You can add more milk if you’d like.
  6. Add the rest of berries as toppings and enjoy!

Download this yummy recipe here

 

March 4, 2020 Eat Well Comments Off on Berry Over-night Oats
Chicken Bowl

CHICKEN BOWL FOR THE SOUL

You’ve heard of chicken soup for the soul, well you have to try our chicken bowl for the soul! A hearty and nutritious meal, perfect for lunch or dinner!

Ingredients

Serves 4

  • 2 boneless, skinless chicken breasts
  • 3 bell peppers, any colour, sliced
  • 1 large red onion, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon chicken seasoning
  • salt, to taste
  • pepper, to taste
  • 1 jar tomato pasta sauce
  • 3 cups brown rice (680 g), cooked
  • 1 can black beans, drained and rinsed (optional)
  • 1 can corn
  • 1 cup grated cheddar cheese (100 g)

Method

  1. Preheat oven to 200˚C.
  2. Line a baking tray with foil.
  3. Place the chicken, peppers, and onions onto the baking tray and drizzle with oil.
  4. Sprinkle the chicken seasoning evenly over both sides of the chicken breasts.
  5. Sprinkle salt and pepper on the bell peppers and onions, tossing to coat.
  6. Top each chicken breast with a generous pour of tomato pasta sauce.
  7. Bake in a preheated oven for 25 minutes.
  8. Rest chicken for 10 minutes, before slicing into strips.
  9. Add a base of brown rice to 4 bowls or sealed containers. Top each with a scoop of black beans, corn, additional tomato pasta sauce, cheddar cheese, cooked bell peppers, and onions, and sliced chicken. 
  10. Enjoy immediately or store in the refrigerator. Can be kept refrigerated for up to 4 days.

Download this delicious recipe here

 

March 4, 2020 Lunch, Recipes Comments Off on CHICKEN BOWL FOR THE SOUL
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!

January 28, 2020 Eat Well Comments Off on NUTRIENT TIMING: THE FACTS AND THE FIBS
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. 

 

January 8, 2020 Eat Well Comments Off on KETO VS. PALEO: WHICH ONE WILL WORK FOR YOU?
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. 

December 27, 2019 Eat Well Comments Off on 6 STEPS TO MAKING HEALTHY NEW YEAR’S RESOLUTIONS (ONES YOU’LL ACTUALLY STICK TO)
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!

December 27, 2019 Eat Well Comments Off on 6 WAYS TO MAKE INTERMITTENT FASTING WORK FOR YOU