EATING THE RAINBOW

DIET DIVERSITY: THE IMPORTANCE OF CREATING VARIETY IN YOUR MEALS & EATING THE RAINBOW

Diet diversity means to include a range of different food groups into your diet, and a variety of different colours. 

Did you know that every food group serves a function for our bodies and provides us with different nutrients? 

The colour of foods also influences the kind of nutrients the food offers. Which is why it is important to eat a variety of foods to ensure we are taking in as many vitamins and minerals as possible. 

Check out another blog I wrote: THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE

Eat The Rainbow 

I am sure many of you have heard the phrase, “to eat the rainbow”. This is an old saying that many used to encourage others to eat variety, as it results in increased fibre, vitamin and mineral intake. The colour of fruits and vegetables is created by phytonutrients – natural chemicals that help protect plants from bugs, pesticides and the sun’s harmful rays. Phytonutrients keep the plant healthy and provide us with antioxidant and anti-inflammatory benefits. So, what do the different colours mean? 

Red 

  • red fruits and vegetables such as tomatoes and red pepper have cancer fighting properties and reduce the risk of diabetes and heart disease. 

Orange and Yellow

  • orange and yellow fruits and vegetables such as oranges, carrots and corn improve the immune system as they are rich in Vitamin C. 

Green 

  • green fruits and vegetables help to detoxify the body and can also assist in supporting the immune system. I am sure many of you heard the saying, “eat your greens” when you were younger. Your parents said this because greens are one of the healthiest foods we can eat. Green vegetables like spinach and broccoli are high in folate – an important B-vitamin. 

Purple 

  • purple vegetables such as aubergine and purple cabbage have anti-inflammatory and anti-aging properties.

Blue

  • blue fruits such as blueberries are high in antioxidants and are a great superfood for the body. 

 

Benefits Of A Diverse Diet

As mentioned, the different food groups each provide our body with unique nutrients and functions. Daily, we consume both macronutrients (carbohydrates, fats, and protein) and micronutrients (vitamins and minerals) which serve a purpose for our body. 

Another great read: THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL

Macronutrients are nutrients that are needed in our bodies in large quantities and provide our body with energy. 

Micronutrients are non-caloric and provide us with vitamins and minerals to support our gut health and immune system. 

Carbohydrates, protein and fat all provide us with energy. 

Protein is also important for muscle growth and bone health and fat insulates our organs and assists in hormone production. 

As you can see, each food group provides a unique function for our body and aids our body to work in the most efficient way. 

 

Recipe Ideas 

Cocoa Blended Oats 

Instead of a bowl of plain oats, change it up! Add some peanut butter for healthy fats and protein and top with fresh berries to increase your phytonutrient intake. 

You can download the recipe here. 

 

Cocoa Blended Oats

Ingredients

40 g rolled oats 

50 – 100ml nut milk 

250ml water

1 tsp cinnamon 

1 tsp cocoa 

1 tsp honey 

1 tsp natural peanut butter 

5 raspberries 

Handful of granola (Woolworths carb-free preferable) 

 

Method: 

  1. Cover the oats in water and cook on the stove with cinnamon and cocoa, stirring occasionally. 
  2. Once the oats soak up the water, add the nut milk and more water if necessary and cook for a few more minutes. 
  3. When the oats are cooked, remove from the stove and allow to cool for 5 minutes. 
  4. Then add the oats to a blender, and blend for a few seconds to get a nice, creamy consistency.
  5. Pour the mixture into a bowl, top with honey, peanut butter, berries and granola and enjoy! 
July 28, 2020 Eat Well Comments Off on DIET DIVERSITY: THE IMPORTANCE OF CREATING VARIETY IN YOUR MEALS & EATING THE RAINBOW
Your gut nutrition

HOW TO FUEL YOUR BODY TO POWER YOUR MIND & ULTIMATELY UNLOCK YOUR POTENTIAL

By Andrea Bursey

Nutrition & Mental Wellbeing 

If you thought food was just fuel for your body, think again! Your mental wellbeing is directly linked to the foods you consume, and you can improve mental clarity and wellbeing from simply choosing better and more nutritious options. During times like these (Covid-19), where we have limited interaction with friends and loved ones, it is particularly important to prioritize mental health and self-care. 

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

The link between the gut and mental health

Unhealthier options that are high in sugar and fat are often seen as indulgent treats which may result in you feeling happier for a short period of time but leave you sluggish and flat afterwards. The effect of highly processed and sugary foods has also been found to influence your gut microbiome, affecting absorption and digestion which has an impact on various other functions in the body. 

Serotonin is a hormone that regulates sleep, appetite, and mood. About 95% of the serotonin in your body is produced in the gastrointestinal tract (gut). The gut contains millions of nerve cells that help digest and absorb nutrients as well as influence the overall bacteria in your gut. 

Having an overgrowth of “bad” bacteria can limit nutrient absorption and reduce your overall immunity. Boosting certain nutrients like prebiotic fibers and probiotics nourishes the good bacteria to improve your overall gut health. 

Examples of foods that may aid the growth of good bacteria include fermented foods like yogurt, kimchi and kombucha. A highly processed and high sugar diet unfortunately has the opposite effect. 

Check out this blog to explore more on the topic: THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL

Fueling your best mental performance

Nutrition

Think about your body like a car. Your car functions better when it is fueled with the correct fuel and breaks down when you forget to add fuel or if you use the wrong type. Your body is similar, holistically functioning optimally when you “fuel” it with high quality foods packed with vitamins, minerals, and antioxidants. The human brain is fueled directly by glucose, the by-product of carbohydrates. Foods that provide us with carbohydrates include fruit, milk, sugar, bread, and pasta. 

As we all know, not all carbohydrates are created equally. Diets that are high in sugar upset your body’s regulation of insulin, promoting oxidative stress and inflammation in the body. 

A balanced diet with higher fiber carbs like fruit and wholegrains is great for providing the brain with energy to function throughout the day with less insulin spikes, giving you more mental clarity. The frequency at which you eat may also play a role in your concentration and energy levels. Some people prefer to skip breakfast while others thrive on 6 small meals per day. The key is finding your balance and sticking to a plan that suits your needs and lifestyle. 

Protein plays a role in providing our bodies with amino acids which aids hormone balance as well as mood. Including a variety of high-quality protein sources such as beans, legumes, lean beef, chicken, and fish is a great idea to make sure your productivity is at its peak. A regular intake of healthy fats also comes highly recommended for optional brain function. Include fat sources that are high in omega 3 and 6 to boost brain function and reduce inflammation. 

Check out this blog I wrote on intuitive eating: INTUITIVE EATING – COULD IT BE THE ANTI-DIET PLAN FOR YOU?

Eating a variety of foods from different food groups daily will ensure you have a constant intake of different beneficial vitamins and minerals that play a role in your mental and physical health. Diets that are restrictive and ban certain food groups can result in nutrient deficiencies.  

Shopping right

Next time you’re at the grocery store, take the time to fill up your cart with a variety of foods as well as colourful fruit and veggies and fermented foods. Having nutritious snack options on hand is also a surefire way to make sure you don’t reach for the cookie jar next time you’re feeling peckish. 

The final word

Pay attention to what you put in your body and the way that certain foods make you feel. Remember that everyone is different and finding a way of eating that works for you and helps you function as your highest self is something that will take commitment and time, but at the end of the day, it’s well worth it – your mental wellbeing will thank you for it. 

June 30, 2020 Eat Well Comments Off on HOW TO FUEL YOUR BODY TO POWER YOUR MIND & ULTIMATELY UNLOCK YOUR POTENTIAL
HOW TO UNLOCK YOUR GUT HEALTH

THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL

By: Sarah Braithwaite

The gut-brain connection is such a HUGE topic and recent scientific findings are coming through fast with exciting information on how important gut health really is. This blog simplifies a complex subject into some quick explanations and everyday tips to transition you into a place of better gut health management. 

Besides digesting food and making gurgling sounds, the gut is spectacularly sophisticated and an integral part of our overall health. The term ‘gut-brain’ has been popping up in conversations a lot more frequently lately, and for good reason – science is finally catching up and able to explain just how phenomenally complex and important our gut is. If you are curious to understand and explore the role of the gut- brain relationship, how they communicate and how to optimize gut health, then this article is exactly what you need right now. 

Quick dive into some science basics…

Brain cells are known as neurons and are not only limited to the brain but are actually found in our gut too (and our heart, but that’s for another blog post). Similar to our brain, our gut is also able to perceive, assimilate and process information, as well as store information. Who would have thought? 

In case your memory is a little fuzzy from the school biology days, the gut does not simply equate to our stomach – it includes our mouth, oesophagus, small and large intestines, colon, liver, pancreas, and central nervous system. 

The gut also contains sensory and motor cells and in essence functions like a mini brain. While our head brain is the mothership brain, the gut plays vital key roles in our communication with the brain, and affects our mood swings, immune system function and overall health. Serotonin, a very important mood stabilizer, is produced mainly in the gut (to read more see link to ‘mental health basics’ article), which means that our mood or mental state is definitely influenced by our gut. 

MIND-GUT CONNECTION

Gut-brain communication

Reflect on your own body here for a minute – when you are super stressed or anxious, do you find that you eat more, or eat less, feel constipated or have a knot in your stomach? 

When you are excited, do you feel butterflies in your stomach? 

When you receive negative news, do you get that ‘gut wrenching’ feeling quite literally? 

And when you are hungry and a sushi advert pops up on TV, does your stomach grumble with delight to let you know that it wants that? 

These are everyday examples of our conscious processing of gut-head communication. However, most communication is happening very unconsciously at lightning speed while you are none the wiser. The communication happens along a superhighways gut-brain axis known as the vagus nerve. Most of the traffic of communication travels from the gut up to the brain and not the other way around, which means that our brains are interpreting and reacting to the goings-on of our gut all day every day.

Explore more: Thriving In Uncertainty: 8 Everyday Anti-stress Tools To Take The Edge Off

Immune function in the gut

Up to 80% of our immune cells are based in the gut, which means our immune system is coming into contact with our environment everyday based on the food we consume. Some foods are nutritional and healing for the gut, while others cause aggravation, inflammation, and discomfort. 

The microbiome located in the gut is the total ecology of microorganisms and if this balance of bacteria is too infested with bad bacteria, we create an imbalance. In fact, these bacterial colonies are so clever that they cause confusion during the gut-brain communication line, and even cause us to crave unhealthy foods that feed the bad bacteria. Serotonin, which I mentioned earlier, is an especially important mood stabilizing neurotransmitter, is produced mainly in the gut and interestingly only a small amount is produced in our brain. 

A happy gut equals a happier mood state. 

Optimizing gut health

Reading and understanding all the latest information on gut health means nothing unless you actually make changes to your lifestyle and prioritize gut health. After all, our immune system is based in the gut, and our gut influences our mental and mood states. 

Besides diet, other factors such as exercise, stress and emotional management, toxicity, and medications can also impact our gut health and mental health. A good quality probiotic can have enormous benefits of gut health by boosting the ‘good bacteria’ and stress can have very negative impacts on gut health. Regular exercise, mindful activities, and consumption of organic fresh produce has been scientifically validated to improve the microbiome and gut health. A healthy gut means a healthy well-functioning immune system and with winter upon us and a global pandemic in our midst, has there ever been a better time to make these changes?

Read more: Making The Most Of Online Therapy: The Secret To Maintaining Mental Health And Mastering Online Session During Lockdown

Tips to optimize gut health:

  • Invest in a good quality probiotic. 
  • Include probiotic rich foods such as kombucha, sauerkraut, or organic natural yoghurt.
  • Switch to organic fresh produce that contain healthy microbes and minerals from the soil and are free of pesticides and chemicals.
  • Manage stress responsibly through exercise, journaling, mindfulness, life coaching or therapy.
  • Exercise regularly.
  • Remove unhealthy foods containing high sugar levels, chemicals, or processed ingredients.
  • Be conscious of medications and use wisely (especially antibiotics).
  • Be conscious of toxicity in your environment (heavy metals in pots/pans, personal care products, and home cleaning products).

If you are interested in some delicious and gut-loving recipes, check out WellBe’s recipe page here. 

June 17, 2020 Eat Well Comments Off on THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL
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
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
Oat Balls

Oat and Date Balls

Oat and date balls are a quick, on the go snack. Make them ahead of time and keep them around to pop in your mouth when you’re a little peckish!

Ingredients

  • 1 cup dates
  • 2 cups rolled oats
  • 3/4 cup desiccated coconut
  • 1 tbsp cacao powder
  • 1 tbsp natural peanut butter

Method

  1. Place dates in a pot of water and bring to the boil.
  2. Drain the dates and put the liquid into a container and set aside for later.
  3. Place drained dates, coconut, peanut butter, oats and cacao powder in a food processor or a blender.
  4. Place the mixture into a bowl.
  5. Slowly add roughly 1/4 of the date liquid to the mix (you may need a little more liquid than this, add it slowly until the mix holds its shape. If you accidentally add too much liquid add a little more of the other dry ingredients to balance).
  6. Mix the wet and dry ingredients together.
  7. Roll mixture into 12 balls and store in the fridge or freezer.
  8. Roll in extra coconut if desired.
  9. Make extra and freeze them for a last-minute snack
  10. This recipe makes 12 balls.

Download this yummy recipe here

March 4, 2020 Eat Well Comments Off on Oat and Date Balls
WellBe Fitness

6 STEPS TO ESTABLISHING A REALISTIC FITNESS PLAN

The trial month of 2020 is over and as we wave goodbye to January, it’s time to remember those resolutions before they become a distant memory. Now that the January excitement has died down, the gym won’t be as busy and you can now establish a fitness plan (and stick to it).

A fitness plan doesn’t mean spending 3 grueling hours at the gym every single day with one of those hours devoted to the treadmill. A fitness plan needs to be something you’re excited about and motivated to keep up with, that’s how to remain consistent. 

No matter your goals or the plan you decide to use, 2020 is definitely the year for you to smash some goals!

Why you need a fitness plan

We’ve all seen the fitness fanatics on Instagram who love to sell their online fitness plans and as much as they try and force you to believe that you simply cannot workout without one – there is a little method behind the madness. 

Having a plan means you’re more likely to stick to something and you’re more likely to succeed. 

Firstly, I think it is amazing that you’ve made the decision to get active and well done for taking that first step but failing to have a plan when starting a new lifestyle can result in burnout from lack of results. In the end, you’re more likely to quit so it’s time to change the narrative you’ve grown used to. 

How to establish a fitness plan

First things first, we are not here to tell you what to do, you need to find exactly what works for you, this is just a guide to get you started and remind you that having a plan is the key to success. 

 

WellBe Fitness

1. Be realistic with your scheduling

We would all love it if we could workout every single day for over an hour but at the end of the day, for most of us, this isn’t possible. 

I remember when I was in university, I found it so easy to make it to the gym but as life goes on, we get busier and our schedules quickly fill up with meetings, deadlines, projects and commitments (social or otherwise). 

Which is why it is essential to create a schedule that you can stick to so start out with fewer days and gradually increase them as you develop a new routine or simply keep it to 2-3 days a week and move it around to suit you. 

It is YOUR schedule and you don’t need to feel guilty about it. 

2. Find something you enjoy

Standing in the weights section at the gym isn’t for everyone – and that’s okay! If you want to master the weight section though, this could help you.

Start trying different things out and see what works for you. Go for a run, join a yoga or boxing class or sign up for the gym. If you find something you hate, move on from it, there is no correct way to exercise and if you do something you hate, you’re more likely to give it up because let’s be honest, I’d rather lay on the couch than endure an hour and a half of running.  

3. Set goals

Your goals don’t have to be based on appearance (although they certainly can be, if that’s what you’re looking for). Exercise is wonderful for both your mental and physical health too.

Take a step back and identify what you want to gain from becoming more active and write them down. Make sure you refer back to these goals every now and then to make sure you’re staying on track and just to give yourself a little reminder of what you want to achieve.

4. Start slow

One mistake you can make is going too hard on your first day. Getting active is exciting and you might want to jump in full force but by going too hard too soon, you risk injuring yourself or making your muscles so stiff that you wouldn’t want to do it again!

5. Give yourself a break

Perfection doesn’t exist and it’s so easy to get swept up in everyday life and end up missing a day or two. It’s perfectly normal and doesn’t mean you’ve failed.

All you need to do is make up for it the next time you can fit a workout in. 

6. Get an accountability buddy

You might be motivated to workout but actually doing it can be a little difficult (we know the struggle). This is when having an accountability buddy comes in handy! Find a friend or family member that you can rely on to help keep you motivated and ready to smash your goals. You both can help one another make it to the gym more often than not. 

This is merely a little plan to help get you started, once you’ve figured out the above, it’s time to plan your workout routines (you can look here for some inspiration!). 

Getting out of the mindset of what society deems necessary and remembering your capable of anything you set your mind to is the beginning to a successful fitness routine that you can stick to! 

Oh, and by the way, if you want a 12-week training plan that really works, then have a look at our Better Body Blueprint. It’s packed with healthy and simple meals, effective workouts and tried and tested advice. 

February 12, 2020 Think Well Comments Off on 6 STEPS TO ESTABLISHING A REALISTIC FITNESS PLAN
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?
At home exercises

7 SIMPLE HOLIDAY EXERCISES: NO EQUIPMENT. 1 EPIC WORKOUT.

The holidays are a time for spending time with loved ones and friends, eating some delicious food and more importantly, relaxing. 

When it comes to the holiday period, we seem to spend a lot more time with our feet up than we do hitting the gym or working out. And who can blame us? We’ve worked incredibly hard throughout the year and we deserve a break. 

But getting in a workout doesn’t have to require the gym, equipment or even a lot of effort. In fact, all it takes is a little dedication and just 30 minutes of your time. That’s it. And afterwards, you will be left feeling a little less guilty about eating three helpings of pudding last night and a little more energised and happy! 

How this guide works

All of these exercises can be done in the comfort of your own home. We’ll take you through the various exercises and how they are done, then we will apply them to a sweat-creating, muscle-making, heavy-breathing kind of workout (seriously, it’s a great one!). 

Oh, and while you’re here, have a look at this blog on healthy hacks for the holiday season plus 3 healthy recipes for classic holiday meals. 

1. Chair pose 

Target muscles: Hamstrings, glutes and core 

Start in a standing position, feet shoulder-width apart. Then, extending your arms in front of you, lower your body into a seated position. You can do this against a wall with your back straight up against the wall. Basically, you get into a seated position, but without the chair. 

Hold this for one minute. 

2. Standing side-leg raises 

Target muscles: Core and hips

Start in a standing position with your feet shoulder-width apart. Start by lifting your right leg out toward the side, keep your core tight as you slowly lift your leg. Then return it back to the starting position. Make sure this is a slow and controlled movement, extending your leg to just over 45 degrees (if you can). 

Repeat with each side for 10 to 15 reps per side. 

3. Oblique side bends

Target muscles: Obliques 

Starting in the standing position with your feet shoulder-width apart. Place your hands behind your head (clasping the back of your head with your fingers intertwined). Engage your core and bend at your waist to the right toward the floor – in a slow and controlled motion.  Then repeat on the other side. 

Do this for 15 to 20 reps per side. 

4. Sumo squat

Target muscles: Inner thighs

Start by standing with your feet wider than shoulder-width apart and your toes pointing slightly outwards. With your hands clasped together at your chest (this will help with balance), push your hips back and then squat down – make sure you keep your back straight and your upper body lifted.

Repeat this 10 to 15 times. 

5. Push-ups

Target muscles: Triceps, chest, core and shoulders 

This is a great upper body exercise!

Start with your stomach and chest on the floor. Your legs should be straight out behind you and your palms should be in line with your chest. Push from your heels and hands as you bring your chest, torso and thighs off the floor. Then slowly lower yourself back down and repeat. 

An easier pushup version: It makes it a little easier if, instead of your feet being on the mat, you bring your heels towards your butt and then, press slowly through your hands to fully extend the elbows. Then slowly return to the starting position (flat on the floor). 

Repeat 5 to 10 times. 

6. Glute raises

Target muscles: Glutes

Start by lying flat on your back with your knees bent and your feet flat on the floor. Keep your arms down at your side with palms facing down. 

Slowly lift your hips off the ground until they form a straight line with your knees and shoulders. Hold this for a few seconds before easing back down. 

Repeat 10 to 20 times. 

7. Side plank

Target muscles: Obliques

Start by lying on your side with your feet together and stacked on top of one another. Then raise yourself onto your elbow and lift your hips off the mat – raise your hips until your body is in a straight line from head to fee. Keep your core tight. 

Hold this position for 30 seconds. Repeat on the other side. 

At home exercises

Full body workout example

Now that you know how to do these simple at-home exercises, let’s discuss how you can apply these to a workout…

3 – 4 rounds. Full body. Prepare to sweat. 

  1. Chair pose – hold for 60 seconds 
  2. Standing side leg raises – 10 reps per side 
  3. Oblique side bends – 15 reps per side 
  4. Sumo squat – 10 reps 
  5. Pushups – 10 reps 
  6. Glute raises – 20 reps 
  7. Side plank – hold for 30 seconds each side 

So, get to sweating! 

Happy holidays from all of us at WellBe! 

December 11, 2019 Eat Well Comments Off on 7 SIMPLE HOLIDAY EXERCISES: NO EQUIPMENT. 1 EPIC WORKOUT.