Healthy Lifestyle Habits

13 Habits To Achieve & Maintain Your Ideal Weight

13 Habits To Achieve & Maintain Your Ideal Weight

By on Dec 7, 2015 in Blog, General, Healthy Lifestyle Habits, Uncategorized | 0 comments

Do You Battle to Maintain Your Ideal Weight? Ever wondered why most people who try to lose weight tend to be on a never ending cycle of  “yo-yo” diets?  In fact most dieters end up putting on more weight month after the diet than when they initially commenced.  So what’s the trick to achieving and maintaining your ideal weight?  Here are some healthy habits to follow: 1. The healthy eating plan you follow is not for a short period but is a lifestyle change. Your eating habits should be nutritious, plentiful and enjoyable. It should be accepted as healthy plan to eat as opposed to a short period of eating well/ “dieting” and then going back to poor eating habits. 2. Fill your plate up mostly with vegetables (especially green vegetables). This allows you to get full on nutritious foods and leaves less room for starchy or refined carbohydrates. 3. Plan your meals for the week. Meal planning allows you to have conscious eating habits and not just eat on the run or grab what is convenient and often unhealthy. 4. Eat mostly at home by cooking your own meals. This allows you to know exactly what you are eating and helps you avoid preservatives, additives, sugar and bad fats. 5. Don’t over eat.  Eat until you are 80% full and give yourself time to digest. When you eat this way, you will feel satisfied within 20 minutes after the meal and your body is able to efficiently digest your meal. 6. Understand what foods work for you. We all digest and utilise foods differently. As the saying goes, “one man’s food is another man’s poison”. Find out what foods work best for you and what food intolerances you may have. 7. Don’t starve yourself or miss meals. When you miss meals your metabolism slows down because your body thinks it’s starving and you then tend to indulge in less healthy foods or overeat later. 8. Make time to eat. Sit down, smell your food, be present with while eating, eat slowly and chew thoroughly. This gets  your body ready to digest and utilise your food by allowing it ample time to produce digestive enzymes, breakdown your food, give you signals it is getting full; as well as allowing it to function in a stress free and efficient manner. 9. Make...

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9 Tips To Safeguard Your Health During The Silly Season

9 Tips To Safeguard Your Health During The Silly Season

By on Dec 7, 2015 in Blog, General, Healthy Lifestyle Habits, Uncategorized | 0 comments

The silly season is often a time for overindulgence, endless alcoholic drinks as well as snacking on processed, fried or sugary party foods. Here are some tips to help safe guard your health, prevent weight gain, protect immune function and still enjoy the holiday season. 1. Stay hydrated – Drink at least 1 litre of water per 25 kilos of body weight. This will keep your body and metabolism functioning at an optimal level, hydrate your organs, aid the feeling of satiety, and help prevent over snacking. 2. Get enough sleep – Make sure you get at least 8 hours of sleep to protect your immune system, reduce your cortisol levels (high cortisol levels lead to weight gain and stresses the body) and stress levels. 3. Eat enough vegetables – Load at least 1/2 your plate with green vegetables to ensure you eat less refined carbohydrates.  This will help you feel fuller, ensure you eat enough healthy foods and prevent you from snacking without keeping track. 4. Avoid too much alcohol – Alcohol is packed with calories; increases your urges to snack on fried foods and refined carbohydrates; and stresses the immune function.  Dilute your drinks with ice; drink a glass of water before every glass of alcohol; and try drinking herbal iced tea, coconut water (rich in electrolytes) or water infusions. 5. Keep moving – Include exercise or movement as a daily fun activity by taking the dog for a walk, go for a bike ride or family walk or dance or swim, join the kids in physical activities or walk to the shops instead of driving. 6. Eat protein rich foods for breakfast – Start the day with a protein rich breakfast of eggs; or vegetable and nut smoothie; or almond meal pancakes, etc. This will keep your fuller for longer and prevent  you from over snacking. 7. Don’t skip meals- Individuals who tend to skip meals tend to over snack on unhealthy items or binge eat. This can put pressure on your digestive system and slows your metabolism. 8. Avoid Party Foods – Eat a full healthy meal before going to a party. This will help you from drinking too much or snacking on unhealthy nutrient deficient party foods. 9. Have some pre-made healthy desserts, meals...

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14 signs you may be suffering from dehydration

14 signs you may be suffering from dehydration

By on Nov 3, 2014 in Blog, General, Healthy Lifestyle Habits, Vegan | 2 comments

Since water makes up approximately 60% of our body; 90% of our brains; and 80% of our cells, it’s naturally vital to drink enough to maintain good health. We are highly dependent on good clean water for our bodies to function correctly.  For example, if our brains don’t receive enough water this will result in headaches, etc. We’ve all heard the quoted requirement that we should all drink at least 2 litres of water per day, but is this really enough for everyone and when is the best time to drink water?  In this post you’ll discover some symptoms of dehydration, how much water you should really drink and the best time to drink it. Fourteen signs of possible dehydration Headaches/ Migraines/ Lightheaded Bloating/Fluid Retention Constipation Inability to lose unwanted weight Sugar Cravings Acne/breakouts Fatigue Body Overheating Muscle Cramps Your skin loses its elasticity & early signs of aging (pre-mature wrinkles) Irritability, tiredness or insomnia Sunken Eyes or dark circles under the eyes Thirsty Painful periods How much water is enough? We should all drink 1 litre/34 ounces of clean water 25 kilograms/55 pounds of body weight and more if exercising. If you drink coffee, tea or alcohol you should match with a glass of water as these drinks have dehydrating effects and so do some medications. Best times to drink water There are recommended times of day to drink water to optimise body functions. As part of your daily healthy water consumption regime you should include: One glass of water with lemon juice first thing in the morning to kick-start your metabolism, alkalise your system and help to detoxify the body. Another glass of clean water first thing in the morning to activate and hydrate your organs. One glass of water 1/2 hour before meals to stimulate digestive enzymes and aid digestion A glass of water before taking a shower/bath to lower body temperature and blood pressure One glass of water before going to bed to lubricate arteries and help prevent Stroke or Heart Attack Remember to make sure your water is clean (free of bacteria, pesticides and other chemical including fluoride) and naturally mineralised by investing in a good water filter. If you enjoyed this article or have personal experience you would like to share, I’d love you to post a reply below....

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20 “Health Foods” Sabotaging Your Weight Loss

20 “Health Foods” Sabotaging Your Weight Loss

By on Jun 24, 2014 in Blog, Healthy Lifestyle Habits | 1 comment

Are you buying “health foods”, low fat foods, or weight loss promising foods and still not able to lose weight or perhaps putting on more weight? In a world of contradictory messages about nutrition and lack of tight ethical food marketing guidelines it’s easy to get confused and be convinced by the deceptive messages and promises on packaging. I see this regularly in clients who have stocked their food pantry, with what they believe to be healthy, but can’t seem to shift any weight.  Instead these food items are increasing their cravings; throwing their hormones out of wack; slowing their metabolism and nutrient absorption; and therefore sabotaging their weight loss. Here is a list of 20 common believed to be “healthy food” items that may be sabotaging your weight loss: 1. Low-fat foods 2. Low-carb foods 3. soymilk 4. tofu or  processed “veggie burgers” 5. packaged juices (even 100% juice) 6. skim milk 7. margarine 8. sports drinks 9. energy drinks 10. pre-packaged “diet” dinners 11. whole grain breakfast cereals 12. whole grain breads 13. whole grain crackers 14. rice cakes 15. corn crackers/crisp bread 16. many packaged gluten-free foods 17. wheat pasta 18. diet desserts 19. processed meal replacements 20. soybean oil, corn oil and canola oil  ...

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