Yup, it’s the last day of my Spring Reset series & it finishes with 3 tips about exercise.  Regular exercise has so many positive benefits.  It can help reduce health risks such as heart disease & high blood pressure, but also relieves stress, boosts mood & improves sleep.  What is not to love?

#1 Walk your way to good health

Often people believe they must adopt a rigorous exercise routing to jumpstart their weight loss journey.  If you haven’t exercised in a while this can be daunting, so I often suggest a 30minute walk each day.  It’s easy, it’s affordable & it can be done anytime of the day, inside or outside.

Can’t make 30 minutes work for you, try doing 2 x 15-minute sessions instead.  The secret is to just get moving.

#2 Buddy up

Sometimes, it can be hard to stick to a routine. If that is you, perhaps you need to invite a friend to help you stay on track.  Yup, buddy up to help you achieve those goals, keep you motivated; & for the bonus there is often a lot of laughter involved too (which is great for the soul!).

#3 Include incidental exercise

Exercise has a huge impact on both our physical & mental health, so get active.  It doesn’t need to be a full gym session, just make sure you are moving regularly & getting your heart rate up.

Need some ideas?

Take the stairs rather than the lift or elevator; ride your bike instead of taking the car; perhaps go to the park & kick the ball around with friends.  Maybe take a walk around the block at lunchtime, or when you are waiting for the kettle to boil, march on the spot.  Try an impromptu dance party with tunes blasting out, or even a hula hoop or hopscotch session in the yard.  Do whatever works for you, there are loads of options.  With any exercise the trick is to find something you look forward to doing, that makes you happy – that way you are more likely to stick with it.

And lastly a bonus tip.  Support. 

Having a group of friends or family members that support you in your weight & wellness goals is critical for success.  Surrounding yourself with positive people, who make you feel good about creating a healthy lifestyle.  It will help you stay motivated & on track

You determine the people you spend your time with.  Lots of people contribute to your life – the friends, the cheerleaders, the coaches, the advisors, the teachers & the role models.  Choose wisely.

That, my friends, is a wrap on a big week of tips for weight loss that will also help you generally on your health journey, every day.  Of course, there is more information available on the Consciously Nutritious socials.

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All of this is just general information which will assist with a healthier you by helping your body to work better. OK, some tips about getting real whilst you are on a healthy journey.

#1 Don’t deprive yourself

Truly, telling yourself you will never ever have your favourite foods again is unrealistic & will set you up for failure.  It really is that simple. 

What you do today to invest in your health & wellness really matters. OK, honestly – one less nutritious meal won’t make a big difference to your life & overall wellbeing.  Seriously though, it is that majority portion of your time that counts – say 90%, what is happening there?  Focus on that, it is what counts.  Make room for the special occasions, otherwise you will be resentful of your healthy choices.  So, celebrate the birthdays, the wins & special events – but keep them as special treats.

#2 Be realistic

Concentrate on what is healthy for you, not your fav celebrity on TV.  Focus on how you feel not how you look. Your motivation should be for a happier, fitter & healthier you.  Truly, I just need to look at my female family members to know, I will always be blessed with curves & I am OK with that.  We are all individuals, so remember to do what works for you.

#3 Fill the void

Keep those hands busy.  Why?  Boredom often sees people reaching for unhealthy foods (OK, I am totally talking about me here!).  Find yourself a new hobby or take up an old one.  Maybe add a walk into your morning routine or start taking yoga classes. Perhaps you have always wanted to learn a language, possibly you love to paint or journal.  Choose something you love to do & do it.

As a Clinical Nutritionist & holistic health practitioner, these are all elements I consider when I look at your holistic health picture.  They all play a role in your health & naturally will impact your health journey.  Tomorrow is the last day of the series, & it will be a quick look at exercise.

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Only a couple of tips for today which are more lifestyle tips.

#1 Bring out your inner chef

Cooking more meals at home, is a great path to weight loss.  Why?  Because you are in control & cooking at home allows you to experiment with new, healthy ingredients. PLUS it can save you money, winning!

You can cook in styles you love, flavour foods with herbs & spices you love & choose a bigger variety of foods you enjoy.  Cooking at home is one of your most valuable & accessible tools to long-lasting health & disease prevention.

It’s spring & the weather is warming up, so maybe try out some different salad recipes.  Perhaps dust off the BBQ, try some fish or vegie kebabs.  Love stir fries because you can pre chop ingredients for an easy dinner after work, then do that.  Maybe it is time to make the Sunday roast a regular thing, with lots of vegie sides (hello leftovers for a second meal).  Me, I love eating Mediterranean inspired fresh salads, lots of simple ingredients & a drizzle of extra virgin olive oil.

#2 Practice mindful eating

Don’t rush it!  You’ve made the effort with healthy ingredients, you’ve taken the time to cook them, so make sure you enjoy them.  Be mindful of your food & focus on the flavours.  It will also allow you to be more aware of when you are full, which will decrease your chances of overeating.

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Often when we think about health – diet & exercise are the first things that come to mind.  However, good health isn’t just about the physical – your body & mind are interconnected, & they can have a big impact (I’m talking huge).

Today’s tips are all about setting yourself up for success.

#1 Minimise distractions

Today, we are living in a culture that is often plugged in to work & social media 24/7.  People are regularly sitting down to meals with their fork in one hand & phone in the other.  It is very easy to shovel in a meal, whilst watching TV, scrolling social media, or on a computer.  Sound familiar?

Instead, focus on what you are doing – eat at the table & put the phones aside.  It will not only be better for your digestion, but it also allows you time to reconnect with loved ones over a meal & allows you to enjoy what you are eating.

It also means you are more likely to pay attention to when you are full.

#2 Set meaningful goals

We are all different & consequently we will have different goals.  If it motivates you to fit into your favourite pair of jeans again – great; if you want to be able to dance all night at your bestie’s wedding – fabulous, if you want to play tag with your grandkids – excellent.  You may have always wanted to hike a particular track or even run a marathon.  These are all great goals & if you know why you want to lose weight or get healthier – you are more likely to do it.

Whether you set yourself a series of short-term goals or have a single big one, both strategies are good if they work for you.

#3 Shop smart

Shopping for me is a chore, it doesn’t light my fire but if I want to eat – well, it just must be done.  I like to have a game plan, & experience tells me if I don’t follow it – I will buy stuff that seems like a good idea at the time but really isn’t. 

🍎 Plan your meals & buy the ingredients you need.

🍎 Don’t shop hungry (honestly, this never ends well for me).

🍎 I get a lot of fruit & vege, so I try to shop seasonal & get local produce. The bonus, seasonal produce is usually cheaper!

🍎 Where possible I choose organic. Why? Because I eat the skins on a lot of produce & don’t need the extra chemicals.  Honestly, I can’t always afford organic, so if I need to make a priority choice, I google the Dirty Dozen to see what produce is the highest dozen foods for pesticide residues.  The Dirty Dozen for 2021 includes (in no particular order) strawberries, spinach, kale, nectarines, apples, grapes, cherries, peaches, pears, capsicums, celery & tomatoes. 

Interested to know more, peek at my socials.  I put posts up regularly about nutrition, easy recipes & some lifestyle info.  As a holistic health practitioner, I believe this all works together to make a happier, healthier you.

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These posts are all general information aimed at general health & wellness, because let’s face it: if you nourish – you flourish.  So, into day 3 with 3 tips!

#1 Eat whole foods

Eating whole foods simply means eating food as close to its natural state as possible, so minimising processing.  It is also a great way of knowing what is going into your body, you don’t need the extra chemicals which come with additives & preservatives. Often that means choosing foods that don’t come with an ingredient list.  If it does have an ingredient list, flip the packet & if you can’t pronounce the ingredients, chances are it is not a healthy option.

#2 Vege out

Bottom line, vegies are loaded with vitamins & minerals, plus the fibre your body needs.  Perhaps best of all, increasing your vegie intake is super easy.  Make sure you have a variety of colours on your plate at EVERY meal & aim for at least 5 cups of vegies a day.  

Need ideas?  Add some vegies to your smoothie, include a salad with your meal, make some vegie kebabs for the BBQ; stuff a capsicum or tomato (even make a zucchini boat).  Make a vegie-based soup; make a vegie lasagne (try using zucchini strips in lieu of pasta); spiralise some vegies to make noodles (root vegies work a treat); or puree some vegies & add to any sauces.

As a side note, whilst I love fresh vegies, not everyone has access to them.  Make use of tinned & frozen produce but flip the packet & check those ingredients.  You just want the vegies!

#3 Have a protein rich breakfast

Seriously, this sets you up for the day.  How?  The protein keeps you feeling fuller for longer so as the day goes on you don’t hit those slumps.

What can I eat?  Eggs, honestly there are loads of options here & for the win you can usually add in some vege too!  Poached with avo on toasted rye; scrambled with some sauteed spinach, tomatoes & mushrooms; premake a muffin or frittata for an eggy grab & go option.  Not a fan of eggs – no problem.  Try some homemade baked beans on toasted sourdough; or go for some Mexican inspo & make a breakfast burrito, loaded with beans & salsa.  Yoghurt is another great protein source, try some overnight oats with yoghurt, perhaps a chia pudding; or make it into a smoothie. 

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Just in case, you missed yesterday’s post – I have been asked by a few people about some tips to include in their everyday as we cruise into the Spring sunshine.  Fair question & one that impacts pretty much everyone in some way, at some point.  So, whether these are reminders about a lost habit or inspiration to start a new one, have a read of this general information which is usable for most people.

Three tips for today, which are great for everyone (big & little).

#1 Fill up on fibre!

OK, so what is fibre?  It’s a carbohydrate found in plant foods, such as fruits, vegetables, beans or legumes, & whole grains.  There are a lot of studies showing adequate fibre intake may benefit your digestion & reduce the risk of chronic disease (THINK: heart disease, stroke, diabetes, Alzheimer’s, cancer & kidney disease to name a few).  PLUS, it is great for your overall gut health which impacts your immune & mental health.

Need some ideas on how to get fibre into your diet?  Try porridge or overnight oats for breakfast, add some beans or legumes to your soups, stews or even salads.  Dip into some hummus or roast some chickpeas to throw into your salads for crunch, maybe munch on some berries or apples for a sweet treat.  Choose whole grain options where possible & include plenty of vegies at EVERY meal.

#2 Make room for healthy fats.

I’ve noticed that often one of the first things people cut out is fats.  However, healthy fats will help you stay fuller for longer, decrease cravings & help you stay on track.

Healthy fats provide energy and support cell growth. Your organs (esp. brain & heart) love them.  They also help with absorption of the fat-soluble vitamins A, D, E & K, plus they help with hormone production.

Some ideas?  Add in some extra virgin olive or flaxseed oil, avocados, nuts & seeds, even oily fish (can’t remember which ones – think SMASHT = Salmon, Mackerels, Anchovies, Sardines, Herrings, Trout). 

#3 Stay hydrated.

Our bodies are 60% water, so really it is no surprise that you need to stay hydrated.  What does water do for our bodies?  It helps with digestion processes, the elimination of toxins, delivering oxygen to the blood, energy production, temperature regulation, neurotransmitter synthesis & SO, SO MUCH MORE.

You should be drinking approx. 35mL per kilo of body weight & that will increase if you sweat a lot or do lots of exercise.  So, here is your reminder to go grab yourself a glass of water!

More of what to include tomorrow on Day 3, including the “whys” so you know why you are doing it.  What you eat plays a major role in your health.  

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Often Spring is seen as a time to make a fresh start, as a representation of a new day & a chance for a reset. So, with these feelings in mind, over the next week I will post some tips to inspire (perhaps re-inspire) you on your health journey, tips you can use in your everyday life.

A little about me first I am a bachelor qualified Clinical Nutritionist (BHSc) & have a passion for helping others who want to lead healthier lifestyles through good nutrition. It is about everyone’s health every day. My deal – I love food, always have. It’s amazing to think how our food choices can impact our health & wellness. No one is too young or too old to learn how diet can influence their health.

OK, two great general lifestyle tips to start your health journey.

#1 Ditch the sugar!
Depending on your diet, reducing sugar can be a seriously hard task; BUT the benefits of that decision are huge. The impact of high amounts of added sugar in your diet link with so many medical conditions including obesity, diabetes, heart disease to name just a few.

OK, so why is it hard to give up? Sugar affects the brain’s reward system & that reward system helps us to survive; however the downside is that same mechanism is linked with addictive behaviour. Basically, it is a vicious cycle – eat more sugar, want more sugar, need MORE sugar to get the same feeling, & repeat.

A great idea is to flip any food packets & read the labels because sugar goes by a lot of other names. Some common ones are dextrose, fructose, glucose, golden syrup, honey, maple syrup, sucrose, malt, maltose, lactose, brown sugar, caster sugar, maple syrup, raw sugar, sucrose.

Also, don’t drink your sugar. What do I mean? Sugar lurks in a lot of drinks, so cut out the soft drink, processed fruit juices, & sports/energy drinks. Oh, & don’t forget to look at what you add to your tea or coffee, or even how much alcohol you are consuming. Seriously, sugar in your drinks creeps up quickly! Try keeping the alcohol for occasions (not a sundowner celebration every day, tempting as it is). If you are thirsty, go for water.

#2 Cut back on the refined carbs.

Unsure what that means – refined? When you hear refined, think processed – so as an example, grains that have had the fibre & other nutrients removed. Some common examples are white flour, pasta & breads. Why skip them? These foods are low in fibre, which means they are digested quickly, consequently they are not keeping you full, nor are they giving you much nutrition.

Choose complex carbs for a higher fibre content as they digest slower. This makes them more filling, so you stay fuller for longer making them great for weight control. THINK: whole grains, fibre rich fruits (apples, raspberries, bananas, & pears), fibre rich vegetables (carrots, beetroot, broccoli or green peas), & beans or legumes. There are, of course, many more nutritional benefits also.

#Spring #GetStarted #Lifestyle #Inspiration #BelieveIt #YouCanDoIt #SmallSteps #MovingForward #Wellness #Mindset #Goals #HappyHealthyLife #HolisticHealth #MetabolicBalance #ConsciouslyNutritious