> DECEMBER 2023

Happy Christmas ..........

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> NOVEMBER 2023

Beat the Energy Rut!

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With gloomier days ahead, now is the perfect moment to rejuvenate with these anti-aging treatments.

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It makes sense that some of us might experience a decrease in energy as the evenings become longer. Fortunately, we can refill our internal batteries with a variety of sugar- and caffeine-free options that will help us cope with the day-to-day demands and strains of modern life.

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One of the most frequent complaints I encounter from my patients in my clinic is fatigue. I'm not surprised in a lot of ways. Our lives are getting more and more chaotic and exhausting, we heal from illnesses too quickly, and our surroundings frequently do not promote good health.

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Energy is referred to as qi (pronounced chi) in Chinese medicine and comes from different food sources.

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Qi-builders include things like clean air to breathe, food that is digested well, water to drink, inspiration, nature, healthy relationships, contentment, and a strong constitution.

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Qi-drainers include things like pollution, unhealthy eating and digestion, dehydration, unhappiness, toxic relationships, unfavourable environments, and weak constitutions.

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Increasing vitality with breathing - One major issue is a shortage of oxygen, which results in a lack of qi received through breathing. The air we breathe is often not the best, and many people have extremely bad breathing. Walking in the country and spending time in the shade of trees and other vegetation is very beneficial to our health and qi. Our qi will suffer if we spend the entire day hunched over a computer and never venture outside to take a stroll. Make sure you have some plants in your room and spend time outside on the weekends if your job requires you to work in an office and you don't get outside much.

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Managing feelings - Everything seems to be in order when we are emotionally well-nourished; we have lots of energy, a light heart, and a spring in our stride. However, when our wants are not satisfied—by ourselves or by external circumstances—our energy levels may start to decline. We should devote time to our emotional wellness in the same way that we do for our jobs, meals, exercise, and social interactions. This could be achieved by practicing mindfulness, going to therapy, or just pursuing the things that make us happy and content. It would be wise for you to take some time to reflect on yourself if you discover that you are both physically and emotionally exhausted.

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Vitality through food - In order for us to readily absorb the food we eat, healthy digestion is just as vital as nutritious eating. By now, you should be aware of my distaste for raw food diets.

 

This is not to imply that we cannot include some raw food in our diets, but the maximum amount of raw food we should eat is thirty percent. It is actually preferable to eat foods that are highly easily digested and have a tonifying effect on the digestive system when the system is weak and low on energy.

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It's better to eat a diversified, seasonal diet than to consume a little quantity of so-called superfoods, which are frequently imported from outside the country. Naturally, there are medical reasons for fatigue, so if you have any persistent episodes of exhaustion, make an appointment with your doctor.

 

Last but not least, one of the most significant lessons learned from Chinese medicine is the need of understanding who you are—your strengths and weaknesses—and modifying your life and activities accordingly.

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> OCTOBER 2023

Pack the Punch this Halloween!

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Bloggers and Vloggers are no strangers to sharing their assortment of favourite spooky Halloween party appetisers and goodies, both sweet and savoury, that will satisfy both children and adults who love Halloween. Though it’s better to find your produce yourself and cook and bake your own recipes to delight all!

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To make appetisers, spooky fruit and veggie arrangements, low-fat Halloween biscuits, cupcakes, confections, and much more, just use your imagination.

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To me, it all boils down to selecting the appropriate components or ingredients. Include the following in your diet to benefit from their nutritious value:

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Pumpkin- Pumpkins (and squashes in general) are an excellent substitute for potatoes, and not just for carving around Halloween. According to the National Institutes of Health, a cup of cooked, mashed pumpkin has more than 200 percent of your daily recommended intake of vitamin A, which is beneficial for vision, especially in low light. This makes it an ideal choice as the evenings grow longer.

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Pumpkin seeds are said to be rich source of typtophan, an amino acid that helps the body produce seretonin – the body’s mood-regulating hormone – so a handful a day, may help keep the winter blues at bay!

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Apples - Apples are in season and plentiful throughout autumn, whether you're picking them from your garden or buying them in a bag along with your weekly groceries. They're a terrific on-the-go snack, full of natural sugar for a small boost and fibre to keep you feeling full. They also work excellent pureed and used as a low-calorie sugar substitute for any baked goods.

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Brussel sprouts - Although they sometimes receive a poor rap, sprouts should be on your table this winter. Similar to broccoli and cauliflower, cruciferous vegetables are truly deserving of the moniker "superfood," since they have the power to reduce inflammation, lower cholesterol, and, according to some preliminary research, may even help prevent some types of cancer.

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Blackberries - During this season, blackberries are abundant and free in hedgerows. You may make a low-sugar, antioxidant-rich custard by mixing a few blackberries with Greek yoghurt, which is high in protein.

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Cinnamon and spices - I have talked about the benefits of aromatic spices previously, so as night falls, how about preparing a nutritious curry to keep you warm? They provide antibacterial qualities, immune system support, pain relief, and  in addition to internal central heating!

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Citrus fruits - The supermarkets are preparing for Christmas, and there is a mountain of netted bags of satsumas. These little powerhouses are ready wrapped and packed with vitamin C! Ideal for grabbing on-the-go to stave off the cold weather! (Original sources of Vitamin C include pomegranates and raspberries, which are in season.)

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LET’S GET CREATIVE

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This Halloween, surprise and amuse your guests with the "spookiest" fruits and vegetables you can prepare and serve at your gathering. Here are some of our favourite ways to use fresh vegetables to embellish a punch bowl, crudités dish, tablescape, and more.

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If you find yourself short on time/resources/imagination to make elaborate Halloween treats listed below, here are a few fun Halloween food ideas that won’t take a lot of effort to make:

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• Veggie plate with pieces of vegetables arranged in a spooky shape – think a skull, a ghost, a spider, etc.

• Apples- Do you want to change the traditional game of bobbing for apples? This year, carve small goblins out of your Galas and immerse them in this rum-spiked cider to make the scariest drink around: Shrunken Heads in Cider. For your guests' enjoyment, you can also summon up our delectable caramel apples, which we believe you should dubbed Poison Apples for the day. Just make sure to let them know that these snacks weren't made with any poison!

• Hummus, bean dip or guacamole in a bowl, decorated with a spooky face – use bits of veggies, chips, pretzel sticks, etc.

• Toast with peanut butter/hummus/pasta sauce/guacamole with Halloween-themed decorations – strips of sliced vegan cheese arranged to look like a mummy; spiders made from sliced veggies or berries, etc.

• Bananas - Your kids will benefit from a nutritious snack called "ghosts" made of frozen banana pops before they go trick-or-treating. They're simple to create: Easy Cut a peeled banana in half crosswise, then stick a lollipop or robust wooden skewer within. After dipping the banana pops into sweetened yoghurt and adding mini chocolate chips for the mouth and eyes, freeze until fully set.

• Apples and other round fruit with carved Jack-o-Lantern faces (make it easy – don’t scoop out the insides).

• Sweet Potatoes - Grab some purple sweet potatoes and fry them into crispy broomsticks (or fries) as a subtle tribute to the mysterious and eerie event we are commemorating. You can use any colour of sweet potatoes in place of the standard ones used in our recipe for Parmesan Sweet Potato Fries.

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Have some fun this Halloween and get creative.

 

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> SEPTEMBER 2023

Finding Order Among Chaos

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The majority of us believe that life is too short, so we cram as many activities as we can into each day to maintain our lifestyle objectives.

 

Despite our best efforts, we are all struggling to maintain composure and control.  We often experience limitations, uncertainty, or stumbling blocks. Which raises the question of how we might find peace amid the chaos by letting go of our urge to be in control.

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Needing to oversee everything causes a certain kind of stress and fatigue. Perhaps you feel under pressure to achieve "perfection" or you are concerned that any change from your goals or usual course of action would cause a calamity as well as setting off a negative chain of events.

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It's natural for you to want to have some control over your life, but we must be careful to avoid developing a bad or obsessional connection with control. When we spend our limited energy trying to control things that are essentially out of our control or ultimately useless, our mental, emotional, and physical health suffer.

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Here are some tips on how to comprehend the underlying causes of these forces in your life and train yourself to let go of the urge for control if you find it difficult to "let go" even a little bit.

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Knowing your why - We must first take into account the factors that contribute to some of us feeling so uneasy when we aren't in charge or making contingency plans. For a variety of reasons, people frequently feel the need to be in charge. Trying to control everything provides a sense or a feeling of safety because it might be tied to dealing with worry, distress, or illness.

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This transient sensation of ease is flawed since it can offer the impression that we have control over our future or fate. But since we never have complete control over anything, this is incorrect. Uncomfortable feelings result from a fear of the unknown and a fear of acceptance.

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Take a minute - Observe your thoughts and feelings for a moment. When you sense the temptation to exert excessive control over a situation in your life or the life of another person, take a moment to acknowledge your sentiments. Do you experience fear, worry, or anxiety?

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FREE your mind. Therefore, the secret is to stop fearing the unknown and start feeling at ease with it. How is this accomplished? Being attentive can help us learn to let go of things that are restricting us and it can also help us feel more accepting of ourselves. Accepting life as it is and what is here is an effective skill.

 

It enables us to let go of the need for control and makes us feel at ease with the way things are right now. People can then embrace the unknown when they reach a level of serenity as a result of this.

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Let it go….. After identifying the emotions or sentiments at play, take a moment to consciously let go of the tension. Take a deep breath, picture the anxiety leaving your body, and replace it with a comforting image like a field of lavender. Release any negative ideas as well; picture them escaping and floating away from your thoughts.

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Move forward - We now know that mindfulness training can help us develop a more accepting perspective on life and a calmer frame of mind, which helps reduce stress. Take travel for example. This summer’s chaos at airports and disruption from rail strikes has created added anxiety for many when travelling – as queues, crowds and cancellations are always out of our hands. Additionally, there are skills for mindfulness that can be used to quickly alleviate fears about things getting "out of control" in a number of circumstances and can be found on the world wide web.

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Be Present - The same techniques for overcoming, can be used for immediate relief, no matter what it is that sends you plummeting from a feeling of helplessness. Grounding activities are recommended to ease anxiety and claustrophobia. Grounding exercises focus on engaging our senses—sight, hearing, smell, taste, and touch—to re-establish a connection between our bodies and minds in the present. To hear and feel how you connect with the ground, try stamping your feet or lightly tapping your chest, this can reduce anxiety and give you a sense of connection to your environment.

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The most crucial thing is to not avoid places or circumstances just because you can't control them. Avoidance never lessens worry; it just feeds it. But with the correct methods and tools, you'll be more prepared to handle any type of turbulence. Learn to adapt and locate that calm within.

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The following technique should be adopted: You can utilise breathing exercises anywhere to help you become more present and reduce worry.

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Exhale for longer: The parasympathetic nervous system, which affects our body's capacity for relaxation and calming down, is assisted by exhaling.

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Breathe from your abdomen: breathing from your diaphragm can assist and lessen the amount of work your body needs to undertake to breathe.

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Concentrate on each breath; slow, concentrated deep breathing helps divert your attention and make you feel less stressed.

 

You'll gradually let go of your unhealthy relationship with control when you let go of the idea that you'll be ok by following the above-mentioned actions. You'll eventually strike a sweet spot where you have control in a healthy relationship with yourself and others rather than having control dominate you.

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> August 2023

Sustainability in 24 hours...

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The wise saying "bitten off more than you can chew" carries a very terrible reality when it comes to food waste. The numbers that follow might even make you rethink how we dispose of used consumables. A billion tonnes of food created for our consumption are lost or squandered every year, according to study.

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Uncertainty surrounding food expiration dates, huge serving quantities, and contempt for vegetables with unusual shapes or appearances all contribute to this problem. Every purchase we make as customers either sustains the status quo or is a modest step towards bringing about a bigger shift in the world.

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The problem is that many areas of our global community still lack access to food, and the implications of food waste on the environment are still not fully recognised. If more individuals were to keep this in mind, we would all be able to make better decisions every day and businesses would be forced to change and revaluate their environmental footprints.

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If you wish to contribute, there are a few things you can do in a single day. You can eat more and waste less food in only one day if you follow these straightforward recommendations for eating food in a more sustainable and mindful way.

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09.00 am – Fruit and Vegetables

Fruits and vegetables have a wealth of advantages for the environment and your health. First, be sure to choose loose varieties that are supplied locally. In all other circumstances, use a string bag that may be recycled.

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You can freeze your fruit also by peeling and dicing them and putting them in a zip bag and placing them in the freezer.

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In addition, blend your fruit instead of throwing it away if you see that your berries are turning mushy or your bananas are starting to turn brown and overripe. Smoothies are an easy way to make sure that fruit and vegetables that are starting to get a little sloppy are still ingested.

Finally, keep in mind that since food waste decomposes easily, fruits and vegetables can be reused as compost. Simply dig a pit in your garden and use this as a trash container instead of a trash can.

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11.00am - Be aware of food expiration dates.

A food's "use-by" date refers to the last day you can consume it without risking your health and is related to food safety. These are frequently found on perishable items. On the other hand, a best-before date describes an item's quality. After this date, the food will still be safe to eat, but it might not be at its peak. The flavour and texture, for instance, might not be as nice.

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Start to clear your pantry/cupboards and refrigerator and be more mindful when shopping for food.

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12.00pm - Have lunch with leftovers

Given the rising expense of food, it makes sense to start utilising your leftovers to make a satisfying supper.

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The key to reducing food waste is creativity; instead of throwing away leftovers or abandoning meat off-cuts, search your recipe books for ideas on how to produce dishes that utilise these ingredients. To make the most of your leftovers, utilise extras like leftover chicken, rice, and pasta as the basis of your meal and add an extra oooph to make a fresh lunch.

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There are many foods that can be made with just a little creativity. The key is to season meals properly and provide amazing flavour. For example, the right spice may make a simple cup of soup into a tasty one.

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14.00 pm Freeze and Preserve.

After a long day at work and when you need something warming and comforting quickly, freezing is the best technique to stretch your meal the furthest.

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Even if you are only storing leftover herbs, it is still advisable to keep them on hand in case you are unable to locate fresh herbs that day. I also store frozen ginger, garlic, and parsley in my freezer as stock items in addition to fruit and veggies.

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When batch cooking, a freezer comes in quite handy because it allows you to spread out your meals throughout the week rather than having to eat the same thing every day before it spoils.

I especially like mass cooking so that there are always lots of options for my family and I, and the meals are simple to reheat when needed.

 

16.00pm Join the not so pretty box club!

Based on what shoppers want, supermarket marketing set very stringent standards for product appearance so that they display well on shelves. They assert that people shop with their eyes and assume that every package of tomatoes, strawberries, and potatoes will appear exactly the same.

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Whilst there is a surplus of perfectly good, fresh fruits and vegetables, those with defect or surplus produce are discarded and either end up in landfills or abandoned.

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The not so pretty fruits and vegetables are still consumable and cost less than the visually pleasing.

 

18.00pm Change the way you cook dinner

Eating together and consuming home-cooked food have indisputable advantages. Cooking from scratch can seem like a ludicrous offence when the trip home is long and tempers are frayed (due to exhaustion), and we'd much rather go for a Meal Deal than think about cooking.

We are all aware that cooking with fresh ingredients can improve our health, will presumably be less expensive, and will probably result in reduced food waste, but we still don't have the time to do it.

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So where do we begin? It’s simple ……Plan and Prepare your meals. Set aside time at the weekend to meal prep. Make it an event and get your family or flat mates involved.

 

19.00-20.00 pm – The Savvy Shopper.

Early in the day, supermarkets will lower food prices by about 25% of the regular price. The best time to find a deal is between seven and eight in the evening, final reductions can range from 75 to 90 percent. Get into the habit of always looking in the discounted sections, whether you are at a mini-market or a petrol station. In the dairy, meat, bread, and fruit and vegetable aisles, there is typically a designated crate. Additionally, keep an eye out for other items, which are sometimes discounted when they have damaged packaging or when a store has to clear a produce line.

 

22.00 pm - Download an App…

Maintaining a nutritious diet is crucial, whether you're a student who only feeds oneself or a working parent who feeds a family of five. You may not be a natural cook, but it's okay. All you require is a little assistance if you want to continue cooking wholesome meals.

The good news is that by using such online apps, cooking no longer has to be a difficult task. These smartphone apps help simplify the process of cooking healthy meals, from planning meals to organising your kitchen!

 

“Shopping mindfully and with more consumer knowledge contributes to a healthier way of life and a better environment.”

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> July 2023

Be Safe; the best defence is prevention.

 

Sunlight is crucial for getting vitamin D into our bodies, which is vital for the health of our bones.  Not one of us can afford to neglect the need to protect and preserve the strength of our bones, which is a growing concern for women as they approach menopause because decreasing oestrogen levels can increase the risk of osteoporosis and lower bone density. Therefore, it makes sense that some sun can be beneficial and desperately needed.

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While SPF is advisable to use daily all year round, during the warmer months, people in the UK should go outside for about 10 minutes, once or twice a day, without sunscreen to absorb vital  vitamin D before applying SPF. Given how quickly the human body can manufacture vitamin D, you should have had plenty before you started feeling the heat.

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Protect and Prevent ; it has less to do with the temperature rising and getting hotter and more to do with the power of the sun and our own skin. We should take into account a number of variables, including the time of day, the season, and of course the location. Additionally, you should exercise extra caution in the sun and stay out of the direct midday sun if you have fair skin, numerous moles and freckles, or a family history of skin cancer.

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It is advised that for most people a sunscreen with an SPF of 30, and a high UVA rating (four stars or above would be ideal) is sufficient in the summer in the UK. We are all aware that sun’s rays are damaging to our health, the first line of protection against the sun must be to cover exposed skin with loose clothing. Wear a wide-brimmed hat that ideally covers the ears and the back of the neck, as these are frequently missed when applying sunscreen. Also, wear some UV protective sunglasses to protect your eyes. Seek shade when necessary, especially between 11am and 3pm to avoid burning. And remember that sunscreen should be used in addition to and never in place of these simple measures.

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Sun protection Savvy - Skin Type - Knowing your skin type is crucial to choose the best sun protection for you. Sun protection savvy. Your ability to decide how much sun protection you need will be greatly aided by having a basic understanding of your skin type. complexion types range from type 1 (very pale people who never tan) to type 6 (those with black or dark Asian complexion). Fairer skinned people should use higher factor sunscreen and exercise caution when it comes to how long they can stay in the sun without burning. They are most at risk of being sunburned because of how quickly their skin can burn in intense sunshine. Sunburn also greatly raises the chance of getting skin cancer.

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Make sure you Do…..

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• Escape the midday sun. On the hottest days keep out of direct sunlight between the hours of 11am until 3pm

• Go out in the sun for short amounts of time unprotected, just for around 10 minutes

• Consider opting to take a vitamin D supplement in the winter months when exposure to sunlight is limited. A calcium supplement (they often come as one tablet) can be complimentary to assist with strengthening of your bones

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Make sure you Don’t…..

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• Go out unprotected on the hottest of days, as doing so significantly increases your risk of skin cancer

• Forget to keep topping up the sunscreen, otherwise protection impact may wear off during the day

• Rely on the sunshine for your tan.

• Fake it! Think creams, lotions and potions and definitely not sunbeds!

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The Skin Care Campaign says never forget the 5 s’s…

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• Slip – slip on a t-shirt

• Slop – slop on factor 30+ sun cream

• Slap – slap on a wide-brimmed hat

• Seek – seek out shade and stay in it

• Slide – slide on UV-blocking sunglasses

 

GETTING THE RIGHT NUTRIENTS

Here are five ways to use your diet to help protect your skin from the sun…

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1. Carotenoids are pigments that give fruits and vegetables such as carrots, cantaloupe, tomatoes, kale, spinach and collard greens their orange, red, yellow and green colours. They are said to help protect skin from harmful UV rays.

2. Vitamin C has strong antioxidant properties to help protect against sunburn so remember to eat lots of citrus fruits, peaches, mangoes etc.

3. Vitamin E has been shown to boost vitamin serum concentrations, associated with an increased amount of skin protection.

4. Eating foods rich in omega 3s such as salmon, mackerel, nuts and avocados helps to boost the skin’s anti-inflammatory properties.

5. The trace element selenium, found in foods such as brazil nuts, cod, shrimp and halibut is rich in antioxidants to correct environmental damage.

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This summer, keep your skin safe and stay away from the ER.

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> June 2023

Natural Organic Products

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Organic products are beneficial to our communities, our environment, and ourselves. Organic food is readily and widely available and can be found reasonably priced without sacrificing the flavour, quality, or environmental impact. Many communities are on a crusade to educate local communities to inform families about nutrition and sustainable farming methods.

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The advantages of living an organic lifestyle are endless. Are you interested in knowing a little more on organic products but unsure of where to begin?

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The following, provides you with a handy guide of suggestions and recommendations on how to make the switch to organic, keep reading to find out more…..

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1. Do your research - The best way to determine whether a product is organic is to look for trademarks for organic certification. You can easily find the UK as the leading organic certification body on the net.

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2. Health Advantages - Start by switching the food group that will have the biggest impact on your wellbeing. You can increase the amount of omega-3 in your diet, for instance, by switching to organic dairy and meat products.

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3. Take small steps - Start out slowly by changing only one food in your diet. This will assist you in acquiring the habit of purchasing organic products, and even a minor change could have a significant worldwide impact. Try switching to organic milk and/or dairy.

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4. Savvy shopping - Organic food is more accessible than you would believe. They can be found in supermarkets, cafes, and restaurants. Dependant on the brand, it isn't always more expensive as we have been led to believe. Usual items like yoghurt, bread and seasonal vegetables frequently cost the same as non-organic counterparts.

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5. Local grocery stores - Learn about your local farmers and outlets; many of them sell their organic products in food box deliveries.

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6. Buy in bulk for your pantry staples. Be wise about your purchasing. Be on the lookout for deals! There is usually a multi-buy offer running at supermarkets. When they are on sale, keep an eye out for organic products and buy in large quantities. Try shopping near the end of the day because many stores will lower their pricing on any remaining fresh fruit. You never know, you might find a great deal!

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7. Grow your own! - You might be shocked to learn how simple it is to grow your own food. Engage the entire family and start planting! Starting with some potatoes, or tomatoes is advised because they require little upkeep. Organise and plan your garden layout, with vegetables in one area, fruit and herbs in another.

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8. Meal Prep - You might discover that you end up saving a little money just by organising your meals ahead of time, which will allow you extra money to purchase organic.

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9. Get Creative – What better way to get the most out of your lovely organic produce than to attempt a new recipe. Why not go all out and purchase a new cookbook to improve your cooking abilities?

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10. Cosmetic Care- Cut costs and time by simplifying your beauty routine by reducing the amount of items you use. By replacing non-organic things when they wear out, you can expand your collection of organic beauty products.

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Since it might be challenging to obtain organic cosmetics, you might prefer to only concentrate on utilising organic skincare. Given that your skin is the largest organ in your body, caring for it seems obvious.

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"Your decisions about the food you consume, the clothing you wear, and the cosmetics you use all have an impact on the environment in which you live. Being organic is simpler than you would imagine. A more sustainable system can be created by switching to just one organic item at a time. Go ahead give it a try!”

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> May 2023

Work it out and have some fun !

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You'll have fun while shedding those love handles if you use these original diet and exercise suggestions!

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Events are enjoyable. Likewise, vacations and sporting events. But attempting to slim down? Not really. Most of us picture gruelling workouts, bland protein drinks, and mountains of lettuce when we think of gaining that lean body.

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Nevertheless, obtaining the figure you've always wanted doesn't have to be difficult. There are many ways to add pleasure and enjoyment to your weight loss programme, and I've come up with some of the best ideas.

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IF YOU CAN JUST ABIDE BY YOUR MORNING WORKOUT...

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If your pals were waiting for you at the gym, you wouldn't skip meeting them, would you? Obviously not! This is why scheduling morning workout dates is a terrific idea. It will not only get your tush out from beneath the covers, but it will also make your workout more enjoyable!

Here are some inventive methods for getting out of bed, since we all know it's not always simple.

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Add Inspirational Messages to Your Alarm - Give your iPhone's alarm a motivational tag to make that loud 6 a.m. alarm more bearable. " It's time to work out!". Trust me this will inspire you and make you grin at the same time whenever you consider going back to bed.

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Plan brunch after a work out - Although it may sound strange, making plans with your pals after your run will really make sure you get those kilometres in. It will motivate you to run and give you a good reason to have a catch up afterwards. Knowing you will have some downtime to look forward to after your workout may make it more enjoyable!

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IF YOU WANT TO MOVE MORE…

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When you fill your week with enjoyable and physically active activities, you won't feel as pressed to schedule extra time to attend a spin class or rack up those dreaded treadmill miles.

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Take the Challenge - You may challenge your friends to an activity battle if you track your fitness using a Fitbit or another fitness App. On a public leader board, the app lets pals using various trackers compete to see who moves the most. You can compete as a team with your pals, competing to see who can log the most steps against other teams of trackers.

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Explore your surroundings - Put on your sneakers and go on an excursion. 

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Liven things up - Turn on some lively music to make your household chores more enjoyable. Every time the song changes, perform some lunges or jumps to truly test yourself. Better still have a dance and loosen your inhibitions.

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Volunteer - Volunteering is a fun way to meet new people, give back to your community, and add some additional activity to your day. Examples of volunteer work include helping out at a dog shelter or cleaning up a park.

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Increase the Length of Your Walk - If you're already outdoors walking your dog, why not go a few more laps? The extra effort will help you lose weight and will be good for your dog as well. Bonus: Want to reduce calories even further? Step up the tempo. If you walk for 20 minutes every day, you can burn an extra 1,200 calories each month by walking at 4 mph as opposed to 3.5 mph.

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Take a Pre-Meal Stroll - Before sitting down to your next meal, grab the kids or put on your headphones and take a little stroll around the block. In addition to helping you burn some calories and get your blood pumping, research show that exercising before a meal boosts the likelihood that you'll choose a dish that is healthier.

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Child’s Play – Instead of leaving your young child to play alone in the backyard, lace up your sneakers and go outdoors with him! In addition to being pleasurable and entertaining, backyard games like tag, hopscotch, and catch also have the potential to burn off some calories.

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IF YOU WANT TO EAT HEALTHIER…

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The easiest way to lose weight is to adjust your diet (Do seek the advice of your Dietician for guidance). Eating healthily is made pleasurable and delightful by these tips!

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Plant a Vegetable Garden - A win-win for weight loss is growing your own fruits, vegetables, and herbs in your backyard. You’ll have a bounty of low-calorie, nutrient-rich food to add to your family's meals. Did you know that Gardening can really burn between 200 and 400 calories each hour. That's what I refer to as a win-win situation!

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Take a Class in Healthy Cooking - Do you need assistance preparing nutritious meals? Many cooking classes are available from restaurant chains that can be helpful. A tight budget? Try your search on google for your nearest class or on Groupon. You can find some fantastic culinary class discounts.

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Shake things up with inspired menus - Making the same few items repeatedly can make eating more low-calorie foods, including fruits and vegetables, a chore. Turn your meals into festive occasions to keep your taste buds stimulated. For instance, you may have a "Italian" theme or throw a fiesta with vibrant plates and utensils.

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Cook for friends - You're probably joining up with pals over platters of fatty, more often than not, which will thwart your efforts to achieve your weight loss goals. Offer to have your friends over for a healthy meal so that you can consume less calories without interfering with your social life. You can manage everything that ends up on your plate in this way.

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Make it a Date – Have a romantic night in at home with your sweetie while lighting the candles and turning on Netflix. 

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Visit a Healthy Eatery - Fast food is experiencing a surge and continues to rule the market, a new generation of healthy, fast-casual eateries are appearing to now offer on delivery. Better still, Why not recommend visiting one of the fresh, healthy restaurants in your neighbourhood.

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Create a Social Diet Journal - Bored with your food diary? My friends and I occasionally establish a messaging thread where we have to disclose our daily calorie intake and exercise routines. We text about what we eat. Knowing that someone is depending on you to make wise food decisions and complete your workout increases your likelihood of doing both.

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IF YOUR WORKOUT IS GETTING BORING...

Tired of your tried-and-tested workout regimen? The exercises listed below will make you happy while providing you with the same fantastic outcomes!

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Build A Buddy Bootcamp - Team up with a few pals who also appreciate challenging workouts to start your own regular outdoor bootcamp group. To keep your sweat session interesting and enjoyable, take turns coming up with the exercise. What's best? You may spend time with your friends while getting a completely free workout.

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Join a Team - For people who played a lot of sports growing up, hitting up the gym can be a major drag. Sound like you? Join a cross country team or a local football team, you name it, there's a sporting community for it.

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Enrol in a Race – Searching for an activity that combines fun and adventure with fitness? Participate in an obstacle course or race with a theme. Talk about an interesting way to work up a sweat—while other competitors risk barbed wire fences and mud pits, other participants may well incorporate charity walks.

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Rightly Reward Yourself - I recommend using things like manicures, massages and gym gear as a reward for all your hard work. You're much more likely to reach your fitness goal if you know there's a reward in store for you at the end of the week.

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Crank up Your Exercise Playlist: According to research, those who use music to motivate them while exercising are more likely to remain with it.

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Take a Hike - Get your pals, leave the city, and go on a hike in the countryside! Spending the day at the gym is not nearly as enjoyable or satisfying as soaking in the breath-taking views from the top of a hill. It also burns a tonne of calories and exercises a tonne of back and leg muscles that you probably forgot you had.

 

I genuinely hope that the aforementioned list has inspired each of you. If you have any underlying medical conditions, please get guidance from your general practitioner and nutritionist.

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> April 2023

This Easter……

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Strategies for enjoying Easter weight loss: What does the term "Easter" represent to you? Is this  a celebrated religious day in your calendar that holds the most significance? A well-earned few day of work or a season for family get-togethers? A chance to indulge in chocolate? or a mix of the aforementioned options?

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OK, let’s look at this from a different perspective…

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How have your past attempts at losing weight gone? Are you ecstatic, content, or dissatisfied? How pleased will you be to keep losing weight and reach your goal more quickly?

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If you're attempting to lose weight, Easter can be an especially difficult time of year. Throughout the holidays, it can be especially difficult to lose weight because of things like excessive and indulgent foods. It's challenging to stay motivated and focused. Having said that, there is no reason why you can't enjoy Easter while still losing and maintaining your weight; all it takes is a little forethought!

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You will unavoidably face difficulties throughout these noteworthy, joyous calendar events when your routine is suspended in favour of Easter weekend. Why not try something new over this Easter holiday.

To stay focused, Read on for more tips and guidance….

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Do Not Freak Out! Try not to recall earlier times when you might have given up and sunk into a rabbit hole during your weight loss journey.

Instead, concentrate on the potent method of visualisation. Imagine the changes in the weather and the impending arrival of summer as you enjoy feeling energised and confident despite resisting all those temptations.

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Chant you Mantra: Daily self-talk has been shown to have the greatest impact on your feelings and actions. Every time a doubt enters your mind, picture a STOP sign, as those ideas have not been helpful in the past. Use positive affirmation to lead your self-care.

You got this! Who ruled that Easter had to involve chocolate? Let's take a break from consumerism and have fun while sharing. Why not organise a trip, an exciting hill hike for the kids, egg decorating for the kids, and a non-edible gift exchange for the adults.

 

Choosing healthy foods this Easter

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During this time of year, it can be challenging to resist the allure of the chocolate egg, but it's crucial to maintain concentration and limit your intake of sweets. The key is moderation when it comes to your taste and intake.

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The following are my top recommendations for staying on track this Easter Weekend:

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1. Pace yourself! If you are aware that you will be having a large family Easter lunch, be extra cautious the remainder of the week, eat fewer snacks, and get more exercise.

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2. Opt for a nutritious dish.

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3. Try to refrain from eating all the chocolate eggs this easter. Instead, share and offer them to friends and family.

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4. Limit your intake and eat plenty of fresh fruit and veggies.

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5. Buy a miniature Easter egg for yourself. Just keep in mind to resume your healthy eating the following day rather than abandoning all your hard work.

 

Whatever you do, remain composed, make ahead plans, pack food, and have a wonderful Easter.

 

> March 2023

Inspirational Affirmations to Jumpstart Your Day!

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Start your day off well with these daily affirmations to strengthen the power of the mind and inspire motivation.

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Your thoughts are a potent tool. Your happiness, failures, and everything in between can be influenced by it. When things just don't seem to be going your way, it can be simple to give in to negative thinking. Daily affirmations can be helpful in this situation.

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What are daily affirmations? why do you need them?

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A comprehensive list of morning, positive affirmations, and daily affirmations may be used for a more positive attitude that can assist and  guide you on your journey and are all covered in this blog.

Daily affirmations: What Are They?

 

Positive thoughts, reminders, and/or declarations are daily affirmations. These can range from general affirmations about how awesome you are to more precise ones that state a certain objective or result.

 

Sound conceited? At first, I thought so to, but daily affirmations are anything but that! Daily affirmations that are inspiring and empowering can be extremely effective tools for the soul, body and mind.

 

Have you ever let your mind, to prevent you from accomplishing something you truly wanted to or knew you could do? That's what negative thought patterns can do, and they frequently have a domino impact in other parts of our lives.

 

Daily affirmations have the capacity to push aside these unfavourable ideas, motivating us to go further and accomplish more while boosting our confidence and self-worth. The final outcome? A fierce individual who can handle anything!

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How Effective Are Morning Affirmations?

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Affirmations that are uplifting are a wonderful way to begin the day. You can either write them down or say them out loud to yourself in front of a mirror. You can use the category-specific affirmations listed below whenever you need a little more self-love, confidence, or drive for your finances or health. You can write your own daily affirmations that are tailored to the objectives you want to accomplish.

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Affirmations For Confidence 

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It might be difficult to overcome the unhealthy habit of negative self-talk. You may restore your self-esteem with the help of these daily affirmations for confidence and resume appreciating the greatest aspects of yourself.

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Repeat after me….

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• I love the person I am and the person I will become.

• I am my biggest source of inspiration and confidence.

• I have special traits and gifts I share with the world every day.

• I am self-assured, intelligent, and capable.

• I am changing for the better every day.

 

Affirmations Self-Love

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Much too frequently, people talk down to themselves evaluating yourself in comparison to your peers on social media  who appear to have it all worked out (and still managed to look cute doing it). In any event, in this digital age we can all identify to the sense that we aren't good enough. Daily affirmations of self-love are therefore more crucial than ever.

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Repeat after me….

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• I am a positive person who is aware of all my potential.

• I have the ability to receive praises and believe them.

• I allow myself to feel cheerful, positive, and optimistic.

• My flaws make me attractive.

• I am deserving of having what I want in life.

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Money Affirmations

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Money has a way of talking. These daily affirmations for money are a great place to start if it doesn't and you just need a little boost to get motivated and see the pound signs you know you are capable of earning. These affirmations for money are also excellent for kicking bad spending and budgeting habits and even for aiding in debt repayment.

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• I control my money; it does not control me.

• I deserve to live a prosperous life.

• I am capable of developing a successful financial plan.

• I can utilise money to build the life I want and deserve.

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Positive Phrases for Health

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With all of the tasty (but unhealthy cheat days) alternatives we now have at our disposal, cheat days can quickly morph into cheat weeks. These daily health affirmations serve as excellent reminders to keep you moving forward with your health objectives and journey.

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Repeat after me….

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• I enjoy being physically active and strong,

• I portray excellent health,

• I am motivated and focused,

• I have the energy I need to do anything I set my mind to.

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Affirmations For Everyone...

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These are for all those hard-working and fierce individuals out there! These positive statements for ALL, are excellent all-purpose reminders of your amazingness.

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Repeat after me….

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• I believe in the person I'm becoming.

• I have the capacity to alter my ideas.

• I have the power to bring about change.

• I am attractive, strong, and capable.

• I am in control of how I feel, and today I choose to be happy.

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Employ one of these affirmations every day or whenever you feel like you need a little more motivation. To ensure that you never forget to tell yourself that you are totally capable of achieving your goals.

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> February 2023
How to start having a good relationship with food
 

It is one thing to want for change; it is quite another to work hard to bring about that change.
 

First, keep in mind that you are an individual. You have the right to do this journey in a way that suits you because you have your own culinary preferences and background.
 

The following are some useful hints.
 

1. Give yourself unqualified consent to eat - Schedule your eating times .The ability to give yourself unrestricted permission to eat is one indication of a positive and balanced relationship with food.

You set yourself up for hunger, feelings of deprivation, and a dread of food when you impose restrictions about when you may and cannot eat. You still deserve to eat when you're hungry or thirsty.
 

2. Eat when you’re hungry. Everybody has the innate capacity to control their hunger from birth. Children are a good example of this because they can recognise when they are hungry or full. But, for a variety of reasons, people start to lose this ability as they become older.
 

How many times did your parents tell you to wipe your plate, despite their best efforts? Although they meant well, this taught you as a child to disregard symptoms of fullness and keep eating until other cues (such as a clear plate) advised you to stop.

Coupled with this, diet culture has taught people to eat until they are completely content rather than relying on a random number of calories to determine when they are done eating for the day.
 

3. Practice mindful eating. The core for repairing a problematic connection with food is mindful eating. It entails eating in the present and giving your entire attention to your meal.

A book, the TV, your phone, or any other distractions are not present when you eat attentively. Instead, you take the time to gently observe the flavour and texture of the food, the changes in your hunger and fullness indicators, and how the food makes you feel.
 

You can discover which foods you truly appreciate by learning to take your time and taste them, as well as by becoming more aware of how your body naturally regulates your feelings of hunger and fullness.
 

Also, it might assist you in determining the motives behind your dietary decisions.
 

While you eat, try to answer some of these questions:
 

• What flavour and texture am I presently noticing?

• Do I like it? Is it truly what I wanted to eat, or am I just eating it because it's there?

• Does this food satisfy your needs? Is it enough to satisfy my craving?

• Has this cuisine provided the solution I could have hoped for?

• How has this food affected my hunger? Do I feel any less hungry now?

• How am I feeling when I'm eating this? Does it make me happy, guilty, or angry?

• Is it true I'm hungry? If not, what made me choose to eat—could it be that I am emotionally eating, am I bored, etc?
   

Some of these questions could be difficult to answer and difficult to answer correctly. Writing down your thoughts in a journal could be helpful.
 

4. Accept all of the foods in your diet. Giving a food the label of "bad" gives it unneeded authority. It is true that some foods are healthier and more nutritional than others. Even yet, consuming a single bowl won't magically improve your health in any way.

Foods that have been branded as "bad" are automatically elevated. Foods are typically labelled "bad" when they taste delicious but aren't very nourishing (e.g., high in sugar, fat, salt). Nevertheless, the moment you convince yourself that you cannot have something, the more you will want for and want it.
 

So start viewing all foods as equal, with no food being better or worse than another. When you stop viewing foods as “good” or “bad,” you remove the food’s power. Over time, you won’t feel the need to overeat it when it’s around.
 

5. Watch what you eat. Imagine a life where you don't have to defend your dietary decisions to anyone, including yourself.

The majority of people frequently justify their eating habits to themselves or to others. For instance, "I had to eat a salad for supper because I didn't have time to workout" or "I'm having ice cream because I had a poor day."
 

Let yourself eat what you believe is best for you at that precise moment rather than justifying your eating choices.
 

SUMMARY It takes time, patience, and kindness towards yourself to establish a positive relationship with food.
 

To Reiterate. Keep in mind that food isn't necessarily good or evil as you navigate your relationship with it. Its strength comes from the labels you attach to it.
 

A positive, healthy connection with food entails being open to all foods without any constraints, appreciating the nutritional value of food, and keeping in mind that the food you eat does not determine your worth.

 

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