The Trend Is Turning: The “Clean Eating” Myths That Have Been Researched

Popular topic today: CLEAN EATING!! Nutrition is such a vital aspect of our well-being, so it’s no surprise that it has become such a focus in recent years. The internet has given us all the power to have more control of the food we eat and how it’s sourced than ever before. No longer do we just have to accept what’s on the back of a packet as being good for us – we can go and check, verify, and even test the claims that people make. But just like most popular subjects on the internet, there is SO MUCH information and it can be so easy to have no clue what is healthy and what is not.  

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Being healthy has always been important but it seems to be at a new level these days. How to be my healthiest self, constantly hearing of new healthy things and needing to try it, “fueling” our bodies, pinning hundreds of healthy recipes that we someday might try, this popular interest in healthy eating developed the over used term, “clean eating”. When this term was first thrown around it was all you would see on the popular blogs, all about living out a life with “clean eating”. It dominated the blogosphere which meant in time, it spilled into traditional media as well. Anyone who cared about their nutrition wanted to ensure that they were doing it in a “clean” way; they wanted to know what foods to shun, and what foods they should introduce into their diets. Honestly, as annoying as the phrase “clean eating” can be, because it is overused so much, what a great annoying phrase it is! Just like everything new, sparkly, and exciting, it was a bit over the top but really, what is wrong with people wanting to nourish their bodies with clean food and having a genuine interest in what they are putting into their bodies? The negative perceptions on clean eating in my opinion is not on actually eating clean, its on the annoying term CLEAN EATING. 

The tide is turning. There has been a backlash against clean eating for awhile now, to the point that some of its most famous proponents refuse to use the term. The reasons for concern are primarily psychological rather than in terms of nutrition (though there are dangers in this sphere, also). The idea that some food is inherently bad – i.e. dirty – is not a healthy way to think about food and not how we want our kiddos thinking of it either. Are we gross or bad for eating a cupcake? NO! Eat the darn cupcake, just do not eat 10 of them a day 🙂 

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Does “Clean Eating” work, or is it bad for you?

It’s not bad for you, but it can be if you take it too far. The idea of everything in moderation is one that applies strictly to clean eating, though people tend to forget that. It is not an all or nothing concept. Many people follow a “clean eating” lifestyle but remember that everyone is human and even those perfect eaters still indulge, just in moderation. 

When someone switches to a “clean” diet, they tend to have to throw out a lot of processed, high-sugar, bad-fat type food. Of course they feel better and lose weight when they do that! Anyone who reduces their intake of highly calorific food and replaces it with something more nutritious is going to feel the better. The benefits of removing processed food from your diet is undeniable. 

Why Change If It’s Not Broken?

This is a natural thing to wonder if you have been adhering to the “clean eating” rules for awhile now. The main problem with diving in 100% with the clean eating process is that it’s expensive; especially when you factor in all those “superfoods” we’re meant to want to eat or drink. It’s also time-consuming, which can lead to occasional fall-off-the-wagon moments when you’re rushed and it’s inconvenient to prepare a meal from scratch. This cycle isn’t eating in moderation which – remember – is the key.

What’s Wrong With Superfoods?

The problem with superfoods (as well as supplements and dietary additions) is that they don’t tend to be that well tested. Without scientific evidence, you can spend a lot of money for a benefit you’re never going to get.

Of course, some superfood, supplements, and dietary additions are indeed everything that they claim to be. The nutritional content of these foods can be checked and verified, or can be a solution to a genuine problem. So not all of these things are bad – in fact, some of them satisfy a genuine need, and shouldn’t be eliminated from your diet.

So Which Are Okay?

Again, it doesn’t have to be an all in, 100%, only taking in clean foods and eliminating everything else. This is not realistic and leads to frustration. If you want to supplement a healthy diet, then there are some foods and additions that can genuinely benefit your diet.

  • We know that chia seeds are high in protein, so they’re a fantastic source if you need a natural energy boost. 
  • Dietary additions such as sulfur crystals and magnesium flakes are also satisfying a need; the issues that industrial farming has brought to the nutrient quantity of our fruit and vegetables. This is a known fact, so using these items to try and replace what has been lost over the years is a great idea. I will say I have not personally tried this one but I had to share the research as it is very interesting. 
  • There’s a pretty great chart here which brings together all of the scientific evidence for the various superfoods. Garlic, olive oil, and omega 3 supplements all score well; superfood staples such as acai berries or alfalfa, meanwhile, are struggling. What?!? I thought acai bowls were an awesome thing, that’s what pinterest and instagram post have shown 😉 

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What Should Proper Nutrition Look Like, Then?

So how in the world do we know what is right and what is wrong? The opinions and research are overwhelming and often over the top. If adhering to the core principles of the “clean eating” movement isn’t the best idea and you don’t need to spend a fortune on unnecessary superfoods and supplements… what do you do?

The truth is that nutrition is a complicated science, which means there is no “one diet fits all” available. Instead, you have to listen to your body, especially if you’re trying to solve a health condition. You could try an elimination diet , which can help you identify the foods that you have an issue with. I was having stomach issues years ago and I used the elimination diet to find out that I have a sensitivity to lactose. 

If you just want to eat well for general health, then many of the principles of “clean eating” are good to follow – there’s just no need to call it clean eating, that might just annoy someone 😉 for the love!  Instead, think of it as proper nutrition and keep it simple! 

  • Plenty of vegetables
  • Not so many fruits, as fruits are notoriously high in sugar.
  • Opt for low-fructose fruits such as blackberries and blueberries if you do want to eat fruit.
  • Grains and nuts should be incorporated into your diet.
  • Avoid highly processed food on a regular basis – it’s fine for an occasional treat, but not for a nightly staple.

And there you have it. Clean eating has, to an extent, been busted. The superfoods that cruised on the back of the movement have definitely – with a few exceptions that satisfy other “need” criteria – been busted. You don’t need to spend a fortune on nutrition to feel and look good; you just have to practice moderation, and never let yourself be convinced that anything is inherently “dirty”. Sometimes we need to step back and just do what works best for YOU and ignore all the newest trends. Do your best, stay realistic, indulge in moderation, and don’t be too hard on yourself! 

Thanks for stopping by today! I hope you have a great first day of summer 🙂

Cool Ranch Shredded Chicken Lettuce Wraps (Crockpot)

Crockpot meals?!? YASSSS please! Who doesn’t love easy meals for dinner, that are healthy and take very little effort to put together. I have to admit to you guys (I have a post all about this coming up) what my vision of maternity leave was and what it has actually been are two completely different things. It has been exactly what it needs to be!! Silly me had this vision of being able to prep dinner meals each day and I learned very quickly that JoMarie had other plans for our days and of course she comes first!

Nick and I did a full day of preparing freezer meals before Jo was born and I am now so grateful for these. One of the meals we made was Cool Ranch Shredded Chicken. We agreed these were blog worthy and needed to share with you all. This is so easy to prep, throw in the freezer, and take out whenever you need an easy and healthy meal. We added salsa and beans to our lettuce wraps with the chicken mixture and dinner was ready to go.

We decided to make lettuce wraps out of our chicken mixture, but you could also eat this on buns or have in actual taco shells. This is a go to for us now and I hope you try it and like it as much as we do. The bet part is, this makes plenty and we were able to have it for lunch the next day as well. For our lunches, I just put some rice, the chicken mixture, and beans in a container. Simple. Easy. Healthy. WIN! You can find the recipe below 🙂 Thanks for stopping by today!

 

Cool Ranch Shredded Chicken Lettuce Wraps (Crockpot)

Ingredients

  • 2 pounds boneless skinless chicken breasts
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 taco seasoning packet
  • 1 dry ranch seasoning packet

Instructions

  1. Combine all ingredients in a bowl and mix together
  2. Place in freezer bag and freeze until ready to use
  3. When ready to cook:
  4. Unthaw over night
  5. Cook your chicken mixture in a crockpot on low for 6-8 hours or on high for 3-4 hours
  6. Check your chickens temp
  7. Shred chicken once it is fully cooked
  8. Add chicken to lettuce and add beans and salsa
http://mygoodnessblog.com/2017/01/31/cool-ranch-shredded-chicken-lettuce-wraps-crockpot/

The Truth Behind Diet Trends

Goooood Morning and Happy Sunday!! I hope you all had a great weekend and are starting your Sunday off doing something that makes you happy. Aren’t Sunday’s the best?! Here is a little health post for you on some diet trends that are popular right now, and my take on them. Enjoy 🙂 **knowledge is power**

Most things in our world follow a pattern of trends. The most obvious are fashion, health trends, technology and of course, diet trends. There are different claims and pitches for almost every diet on the planet. Some are backed up by science, while others are merely bandwagons that have gathered a bit of steam. Some have clear and exciting results, while others are tried out for a bit and then shelved. With all this in mind, it can be a bit confusing knowing which one is right for you. Not all diets have to be followed exactly as they are designed, many people take bits and pieces of healthy habits from multiple different diet structures, to make something that works for them. You may just want to incorporate OR take out a certain food or a type of meal from your existing diet, to see if it makes any difference to your health. Here are some popular diet and food trends that you might want to consider trying.

Spices

Adding spices to your food has long been considered one of the best ways to boost your metabolism. Asian and Indian diets are renowned for having some of the most flavorful spicy meals around, so it can be tasty, too. The humble chili pepper is at the root of most spices and spicy dishes, and this alone has some amazing health benefits. Chillies are said to lower blood pressure, help improve circulation and ward off strokes, amongst many other things! Who knew?!? If you suffer from a weak immune system or frequently get colds and flu, adding spices to your food can be a great way to help detoxify your body. It doesn’t just need to be chili, either. Turmeric, garam masala and cumin are also powerful spices that also taste great in stews, curries and broths too. Right now I can’t take in too many spicy foods as I’m breastfeeding and I do not think Jo would appreciate it 😉 but it is nice to know of a natural way to help detoxify our bodies… just spice it up! 😉 

Zucchini noodles

If you haven’t heard about zucchini noodles just where have you been for the past year? This latest food trend involves replacing the typically ‘carby’ parts of a meal – the noodles, the pasta etc – with spiralized vegetables instead. It is regarded as one of the best diets for weight loss. You can actually use many different types of vegetables for this. Eggplant and sweet potato are both popular options too. Just make sure you are still getting some form of carbohydrate into your diet somewhere, as it is not wise to cut them out completely. Just jump on Pinterest and you can find so many recipes for zucchini or eggplant noodles, give it a try! 

Gluten free

Over the past couple of years, there has been a huge rise in the amount of people adopting a gluten-free diet. I’m sure many of you have noticed how the menus we order from now label what is gluten free. I have heard so many people be annoyed or make fun of these healthy options and I just do not get that. I understand that “back in the day” there was no gluten free and “everyone was fine” but times has changed, medicine is more advanced, and if people want to dedicate themselves to a diet that helps them be their best selves, who the heck are you to judge? For some people, having gluten in their diet just isn’t an option at all. A lot of people suffer from coeliac disease, an autoimmune disorder that there is currently no cure for. In order to keep the symptoms in check, sufferers are advised to avoid gluten in their diets. But what does going gluten-free mean for the rest of the population who aren’t coeliac, but who follow a gluten-free diet? Essentially, people who go gluten-free have to avoid any food which contains wheat, rye or barley. A lot of people claim that they lose weight, have greater energy levels and less bloating as a result of going gluten-free, but always check any major dietary changes with your doctor first if this is something you are interested in trying. 

There you have it 🙂 Your little Sunday health post filled with some goodness and knowledge!! Have a blessed day all!

Live Well, Eat Well Even When You’re Busy

Well hello!! Is your week off to a good start? I hope so 🙂 Today on My Goodness I have put together a little health post for you on ways we can live well and healthy throughout our busy life. Enjoy 🙂

Wouldn’t it be nice to have the lifestyle where you could get up and have healthy meals prepared for you each day, meet with a personal trainer, and have ample and uninterrupted time to workout each day? Well for those of you who may be blessed with that lifestyle, I’m jealous and you rock 🙂 But for those of us who are running from place to place, working full time, and trying to find that healthy life balance, how do you live well and eat well, even when you’re busy? Because being busy cannot be an excuse to not be healthy! Here are a few things to think about when trying to maintain a healthy lifestyle. As I try to remind myself and my readers often, living out a healthy lifestyle is SO far from just eating healthy and staying active. It is also about having healthy relationships and a healthy mindset. 

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Dedicate Time

The first step to changing or improving your lifestyle is to dedicate some time to it. But, as already mentioned, this can be difficult when you’re busy. You can’t make a significant change without a plan. So it’s important to schedule some time to think this through thoroughly. Arrange a babysitter for the kids or wait until they’re in bed. Then sit down and go through the following steps.

Assess where you are right now. What is good about your life and what do you want to change? Look at all aspects of your diet and physical and mental exercise. The majority of people will find areas for improvement. So don’t feel disheartened. Just be really honest in your assessment of yourself. Use the tips below to create your plan of action.

Quick Wins

Even the tiniest changes mount up and could have a significant impact on your life. So find areas that you can change with only a small amount of effort. This will vary for everyone, but the following are a few common examples.

  1. When was the last time you visited your doctor? I am that annoying family member always wanting to be sure my loved ones are getting their doctor visits in! If it’s been a while for you, take the step to just schedule an appointment and get it on your calendar. Keeping on top of your health is vital and underpins everything else. If you need to order medication, for something less serious like a sinus infection or other common infection, with many providers you do not even have to go to the doctor anymore.  In fact, you can even order the contraceptive pill online. This makes it much more convenient than standing in line at a busy pharmacy and helps eliminate your excuses to not take care of yourself 😉 
  1. Are there any unhealthy habits you could break? For example, do you grab a coffee each day on your way into work? This is a fairly simple habit to break. You could experiment with reducing this to one or two a week. Or, you could replace it with a healthy drink such as water or a smoothie. Are there any other habits you could break that would help you feel better about yourself and help you be a little healthier? 
  1. We all know that processed food is bad for us. However, like many people, we fall prey to the easy takeout meal. We know they’re not always healthy but after a long, busy day you don’t always feel like cooking. A quick tip is to make your own ready meals and put them in the freezer. You don’t have to spend extra time in doing this. The next time you cook, prepare twice as much and freeze half of it for another day. Or spend some time with your partner meal prepping and preparing lots of freezer meals together! Nick and I recently spent a good part of a Sunday making four different recipes that we froze for easy meals once the baby arrives. 
  1. How much sleep do you get each night? If it’s not enough, you’re likely you have a sleep deficit. This could be affecting many aspects of your life. I know many of us laugh it off that we do not get enough sleep but seriously, getting a good nights sleep is SO important for our health and attitude. When we are lacking on sleep, you’re likely to feel tired and grumpy. You will be less productive. And perhaps most worrying, you could be at greater risk of disease. Take steps to make sure you get a good night’s sleep each night. Don’t just focus on the quantity of sleep, focus on sleep quality.
  2. Exercise

    Each morning you dash out of the house to take the kids to school. Before that, you’re engaged in the hell that is getting everyone out of bed on time. You then work a full day at the office. If you’re lucky you leave at 5:30 and your partner picks up the kids. You then wait for the bus and fight through traffic to get home and prepare a family meal. After that, you have the kids’ homework and bedtime to supervise. By the time they’re in bed, all you’re capable of is lying on the sofa and watching easy TV. And then you go to bed, and the whole cycle begins again. Making time to exercise seems impossible.

    Exercise doesn’t have to be a full session in the gym. It can be simple things like increasing your activity or going for a walk with your family. Start small. Perhaps try getting off the bus one stop earlier and walking the rest of the way. When spending time with family on the weekends, plan some physical activities. Build up slowly. Once you make small improvements to your health, you’ll find you have more energy and motivation. Reducing time elsewhere may free up time to engage in exercise that you enjoy. See info above on freezing meals.

    Change doesn’t happen overnight. It takes time. Before you can begin to live a better life, you need to plan. Take it slowly, finding quick wins first and then building up to greater change. The time will pass anyway, so start right now. 

  3. Thanks for stopping by today for a little health post 🙂 Enjoy your Wednesday!!!

Cooking From Scratch!

Good Evening!! Stopping in tonight for a quick health post on cooking from scratch and the importance of meal prep 🙂 Enjoy!! We are always trying new ways to spice up our healthy lunches and dinners and find we feel so much better when we prepare and cook our meals at home.

There’s a common misconception that a) eating healthily is expensive and b) cooking from scratch isn’t doable when you lead a busy life. However, neither of these things are true. Believe it or not, eating healthy doesn’t have to be expensive if you’re smart about what you buy and how you cook. As for cooking from scratch being too time-consuming, that doesn’t have to be the case. More people than ever are now cooking from scratch and joining this food revolution. Something that shows just how affordable and easy-to-make healthy meals can be.

Want to know what the secrets are to eating healthy foods and always having time to cook from scratch? Then you came to the right place tonight, here are some thoughts I have put together for you:

Planning is a must

The key to success when it comes to cooking healthy, nutritious food from scratch is planning and preparation. Healthy eating can be expensive if you go to the store without a list of meals that you plan on making. As then, you end up throwing random items into your cart. However, if you have a list of the ingredients that you need for each meal, you’re less likely to overspend. To keep costs as low as possible, have more vegetable-based meals than meat-based ones each week.

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Ensure that you have the right equipment

To make cooking easier for yourself, having the right equipment in your kitchen is a must. If you don’t already have a food processor, for instance, get one. Food processors are an incredible tool as they make chopping, grating, and slicing food much quicker and easier. Or, if you prefer to cut up your ingredients by hand, it’s important to have a good quality knife set. As the last thing you need when time is of the essence is crappy knives. Before selecting a knife set, go online and use websites like Cut it Fine, to read up on which makes offer the best quality. After all, if you’re going to invest in new knives, you want to ensure that you get good ones.

We all have those days where we know that we’re going to be nonstop. So, instead of having to prepare your evening meal in a mad rush, cook it in a slow cooker. If you don’t already have one, investing in a slow cooker could just be the best thing that you’ve ever done. There are so many healthy meals that you can make in a slow cooker, making it a must-have tool for every kitchen. Plus, it makes cooking much simpler and easier. As all you have to do is pop the raw ingredients into it, turn it on, and then when you get home, your evening meal should be done. Think soups, stews, risottos, pasta dishes – there are so many things that you can use a slow cooker to make.

The truth is that cooking healthy homemade food isn’t as time-consuming or expensive as a lot of us think. Especially as there are plenty of hacks that you can use to cut costs and make cooking much quicker and easier. Think about it and try it out 🙂

See you all tomorrow for my Friday post! 🙂

Pregnancy Health Tips: How To Look After Yourself And Your Baby

Happy Monday!!! I hope everyone had a wonderful weekend. I was on the go between class, having family in town and baby shower #2, it was a really great weekend!! I wanted to do a health related post today on what is currently consuming my world 🙂 PREGNANCY!  I have learned SOOO much from other blogger mommies about pregnancy and being a first time mom, and I wanted to share some of the tips that have helped me have a healthy pregnancy. Enjoy 🙂

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Pregnancy is an incredible feat of nature, I mean that, it seriously is!!  It’s amazing to think that the human body is capable of nurturing another little body inside, and even before becoming pregnant myself, I have always been in complete awe of the entire process, the good and the bad is all just pretty amazing to me. Most women experience many highs during pregnancy, but there may also be lows. Pregnancy can take its toll on your mental and physical health, so it’s really important to look after yourself. Here are some top pregnancy tips to help you and your baby stay fit and healthy throughout your unique journey. 

Rest

Having a baby growing inside you is hard work. Many mamas experience tiredness throughout pregnancy, so rest is essential. I’m still trying to grasp the concept of fitting REST into my life, but I’m getting better at it! Whether you’re working, or running errands all the time, it’s important to take time to relax and recover. Even the simplest tasks can become more demanding, especially in the latter stages. Ask for help when you need it, and take regular breaks. Your body will tell you when you need to slow down, so listen to it. It’s common to suffer from sleep problems during pregnancy. Try using pregnancy pillows to help you get more comfortable. Warm baths have come highly recommended from other moms, soothing music and a massage can also be beneficial. I’m thinking of scheduling my first prenatal massage soon and I’m already excited for it! 

Healthy eating

It’s more important than ever to eat well when you’re expecting. You’ll need plenty of energy and essential nutrients and vitamins. Start taking folic acid supplements as soon as you decide to try for a baby or you find out that you’re pregnant. Eat a balanced diet full of whole grains, fruit and vegetables, and protein-rich foods. Try to avoid fatty, sugary foods. Contrary to popular belief, you don’t need to eat a lot more when you’re pregnant. An extra 200 calories per day in the third trimester should suffice. I remember my girlfriend explaining to me when I told her she needs to be eating more when she was pregnant, that all of the nutrients and goodness goes to her baby first and then everything extra goes to the Mom, so the “eating for two” saying is a little over the top. 

Dental care

Hormonal changes during pregnancy increase your risk of certain health problems, including gum disease. Dentists like those at SF Dental recommend regular checks for pregnant women. Gum disease is caused by harmful bacteria. It is characterized by bleeding and swollen gums. Mild gum disease can be treated, but severe gum disease causes irreparable damage. Gum disease is the most common cause of adult tooth loss. Studies show that it could also increase the risk of premature labor and complications during birth. If you are pregnant, make sure you see your dentist on a regular basis. If you spot warning signs, such as bleeding gums, call and make an appointment as soon as possible. This is not something I took super seriously until talking with some friends and I’m so glad I got into my dentist while pregnant to be sure all is well! 

Keeping fit

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You may not feel like exercising when you’re tired and struggling to feel comfortable. But working out can make a world of difference. When you’re pregnant, you may not be able to exercise like you used to. But there are plenty of activities you can do. Swimming, yoga, and walking are all great choices for pregnant women. Each Doctor has their own belief on this so just communicate with YOUR Doctor when deciding what you can and cannot do throughout your 9 months of pregnancy. Getting out clears your head, and exercise also helps to keep you fit and strong. Many women lack confidence and feel unattractive when they’re pregnant, I think we all experience this sometime throughout being pregnant. Working out can help to boost your self-esteem, and prevent you from gaining a substantial amount of weight. For me, working out helps my energy levels. When I’m feeling sluggish, a trip to the gym over my lunch hour always helps me have that hop back in my step for the rest of the day. 

When you’re pregnant, you don’t just have your health and well-being to consider. We also always have our baby in mind. Take these tips on board to boost your health and well-being and protect your little one. Thanks for coming by today!! 🙂 Until next time…

Easy Ways To Ensure You Get Enough Nutrients Every Day!

Well hello! How is your Sunday going so far? I was a little MIA last week as we are fighting some colds in our house and I had the excitement of having our first baby shower (more to come on that). With all the sickness I see going around this time of year, here are some quick and easy tips to be sure you are staying on top of your nutrients game each day 🙂 Enjoy!!

It’s so important to make sure you are getting enough nutrients every day. It can help you to maintain a healthy weight and keep bugs away. Also, they ensure you have enough brainpower every day and keep your body functioning normally through the busy schedules many of us have. But studies have found the average American is not getting the right amount every day. Here are some easy ways to ensure you get enough nutrients in your diet every day!

Make your own food

It shouldn’t come as a huge surprise to hear that processed food does not have enough nutrients and vitamins to keep us healthy. A lot of them are full of bad food groups such as fat and sugar. Therefore, it’s so important to ensure you are making your own food as much as possible. That way, you can control how much of each nutrient is going to be in the food you are cooking. You can add extra to ensure you are meeting your recommended daily requirement of each nutrient. It can also ensure you are making healthier choices when it comes to ingredients. Therefore, cook your own food to make a big difference to your health.  This also is a huge help on the wallet! As we are preparing for the lifestyle change of bringing our first child into this world, we have cut our eating out in half and we have both noticed a huge difference in how good we feel! Being in complete control of what exactly you are putting into your body is a huge help in staying healthy.

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Invest in a juicer

A lot of us struggle to find time to ensure we are getting all our required nutrients in our lunch or dinner. After all, we have limited time to make dinner when we are busy with our personal and work life. However, one easy way to get enough every day is by investing in a juicer. That way, you can prepare juice which you can drink during the day to ensure you are drinking higher levels of nutrients. You can easily drink it on the way to work or alongside your dinner at night. You can find other ways how it helps by reading up online about juicers.We personally use our Magic Bullet and it helps me a lot.  To start majority of my days with a green smoothy made from home is really easy and nice knowing I’m pumping my body with all kinds of goodness. Lately I have been blending a handful of spinach, banana, PB2, chia seeds, and unsweetened almost milk on my way to work in the mornings.

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Take some supplements

If you are finding it hard to add enough nutrients to your daily diet, the way forward could be supplements. They are easy to take during the day to ensure we stay healthy every day. With this suggestion, I want to be clear that I do not promote all kinds of supplements and it is important to research and find healthy and safe supplements for you.  For example, you may struggle to get enough vitamin B6 which keeps your immune system functioning properly. However, you can easily find supplements to be sure you get enough B6 to function at your best. Just make sure you get them from a nutritionist; don’t ever buy them from an untrusted website!

Be careful how you are cooking

It’s also vital to consider how you are cooking if you want to make sure you are getting enough nutrients. You might not know that when food is exposed to heat and light, it suffers from nutrient loss. Therefore, if you put some vegetables or beans in the microwave for a few minutes, you are going to be stripping them of a lot of their nutritional value. So you need to be extra careful with how you prepare the food to help you stay healthy. Reduce your use of appliances like microwaves and fat fryers which can make food unhealthy.

You should always make sure you take fruit along with you to enjoy during the day. For example, a banana can help towards our potassium intake during the day. Therefore, always take it with you, so you are eating a healthy diet every day.

Just some helpful hints to think about that will help you live out a healthy lifestyle. I hope your all enjoy the rest of your Sunday and get all prepped for another week ahead!

Mind Over Platter: Healthy Steps to Losing Weight

Good Morning beauties!!! Talking today about SMART ways to lose weight. Losing weight is not on my priority list at the moment with being pregnant but I still try my best to practice good lifestyle choices that nourish my body and help me stay on track with my health. There are about 90809834 diet trends out there that all promise to help you lose weight, and many of them I’m sure work for the right people. I personally am a fan of sticking to the basics when maintaining and healthy weight or when focusing on losing a few pounds. Here is some info for you on this beautiful Tuesday morning 🙂 Enjoy!

There are only really two effective and naturally safe ways to lose weight. A healthy, balanced diet and a good, extensive exercise regime. If you intend to lose weight, I recommend that you focus on both of these methods in unison. This won’t be easy, especially if practicing a healthy lifestyle is completely new to you BUT guess what, it is NEVER too late to begin! At the end of the day, it’s a complete change to your lifestyle. Our day revolves around eating at certain times and eating what is available at that time. With more and more of us working office jobs,  we experience less exercise from 9-5 and often have other things to do outside of working hours. For now, let’s focus on ways that your diet can help you lose weight or maintain a healthy weight.

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Check your BMI

Step one is to check your BMI. BMI stands for body mass index. This can be checked most accurately by your GP at a routine appointment. However, an easier option is to check yourself using online calculators. I have added a link HERE where you can go check your BMI and educate yourself on where you stand. Usually, all they will require is your sex, age, height, and weight. Online calculators will then measure your BMI. They will let you know where you stand on the scale: underweight, healthy weight, overweight and obese. This will give you a general idea on what your ideal weight should be and whether you need to lose, gain or maintain weight. This will help you begin to set goals and get motivated to be your healthiest self!

Losing Weight

Losing weight by healthy eating involves so much more than simply fasting or cutting out one food group. I’m not a big advocate for fasting, we need food, it is just focusing on the food we are deciding to put into our bodies. Fad diets may help you shed many pounds in a very short period, but they can pile back on rapidly as soon as you stop the torturous diet and the extreme up and down of weight is not good for us at all. It is so important to eat well for healthy weight loss. Here are some healthy and long lasting ways to reduce your weight.

Involve All Food Groups In Your Diet

Sugar isn’t the devil. Neither are carbs. Every food group plays an important role in your diet, and none of them should be completely neglected. Never cut out a food group entirely, unless you have some allergies or intolerance. For these, find alternatives. A GP or other professional will be able to help you by replacing things such as lactose or gluten in your diet.

Smaller Portions
Most people’s problem is their inability to prepare appropriate portions. Many of us might be eating the right foods, but are simply consuming too much of them. There actually IS such thing as too many fruits in our diet as hard as that is to believe. Follow instructions on packets, read before you consume! I was amazed what is considered a portion when I started checking labels before I ate food, it really put portions into perspective. some people invest in a small set of weighing scales and make the recommended amount of cereal, pasta and rice because who just eats ONE serving of pasta or cereal?? 😉 Buy smaller plates. If you look at second-hand antique or vintage kitchenware, you’ll notice that the plates people used to use were significantly smaller. We don’t need dinner plates that measure 15 inches across. We most certainly don’t need to pile them up with food. Just little helpful tips that you may not have thought about before.

Consider Cutting Out Animal Products

Studies have regularly shown that meats (red meats in particular) are not great for you. They can increase risks of heart problems. Studies have also shown that people who cut out animal produce entirely tend to have the highest life expectancy. With that, I will say that I do enjoy meat and am not a vegetarian.  However, one of my close girlfriends and my sister are vegan’s and hearing them tell me about the differences they have seen and felt are tempting. You could try going vegetarian or vegan. Or perhaps go easy, with meat-free Mondays.  I have not been a huge fan of meat throughout my pregnancy and rely on other sources to get my protein and I will say, I enjoy it!

I hope this was helpful for some of you 🙂 Thanks for stopping by for some Tuesday Healthy Goodness!! Until next time…

12 Ways You Can Keep Fit Without The Gym

Hi all! I hope your weekend has been everything you wanted it to be!! We had such a nice and relaxing weekend.  Today has been full of workouts, meal prep, weekly prep, and planning as we jump into a busy rest of our month.  Something so important to my hubby and I is fitting in workouts, no matter how busy our schedules get. Although our routine is the gym, its good to switch it up sometimes too! When it comes to starting a fitness regime, you can often dread the idea of going to the gym. It can be daunting for a lot of people, and if you can relate to that, I promise you are not alone! The good news is, you don’t need a gym to get fit. With exercises, you can do outdoors at your own pace, or even at home, you won’t ever need to worry about a gym membership again if that is something you are not in to. Read on for some great ways you can stay fit and avoid the gym.  Even if you are a gym person like me, consider some of the below exercises for variety… results are ALL about variety 😉 I know I say that all of the time but that is only because I believe it so much! 

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  1. 1) Buy a bike

Cycling is a fantastic way to lose weight, improve your health and get you outside. The benefits of cycling are endless, and because it’s easier on your joints, it’s suitable for almost everyone. You can enjoy seeing more of your local area, as well as improving your fitness levels and losing weight. It can help lessen the effects of depression and anxiety, as well as helping to decrease stress levels. Cycling is also helpful for saving money, as you’ll be less likely to use your car as often. Keeping fit and saving money sounds good to us.

  1. 2) Invest in a home gym

A home gym is a great idea to keep fit without leaving the house. I know for some busy parents, getting to the gym just too much and not a good fit for your family. You can start off little and build it up, depending on how much room you have. If space is an issue, you can read more about the best folding treadmills so you can easily store your gym gear away. If you want to create the dream home gym, then firstly you need to consider your budget and the amount of space you want to dedicate to it. Then you need to decide what equipment you want in the gym. The basics such as a barbell and plate set, a bench, and a punchbag are great ways to start it off. You can then move on to spin bikes or any other equipment you want to try. If you really want that gym experience in the comfort of your own home, then add mirrors so you can watch your form. Also, ensure you use proper gym flooring to minimize noise and help your equipment last longer.

  1. 3) Go swimming

Swimming is a fantastic way to keep fit and tone up. This is something I wish I did!! Doing lengths in the pool works most of the muscle groups, and burns calories too. If you are new to swimming, most pools offer lessons so that you can learn the best techniques. There are also other classes to consider such as aqua aerobics or aqua jogging.

  1. 4) Dance the pounds away

If you want a fun way to exercise, then dancing could be what you need. It is suitable for all age groups and abilities – all you need is a positive attitude. You’ll enjoy dancing away to great music, and you won’t even notice that you are exercising. It also helps to improve balance and coordination, so you’ll soon master the moves.

  1. 5) Buy an exercise DVD

If you feel a little self-conscious to go to the gym, then purchase a fitness DVD. There are so many different ones out there that you can target any area of your body. You can also do anything from cardio to yoga, so you are sure to find something that suits you. The best thing is it can be done in the comfort of your living room, and you can take breaks when you need to.

  1. 6) Try rollerblading or skating

Both of these offer an excellent way to tone up your legs and have fun while losing weight. You have to concentrate to stay balanced, which helps improve the muscles in your buttocks. You’ll soon notice how great your legs are looking after a few sessions. It’s also something that you can do with the kids or even your family dog if you are really good 😉 

  1. 7) Have a goal

Always have a goal in mind! Short term or long term, either way, having a goal in mind for yourself helps keep us motivated. My current short term goals is to stay as active as possible throughout my pregnancy, all while keeping our little girl’s safety first! If you sign up for an event, such as a cycling tournament or 5k run, then you’ll be more likely to stay motivated. This can be useful if you know you can lack the motivation to keep fit. It helps keep you going on the days when you want to stay in bed. If you are looking to get in shape for a holiday, you can even try the old method of sticking a photo of yourself in great shape to the fridge to remind yourself why you’re sticking to your regime.

  1. 8) Keep it simple

Sometimes, it can be tempting to throw yourself into a new routine. This can often lead to burnout or feel less motivated when you don’t get the quick results you wanted. It can help to start off simple. Things like push-ups, calf raises, and crunches are all great ways to help tone your body, and combined with walking make for a great beginners routine. You can find some great circuit ideas to kickstart your workout regime.

  1. 9) Watch your diet

If you are putting in hard work with your fitness, it makes sense that you do the same with your diet as well. Make sure that you are eating the right foods, and cutting back on junk food and unhealthy snacks. This will help you lose weight quicker, and will pair with all of the hard work you are doing with your fitness to provide the results you are working towards. 

  1. 10) Always consult a health professional first

Don’t try a new exercise regime before consulting your doctor first. They will know of any medical issues you have, and also anything that may make certain workouts harder. They can also recommend exercises that will work for you, as well as nutritional advice.

  1. 11) Find a workout buddy

If you want to stay on track, then getting a friend to come along with you can work wonders. You’ll be depending on each other, so there’ll be no excuses. I workout my best when my husband and I are able to workout together, having someone else with you just seems to push you harder. 

  1. 12) Have fun with it

Exercise shouldn’t feel like a chore; you should enjoy doing it!  Finding the exercises that make you feel better are key to achieving results as you’ll be more likely to stick to them. It also helps when you have a workout plan that doesn’t involve the gym as you’ll find it harder to make excuses not to keep fit.

Have a great evening and start to your week everyone!! Thanks for stopping by today!

 

Quick Tips For A Lifestyle Change

For many of us, we all like the idea of a healthier lifestyle. But not many of us have the motivation to make it happen and then actually stick with it! It can be hard at first to develop the habits necessary to incorporate consistent healthy eating and workouts as well as everything else it takes to turn your life around. Which is why I thought it would be a great idea to share with you some quick and easy ways to get started. What this should do is create a good foundation for you to build upon. I hope it inspires you to consider your lifestyle and make some changes today. I have found many times when we are not happy or secure in our lives it has nothing to do with others, and strictly to do with something we need to change personally in our daily lives to start living out a consistent and healthy lifestyle

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Concentrate on what you eat

A lot of what we get out of our bodies is through what we eat. I tell every single client of mine that you can do killer workouts every single day, but if you are not fueling your body with what it needs and are giving it junk, those workouts will be nothing for you.  It’s important to nourish our body with the right fuel to get through each day. So gauging on cheeseburgers is just not going to cut it. For many, people start by considering a healthier balanced diet. Ensuring that they get all the vitamins and nutrients their bodies need. However, some people like to take the opportunity of a lifestyle change and consider a whole new way of eating. Perhaps considering things like vegetarianism, taking on the Whole 30 challenge, or trying the paleo diet. With all of these, many people are put off with what they can and can’t eat. But thankfully these days there is plenty of information online, recipe books to order and even a vegan baking course to consider. Making it much easier to make those lifestyle changes you want to do. If you are able to live out a balanced and clean mainly diet on your own without taking on an entire new way to eating, that is just as great! My advice with this is gain knowledge on the foods you are eating! What are you actually putting into your body each day.  Check out the major benefits of just making simple changes. Like why whole wheat is so much better for you than regular white breads, how adding chia seeds and flax seeds into your smoothy boosts your brain, why adding a big handful of spinach to your salads is so much better for you than simply using regular lettuce. RESEARCH! It’s all pretty interesting

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Take regular exercise

Exercise is a big way you can change your lifestyle. Many people will complain about their lack of energy or how breathless they can become when doing simple tasks. Your fitness levels are a big factor for how you feel. For some, the thought of heading to a gym each day puts you off because you feel you do not have the time, or you are intimidated by the gym (both valid thoughts but not excuses to not workout). Exercising regularly is more about just being more active. This might mean walking more, or utilising your home for workouts and exercises. Doing this a few times each week should slowly build up your fitness levels. I have been active my entire life, but it wasn’t until I did some personalized plans for me that I really noticed the changes that workouts make in both the physical but also mental aspect of my life. I’m currently putting 3 personalized fitness plans together for some very motivated people and I can’t WAIT for them to get started on their workouts! 

Work on your mindset

Many of us can forget the impact our mental mindset has on our lives. This is our biggest enemy, if you do not have a strong mindset, living out a healthy lifestyle can be so hard!  Comparisons are a huge part of this. So many of us get discouraged when trying to live out a healthy life because we compare ourselves to others, while some comparison is healthy and completely normal, if you find yourself feeling upset, defeated, or annoyed when comparing yourself, its time to step back and focus on YOUR life and YOUR journey, not others!  If we have a negative thought process, then the chances are we will talk and act in a negative manner. Consider your mindset and how things are for you at the moment. Do you see the glass as half full or half empty? This is where practicing positive thinking techniques could transform your mindset. Life is WAY too short to live in a negative mindset.  

Increase the amount of water you drink

Water is a great way to boost your lifestyle. Not only does it have a great effect on your skin condition and tone. But it can also lift your mood, boost your energy levels and aid you in to a better quality of sleep. All while keeping your body hydrated and feeling good. If you start with anything, then increasing your water to the recommended daily allowance of at least two litres a day would be a great place to start.

I hope this has inspired you to consider your lifestyle and make some changes. Have a fun filled Sunday all!!