Vitamins play an incredible role in our bodies’ most complex processes, and vitamin D (which is actually a hormone) is one of the biggest superheroes in the vitamin squad! This fat-soluble vitamin, which is sometimes called the sunshine vitamin because it comes from the body’s interaction with the sun, helps the body battle disease, assist in weight loss and stabilize the mood. But, for a variety of reasons we’ll cover below, many people don’t get enough vitamin D, leading to vitamin D deficiency or D-ficiency. If you have signs of a weak immune system, have difficulty losing weight or battle depression, boosting your vitamin D intake through supplements and safe sun exposure may be a great first step in treatment.
Why Vitamin D Matters
So why is vitamin D so important? The body requires this vitamin to absorb calcium and grow a strong, healthy musculoskeletal system, and not getting enough can cause soft, fragile and misshapen bones and rickets disease in children. According to the National Institutes of Health, studies indicate that low vitamin D levels are associated with serious and life-threatening diseases, including colon cancer, prostate cancer, breast cancer, cardiovascular disease, cognitive impairment and asthma in children.
Vitamin D is also thought to help reduce depression and anxiety. Studies show a significant connection between vitamin D and mental health, indicating that lower vitamin D levels correlate with higher levels of depression. There is also thought to be a connection between Seasonal Affective Disorder (SAD)—a disorder triggering depression due to
Bright and refreshing, this Avocado Dip or Chutney is infused with the aromatic scent of cilantro and mint. It’s creamy, spicy, tangy and will incite double-dipping. Accompany with your favourite local seasonal veggies and crackers to create a show-stopping platter. Easy, healthy and done in the blender – in literally 5 minutes!
I’m a sucker for anything dipped in chutney, but my all-time favourite is avocado-style – infused with fresh herbs. You’ll find me adding a dollop and slathering this spicy avocado dip on just about anything: eggs, salads, kebabs, vegetables, fish and even smeared on roti. MOUTHWATERING. What can I say, it must be the desi in me; as a kid, I watched mum make concoctions of chutneys and gosh did we relish them!
Why This Is The Best Dipping Sauce – For Just About Anything!
I think you’d agree that apart from adding a punch of flavour, dips and chutneys also offer an opportunity to experiment with various herbs and spices – until you discover that hit recipe.
If you’re on the hunt for an easy avocado dip for chips or nachos – this works like a charm. Because really, the dip is the best part. It brings oodles of flavour and nutrition. Not to mention, this is a prominent vehicle for us to enjoy local Ontario produce. Currently, we can’t get enough of local cucumbers, carrots, tomatoes and peppers.
This is the also best avocado dip recipe, if you’re intimidated by the thought of creating a dip. You
Looking for a perfectly creamy vinaigrette that goes with just about anything? Your search ends here with this Creamy Zesty Lemon Shallot Dressing!
We’re big fans of eating our green her at NS, and big salads are a daily meal staple. As you can imagine, we go through ALOT of salad dressing. Nothing against store-bought salad dressings, we finally had enough with the extra cost and plastic bottles. With this in mind, we set out to make a salad dressing at home to help kick the store-bought dressing habit, and we haven’t looked back.
We quickly fell in love with this recipe, and Creamy Zesty Lemon Shallot Dressing has become our new favorite go-to condiment to keep on hand. The fresh ingredients create complexity and flavor that store-bought dressings just can’t match.
Healthy Hack
We love pairing this Creamy Zesty Lemon Shallot Dressing with peppery arugula, dark kale, or romaine. This salad dressing can also be used as a dipping sauce for roasted veggies, raw veggies, tossed on quinoa or rice, used as a marinade, tossed on tofu or tempeh, or drizzled over other proteins.
FOUNDATIONAL FIVE
Learn how you can nourish your body at each meal by creating a Foundational Five Nourish Meal. This is McKel’s simple framework she’s used with thousands of clients in her decade as a Dietitian and now you can use it too!
The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step
The body is filled with bacteria. Live bacteria and yeasts are beneficial for overall health and though probiotics are most commonly bacteria, they can also survive and operate as yeast. Maintaining a balance of both good and bad bacteria is important for maintaining proper function of many body systems, specifically in regards to oral and digestive health.
According to our Hallelujah Acres experts, there are two ways to obtain these necessary microorganisms: Either from fermented food sources or by taking a high quality supplement.
Consuming Probiotics Naturally
For followers of the primarily raw, plant-based Genesis 1:29 diet, cultured foods are a great way to consume probiotics naturally.
“Cultured foods are a great source of probiotics that don’t kill live enzymes.”
According to our experts, cultured foods are a great source of probiotics as they are a way to consume the hard-to-absorb nutrients from raw foods, while still keeping the enzymes alive. This is because there is no heat involved in the fermenting process – also known as culturing. Thus, the enzymes remain and a number of other health benefits are also added. Improving digestion, cultured vegetables can also provide omega-3 fatty acids, B vitamins and many bioavailable minerals and vitamins.
Common cultured foods include sauerkraut made from fermented cabbage, pickles and tempeh, according to the Global Healing Center. Also popular for fermenting are carrots, kale, celery, turnips, onions, leeks, beans and parsnips.
However, though keeping a balance of bacteria is crucial for proper functioning, it is not always viable today. Not everyone is able to get an adequate amount of fermented food in their diet.
“From creation, the human body was designed to have a harmonious relationship with bacteria,” explained Hallelujah Health Acres health expert Olin Idol. “Bacteria are not our enemy in general. They reside on our skin, in our bodies, most predominately in our colon where they perform a host of functions – the production of B12 being one of them. Unfortunately, our diets and living conditions today are not conducive to supporting a healthy balance of these friendly bacteria. Rather than being in predominance, [bacteria] often fall to a minority and are unable to carry out the required functions, especially the production of B12.”
Probiotic Supplements
Did you know that there should be close to three pounds of bacteria in a healthy functioning intestinal tract? Though it may sound like a lot, it’s what’s needed to aid in the day-to-day function and maintenance of your immune system, according to “Unravel the Mystery” by Ann Malkmus. And of those three pounds of bacteria, 85 percent should be “friendly” flora. Though as Idol explained above, the production of B12 is no longer predominant in most Americans.
“Thus, we need to rebuild our friendly flora through discrete probiotic supplementation and raw fermented foods or we need to supplement with vitamin B12,” said Idol.
If you’re looking for a B12 supplement, Hallelujah Acre’s B-Flax-D is a great choice. Regular use of B-Flax-D can help ensure that you are obtaining a sufficient amount of vitamin B12, which helps in healthy cell formation, aids in preventing anemia and nerve damage and serves as an important component of overall health.
If you’re not getting enough probiotics through cultured foods such as sauerkraut, probiotic supplements are key.
Another option is probiotic supplements, which must have a high level of bacteria, such as our Professional Strength Probiotics. While many products available today merely claim that their capsules will make it all the way through the colon where they are intended to go, very few do. The Hallelujah Diet® Professional Strength Probiotic however, does in fact deliver up to 60 percent of its bacteria to the colon. Coating the GI tract with immune-fighting bacteria, these capsules can help to shield you from the bad bacteria that cause disease. Moreover, they’ll help you relieve discomfort related to the digestive system.
Packed with antioxidants and anti-inflammatory compounds, sweet northwest-grown cherries are a great addition to your diet –and may even play a role in stress relief! This post is sponsored by Northwest Cherry Growers. Sweet cherries taste like candy and boast a slew of health benefits. From anti-inflammatory properties to potentially enhancing sleep, cherries are a…
Learn how to make kale chips oven baked at home. Enjoy ‘as is,’ or add to salads and soups for crunch and added nutrition. This kale chips recipe is the ultimate Desi~licious snack – making it a perfect easy, and healthy ethnic recipe. Check it out!
Kale is well known for being good for us, but people seem to steer away from it, thinking that it’s either boring or tasteless. These kale chips are oven baked, and a great way to get out of the same ‘ole kale smoothie or raw salads routine – time to try something new!
Simply add these kale chips to a fresh and vibrant salad like this Chickpea Cucumber and Fresh Herb Salad or just snack on them to satisfy your craving for something crunchy and savoury. They’re low in calories, low carb and scrumptious.
Are Kale Chips (Oven Baked) Healthy?
Kale is regarded to be a superfood; it’s packed with vitamins, minerals, and antioxidants. Not to mention, it’s also high in vitamin K, which has shown to help with wound healing heal and repair. Plus, kale is high in vitamins A, C, and calcium, helping to maintain strong and healthy bones.
When cooking kale, stick to healthy cooking methods – most often, opt for baking, stirfrying, and of course, enjoy raw. It’s terrific in salads, soups, juices and smoothies.
It’s safe to say that incorporating kale into your diet is a great way to load up on nutrients and stay healthy!
Tuna melts are a staple in our homes when we want a quick yet hearty meal on a busy weeknight or a lazy weekend day so naturally we’d want to share one here. But this is no ordinary tuna melt, it’s fun and fresh and loaded with melty cheese and creamy avocado. We topped these…
Your liver is one of the largest and most important organs in your body. According to the Institute for Quality and Efficiency in Health Care, the liver converts the nutrients in foods you consume into beneficial proteins and substances for cells when they need them. Additionally, it takes unnatural, toxic substances – such as alcohol – and turns them into harmless materials before they disperse throughout the body.
Unfortunately, 3.9 million adults were diagnosed with liver disease in 2015 according to a national health survey by the Centers for Disease Control and Prevention. Of those diagnoses, deaths totaled 40,326. Common causes of the disease include viruses, alcohol use and obesity.
“Common causes of liver disease include viruses, alcohol use and obesity.”
Because the liver plays such a vital role in keeping your body in top shape, it’s important to give it the same love and care it provides for you. Here are four natural ways to protect your liver:
1. Cut the Unhealthy Habits
The liver is the body’s natural filtration system. When you follow bad habits, this critical organ becomes overworked and may not be able to process toxins efficiently. Drinking alcohol, for example, can disrupt the metabolism of the liver and lead to inflammation that causes scarring, also known as cirrhosis. Cutting this unhealthy habit will put less pressure on your liver and keep it in better shape.
2. Drink Coffee
Drinking a cup of coffee can give you that jolt of energy you crave in the
Sweet and salty ingredients come together to make these scrumptious Peanut Butter Chocolate Chip Pretzel Cookies. A better-for-you cookie recipe made with less sugar, rolled oats, and natural peanut butter (as well as gluten-free and dairy-free ingredient options). Get ready to sink your teeth into the most delicious, soft, warm, peanut buttery cookie! The addition…
A 6 step guide for how you can liven food when it tastes bland!
There’s nothing worse than taking the time to prepare a meal only to end up hating it and ordering takeout anyway. Unfortunately, we’ve all been there at least once before.
But how do you liven food when it tastes bad? Fortunately, we have a few tricks up our sleeves. The next time you’re cooking at home and things seem to go south real fast, we’ve got you covered.
We’re teaching you how to turn things around by using seasonings, spices, tips, and tricks to liven your food when it just tastes too bland to enjoy.
How To Liven A Bland Dish
We’ve all had that moment where we just can’t seem to get a dish right. Next time, instead of just giving up, we want you to know exactly how to make adjustments and turn things around all on your own.
We’re breaking this down step by step so the next time you’re left with a boring, seemingly tasteless dish, you’ll know exactly what to do!
Step 1: What Is The Texture Like?
First things first, how’s the texture?
The texture of a dish is extremely important for a few different reasons. Firstly, when we’re making something and anticipating it’s going to have one texture and it ends up with another, this can immediately turn us off from the item before even tasting the flavor.
Let’s use asparagus as an example. Have you ever bitten
Most people know that vitamin C is essential for proper immune function. It can protect against immune system deficiencies, cardiovascular disease, pregnancy health complications, eye disease, skin wrinkling…the list goes on. But did you know that the body cannot produce this essential vitamin on its own? It also doesn’t store vitamin C, making it critical to consider supplementation. Since you can’t rely on your body to produce, store or synthesize this vitamin, you must get it from your food or from dietary supplements. One great source is a recently developed, remarkable option: liposomal vitamin C.
Despite the advantages of taking a multivitamin or getting your vitamin C through various nutritious foods, liposomal vitamin C offers another way to absorb this immune-boosting vitamin, and it may be the most beneficial. It’s a lipid-encapsulated form of vitamin C that is shuttled without digestion into the bloodstream, right into the cells of the body. This makes it the most absorbable form of the vitamin available.
“Fall is on it’s way and flu season is near. Vitamin C is necessary.”
Summer’s coming to an end and fall is on its way, which means flu season is near. Now’s the perfect time to educate yourself about vitamin C and learn about the best way to boost your immunity and support healthy aging. In this article, we’ll take a deep dive into liposomal supplements, the benefits of liposomal vitamin C and some of the ways to incorporate more vitamin C-rich foods into your eating
Sweet and salty ingredients come together to make these scrumptious Peanut Butter Chocolate Chip Pretzel Cookies. A better-for-you cookie recipe made with less sugar, rolled oats, and natural peanut butter (as well as gluten-free and dairy-free ingredient options). Get ready to sink your teeth into the most delicious, soft, warm, peanut buttery cookie! The addition…
As the summer winds down and the farmer’s markets ramp up, we thought you would enjoy a little guidance on which of the fruits and veggies you find at the farmer’s markets would be the best to consume while they are in season:
Tomatoes
These garden greats grow en masse in summertime and you can just taste their goodness. Their high levels of the antioxidant lycopene are known for possible prevention of several types of cancers, so eat them up this and every summer. The summer tomatoes have the best flavor you will ever find.
Watermelon
She’s the Queen of summer fruits. Extra-hydrating, super tasty and yes, really good for you. Loaded with energizing vitamins B and C, watermelons are also anti-inflammatory. Think bug bites, allergies, and that ankle sprain from the tennis game. Watermelon is a good source of potassium and works as an antioxidant. It helps fight certain types of cancers and contributes to heart health.
Berries
Summer is berry season and no matter which ones you call favorite, they’re loaded with super goodness to keep you vibrant and healthy all season long. Studies have also linked a dietary increase in antioxidant-rich foods to better protection against the sun’s harmful rays. In fact, blueberries are nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. Blueberry phytochemicals inhibit growth and metastatic potential of MDA-MB-231 breast cancer cells. (Adams, LS., Phung, S., Yee, N., et al. Division of Tumor Cell Biology, Beckman Research Institute of the City of Hope, Duarte, California
According to the Arthritis Foundation, arthritis is the leading cause of disability for adults living in the U.S. About 54 million people have been diagnosed with arthritis, and nearly 300,000 babies and children live with some form of arthritis or rheumatic condition. As you can see, joint pain impacts a large portion of the country, making it difficult for many individuals to live their healthiest, most fulfilling lives.
But joint pain doesn’t have to be inevitable, and neither does the development of arthritis. By better understanding this chronic condition, what causes joint pain and the best solutions for easing such discomfort, we can reverse these unfortunate statistics and become a healthier country.
You don’t have to let joint pain get in the way of living your best life. In this article, we’ll help you develop a broader understanding of how to ease joint pain, and how you can use certain vitamins and supplements to support a healthier body.
What causes joint pain?
Joint pain is most commonly caused by injury, impacting the ligaments and tendons that surround the joints, but that’s not the only factor. Inflammation, infection or cancer of the joints may be what’s causing the pain and discomfort, but it could also be some of your current lifestyle that’s making it more difficult to manage pain and live comfortably.
For instance, consider your day job. Are you constantly on your feet? Or, do you sit at a desk from 9 to 5, five days a week? Both of these
These tempeh recipes are nutritious, delicious, and simple to make and a great way to add more plant-based proteins to your diet!
Whether you already eat mostly plant-based food or you’re wanting to start eating more a more plant-based diet, tempeh is a nutritious and versatile protein to add to your meals.
Part of eating well is finding nourishing foods that you enjoy and are easy to make. So as you’re exploring the recipes below, try a few to find a couple that you like enough to add to your regular meal planning. It’s so important for your meals to be both nutritious and delicious!
In this article, I’ll t
What is Tempeh?
Tempeh is a plant-based protein food that originates in Indonesia. Traditional tempeh is made from soybeans that have undergone fermentation, which is a process in which carbohydrates are broken down by bacteria and yeast. The soybeans are then pressed and bound together to form a dense, cake-like patty. In addition to soy-based tempeh, there are several other variations of tempeh available as well, including tempeh made from beans, flax, barley, or wheat.
There are plenty of benefits of tempeh that make this plant-based protein worthwhile to add into your weekly meals, from it’s high-protein and antioxidant content to its ability to support gut health.
6 Tempeh Recipes to Try
Tempeh has a firm texture and nutty yet earthy taste. Like other soy products such as tofu, it also easily takes on the flavors of whatever it’s cooked
There are so many things to love about summer. Between the sunny days and warm nights, outdoor activities and holidays spent with family and friends, the sunshine season is equal parts relaxing and entertaining. Another reason to get excited for summer – for us plant-based eating folks especially – is the fact that it’s prime time for the farmer’s market! All of the local farmers are setting up shop down the street to share the delicious local produce you can use in juices, salads and other wholesome meals.
If you want to make the most of your visit to the market, here are a few tips and tricks about reserving your produce and understanding which fruits and vegetables are best to buy during the summertime:
Best Produce to Purchase
The summer market provides a variety of delicious plant-based goods for followers of the Hallelujah Diet. Plus, this is one of the freshest and safest places to purchase your produce, as long as you know how your farmer handles his crops. Understanding if the produce is organically grown and free of harsh chemicals and pesticides is key. Here are a few fruits and veggies we highly recommend grabbing:
Peaches make a delicious snack and can be used in many dessert recipes! Remember to pick peaches that are firm if you want them to last a few days. Tomatoes can be used in salads or chopped and tossed with olive oil and enjoyed as an appetizer. At the market, avoid tomatoes
Prostate cancer affects a large portion of the U.S. population. According to the National Cancer Institute, there were 3,120,176 men living with prostate cancer in 2015. Generally, the average man has an 11.2 percent risk of developing the disease at some point in life. However, poor diet and a lack of exercise can increase the risk.
Here are a few tips on how to reduce your risk of prostate cancer:
Get your fats from plants
According to the Mayo Clinic, men who eat high-fat diets have a greater risk of prostate cancer than men who eat low-fat diets. In addition to eliminating fatty animal products from your meals, you should attempt to get all of your fats from plants. This keeps in line with God’s Original Diet from Genesis 1:29, which is completely plant-based. Olive oil, nuts and seeds are great sources of vegetable-derived fats.
Eat more fruits and vegetables
Fruits and vegetables should make an appearance in each of the day’s meals. Compared to processed foods that are common in the American Standard Diet, plants contain many more nutrients and no harmful preservatives.
Healthline recommended eating natural foods that are red in color. Red foods such as tomatoes and watermelon get their distinct color from a nutrient called lycopene, which is also an antioxidant. Other foods that contain lycopene are: grapefruit, papaya, red cabbage, mango and carrot.
Foods high in the anti-oxidant lycopene could help to reduce your risk of cancer. Reduce or eliminate dairy products
Your oral health is more important than you think. Bad breath, irritated gums, soreness, and cavities found in your teeth can pose even greater risks to your well-being. Referring to the mouth as the “window to your overall health,” MayoClinic reported that poor dental hygiene can lead to endocarditis, cardiovascular disease, diabetes, osteoporosis and other debilitating diseases.
To ensure your mouth remains healthy and creates a thriving gateway to the rest of your body, consider the following tips for optimal oral health:
Practice Healthy Oral Habits
Your parents likely drilled brushing and flossing into your head as a child. You must continue following these health oral habits as you age, and consider implementing them into your routine more often. Brush twice a day and floss at least once, whether it be in the morning before work or at night right before bed.
“Water flossers use high pressured water to remove plaque from teeth.”
If you’ve struggled to keep up with a flossing regimen in the past, you may consider a different option for cleaning between your teeth. Water flossers use high pressured water to remove plaque from teeth, making it less difficult to floss for those with arthritis.
Visit your Dentist Regularly
Your day-to-day home regimen may be working for you, but it’s not enough for keeping your oral health completely in check. Visiting the dentist on a regular basis is key to overall wellness. When you visit an oral specialist, he or she can check for cavities, determine
We all can benefit from strengthening the connection to our food, where they were grown, and how they end up on our plates.
One of the golden standards for deepening this connection to our food is to grow it ourselves! Gardening comes in so many forms, large scale gardens taking up acres of land to having a small windowsill garden in your kitchen. And yet, both beneficial and supporting your health no matter how big or small you can garden.
If you’ve been following my personal journey for the past year, you know that my husband and I are changing our lifestyles and moving out in the forest of TN so live more sustainably and homestead. This process is a dream come true and one that includes gardening!
Through this journey I’ve learned so many tips, tricks, and basic skills to make gardening and growing your own food incredibly joyful and easy. Here are what I’m deeming as the top easiest vegetables to grow.
Why You Should Try Growing Your Own Foods
If you’re able to grow your own food, then this practice is a must!
If you’re unable to grow your own food or simply aren’t lit up by the idea after you try it out once, then the next best action to take is to seek out your local farmers and support them by signing up for a local CSA where you can reap all the health benefits of consuming local and fresh produce and support farmers.
Most people can live about 40 days without food; they can live about 4 days without water, but they can’t live more than about 4 minutes without oxygen.
As you read these words, your chest is softly, rhythmically, and automatically rising and falling as air enters into and exits your lungs. You probably weren’t even consciously aware of this until I called it to your attention. Yet, without this intake of air, which contains oxygen, your physical life would come to an abrupt end. The Bible says:
“And the Lord God formed man of the dust of the ground, and breathed into his nostrils the breath of life: and man became a living soul.”
~ Genesis 2:7
Clearly God used two separate and distinct steps in the creation of man.
First, He formed man of the “dust of the ground”; when a body is placed in the ground, it eventually reduces to the same ingredients from which man was originally formed: mineral ash or “dust of the ground.”
So after step one, God had nothing but a dead, lifeless body to work with – it is devoid of LIFE.
Why is it motionless and lifeless? What makes the difference between life and death?
Answering these questions brings us to the most basic and important substance in man: oxygen! It is an ingredient of such monumental importance that without it, life is absolutely impossible.
God breathed into Adam’s dead and lifeless body the “breath of life,”
Lacto fermentation is more than a food preservation technique. Consuming fermented foods – rich in probiotics – can help to boost the population of good bacteria in your gut, which creates a protective barrier against germs and viruses. This guide discusses the fermentation method and the best tips to help you ferment vegetables at home.
Lacto Fermented foods benefits
As a registered dietitian, I’m often asked, “Are fermented foods good for you?” There’s no denying; a lot of interest and excitement exists in this area. Research links the beneficial health effects of fermented foods to the fact they’re a source of good bacteria or probiotics. What’s more, probiotics may improveimmunity, and certain strains could even help prevent specific allergy symptoms. Because many of us don’t get enough vegetables in our diet, I’d say, enjoying fermented vegetables is a simple way to integrate them into meals – with all the added benefits of healthy bacteria.
It’s important, though, to consider that each person’s response to probiotics can vary, and the type of strain, as well as the quantity, can impact results. It goes without saying; consuming fermented foods – rich in probiotics – helps to boost the population of good bacteria in your gut. This creates a protective barrier against germs and viruses.
Besides gut-protecting probiotics, fermented foods are also easier to digest. For example, when milk is fermented to make kefir, some of the lactose (milk sugar) is broken down. This may be helpful to those struggling with
While pregnancy can be one of the most amazing and heartwarming moments in a mother’s life, complications that occur down the road can make the journey more stressful and painstaking. For example, women who develop gestational diabetes while carrying have to pay closer attention to their lifestyle habits to ensure their own health and the well-being of their newborn.
According to the Centers for Disease Control and Prevention, 2-10 percent of women in the U.S. develop diabetes during their pregnancy. Gestational diabetes occurs when women develop high blood glucose levels while carrying, and can’t keep them down on their own. While the cause is unknown, it is said that an imbalance of hormones results in insulin resistance, leading to hyperglycemia.
Symptoms and Complications
According to the American Pregnancy Association, some of the common signs and symptoms that you have gestational diabetes include unusual thirst, frequent urination, fatigue, nausea, blurred vision and frequent infections of the skin, bladder or vagina. By the 24- to 28-week mark of your pregnancy, you’ll take a glucose test which tests the sugar in your urine or blood to reveal whether you have gestational diabetes.
If your test is positive, your doctor will discuss some of the complications that may occur after you give birth. Those include:
Developing Type 2 diabetes. Nearly 50 percent of women with gestational diabetes will develop Type 2 later in life. Large birth weight. Your baby is more likely to be 9 pounds or more at birth, which may make
Summer offers the perfect opportunity to take advantage of Mother Nature’s fitness center. The great outdoors is a beautiful landscape for running, jogging, stretching and just about any other activity you can imagine. But even if there’s no rain or clouds in the forecast, it’s very important to pay close attention to the temperature. Exercising in the heat isn’t only exhausting, but it can also be very dangerous.
To ensure you’re making the most of your workout while keeping your overall wellness in mind, consider the following tips:
1. Check the Forecast
Is the sun supposed to stay out all day? Is the temperature going to be 80 degrees Fahrenheit or higher? Will there be a breeze to cool you down when the sun shines through the clouds? Checking the forecast before an outdoor workout can save you from experiencing heat exhaustion.
2. Wear a Heart-Rate Monitor
Another important aspect of exercising in nature is tracking your heart rate. That’s because when it’s hot outside, your body is naturally forced to work harder. If you wear a heart-rate monitor, you can better understand how hard you’re pushing yourself without going too far.
A wearable fitness tracker can help you monitor your heart rate with ease.
“This is where a heart-rate monitor comes in handy,” gym owner Todd Durkin told Fitness magazine. “You can make sure you’re not pushing yourself too hard in warm-weather conditions, which can up your risk of heat exhaustion or even heatstroke.”
The ultimate healthy green smoothie for on-the-go, made in under 5 minutes with plant-based protein, greens, healthy fats, and fruit!
The title says it all. The 5 Minute Spinach Smoothie is one of my go-to green smoothie “recipes” that I make if I’m in a bind and don’t have all the ingredients to make my Stripped Green Smoothie.
It’s a great recipe for if I’m in the mood for something else or if I want to share this smoothie with friends and family who are new to the whole “green smoothie thang.” Just like my Creamy Ginger Green Smoothie, this 5 Minute Spinach Smoothie is great to ease into the world of green smoothies with spinach, bananas, and natural sweeteners.
Spinach is a great green to use for beginner green smoothies for a couple of reasons, starting with the fact that it’s easy on your blender. Most of my clients and readers ask me about what greens they can blend in standard blenders, and, well, spinach is the one.
Spinach is naturally very delicate in texture and flavor which brings me to reason numero dos why this smoothie is great for beginners – it tastes great! The slightly sweet and subtle flavor of spinach goes really well with fruits, healthy fats like almond butter or avocado, and especially with plant-based protein powders. They all blend beautifully together for a really friendly spinach smoothie.
Spinach is also loaded with nutrients like iron, calcium, vitamin K, vitamin A, vitamin C, fiber and much
With summertime comes warmer temperatures. That means swimming, soaking up the sunshine and playing in the yard with the ones you love. It also means making sure the family stays hydrated and well fed with something sweet and delicious!
Whether you need a few new snacks to add to the weekly menu, or you’re looking for something different to bring to the next get-together, the following primarily raw, plant-based desserts make the perfect options for summertime.
1. Pear Pecan Ice Cream
You won’t believe this frozen treat is dairy-free – it tastes just like real ice cream!
Ingredients:
4 cups chopped pears 1 cup pecans 1/4 teaspoon allspice 1 cup pear juice 1 teaspoon vanilla 6 tablespoons honey 1/4 teaspoon unrefined salt Use raw pecans to complete this decadent summer treat.
Directions:
Simply place all ingredients in a food processor, blending until mixture is smooth and creamy.
Once you reach the perfect consistency, pour into a medium bowl or container and cover with plastic wrap. Place in the freezer to set for at least four hours. Enjoy!
2. Frozen Carob Bananas
These delicious treats makes the ideal snack for the family on hot summer afternoon.
Ingredients:
1 cup carob powder 1 cup liquid raw honey 4 bananas, ripe but firm Walnuts or almonds – chopped fine 4 wooden skewers
Directions:
Prepare a cookie sheet with wax paper. Set aside.
Place one skewer into each banana. Gently dip bananas in honey, roll in carob powder and
Looking for a Spring or Summer side dish? There’s nothing easier than this grilled vegetables recipe. It’s a quick and easy way to bring out the best flavour in seasonal vegetables. This colourful platter is my go-to when I want to do the least amount of work in the kitchen. Whether you use your BBQ or the oven grill – just watch these veggies vanish from the table! Grab the recipe!
I’ve been making this grilled vegetables recipe for decades (literally!). Fair to say, these are the best grilled vegetables-ever! First and foremost is the fact that it’s the simpliest thing since sliced bread; grilled vegetables are ridiculously easy and healthy to pull off: simply wash and prep your favourite seasonal vegetables, add a dash of extra virgin olive oil, sprinkle some seasoning, and you’re in business. We typically grill up a large batch and use them in an array of recipes. And of course, we can’t resist but munch on them ‘as is,’ too!
They pack in so much flavour and are a great way to embrace seasonal produce.
After my vegan BBQ recipe collection, I shared last week, many of you asked for even more seasonal vegetables recipes – so here you are:)
Whether you use your BBQ, or the oven grill – just watch these veggies vanish from the table! Click To Tweet
Let’s talk about some of the vibrant ingredients in this recipe, shall we?
The word “fat” comes with a bad connotation. The idea of following a diet that’s loaded with fats sounds unappetizing and concerning for your overall well-being. However, there are numerous foods containing the healthy fats your body needs to thrive.
“Eating the right kinds of fats feeds both the body and brain, all while keeping us full longer, so we’re not as tempted to overeat or binge on sugary, crash-inducing snacks,” wrote Business Insider contributor Hilary Brueck.
Read on to learn about how beneficial the right kind of fats can be, plus the ones you should consider incorporating into your diet:
Benefits of Healthy Fats
By consuming fats, you’re giving your body a major source of energy through which to thrive. According to Harvard Health Publishing, fat is necessary for building cell membranes and helping your body absorb vitamins and minerals.
“Not all fats are created equal.”
But as you know, not all fats are created equal. Saturated and trans fats are the worst kind, as both increase the amount of bad cholesterol that enters the blood system. Bad fats also lead to inflammation, which can cause numerous debilitating diseases. All of the burgers, French fries, pizza and other greasy junk foods are loaded with these bad fats that can harm your body.
Incorporate These Healthy Fats Into Your Diet
On the other end of the spectrum, monounsaturated and polyunsaturated fats are considered “healthy” fats. These fats have the ability to help lower cholesterol levels, protect against heart disease and more.
I’m willing to bet just about everyone has experienced emotional eating at one point or another in their lives. That’s normal — we’re all human.
However, when emotional eating starts to become a habit where you’re experiencing perpetual, repetitive grief from it, it’s time to do a deep dive into those emotions and create some healthier practices for navigating them.
When left unaddressed, emotional eating can cause a great deal of added stress, anxiety and guilt. It can ultimately lead you down a pathway towards an unhealthy relationship with food and possibly cause further mental and physical health challenges.
Let’s explore exactly what emotional eating is, how to determine if you’re doing it, and a few ways you can begin coping with your emotions differently.
What is Emotional Eating
Emotional eating is when your emotions — anything from boredom to stress or grief — are guiding what, when, and how much you eat, rather than your physical hunger signals.
Emotional eating doesn’t just have to be in response to a major life event or intense news. It can also take place in response to day-to-day emotions such as boredom, loneliness, stress, anxiety and even excitement.
It’s characterized by a loss of control around food while in an emotional state. Not only do we reach for food when we’re feeling emotional, but we often lack the ability to know our limits and exert restraint.
One of the most luxurious ways that a woman can pamper herself is with a good mani-pedi, but many women don’t realize that a manicure or pedicure can have a negative impact on their overall health and wellness. In fact, there are certain ingredients and chemicals that are often used in the nail salon which might lead to hormone disruption and potentially cause cancer!
If you enjoy having your nails done, then there are a few things that need to be considered when you are choosing a nail salon:
Parabens and Hormone Disrupters
Many beauty products contain parabens, which are used to reduce microbial growth and improve the shelf-life of the product. It is estimated that these parabens are added to over 13,000 beauty and household products, including items that might be found at your nail salon.
“Parabens are added to over 13,000 beauty products.”
These hormone disrupters are dangerous because they can impact the hormonal function within your body which has a domino effect on many other aspects of your overall health. The endocrine system controls the systems that regulate your sexual hormones, sleep hormones, metabolism, growth development, and more. When you use beauty products with hormone disrupting ingredients, then you will likely experience other side effects in many areas of your overall health and wellness.
Whether you do your own manicure at home or you prefer to visit the nail salon, make sure that you are using products that are free of parabens.
We may know how important it is to get active and to lead healthy lifestyles, but for some people, that is harder because of financial stressors that can put roadblocks in our path towards health. While it’s unfortunate, living a healthy lifestyle can be fairly expensive. Fresh foods like fruits and vegetables tend to cost more than their unhealthier counterparts, and gym memberships can be several hundreds of dollars a month. While many want to live a healthy lifestyle, they may find that financially it’s difficult to commit to this decision to dedicate their time and money to a gym. Luckily, there are ways to bring a gym to you which will save time and money. This article dives into how to create a home gym.
You can create a home gym for a variety of budgets and reasons. For some, they’d prefer to work on their health in the privacy of their own home without the possibility of anyone judging them. Others may need to focus on monetary savings and can’t commit to a monthly gym membership right now. Some may have longer commutes to work that make finding the time to drive to a gym, change, workout, then drive home and get everything ready for the next day simply impossible. Creating a home gym can be a wonderful solution for all of those problems listed.
Follow these steps on how to create a home gym to create the perfect workout space for your needs.
Dedicate an area to your gym space. Even if you don’t have a spare bedroom, you can still carve out a chunk of space to be your gym. If you’re tight on space inside, look at your back porch and see if there’s an area there that could work for your equipment.
Determine your budget. Knowing what you can spend on this project is the second place to start once you’ve determined the area you can put the gym in.
Determine what equipment you’re going to buy. Depending on your needs and wants, your home gym can be as fancy as a regular gym with all the equipment or it can be minimal to meet your needs and offer you simple workouts you can complete daily. If you prefer running outside, then there’s no need to spend money on a treadmill or elliptical machine. Same if you have a bike you like to ride outside in your neighborhood. If you can’t afford a high-tech weight machine, look at ordering several sets of differently weighted dumbbells or kettle bells. You can complete all necessary strength training workouts with those, and they are much more affordable than a large machine.
Search for deals. Depending on what time of year you are searching for this equipment may allow you to save money. Searching at the new year can help you to save on workout equipment as many stores are offering sales relating to New Years resolutions.
Setting up the Gym
We suggest putting some rubber flooring down underneath your equipment to protect your current flooring from potential cracks, dings, and damage. There are many versions of rubber flooring, some that piece together like a puzzle, others that are a flat piece that you can cut to size.
Set up your area with enough space for you to move around and do your workouts in. Don’t put yourself in a corner or in too tight of an area where you are unable to move comfortably, and if you have equipment, have enough space around each one that a friend and you can use the equipment without causing injury.
Add a few mirrors to help you perfect your form and ensure that you are not lifting in a way that you can cause damage to your muscles.
Enjoy the Gym
Get your workouts in and enjoy your new workout area that inspires you to be your best self.
Women and men have a lot of differences between them, and the ability to lose weight at a fast pace is one of them. Think about that time you and your husband decided to make a lifestyle change together – you went to the gym, started eating healthier and dropped your bad habits all at the same time, yet the results popped up much faster for him than you. Why is that? According to endocrinologist Ula Abed Alwahab, MD, genes are most likely to blame.
“We hear this all the time, and it can be frustrating for women,” Alwahab told the Cleveland Clinic. “But unfortunately for women, their genetic makeup can make losing weight a little more challenging.”
Factors that contribute to the difficulty for women include lowered metabolic rate, affects of pregnancy, menopause and other conditions brought on by hormone imbalance. All of these changes in your life can make losing excess pounds and maintaining a healthy weight seem less attainable when you’re following standard tips and tricks.
But that doesn’t mean you have to sit around and let the weight gain ensue. There are plenty of changes – specific to women – that you can make to help the pounds shed quicker. Consider the following tips for losing weight:
Avoid Refined Sugars and Refined and Starchy Carbohydrates
According to Healthline, one of the most important factors to losing weight for women is by cutting the sugars and starches out of your diet. Because your body uses carbohydrates for
In many ways, humans have become stagnant. As technology continues to race forward, we find ourselves glued to different pieces of technology more and more, which is turning out to be quite harmful to our health. The majority of people have jobs that require extended amounts of time spent sitting at desks and working on computers or paperwork. While you wouldn’t think this is one of the worst things, what studies are finding is that this sitting and not moving is very detrimental to our health in numerous ways from our cardiac health to even potential links to cancer. One study even called sitting the new smoking. No one wants to be inactive so much that they are unable to live a healthy lifestyle or are sitting by while their bodies become damaged.
We’ve compiled some benefits of moving around to help encourage you to remain active in your life, even if you find yourself tied to your computer, tablet, or a desk in some form.
Enhanced mood. That’s right, living an active lifestyle and moving around intentionally each day can lead to an enhanced mood. Part of that comes from the endorphins that get released when we exercise. These endorphins are signals to our brain to lift our moods and make us feel happier. If you’ve ever heard the term runner’s high, that’s just endorphins being released. Running isn’t necessarily the only reason you can get it, as any form of cardiac exercise will help you to reach that endorphin “high.” Not only can this enhance your mood, but numerous studies have found that exercise is extremely beneficial to those who may suffer from mental illness like anxiety or depression. Exercise has been found to alleviate symptoms of both and allow you to live a happier, healthier life if you do suffer from those issues and are searching for more all-natural methods to help treat it.
Healthier lymphatic system. You may not know much about your lymphatic system other than you have lymph nodes all over your body, and they can sometimes swell up around your neck when you are getting a cold or the flu. It’s a bit more complicated than that as we have lymphatic fluid that is all around our bodies. However, while we know our circulatory system is always working because of our hearts, the lymphatic system doesn’t have a pump in the same way. The only way to keep this fluid from becoming stagnant is to keep moving. Moving around allows you to move the fluid and keep it moving throughout your body rather than becoming stagnant.
Protect your bones. We’ve all heard that it’s important to build healthy bones and muscles, by eating foods rich in Calcium, but there’s more to it than that. As we age, our bones are more likely to deteriorate, which is why it’s important to start living a healthy and active lifestyle as soon as possible. Living this active lifestyle will build up your muscles which will also build up your bones and strengthen bone mass and density. Not only that, but the higher impact exercise you do, such as running versus walking, the greater you benefit your bone growth.
Enhanced cognitive function. As we age, unfortunately, we all start to decline cognitively. For some, it’s more noticeable than for others, but while it’s important to focus on mind games to help keep the brain sharp, physical exercise also assists with this. While it’s important to start living an active lifestyle early on to protect your cognitive abilities, you can still improve it even if you are later in life. Any extra physical activity will help increase brain activity and thus improve your cognitive abilities.
Decrease cardiac issues. This one is pretty common knowledge, but still worth mentioning here. Moving around more gets your blood pumping more, which helps you to build up your heart. Your heart is a muscle, and just like any other muscle in your body, it needs to be worked on to help it to improve and become healthier in the long run. If you don’t work on it, it could increase your likelihood for cardiac issues down the road, so it’s important to move around and get at least 30 minutes of mild to moderate exercise each day to keep your heart healthy.
We know how important a healthy lifestyle is, and with all lifestyles, exercise is not enough. The SAD (Standard American Diet) that most Americans consume counteracts the benefits that exercise offers to your health, which is why it’s important to not only move around a lot each day, but also to follow a raw foods diet to help ensure that your body is as healthy as possible. The raw foods diet focuses on giving your body only all-natural foods that are rich in vitamins and nutrients to help nourish it rather than put chemicals and preservatives in your body. Check out our selection of products to assist you with your healthy lifestyle.
As we’re moving into the summer months (yay!) that also means that there’s a whole variety of foods that are now available to you and so many great summer recipes we can now make.
Of course, you can simply eat the produce on its own, but I really love incorporating these things into my meals so that I’m getting plenty of fruits and veggies throughout the day.
There’s three things that I always strive for with our recipes: making them nutritious, delicious, and easy. When you truly enjoy the food you’re eating, you’re nourishing yourself well, and it’s easy for you to make, you’re going to be so much more consistent with your healthy eating habits. And we know consistency is key for making you feel your best on a daily basis and caring for your long-term health.
As you’re thinking about what summer produce to buy and what summer recipes to make, ask yourself what recipes really excite you — which use your favorite fruits and vegetables and which use some new ingredients that maybe you don’t use as often?
Have fun in the process and you’ll notice yourself naturally choosing nutrient-dense foods and recipes that you enjoy.
These are a few of my favorite summer recipes! All of these are gluten-free and dairy-free to support those of you with any allergies, sensitivities, or special diets.
In this article, you’ll find:
Breakfast Ideas Side Dish and Salad Recipes Dinner Ideas Dessert Recipes Drink and Cocktail Recipes Summer
If you eat foods common in the American Standard Diet, there’s a good chance you’re not treating your body well. In Genesis 1:29, God tells us what kinds of foods we should be eating, but few of today’s modern meals adhere to this guidance.
These seven foods are likely to make you gain weight:
1. Soft drinks
Added sugars have no place in God’s Original Diet, so it should be no surprise that sugary soft drinks will make you gain weight. In fact, a can of soda has no nutritional value at all. According to Healthline, calories derived from sugar do not make you feel full. Therefore, your body absorbs additional calories, but still wants more. Meanwhile, high levels of sugar can lead to serious conditions such as type 2 diabetes, heart disease and liver disease.
2. Pizza
A staple of the Standard American Diet, pizza is available on every other street in just about every town throughout the country. Pizza may contain a few vegetables, but the other ingredients have little nutritional value. Plus, most pizzas from fast-food restaurants are very high in calories, which contribute to weight gain.
3. Bread
White bread is made from refined wheat that causes your body’s blood sugar levels to spike after consumption. The gluten contained in bread can also trigger various immunodeficiency diseases such as fibromyalgia and multiple sclerosis.
Though whole-grain breads are often advertised as healthy, they are really only healthy in relation to white bread. According to Healthline, whole
This summer we are excited to announce our biggest transformation challenge EVER! With a prize pool of £8000, we are on a mission to motivate and inspire you to create a jaw dropping transformation this summer.
Flights and foreign holidays may be cancelled due to COVID-19, but the journey you are about to take is the best journey of all – let’s call it TRANSFORM-20!
2020 can actually be the best year of your life. This can be the year that you FINALLY had the time and space to put all your energy into your own health and wellbeing and become the version of you that you know you can be! Working on yourself, improving your health and wellbeing, and becoming the best version of you is one of the greatest gifts that you can give yourself! There is no better project that you can work on.
This time of lockdown and social distancing gives us all the perfect opportunity to put all our energy into our transformation without having to worry about nights out with friends, wedding invites, lunch dates and meals out. We all love to get out and enjoy food and drinks with the people we love, but it can be a distraction when we want to live life at a healthy weight. Just imagine how amazing it will be when things open up again and we can go and enjoy a full social life, looking and feeling our best.
I was six when my family and I moved to the UK – a country, nothing like Pakistan. I didn’t know a word of English; there were no samosa carts on the road, it was exceptionally quiet, and people looked different. In short, my limited existence had very little experience being brown outside of South Asia.
I was apprehensive but excited, ready for my life to revolve around fun, food and a European love story. However, when I started school, I was visibly different. My lunches consisted of chapatis and leftover curries. There was a stark difference in my family life in comparison to my new friends. I would try and speak English, but with a different accent. But most importantly, I did not look like them.
But this wasn’t the first time I’d experienced being “different.” During the course of our life in Pakistan, I’d faced my fair share of colourism from, (un)surprisingly, my own community. As a child, I was encouraged not to play in the sun because it would ruin my “light skin tone.” Children around me were repeatedly told not to drink chai because it contained “skin darkening properties.” And to this day, South Asian children are taught names of fairness creams before they are taught how to read.
There’s something sensational about summer that inspires a tasty and refreshing boost in your diet. The sweet array of fresh fruits and vegetables grown right in the garden makes it easy to concoct your own fresh raw juices, smoothies and salads. There are so many delicious ways to make use of the sustenance God blessed us with to fuel our self-healing bodies.
This summer, why not vow to take control of your health and drop all of the refined sugars and processed fats? Not only will you feel better about doing it, you’ll look better along the way as well.
Stay hydrated and properly fueled this summer with some of our favorite salad recipes. As always, select organic fruits, vegetables and spices whenever it is reasonably possible.
1. Bistro Not-Tuna Salad
Don’t rely on animal-based products for nutrition. Instead, try this “tuna” salad for your next picnic!
Ingredients:
2 cups raw sunflower seeds, soaked for at least 1 hour, and rinsed 2 stalks celery, finely chopped 1/4 cup red onion, minced 1/2 cup red grapes, sliced into small rounds 2 cloves garlic, minced 1/4 cup parsley, finely chopped 2 tablespoon fresh dill, finely chopped 1 tablespoon Dijon mustard 1 tablespoon apple cider vinegar 1 tablespoon lemon juice 1 1/2 tablespoon vegan mayonnaise 1/2 teaspoon sea salt, or to taste Freshly ground black pepper to taste 1 ripe avocado, diced Use ripe avocado to help bind the “tuna” salad mixture together.
As a faithful follower of the Hallelujah Diet, you’re likely aware that avocado is a healthy fat that comes with a multitude of health benefits. It’s loaded with monounsaturated fatty acids, has more potassium than banana and has the potential to help lower your cholesterol and triglyceride levels. But have you ever considered the power of its pit? The avocado seed is also incredibly nutritious, so you may want to stop throwing it in the wastebasket!
Here are a few health benefits of avocado seed, plus the proper way to eat and prepare it:
Health Benefits of Avocado Seed
While the avocado itself harbors many health benefits, Step to Health reported that 70 percent of the advantageous amino acids are found in the fruit’s pulp! Avocado seed is a true powerhouse when it comes to nutrients, containing protein, carbohydrates, phosphorus, sodium, zinc and more, according to Organic Facts. Consider the following reasons to add avocado seed to your plant-based eating regimen:
1. It helps burn fat. The pulp is loaded with soluble fiber, which can help you feel fuller and more satisfied over a long period of time. Plus, it naturally contains fat burning elements!
2. It prevents cell aging. Its antioxidant content protects the brain from free radicals.
3. It reduces cardiovascular disease risk. Because of its amino acid content, the seed is great for lowering cholesterol and triglyceride levels just like the rest of the avocado.
4. It can help treat diarrhea and intestinal issues. Avocado seed is
Total Food Replacement is a head diet. You need to be very mindful of your self-talk. You need to be your own best friend and your biggest cheerleader
How you speak to yourself in the first 21 days will determine whether you get to your goal or not.
The first 21 days are what we call the “combat stage”. This is when you are fighting the OLD YOU, and your old ways…. this comes up when you are breaking those bad habits of opening the fridge every evening, or having a wee biscuit with your cup of tea, or pouring a glass of wine in the evening…
Your head is going to keep telling you that
you cannot do this.…
this is too hard for you…
this diet is ridiculous….
If you REALLY want to succeed with your transformation this summer so you can walk out of LOCKDOWN looking and feeling like a million dollars, then you need to get real with your self talk and don’t be your own worst enemy…
DON’T SAY “I CAN’T DO THIS”
>>> DO SAY “I CAN DO THIS, I WILL DO THIS!”
There is nothing in this diet plan that is outside your skill base.
Can you count to 4? YES? Good, because you just need to be able to count to 4 to take your 4 meals every day.
Do you have a water supply to make a shake and drink it?
Can you open the wrapper of a meal bar and eat it?
Brilliant – THEN YOU CAN DO THE DIET.
Total Food Replacement is actually very simple to do. There is nothing complicated about it.
You just need to get your head in the right place to be focused and determined to stay on track and get to your goal weight no matter what!
You have to tell yourself repeatedly, I CAN DO THIS! I KNOW I CAN DO THIS!
Keep reading so you can prepared to overcome any self doubt or negative self talk. Win the battle of your mind, and you will win the battle of your weight.
DON’T SAY “I NEED TO EAT TO FEEL BETTER RIGHT NOW”
>>> DO SAY “I NEED TO DIG DEEP AND GET THROUGH THIS WEEK SO I CAN FEEL BETTER FOR THE REST OF THE MY LIFE!”
The first few days / first week can be challenging at times. Recognise this in advance.
Know that you are more than likely going to feel this way. Make sure you have your 4 meals spaced out throughout the day and don’t leave it too long in between.
Drink your water, have a bath, go for a walk. You can feel better loads of ways, you do not need food to feel better. Listen to your favourite music, or do something else that will make you feel better.
Stay focused on WHY you started total food replacement and how great it will feel when you are at your slim healthy weight.
DON’T SAY “THIS IS TOO HARD FOR ME”
>>> DO SAY “I AM UP FOR THIS CHALLENGE BECAUSE I DESERVE TO LIVE THE BEST LIFE I CAN CREATE!”
This is short term pain, for long term gain. Living life feeling overweight and not fitting into your clothes is HARD. Choose your hard
Get excited about the challenge you face because it is going to TRANSFORM YOUR WHOLE LIFE in a matter of a few months!
DON’T SAY “I AM ALWAYS GOING TO BE FAT, WHAT’S THE POINT IN DOING THIS?”
>>> DO SAY “I AM IN CONTROL OF HOW I LIVE MY LIFE AND I CHOOSE TO LOVE MYSELF ENOUGH TO CHANGE MY MINDSET, HABITS & LIFESTYLE TO CREATE MY NEW ME!”
You will always be overweight if you always overeat. If you keep doing what you are doing and don’t make change then you are not going to create the transformation you dream of.
If change doesn’t challenge you, it won’t change you. If you want to change your weight dramatically; it is going to challenge you.
Love the challenge!! Bring it on! Love yourself enough to believe you are worth it and you can make the changes to create a new healthy vibrant lifestyle!
On this journey we encourage you to build in the healthy habits and mindset to make your slim figure long lasting, and we have a NEW YOU SWITCH program that will help you to maintain your weight.
DO NOT SAY “SURE LIFE IS FOR LIVING, I AM NOT DOING THIS DIET ANYMORE!”
DO SAY “I WANT TO LIVE MY BEST LIFE AND I AM NOT GOING TO LET MY WEIGHT HOLD ME BACK ANYMORE SO I AM STAYING 100% UNTIL I GET TO MY GOAL!”
Don’t live to eat. Eat to Live. Make it your personal mission to live a life that is fulfilling that does not require you to eat to make you feel like you enjoy your life. This is not a LONG TERM thing. Food is not going anywhere. You can enjoy plenty of healthy meals when you get to your target.
Settle yourself on your dedication to the meal replacements until you get to your goal, and then you can REALLY LIVE THE LIFE YOU WANT…. And not have to settle for a life that you let your weight dedicate what you do and where you go.
DO NOT SAY “WHAT’S THE POINT OF DOING THIS DIET IF I AM GOING TO BE MISERABLE?”
DO SAY “I AM WILLING TO PAY THE PRICE FOR THE PRIZE OF BEING THE BEST VERSION OF MYSELF”
Remember why you started the diet…. was it not because you felt miserable in the first place? After the first week or so when you have completed your detox from carbs and junk food you will feel better than you have felt in months / years. Every customer says the same thing, that they FEEL AMAZING on the plan. So fight through those early days and you will be rewarded. Or give up and feel miserable anyways… like you did before you started the plan. Your choice!
BE PREPARED FOR TALKING YOURSELF AROUND WHEN YOU GET A NEGATIVE MINDSET.
THE BIGGER YOUR WHY, THE EASIER IT WILL BE FOR YOU TO STAY FOCUSED AND POSITIVE.
GET CLEAR ON WHY YOU ARE DOING THE DIET AND WHAT IT MEANS TO YOU.
Set Yourself A Goal to Lose 15kg or 2 Stone as Fast as You Can!
This weight loss target weight chart was devised by Professor Roy Taylor (who has been studying the effectiveness of very low calorie diets in transforming people’s health.)
The table shows you what your target weight should be in the next couple of months.
Why not make it your goal to achieve this target for the end of July? Go for it! Imagine how great you will feel this summer. There is NO BETTER TIME in history to do this than now!
What to you want to BE, DO & HAVE.
Focus BEING your NEW YOU, Focus on DOING the things your NEW YOU would do. And then you will be able to HAVE what you truly want. The Having comes from the Being & the Doing.
I can hardly believe I’m nearly finished with day 11. It’s been a long time since I’ve been able to stick to a VLCD (very low calorie diet) and I’m feeling very accomplished so far.
For any new starters, here’s some tips to help you shrink ASAP…. 1) Try and get your mindset in a good place first
This is a real head diet, it relies a lot on self belief. Your body will put up with a lot you give it, it can survive days and days alone with only water.
Your brain is your biggest battle. It will try to sabotage you without you even consciously realising. Ignore it, go with your heart.
2) Day 1-4 is hard
Especially 3 and 4. I had a migraine for 3 days and felt like giving up due to the pain and also the withdrawal from sugar. But I held on. You have to hold on.
3) If you don’t think you will need water on this diet, think again
You will actually want it. I never drank water before and now I’m easily drinking 4 litres a day.
4) Strangely you can feel yourself shrinking fairly quickly
A dress I wore a week ago is feeling pretty loose today. That is a big motivator.
After exercise, it’s important to refuel your body and gain back those calories you lost while working up a sweat. No matter how strenuous or relaxed your workout, eating well after physical activity is highly recommended.
Complex carbohydrates and protein help encourage muscle recovery and provides your body with an energizing reboost post-workout. Keeping these essentials in mind, here are a few of our favorite recipes for after exercise:
1. Brussels Sprout Veg Smoothie
This green smoothie is loaded with vegetable-based protein, making it perfect for muscle recovery!
Ingredients:
2 celery ribs 1 1/2 cups Romaine lettuce 2 large Brussels sprouts 1 cup water 1 tablespoon lemon juice 3 tablespoons cilantro 1/4 of your favorite orange – peel and seeds removed 1/4 avocado – peeled and seed removed
Directions:
Simply place all ingredients in a food processor and blend until it reaches a smooth, creamy consistency. Pour in a glass and enjoy!
2. Delicious Broccoli-Grape Salad
Broccoli is loaded with protein and grapes are a complex carbohydrate! Try this salad after your next workout.
Ingredients:
2 heads fresh broccoli – cut into bite sized florets 1/2 cup celery – diced fine 1/2 cup green onion – sliced thin 1 cup organic seedless green grapes 1 cup organic seedless red grapes 1/2 cup organic raisins 1/2 cup pecan pieces
Directions:
Place all ingredients in a large bowl. Top with your favorite plant-based dressing and toss to combine. Serve and enjoy!
3. Black Bean and Avocado Salad
This protein-packed salad
If you’re not getting enough probiotics through cultured foods such as sauerkraut, probiotic supplements are key.
you cannot do this.…
