It’s true (and unfortunate) that what we want and what we’re
committed to achieving are often very different things.

What a lot of us have in fact, is a wish list for our life and body,
instead of a concrete plan.

And most of us are far more comfortable with the idea of success
than we are with actually doing what’s required to get there.

That’s because it CAN at times be uncomfortable. Even confronting.
And many people are afraid of that thought.

   
What many of us don’t realize, is that once you make the
initial effort and TAKE action, it gets EASIER every single
day. Until, lo and behold, you actually ENJOY eating clean,
healthy foods. You enjoy challenging your body with fun and
exciting workouts. You even enjoy looking in the mirror and
seeing the phenomenal changes taking place.
Then you suddenly wonder why the heck it took so long
to get started on living the life you'd always DREAMED of
– of having a body you are PROUD of.

The first step is to educate yourself about nutrition - commit to eating for nutrition.
 Stop the nutrition -free eating.  Be conscious about your eating and plan ahead.
Stop looking a the latest trend diet or potion.
 
Just begin adding more vegies to your diet (at all meals), make the time to cook a protein breakfast, plan your mid morn and afternoon snacks (don't miss these "meals", its important not to become over hungry) -
eg.  organic greek yoghurt
 or a  small serving of fruit
 or vegies sticks and hummus
or  raw or activated nuts
or protein smoothie

Include protein in your lunch and dinner.
 Drink plenty of water, green/herbal teas.

The only place you really need will power is when you are at the supermarket - if the bad choices don't come home then half the battle is won!  If you find yourself spending ages reading all the labels, perhaps you are looking at the wrong foods!

I like this idea where you  work on every 9th meal is a cheat meal choice - so that means 4 times per week you can relax and have a "treat" when you plan to eat 5-6 "meals" per day to keep your metabolism firing along.

Spend time working on loving yourself and accepting your body - you are the shape you are, just as your natural hair colour is your genetic inheritance, so is the length and shape of your legs, arms, torso etc...

You can't keep talking negatively to yourself and then expect your body to change.  Change your outlook and your attitude towards yourself and commit to eating better, most of the time.






 

The key to weight loss is fuelling your body with the right foods.

 "Not all calories are created equal. Four hundred calories of lean chicken breast and fresh vegetables is better for you than 400 calories of ice cream. You can use calories as a guide, but it's the macro nutrients – protein, carbohydrates and fats – that make all the difference to achieving your weight loss goal."

The Many Names of Sugar

• Agave syrup
• Grape sugar
• High-fructose corn syrup
• Honey
• Icing sugar
• Invert sugar
• Lactose
• Maltodextrin
• Maltose
• Malt syrup
• Maple syrup
• Molasses
• Muscovado sugar
• Panocha
• Raw sugar
• Refiner’s syrup
• Rice syrup
• Sorbitol
• Sorghum syrup
• Sucrose
• Evaporated cane juice
• Sugar
• Treacle
• Turbinado sugar
• Yellow sugar
• Date sugar
• Demerara sugar
• Dextran
• Dextrose
• Diastatic malt
• Diatase
• Ethyl maltol
• Fructose
• Fruit juice
• Fruit juice concentrate
• Galactose
• Glucose
• Glucose solids
• Golden sugar
• Golden syrup
• Barley malt
• Beet sugar
• Brown sugar
• Buttered syrup
• Cane juice crystals
• Cane sugar
• Caramel
• Corn syrup
• Corn syrup solids
• Confectioner’s sugar
• Carob syrup
• Castor sugar

Use clothing and the mirror to keep track of your body shape,

 not the scale

Don’t eat “fat free” or “sugar free.” 

 Stay away from artificial flavours.

  Instead, enjoy the real thing in moderation

Breakfast - a good habit

 Research shows that people who eat breakfast are a healthier weight and have more nutritious diets than people who skip breakfast. Breakfast skippers tend to crave high-GI foods and develop sweet cravings later on in the day. They are more likely to binge eat at their next meal.
Breakfast means just that, breaking the fast from sleep time. When we are asleep, our metabolism is lowered, because the body is in a resting state. During this time, glucose stores are used up and your body is in a state of starvation. It is important for the starvation state to be broken in the morning. Eating within 60 minutes of waking will kick start your metabolism and keep it fired up for the rest of the day.

Not only will breakfast help you train better and burn more energy, it will give you a mental edge. Eating a healthy breakfast helps to improve alertness, concentration, mind performance and memory.

If you do not feel hungry in the morning, this means you have eaten too much the night before. Reduce your dinner portions so you wake up hungry. If you still do not feel hungry, delay rather than skip breakfast. Try postponing breakfast for 30 minutes and consume a small mouthful of food to boost the metabolism

 

By Cara Lyons

Serves: 3
Hands-on time: 10 minutes
Total time: 10 minutes (plus chilling time)

INGREDIENTS:

• 3/4 cup old-fashioned rolled oats
• 1/4 cup shredded unsweetened coconut
• 2 tbsp ground flaxseeds
• 2/3 cup nonfat plain Greek yogurt
• 2/3 cup plain unsweetened almond milk
• 1 tbsp pure maple syrup (or honey)
• 1/2 tsp ground cinnamon
• 1 banana, peeled and cut into 1 1/2cm chunks
• 2/3 cup blueberries, fresh or frozen

INSTRUCTIONS:

1. In a medium bowl, whisk oats, coconut and flaxseeds. Add yogurt, milk, maple syrup/honey and cinnamon and stir to combine. Cover with plastic wrap and refrigerate overnight (8 to 16 hours).
2. Meanwhile, in a small container, combine banana and blueberries. Cover and freeze overnight (8 hours minimum). If using frozen blueberries, add to banana mixture in Step 3.
3. In a food processor or blender, blend banana-blueberry mixture, stopping to scrape down sides of bowl, until smooth and creamy. In small bowls or clear glasses, layer oatmeal mixture and banana-blueberry mixture, dividing evenly.

Nutrients per oatmeal sundae: Calories: 265, Total Fats: 9 g, Sat. Fat: 4.5 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 2 g, Carbs: 38 g, Fiber: 6 g, Protein 10 g, Sugars: 15 g, Sodium: 67 mg, Cholesterol: 0 mg

Vitamin C

Always stressed? Slight deficiency in vitamin C can increase stress hormone cortisol, in turn increasing abdominal fat storage and increasing your risk of all the health diseases that come along with it. Boost your daily vitamin C intake with broccoli, oranges, strawberries and dark leafy greens.

Micronutrient deficiencies and an insufficient intake of essential fatty acids have a significant influence on CRAVINGS.

Did you know... that 90% of people are deficient in at least one.

Many women who experience PMS and perimenopause t...end to have intense sugar and carb cravings. This is a sign of hormonal imbalance often in conjunction to specific nutrient deficiencies.

We crave what our bodies are deficient in:
Adrenal burnout = crave salt = mineral deficiency
Thyroid Support = Sugar, white bread, pasta craving
Cheese craving - omega-3 fatty acid imbalance
Chocolate craving = magnesium deficiency

How Good does this Look!

Image credit: www.wholefoodsimply.com

Fudge slice

Craving a chocolate treat, but want to avoid high-fat packaged sweets? This rich and decadent slice should do the trick!
Recipe adapted from www.wholefoodsimply.com
Serves 20

Ingredients:

• 1 cup Brazil nuts
• 1 cup medjool dates, firmly packed
• 1 large banana
• 1/4 cup goji berries
• 3 tablespoons cacao, heaped
• 2 tablespoons coconut oil

Directions:

1. Lightly grease a 20 x 20 centimetre square cake tin using coconut oil.
2. Place Brazil nuts into your blender and blitz; add dates with pits removed, and blitz; then add banana and cacao.
3. Blend until well combined, but so some chunky, nutty parts remain.
4. Add goji berries and gently mix them through.
5. Pour mixture into prepared cake tin, smooth it out and freeze. Leave to set for a few hours before cutting and store in the freezer for tastiest results.

Image credit: www.cookingquinoa.net.

Chocolate quinoa trail mix

Trail mix has long been hailed as a healthy and nutritious snack, but with this recipe, the standard mix has been given a delicious makeover.
Recipe adapted from www.cookingquinoa.net.
Serves 16

Ingredients:

• 1 cup quinoa
• 1 cup toasted muesli
• 1 cup cashews
• 1 cup almonds
• 1 cup dried cherries
• 1 cup dried cranberries
• 1-1/2 cups chocolate chips
• 1 tablespoon olive oil
• 1/4 teaspoon salt

Directions:

1. Line two cookie trays with baking paper and set aside.
2. Heat a frying pan to medium and add olive oil.
3. Add rinsed quinoa and cook for 6 to 8 minutes, stirring often, until quinoa begins to turn golden brown. Remove from frying pan and set aside in a small bowl.
4. Melt chocolate in the microwave on high for 90 seconds or so, or using a double boiler on the stove. Stir salt into the melted chocolate.
5. Pour half of the melted chocolate over the quinoa.
6. In a separate bowl, pour the remainder of the chocolate over the toasted muesli.
7. Stir each bowl until all the pieces are covered and transfer to the baking trays.
8. Refrigerate until set. Break into bite-sized chunks and place into a large bowl. Add cashews, almonds, cherries and cranberries and mix until combined, and enjoy as a tasty and healthy snack! Also delicious when sprinkled over cereal or served with yoghurt.

Image credit: A Happy Little Place.

Raw bliss balls

These tasty treats will satisfy your sugar cravings and they make the perfect snack for kids and grown-ups alike. They're not called bliss balls for nothing...
Recipe adapted from A Happy Little Place.
Serves 20

Ingredients:

• 1 cup almonds
• 1 cup de-seeded dates
• 1 cup sultanas
• 1 cup desiccated coconut
• 2 tablespoons cacao powder
• 1 teaspoon vanilla essence

Directions:

1. Place all of the ingredients in a food processor and whiz until well combined.
2. Spoon out mixture one tablespoon at a time and roll into balls. Roll each ball in coconut.
3. Refrigerate and enjoy as a snack straight from the fridge.

Ten Healthy Foods to include in your diet

http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/the-10-healthiest-foods-on-the-planet/?page=10

Yum!