1. Be organized.
If you are planning an early morning gym session or a brisk walk before work, have your gym clothes, shoes and drink bottle ready the night before.
2. Meal plan.
Before heading off to the supermarket, choose your meals and have a shopping list. That way you know exactly what you are shopping for and avoid the snack aisle.
3. Protein
Try including some protein in each of your main meals. Protein helps you build muscle mass, reduce insulin sensitivity and helps you feel satisfied.
4. Move your body.
Like your weekly meal plan, have an exercise plan for the week. Try to combine aerobic and restorative exercises in your plan. Restorative exercises include yoga and Pilates. This helps stimulate your parasympathetic nervous system (rest and digest).
5. Prioritize sleep.
Having a good nights sleep helps reduce inflammation and stops you craving sugar and carbs. I recommend going to bed at least by 10 pm.
6. Portion size.
You only need a palm-sized piece of lean protein such as chicken or fish, 2-3 handfuls of vegetables and or salad plus some healthy fats such as ¼ avocado, olive oil, nuts and seeds.
7. Cook your meals.
A lot of prepackaged meals are full of sugar, salt and hydrogenated fats (man-made). Even pasta sauces and stir fry sauces are high in sugar.
8. Swap to wholegrain.
If you are wanting to have some rice or pasta, use wholegrain varieties such as wholegrain, spelt or buckwheat. You need less and they help you feel satisfied as they are slower to digest and don’t raise your blood sugar levels.
9. Mindful eating.
This is sitting in a relaxed state and enjoying your meals. Not eating on the run or in front of your computer at work.
10. Stay hydrated
Ditch the soft drinks and fruit juice for water. Aim for 8 glasses of water per day. Drink more if you are exercising.
Try mineral water, with freshly squeezed lime juice, some fresh mint and ice instead of a glass of wine in the evening.
Many health funds allow you to redeem a rebate for The 'Shake It' Weight Management Practitioner Program.
Please get in touch if you need nay help with reaching your health goals.
Jules x
Casuarina Holistic Health is located on the Tweed Coast. Appointments are available in clinic or via Zoom.