Traditionally, Tabbouleh is made with couscous (a cracked wheat). It is a Levantine vegetarian salad made of mostly finely chopped parsley with tomatoes, mint, onion, bulgur, and seasoned with olive oil and lemon juice. In this variation, we’ll be substituting couscous with quinoa which is a great alternative.
A disorganized gym bag, can easily become an excuse to skip out on your workout routine. The thought of packing all you need for a gym session might be discouraging. So here is a guide to keep your gym bag free of clutter and easy to pack and unpack.
We recommend the two bag approach – having two bags for the gym.
The first bag should contain established content that doesn’t change. Such as your toiletry bag, earphones and any other must need equipment you use like skipping rope. If you drive to the gym, keep this back in the trunk of your car, or if you go to the gym during lunch break, leave it at work. This way the bag is ready and prepared for when you need to go. In your toiletry bag, keep duplicates of products you use daily such as deodorant and moisturizer.
However, for make-up,stick to one set, without duplicating as makeup tends to have a shorter shelf life than toiletries.
The second, smaller, bag should contain everything that is for that one work out only. Items such as water bottle, sweat towel and shower towel,change of clothes and gym clothes. After workout, it is easy to take out clean clothes, have a well-deserved shower and put sweaty clothes back in the bag – ready to take home and get washed. The smaller bag could live in the larger bag if there is space.
To keep your bag clutter free – use the second bag to take home any empty items that you need to replace as a prompt to take a new one to the gym. For example, if your deodorant runs out, put the empty packaging in your second bag so when you get home you can grab a new one and replace it.
The beauty of this two bag approach is not lugging all your gym stuff around, and making unpacking at the end of the day unbearable. To help you shift your behavior, treat yourself to two bags that inspire you to hit the gym and work up a sweat.
Cravings are a real thing. You wake up in the morning and you wonder how could one simply enjoy a classic breakfast favourite without feeling the guilt? The answers you are looking for are in this recipe, and discover the wonders of buckwheat and flax!
At some point of time everyone will struggle with a lessening degree of motivation than what they would consider to be their ideal.
Motivation is defined as the process that initiates, guides, and maintains goal-oriented behaviors. Motivation involves the biological, emotional, social, and cognitive forces that activate behavior. I usually hear the term referred to as in lack of motivation – not wanting to take action.
Motives are the ‘whys’ of behavior—the needs or wants that drive behavior and explain what we do. We don’t actually observe a motive; rather, we infer that one exists based on the behavior we observe.”
The reality is that there are many different forces that guide and direct our motivations.
At a workshop I attended with other personal trainers, the instructor asked what we would do when we are not feeling motivated. The answers that the participant gave were: listening to music, circuit training, work out with a partner, work out outdoors, permit yourself to exercise for less time – taking the pressure off, struggle through it, reward yourself after, and surround yourself with social cues. When a regular exercise finds that they are not feeling motivated, I would encourage them to ask themselves why as well.
Is it the time that they are going to spend on the workout?
Do they feel guilty for being away from family, or other obligations?
Is it the fear of failure – or they don’t feel like they are up expectations particularly in a class setting?
Are they feeling tired? Sore? Afraid of an injury?
The number one predictor of physical activity adherence is fun.
If any of these factors are getting in the way then it can be difficult to allow oneself to actually enjoy the workout. Working out with a personal trainer in a safe comfortable environment can not only be a more effective workout but can help one to feel more successful and thus more likely to feel motivated to continue.
When it comes to digestion, there are so many factors at play. Good digestion is not just about the kind of foods you eat, but when and how you eat, too. These tips and tricks can help you on the path to better digestion and help reduce that post-meal bloating.
Chew, Chew, Chew!
It seems simple, but most people do not chew nearly enough before swallowing. Getting your food into smaller particles before it hits your stomach is essential, but often overlooked. Breaking down your food is the first phase of digestion, if you skip this step it means your stomach needs to work twice as hard. When your food hits your stomach, the presence of saliva also triggers the stomach to produce acid and its own digestive enzymes. The more you chew, the more saliva will be present – therefore reducing gas and bloating.
Change your Eating Habits
Do you have the tendency to eat food at your desk or on the run? This can have a big impact on your digestion. Your brain and digestive system are interconnected, so feeling stressed over a deadline or eating your breakfast in morning traffic is going to add to any digestive upsets. Eating in a relaxed environment, free from distraction, will allow you to be more present with the process. This will help you eat more slowly and mindfully. It also means your body will have a chance to prepare for the food that’s on its way.
Consume Natural Foods
Use a whole food diet over one made up of processed foods. Whole foods contain a higher percentage of fiber, which helps your food digest properly. Plus, eating nutrient dense and nourishing foods will give your digestive tract the support it needs. Process foods may contain toxins that can increase the risk of constipation and/or diarrhea, as well as other unfavorable digestive symptoms. Also consider holistic approach to nutrition which has proven to help with digestion.
Water plays a major role in digesting solid food, as well as nutrient absorption. Dehydration can lead to backing up in your gut causing bloating. It is really important to consider your timing when drinking water. Try to avoid liquids half an hour before and after meals. You don’t want to dilute stomach acids that work to break down food, otherwise your digestion will suffer.