diet plan

Wellness

Weight loss do’s and don’ts for every body

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Weight loss do’s and don’ts for every body

By Hunter Irwin, Edited by Rachel Petersen

Losing weight can be a difficult and long process for just about everyone who undertakes it. Consider the fact that if weight loss were easy, it wouldn’t be a multibillion dollar industry made up of books, pills, subscription services and more. But not everyone’s weight loss journey should or will look the same. There are 7.7 billion people in this world and we all have different bodies. As a result, we need to sift through the mountains of information out there to find the do’s and don’ts of weight loss that will work for everyone.

Keep these weight loss tips in mind as you embark on your own journey to a healthier you.

Don’t go hungry

Depriving your body of the food it needs to survive doesn’t work. Your body will use the fat that you’re trying to lose to keep your body operating. You will not get the nutrients your body needs to keep going and you will see your energy decrease as a result.

Do eat healthy

Eating healthy is one of the most important factors when trying to lose weight. Instead of feeding your body junk food and other unhealthy or heavily processed foods, eat protein, vegetables, fruits, and grains. Keep your diet consistent and stick to a plan. Eating better will also leave you feeling and functioning better.

Don’t think short-term

There is no overnight solution to weight loss, period. Reframe your diet into a lifestyle change that you can stick to. Thinking of it this way will help with keeping the weight off in the long run and staying healthy throughout your life. Plan your new habits around long-term goals and mentally prepare yourself for changes.

Do drink water

We know that we need water to survive, but drinking the recommended amount is crucial when it comes to weight loss. Experts recommend between one and three litres of water per day to help with weight loss and your overall health.

Don’t overdo it

Exercise is a key component in weight loss but it is possible to exercise too much. When exercising, spread it out. Create a workout plan and a routine that you can follow but do not overdo it. Too much exercise can lead to injuries, exhaustion, energy imbalance and heart issues.

Do follow your plan and routine

Creating and following a diet plan as well as a workout routine is an absolute must. It will be easier for you to achieve success and reach your goals when you have a system you can stick to. A system will also allow you to focus your energy elsewhere as what you need to be doing is already mapped out. Stick to your plan and you’ll achieve your desired results.

Healthy Recipes

Lentil/Split Pea Soup

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Lentil/Split Pea Soup

It’s getting cold out, Fall is creeping around the corner. Other than wearing your oversized sweaters, cuddling under blankets, feeling that body heat after your workout, you want to consume something hot and enjoyable. Nothing beats a good ol’ homemade lentil soup with this classic recipe.

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Wellness

Holiday Guide to Healthy Living

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Holiday Guide to Healthy Living

Even if you’ve been staying on track with your healthy eating goals all year, it’s a slippery slope after the Thanksgiving dinner, Halloween candy,  and eventually the December holiday parties.  It is of course no surprise that people tend to gain weight over the holidays.

desert_food

One way to start your day on a healthy note is by eating breakfast. Not just any breakfast but a large nutritious breakfast. It may sound counter intuitive since you’re planning on having a big meal later, but filling up on something healthy will prevent you from overindulging later on.

Your schedule might be filled up with parties and quality time with family but the best way to stay on top your fitness this holidays, is to make sure you reserve quality time for your work out during the holidays. Try to put in 20 mins of workout in the morning, that will help combat the feeling of sluggishness but instead energize you.

Additionally, do not show up hungry to a holiday party or dinner. The reason being, leaving your stomach empty till the dinner forces you to overindulge in unnecessary calories. Many people think they need to save their body for the party calories but this isn’t very helpful. In the same vein, consider pitching in for dinner parties to ensure a healthy option for you and other guests.  If you are hosting a holiday party, make sure to provide healthy alternatives. If you are attending another party, ask the host if they would like additional dishes and create a healthy version of a holiday dish.

christmas_fitness

Most importantly this holidays, know your triggers. During the holidays, there are plenty triggers that can easily lead you to a path of unhealthy decisions. If for example, alcohol is your trigger to bad decisions, be careful of the wine consumption. If sugar, or desserts are your triggers, maintain a one serve size. In summary, do everything in moderation to avoid a slippery slope of bad decisions.

Wellness

Eat your Way to Better Digestion

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Eat your Way to Better Digestion

 

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.

Staying Hydrated

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.