Wellness at home, everyday is a new beginning!


Starting any new lifestyle requires a bit of a change in the way you think. You need to do a bit of planning, think about how you will shop for groceries and also look at maybe cooking in a new way or adding to your current repertoire of recipes. We want to make it a little easier for you.


Every day a new beginning - Tips to Get Started!

The week before you start

Find a partner to exercise and lose weight with. You can support each other, go for walks together and make it fun.

Make a shopping list for your colourful vegetables, your different sources of proteins and other foods you will stock your fridge with. Clear out your cupboards of processed foods, sugars and other foods that might tempt you on your healthy living and weight loss journey.

One day before you start

The evening before you begin, take a few minutes alone to reflect on your goals and the reasons you want to achieve them. Write them down and put them in a place where you can read them often. You can also cut out images that reflect the slim, healthy body you want to achieve. Reflecting on your goals daily will help you maintain the level of motivation you need to make this healthy lifestyle change.

The day you start your new lifestyle regime

When you wake up on the day you begin your Regime, weigh and measure yourself and calculate your Body Mass Index (BMI). Also take your waist and hip measurements. Write down your starting weight and measurements so you can see how far you have come at the end of this program. It is also a good idea to take a photo of yourself to provide additional motivation. You can take another photo at the end to see exactly how much your body has changed.

Body Mass Index (BMI) is a standardised ratio of weight to height and is often used as a general indicator of health. BMI does not take body composition into account. A weight above the general range could still be considered healthy if the percentage of body fat is lower than average. For a more accurate determination of body fat levels, try using a body fat caliper. You can enter your weight and height information to help determine your current BMI. It is recommended you do this before you start to track your progress.

What Does my BMI mean?

Below 18.5 - Underweight: You may be underweight. Being underweight can damage your health and can contribute to a weakened immune system, fragile bones, fertility problems and a lack of energy.

18.5 - 24.9 - Normal: You are a healthy weight for your height. Remember, it's still important to eat a healthy, balanced diet and include physical activity in your daily life if you want to maintain a healthy weight.

25.0 - 29.9 - Overweight: Your BMI is above the ideal range and indicates you may be overweight. This means you may be heavier than is healthy for someone of your height.

30.0 and Above - Obese: Your BMI is well above the ideal range and indicates you are obese. Being obese puts you at increased risk of health problems. Losing weight can bring significant health improvements.

Spoil yourself with Healthy food!


THE RIGHT MINDSET FOR HEALTHY LIVING

Being in the right mindset for healthy living is almost as important as the actual healthy eating regime. To achieve your ideal weight, renew energy and restore your body to optimum health, your mind has to be on board. The best way to achieve this is by preparation and exercising.

One of the most important rules of personal effectiveness is the 10/90 rule. The first 10% of time that is spent planning and organising before you begin, will save you as much as 90% of the time in getting the job done once you have started.

CREATING HEALTHY EATING HABITS

What am I hungry for? What is easy to make? What is healthy to eat? How have such seemingly simple questions about what to eat become so puzzling?

Whether you are aware of it or not, you have a tendency to repeat certain patterns in your eating that are good or bad. Your eating cycle has an important impact on your health, weight, focus, and satisfaction with your life. Since you can only change the things that you are aware of, it is good to focus on the good eating habits and the bad will eventually fall away. Here are a few of our favourite healthy tips for creating healthy eating habits:

1. Drink water

This sounds simple, but let’s be honest: how much water are you actually drinking? Most of the time, the feeling of being hungry is actually our body telling us we are thirsty. So drinking a glass of water, waiting 15 minutes and then seeing if we are actually hungry, is a good trick to not overeat. This is also an easy way to get your eight glasses of water a day. And as 60% of our body is water, we need to keep replacing it and not fill up on sweetened beverages, soda (including diet sodas!), coffee, black tea and alcohol. Get creative with the eight glasses of water: add some fresh lemon juice, orange slices, fresh berries or chunks of cucumber. These little additions really help to keep water interesting and refreshing. You should start to notice a difference in your cravings, your clarity of mind, and your body will thank you.

2. Load up on vegetables

The more you experiment with different varieties and combinations of vegetables with your regular meals, the more you will love them. Vegetables fill us up, and vegetables of different colours provide different vitamins and minerals. Plus they are low in calories. When shopping at your local farmers' market or supermarket, be adventurous! Pick up new varieties of vegetables, ask what they are, the best way to cook them and combined them with other foods as part of your lunch or dinner. Try adding at least two vegetables to your lunch or dinner and you will soon find new healthy favourites to fill up on.

3. Do not fear the fats

All fats are not created equal. "Good fats" such as avocados, nuts, light cream cheese and olive oil help us to absorb vitamins, help to give us glowing hair, skin, and nails, and even keep us more satiated, which means that you will stay fuller longer and be much more satisfied with your meals. Consider adding "good fats" to your next meal and you will be surprised at how full you will feel and how this can be your new “fast food.”

4. Eat foods that make you feel happier

When going through a tough time, most people feed their bodies starchy foods that are high in sugar and salt. Although they may taste good in the moment, these foods tend to have negative side effects, such as weight gain, high blood pressure, migraines and diabetes. The key is eating well balanced food which aids in increasing positive mood. Foods like salmon, chocolate, spinach, avocado and some berries contain vitamins that assist the body in feeling happy.

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