Let’s talk Fruit. As you know I”m on a fructose free kick, but I still have natural fructose in fruit. I know that there are all sorts of tables out there available counting sugar and what not in fruit, but I don’t go that far. As long as I avoid junk foods, refined sugar and other unnaturally sweet things, than fruit to me is fine. In moderation of course. Here are some fruit staples I always have in my kitchen, what about you guys?
- Bananas (must have!!!)
- Naval Oranges
- Berries (raspberries, blueberries, black berries, strawberries etc.)
- Dragon Fruit (special)
There are heaps of veggies out there, in fact if you were to go vegan and ate the right mix of veggies you could have a balanced diet including all the needed vitamins, protein and minerals. But that’s for another time. For now, just want to share with you what’s on our veggie shopping list usually:
- Bok Choy/Pechay
- Sweet Potatoes
- Romaine Lettuce
I tend to have the same everyday and I love it. What’s your favourite go-to brekky smoothie? Share with us in the comments below.
My Fav Brekky Smoothie
- 300ml Almond Milk
- 1 Frozen Banana
- 1 handful Frozen Mixed Berries
- 1 tbsp Psyllium Husk
- 1 handful of Kale and/or Baby Spinach
- 1 tbsp Rice Malt Syrup
- 1 tbsp Greek Yoghurt
- 100ml water
Getting back up
I know the feeling of giving up. There’s a reason. There always is. Several weeks ago, I got Shingles under my right breast. Yep, it sucks. Not sure what it is? Google it if you want, it isn’t pretty. It got me off my exercise for a while. I know it’s a legit reason to stop exercising for the time, as Shingles can get pretty painful and I wouldn’t want to sweat on top of that too. But I used it as an excuse to throw out all notions of a healthy lifestyle, I used it as an excuse to eat crap. Is there ever a good reason to eat crap? Nope! It just made me feel more crap. But it’s easy to slip into old habits when you feel like crap – being health conscious takes effort right? Have you ever done this? What was your ‘excuse’? ProjectBE is all about making this a lifestyle, a new habit that we want to stick. How would you keep up a healthy lifestyle? If you haven’t been able to before, what do you think you could do differently?
What keeps me motivated? There are certainly several things that you could say motivate you, but having ACCOUNTABILITY keeps me motivated to keep going. So I started doing a log, like so:
Snacks throughout the day:
Then I go on to mark red, times I slipped up, just to be more mindful and conscious of my choices and how they made me feel. For example, I had red meat the other evening, and while it tasted great, I woke up with so much pain and heat in my legs. Not everyone reacts the same as I do, but I know that red meat is a trigger for inflammation in my body.
Next up, I address theme days:
Quotes to set the tone for the week:
Music playlist (new songs) for this week:
Goals and Schedule for the week:
(insert inspirational pics)
This week’s life lesson tackle:
(insert workout selfie; workouts to try – look at pinterest)
Career/Business goals and checklist:
(insert pics from the past)
3 things you are grateful for:
Something meaningful that happened to you in the past 24 hours
(insert cheat meal pic)
Reflectiions on food choices this week:
Favourite health recipe:
Favourite healthy snack:
For most people it’s the end of the work week, so Saturday is the perfect day to get done things you couldn’t during it. Laundry day. Clean up the house. It’s also project day. Been dying to try some of those DIY projects on pinterest? Do the project on this day (insert instructions and pic of final product here)
Outing: Where did you go?
Starting Monday 29, August, I’ll share with you some on my log entries 🙂
A way to practice the goodness inside of us and remember why we do what we do, is theme days. Not sure what I’m talking about? Have a read below for some ideas:
#MotivationalMonday – Quotes to set the tone for the week; meditate for 5-10mins; music playlist for the week to get you pumping; set out business goals and schedule for the week
#TransformationTuesday – Images to inspire you to do and be better both yourself and others; if you were asked what’s a lesson you need to learn in this lifetime, what would it be? Could you do something today towards learning this lesson. This will take a bit of introspection, but look at yourself from the outside, what’s something you know as a weakness and how can you make it your power?
#WorkoutWednesday – Post work out selfies; whacky work out gear; workouts to try and findings; what can you do right now for your career? It’s not just about a new exercise activity, but literal work activity – in my case, what can I do to further my writing career? What are things I need to do in my business to get to that next step forward, and if I don’t know what that is, what are my business/career goals?
#ThrowbackThursday – Reminisce on the past things to learn from and also bring back e.g music videos, pics etc.; list down 3 things you are grateful for; something meaningful that happened to you in the past 24 hours
#FoodforThoughtFriday – reflecting on food choices as eat out on Fridays; share favourite healthy recipe; take a pic of cheat meal; try and share a new smoothie recipe; favourite snacks
#SaturdaySolutions – get things done that was missed during the week – clean up; project day – small fixes and DIY at home (e.g balcony garden); pinterest must try projects
#SoulmateSunday – share a workout you do together with your partner; sundates – going out with the your soulmate; future plans – daydream together; feliz day – if you’re single, don’t worry Soulmate Aunday is for you too. It’s a day to love yourself too, because if you can’t love yourself how can you love someone else? Do something for yourself, go out and get a manicure or a massage, go for a nice walk, practice being YOU, I know sounds weird but think, what makes you unique? Your sense of humour? Your sense of style? Whatever it may be, don’t keep all that goodness to yourself, get out there! Join a new meetup group, step outside your comfort zone to meet new people – you may discover something about yourself too.
Morning Exercise (every day after waking up)
- 10 jumping jacks
- 10 squats
- 10 calf raises
- 10 side reaches
- 10 lunges
- 10 burpees
- 10 mountain climbers
- 10sec-1min plank
Daily to every 2nd day workout
I love my cross trainer (also known as an ‘elliptical machine’). We got ours 2nd hand off Gum tree for a steal! 🙂
Week 1: 15mins
Week 2: 20mins
Week 3: 25mins
Week 4: 30mins (I am up to here)
Week 5: 35mins
Week 6: 40mins
Week 7: 45mins (will stay at ~45mins)
Other than warm up and cool down. I also make sure to do some Tracy Anderson work outs. They might look easy in some parts but trust me it’s killer – in a good way hehe. I’m shouting pretty much every session, keep those arms up! Keep pushing those legs! You can do it!
I do the legs and arms section (total of ~25mins) at least 5 times a week. Later want to try her other programs like metamorphosis.
Here’s some examples: (note: I turn off the sound and listen to my own music playlist; also get the method mat DVD if you can so you can try the whole workout it is soooo good, your body is in pain dude, but in a good way, you can certainly feel things moving in places you probably haven’t used in years)
Try to eat wholefoods as much as possible, but if can’t e.g milk see below
Sugar: ~<10g (4g is approx. 1 teaspoon of sugar)
Dietary Fibre: >4g
Saturated Fat: <3.3g (when choosing between products choose the one with the lowest content)