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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?


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Log Book

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:

Date:
Breakfast:
Lunch:
Dinner:
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:

#MotivationalMonday
Quotes to set the tone for the week:
Music playlist (new songs) for this week:
Goals and Schedule for the week:

#TransformationTuesday
(insert inspirational pics)
This week’s life lesson tackle:

#WorkoutWednesday
(insert workout selfie; workouts to try – look at pinterest)
Career/Business goals and checklist:

#ThrowbackThursday
(insert pics from the past)
3 things you are grateful for:
1.
2.
3.
Something meaningful that happened to you in the past 24 hours

#FoodforThoughtFriday
(insert cheat meal pic)
Reflectiions on food choices this week:
Favourite health recipe:
Favourite healthy snack:

#SaturdaySolutions
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)

#SoulmateSunday
Outing: Where did you go?

Starting Monday 29, August, I’ll share with you some on my log entries 🙂

 


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Theme Days

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.

 


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Exercise

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! 🙂

crosstrainer

 

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)


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Reading Labels

Try to eat wholefoods as much as possible, but if can’t e.g milk see below

label1

For #ProjectBE

Sodium: <120mg

Sugar: ~<10g (4g is approx. 1 teaspoon of sugar)

Dietary Fibre: >4g

Fat: ~<10g

Saturated Fat: <3.3g (when choosing between products choose the one with the lowest content)

Carbs: <20g

label2

 


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The Fructose Free Pescetarian

If you’ve explored the previous days’ concepts you’ll see a theme emerging with my approach to eating. It’s a mix of clean eating, pescetarian (a move into cutting out meat from my diet, and as I get my cooking skills better soon will be vegan), low sodium and fructose free choices.

In short…

‘YES’ to fruits, veggies, nuts, tofu, tempeh, soy, water, green tea, brown bread, brown rice, quinoa, muesli, psyllium husk, wholewheat/spinach pasta/bread, eggs, dark chocolate (in moderation)

‘BYE’ to red meat, pork, processed foods, chicken, junk food, fructose, unrefined and raw/refined sugar, unnatural sweet things, honey, soft drinks, juice out of a bottle/box, milk chocolate

http://www.nofructose.com/food-ideas/food-overview/

BASICS FRUCTOSE

  • Fructose is a chemical appetite stimulant.
  • Look at labels to find the sugar content.
  • Sweet foods are treats only.
  • EAT ONLY WHEN YOU ARE HUNGRY.
  • Have the majority of your calories at the beginning of each day.
  • Two phases when cutting down on Fructose.
  • The first phase is the use of alternative sweeteners as supplements in the diet.
  • The second phase which comes over a period of time when you don’t need the sweetness.

BASICS POLYUNSATURATED OILS

  • Minimise Polyunsaturated Fats and Oils.
  • STOP the Margarine, Canola, Vegetable and Seed Oils.
  • Best to have Butter and Lard and the fruit oils such as Olive or Coconut Oil.
  • Don’t burn the oils as that may increase the Trans Fats.
  • You still need to watch the calories!

BASICS REFINED CARBOHYDRATES

  • Reduce/eliminate refined carbohydrates
  • Move away from the breads, pizza, rice,
  • Decrease the intake of starchy vegetables like potato, sweet potato
  • Substitute vegetables and in particular green leafy vegetables

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Clean Eating

Although not a new idea, I first found out more about Clean Eating through Ashy Bines, she is awesome, check her out to learn more. It’s not a diet, it’s a lifestyle.

Basically, the main foundation of clean eating is pretty simple:

  • Eat Real. WHOLE foods. As Jamie Oliver would say, “Real food doesn’t have ingredients. Real food IS the ingredients.” So that means avoid anything processed and containing refined sugars.

cleaneating1

  • Meal Prepping. Making sure you get all your veggies and fruits (the majority of your plate) in your meals. Here’s an example of a meal prep hubby and I have done:mealprep2

 

 


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Low Sodium Diet

From: http://heartfoundation.org.au/healthy-eating/food-and-nutrition/salt

There’s salt in almost every food we eat, but the amount varies a lot. 75% our salt intake comes from the processed foods we eat every day, like bread, breakfast cereals, processed meats, cheese, sauces and spreads.

One of the best ways to avoid salt is to make sure most of your diet is made up of fresh foods like fruit, vegetables, whole grains, nuts, seeds and meat, fish, and poultry. These are naturally low in salt. When you do eat packaged foods, it’s important to read the label and choose lower salt foods.

Ways to cut down on salt

  • Choose herbs and spices

You can easily get your daily requirements from the natural salts found in fresh foods. There is no need to add salt when cooking at home or at the dinner table. Rather than adding salt when you cook, use lemon juice, garlic, vinegar, or herbs and spices. Pepper, basil, lemon grass, ginger or garlic are healthy and provide a delicious flavour. Marinate fish and meat before cooking to give it more flavour.

Stock cubes, soy sauce, Asian-style sauces and condiments like tomato sauce and mayonnaise can all contribute to salt intake over the day. Choose lower salt varieties where possible.

  • Train your tastebuds

When you regularly eat salty foods, you can develop a taste for it. This is especially important for children, whose tastes are being trained for life.

The good news is you don’t have to cut out salt all at once. If you reduce gradually, your tastebuds will adjust in only a few weeks.

You’ll be surprised by how quickly you get used to the taste and notice all the other flavours that salt was hiding. You’ll find you don’t enjoy salty foods like you used to, so it’s a great chance to experiment with different flavours.

  • Stick to fresh where possible

Include a wide variety of fruit and vegetables, plain meat, poultry and fish, plain unsalted nuts and legumes and lentils in your diet. Try adding healthier options to your lunch box such as boiled eggs and salad, raw vegetable sticks with a reduced salt dip and fresh fruit pieces.

  • Know where your salt comes from

High levels of salt are often added to foods such as packet soups and sauces, pies, sausage rolls, sausages, processed meat, pizzas and frozen meals. So reduce the amount of these foods you eat. Try to limit takeaway and fast foods such as burgers, fried chicken and pizza.

Limiting salty snacks like chips, pretzels, crackers and dips, will also help cut down salt. Make healthy snacks convenient by having fresh fruit pre-chopped, keeping reduced fat yoghurt in the fridge, and unsalted nuts in the pantry.

Also keep in mind that if you eat a few salty foods over your day, it’s easy to find yourself over the recommended intake. For example, salt is found in bread, cheese and processed meats, which means a regular ham and cheese sandwich can pack a sodium punch. Just one sandwich can contribute almost 40% of the upper limit of salt for the day for an adult, and a whopping 70% for a child.

Choosing fresh foods, and lower salt versions of your favourite products all helps to lower the amount of salt you’re eating.

Choice of salt – Himalayan Pink Salt but remember at the end of the day, salt is salt… its main purpose is to add flavour, not nutrition.

himalayan salt

No obsessive counting of milligrams required:

  1. Eat real food.
  2. Add salt whenever appropriate to make your food taste good.
  3. That’s it.