Even if you haven’t been indulging in rich, comforting meals all winter, chances are you’ve accumulated more unhealthy foods in your freezer, fridge and cupboard than you realize. To start off the new season on the right foot, a little spring cleaning for your food supply might be in order.
That’s what i have done today:
Declutter Your Freezer
If you throw foods in the freezer and forget about them, it’s time to clear out the old build up. Get rid of all the items with ice crystals forming on the food or the packaging. Anything with freezer burn will taste worse, but it also often means that the nutrients are lost from foods, especially produce.
Keep some uncooked protein, like lean beef and chicken; it’s good for up to nine months once frozen, and can help you skip a midweek trip to the grocery store. Fill the rest of your freezer with bags of frozen berries and peaches (to throw in smoothies, yogurt and hot cereals) and vegetables like peas, spinach and broccoli (to add to soups and increase the nutrition of takeout dishes). Want to keep a few microwavable meals on hand for times you need a quick fix? Look for options with fewer than 400 calories and 400 mg of sodium.
Lighten Up Your Fridge
Even with tons of frozen fruits and veggies in your freezer, you’ll want some fresh varieties as well. Aim for foods that will keep for several days in the fridge, such as apples, oranges, cauliflower and cabbage. Don’t cut up anything or wash produce when you bring it home from the store. To make these items more convenient for packed lunches or snacks, prep them only the night before you’ll be consuming them.
Swap out creamy condiments like salad dressings, mayo and sour cream for mustards, Greek yogurt or olive oil with balsamic vinegar or lemon juice. And always have a carton of eggs for quick-cooking protein that goes well with any meal or snack.
Clean Your Cupboard
There’s more to junk food than potato chips. Toss items packed with sugar, sodium and preservatives, such as pretzels and most granola bars and energy bars.
Trade in high-sugar cereals — and keep in mind that even healthy-seeming choices like granola and gluten-free options can fall into this category — for oatmeal flavored with cinnamon and fruit. Load up on whole grains like quinoa, brown rice and wheat pasta; low-sodium beans for a punch of protein and fiber; and cans of fatty fish like tuna, sardines and salmon to get those omega-3s.
Put Everything In Its Place
To ensure your healthy habits stick, it’s important to put some thought intothe way you store your foods. From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back and make sure that everything is in the correct place to stay at its peak freshness.
Stocking your kitchen with nutritious choices is the first step to healthy eating — and arranging your storage areas in a way that encourages you to reach for them ensures the kickoff to a slim new season.
Same goes for Sienna’s foods. All her yogurts, smoothies, fruits, veggies and juices are at her eye level, so she can see and ask to have those as soon as we open the refrigerator. Like this she won’t be tempted to ask us something that she shouldn’t be eating.
If you are wondering what you should do right after a workout…any work out including gym, running, cardio, fitness classes, spinning…of 20, 30, 60, 90, 120 minutes…Your workout may be over, but it’s not time to rest just yet.
Have a look:
The perfect post-gym routine is easier said than done. But how you handle those 30 minutes immediately following a sweat session is just as important as the workout.
Cool down, Stretch and Roll
A solid heart-pumping cardio workout means you’ve raised your heart rate close to your maximum (220 minus your age equals the recommended maximum beats per minute). So you need to do at least five minutes of light exercise to safely bring it back down to your resting heart rate (about 60 to 80 beats per minute). Whether you’re running, biking, swimming, or taking a cardio class, slowing down your pace for the last five minutes is the perfect cool down.
After, stretch while your muscles are still warm. You need to stretch before the muscles have time to cool down, which takes 30-40 minutes. When the muscle cools, it contracts, and if you try to loosen it up, you can cause injury. It’s recommended to do at least five minutes of stretching after a workout followed by five minutes of ironing out the kinks with a foam roller for proper recovery.
Depending on how intensely you exercised and how much you sweat, you need to replenish lost fluids to prevent dehydration and dizziness. Water is fine if you exercised for under an hour, but if your workout was much longer or you sweat a lot, go for a sports drink or recovery smoothies – Sattva Juicery’s Recovery Smoothies are made exactly for this purpose.
To figure out how much to sip, here’s a fun little trick: Weigh yourself before and after your workout. For every pound of water weight lost, replace it by drinking 16 to 20 ounces of water or sports drink. Another good way to monitor that you’ve gotten enough water is in the ladies room. If you have a large amount of light-colored urine, then you’re hydrated. If it’s dark, then you’ll know you need to drink more before, during, and after your workout. Sip your beverage slowly to help your body hydrate more quickly.
Change Your Clothes
Next, ditch your soggy sports bra and tights, even if you don’t have time to shower. If you can’t wash, get out of wet clothes as soon as you can as they trap moisture that encourages the growth of germs, bacteria, fungus and yeast, which could invite a skin infection or cause breakouts.
It won’t make a difference whether you change within two, five or 10 minutes, but don’t wait longer than a half hour.
If for some reason you can’t shower or you forget extra clothes, dampen a towel with water and patting your body, then pat with a dry towel to soak up as much moisture as possible in a pinch. Bacteria doesn’t stand a chance of multiplying if you remove the moisture.
If you’re especially worried about breakouts, it’s much more important to cleanse your face before exercise rather than after. Removing your makeup and washing your face or swiping with a cleansing wipe. Try tossing something that’s easy to use on-the-go in your gym bag.
Refuel for Recovery
Last—but certainly not least—make sure to take in some food within 30 minutes of your workout. That will optimize recovery, help reduce muscle soreness, and help you perform better during your workout the following day. The 30-minute window is the peak time for potential to start rebuilding and replenishing muscles.
If you’re exercising to lose weight, it seems counterproductive to eat after burning calories. But don’t worry — eating doesn’t cancel out the calories you just burned. That’s because while working out, your body burns fat for energy. The healthy calories you consume after a workout won’t replace that burned fat, they’re used to repair and refuel.
If you’re not due for a meal, your post-workout snack should be around 150 calories, and contain a bit of protein to help rebuild muscles and carbs to offer energy. Aside from basic snacks like these, you can get a little creative and whip up these homemade low-cal post-workout snacks. Eat immediately after your workout.
Change your won mind for the better this year to achieve your potential…It’s the End of March, but you are still on time!! (Time, can you please slow down?)!
1. Watch your words Missy
The way that we speak to ourselves has a huge impact on our lives and wellbeing. If you are capable of showing affection and giving praise to others, then you’re able to do it for yourself too. Mind your inner language and you’ll reap the rewards.
You can create affirmations for the state you want to be in. Really get excited about this brand new you and bring it in to the present. Say it and say it with feeling as if what you want, you have right now.
2. Change the link
We can adopt unhealthy habits because we associate them with a loved one or a personal hero. Perhaps we link “party food” with happy moments. We may not even realise that the unhealthy habit is our way of being closer to a person or an event that we have loved and lost. You may be holding on to the sleep patterns and alcohol consumption of your student days because life was more fun back then. You can move to a better you. Is it the freedom and the carefree attitude that you’re missing? Look at ways in which you can bring these aspects in to your present day life.
3. Victim to leader
If we feel intimidated by our boss or groups of people, or we somehow feel the victim in certain situations, we can go back in time to when we felt like that. We have the power to change it now.
Go back to the time in your mind when you felt very intimidated and bring in a protector (who or what this is, is up to you). You can rewrite the situation in your mind, psychodynamically. This process will impact on everything in your life, altering the way your mind responds to events as you move from victim to leader.
4. Explore your emotions
Get a journal, and mark down ages in your life when key events took place – both the traumatic and positive.
Look to see when problems started and especially track back and notice if there are any common themes. You may want to look back and see what was going on in your life up to six months before each key event. This will illuminate reasons behind your behaviour.
5. Take self care seriously
Decide that you’re going to look after yourself IMMEDIATELY. This will send a powerful message to your mind that whatever had happened before now, you’re taking a stand as an adult that you’re absolutely worth looking after, right now. This means upgrading your nutrition and the way you nourish your soul.
Do exercise that actually makes you smile but do move more please. Get excited about life and treat yourself more.
Make some time to yourself and acknowledge how incredible you are and that you deserve better, in the very moment.