Archives

5 Healthy Breakfast Tips

If you want to lose weight, or you just want to get healthy, then breakfast should be number one on your list.

Even if you’re exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods. Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.

Never Skip Breakfast

This is number one on the list of healthy breakfast tips for a very good reason! You may think you’re shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning. Above this, breakfast kickstarts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day.

Avoid Sugar

Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar. This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time.

Don’t Drink Too Much Juice

Although fruit juice is good for you, this doesn’t mean that it’s free from calories. The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day. Drinking more water has the added benefit of helping you to feel fuller and avoid snacking.

Start As You Mean To Go On

Think of breakfast as a kick-start for your day, and start with healthy foods that’ll give your body the energy you need. This means avoiding fast food and fried breakfasts that’ll leave you feeling sluggish at work.

Include A Few Superfoods

Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases. Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yoghurt (low fat), berries, nuts and seeds. Even if you only have a handful of these ingredients, it’s a good way to make sure you get something healthy into every day.

If all these healthy breakfast tips seem a little complicated for you when you frequently find yourself rushing around in the mornings, remember to plan ahead. If necessary, prepare your breakfast the night before to make it as easy as possible for you to stick to a healthy diet.

5 Healthy Breakfast Tips That’ll Help You Lose Weight

Latest Update: Monday, April 12, 2021

Mindful Eating 101: What Every Woman Should Know

mindful eating

Mindful eating is the taking the world by storm

Thousands of women all around the world have adopted mindful eating as a way to shed excess fat and get healthier. It’s also very effective for getting them to feel better about themselves. So many women experience guilt and other negative emotions after eating foods that they think/know they shouldn’t.
Mindful eating is a lenient and less stressful approach to eating than conventional diets like the paleo diet or Atkins diet which are very strict and difficult to adopt.
Mindful eating is about exploring your relationship with food and discovering why you eat what you eat and if you’re really even hungry or just using food as medication for your emotional problems.
Let’s look at what mindful eating is all about and some of the practices in it.mindful eating

Eating slowly and mindfully

We live in a hectic society where people eat hastily giving nary a thought about what they’re eating. Women who are juggling careers and family may find that they just grab a snack or a bar of chocolate eat it without even thinking twice about it. They just needed that little perk up in their busy day.
Eating mindfully forces you to slow down and ask yourself why you’re eating. Are you really hungry or are you just bored and tired? It is very common for busy moms who are exhausted to just walk over to the fridge, grab something from there, heat it up and drop themselves on the couch and eat while they take a much needed break.
It’s like they’re on autopilot and the food is just for comfort and to make them feel good. The problem here is that these same women may be trying to lose weight and get back in shape post-pregnancy. They know they shouldn’t be eating unnecessarily and yet they do it.
Mindful eating will arrest this problem by making you question why you’re eating. You’ll have less guilt and be less likely to eat when you’re not hungry. You won’t be prone to weight gain and your health will also improve. Your relationship with food will get much better and you won’t be constantly thinking about food.

Recognizing Hunger Cues

Mindful eating will break the autopilot routine mentioned and force women to ask themselves if they really need to eat. Just asking this question alone is enough to break the pattern and make you think twice about eating it.
Real hunger has a few signs. Your stomach starts to growl and feels empty. Most human beings know when they’re actually hungry.
Eating to distract yourself or cover up your emotions is quite something else. If you’re full but you’re still eating, there is an underlying emotional issue. It could be stress, depression or boredom.
Mindful eating is about knowing the difference. It requires you to pay attention to how your body feels. You also need to pay attention while you eat. Do you feel pleasure? Relief? Are you enjoying the food you’re eating or are you gorging yourself without knowing why?
The answers to these questions will give you a better understanding about why you eat and the food choices you make. It’s these revelations that make mindful eating so powerful. It turns the act of eating from an automatic response to one where you’re thinking while you eat.

Healthy Relationship with Food

Ultimately, the goal is to create a healthy relationship between food and you. Food is meant for sustenance and fuel. The occasional treat is meant to make you feel happy, satisfies and nourished.
You should not be feeling guilty after you eat. So many women suffer from this problem because they eat without thinking. Their actions are not controlled. They respond to their bodies’ demands and cravings without stopping to ask themselves why they feel this way.
The woman who is craving for cake the whole day may raid the fridge at night and eat 4 or 5 slices till she feels sick and knows she overdid it. Guilt takes over and she feels like she has let herself down yet again.
Over time, she loses confidence in herself because of all the times she has failed. She then resigns herself to her fate of being overweight because of her lack of discipline.
With mindful eating, the woman will ask herself why she craves cake so much? Is she addicted to sugar? What does eating the cake do for her? Will she feel better?
Upon thinking, she’ll realize that she is probably going to feel guilty and hate herself later? But why? Did she let herself down?
Wouldn’t it be better if she just ate 1 slice and drank a tall glass of water and called it a day? Of course, it would.
If she does that, she’ll be proud of this little accomplishment. She exerted control and ate mindfully. With this confidence, she’ll approach eating the same way the next day and maybe eat just half a slice and so on.
This is exactly how mindful eating works. Like the name suggests, it’s all about mindfulness. To know what you’re eating, how you’re eating and why you’re eating this way. It’s a mental, emotional and to some extent, a spiritual journey. Once you start observing yourself, you’ll be better able to make positive changes to your eating habits and become healthier. Make mindful eating a part of your life.

Mindful Eating 101: What Every Woman Should Know

Latest Update: Monday, April 12, 2021

A Beneficial Diet For Women

A Clean And Beneficial Diet


The diet should be as clean as possible. This means eating food that contains NO unnecessary additives, preservatives, hormones or hormone-mimicking chemicals, sugars, or trans fats/hydrogenated fats. Eating only natural, unprocessed foods (in itself) will ensure that all these biochemically and hormonally disruptive substances are kept to an absolute minimum.

Highly beneficial foods…

Nutritional science has come a long way, and we now know that the following foods are highly beneficial for proper hormone production and healthy oestrogen metabolism.

Soya foods and soy concentrates – tofu, miso, Tamari, tempeh, soya beans, soya milk and plain soya yogurt

Chickpeas and beans in general – mung beans are easy to soak and cook in 45 mins, or sprouted

Whole and ground Indian spices and herbs – fenugreek seeds (wonderful when sprouted), cumin, cinnamon, turmeric etc

Unpolluted oily fish (and other quality fish) and fish oil – choose high-grade unpolluted fish oil capsules

WHOLE grains – brown rice, wheat berries and rye berries (these are the whole wheat and rye grains that when soaked and cooked have a lovely chewy texture), barley, millet, whole oats

Cruciferous vegetables – broccoli, cauliflower, cabbage, and Brussels sprouts

Ground/milled flaxseeds – 2 tablespoons per day

Sunflower and pumpkin seeds -preferably ground

Almonds and walnuts – preferably ground

Berry fruits (especially blueberries, raspberries, blackberries etc.), a little melon and citrus fruits such as lemons. Warm/hot water with the juice of a fresh lemon is the best way to start the day.

Highly beneficial drinks…

Organic Green tea – steep for 5-10 minutes

Miso soup – you can buy sachets or just add hot water to a tsp of miso paste

Soya shakes – blend soya milk, yogurt, berries and ground seeds

Filtered water with a little lime or lemon juice – remember that urine colour is an excellent indication of hydration status. It should be pale yellow/straw colour the majority of the time… so drink enough water and other fluid to achieve this. Drinking sufficient water is vital for normal kidney function and excretion of oestrogen via urine.

A Beneficial Diet For Women

Latest Update: Monday, April 12, 2021