I have been on a little blogging sabbatical doing some research on what I like to call the, 20 for 20 Challenge. The 20 for 20 Challenge entails a 20 minute brisk walk after dinner for 20 days to improve digestion, aid detoxification processes of the body and stimulate weight loss pathways.
All I can say is that I am hooked and I will be doing this long after the 20 days! The results have been very pleasing so far.
Two candidates have taken part in this experiment, let’s look at the details.
Client #1: Woman, aged 50, wanting to loose 5 kgs and improve digestion
Client #2: Woman, aged 21, wanting to maintain weight and improve digestion
Both clients followed a reasonably healthy diet and exercised regularly. Neither were overweight.
Day One: Both clients felt “lighter” and both reported a deeper sleep.
Day Two: Both reported a very comfortable sleep and woke up more energized.
Day Three: Dramatic decrease in bloating by both clients
Day Four: Overall improved digestion throughout the day and reduced bloated feeling.
Day Five: Both clients have experienced improved digestion and a better night’s sleep.
The next 15 days will be posted ASAP so stay tuned! Till then I urge you to take up this challenge yourself. It’s so easy and the results have been amazing! Wait for about 30 minutes after dinner before walking and ensure no food is consumed after the walk. A 20 minute walk is a good amount of time, anymore and you risk overstimulation- having said that, everyone is different so I will leave it up to you!
Feel free to post any comments on your experiences!
Happy Walking!!
Love to you all. xxx
Thursday, April 22, 2010
Sunday, April 11, 2010
Meal Time
Should we snack between meals???
The jury is a little out on this topic, some people reckon snacking throughout the day is better as it helps keep your blood sugar levels constant and keeps your metabolism active. Other diet gurus recommend eating three set meals of different sizes – a big breakfast, a medium lunch and a very small, light dinner.
My advice??
Do whatever works for you and listen to your body. That is the most important thing. If you are listening to your body and asking it when it is hungry and needs sustenance I think you will get much better results whatever diet you adopt. Remember dieting is not just about loosing weight, it’s about eating what’s right for you for optimum health.
So, what do I recommend???
A good breakfast is essential. Studies show that people who eat breakfast are not only smarter but are less likely to have sugar cravings. A nutritious breakfast full of protein and fibre is essential.
A lot of people think of eggs as an unhealthy breakfast but seriously (if cooked right) they are the best breakfast!
Poach, boil or bake eggs and serve with mushrooms, spinach, tomatoes and a slice of toast with avocado – perfect and filling!
Otherwise a really good, hearty muesli with lots of raw nuts and seeds served with some good quality yoghurt is also super. If neither of those interests you try quinoa or oat porridge, toast with avocado or a nut spread or a nice fruit salad with chopped nuts and yoghurt.
Japanese style breakfasts which involve miso, brown rice and seaweed are also quite popular. The lists are endless!
A big breakfast should keep you going to lunch time where you should enjoy a medium sized meal- just remember that it should have protein, fibre and vegetables.
However, if you prefer to eat smaller meals more frequently go for a high protein food source straight up in the morning such as a boiled egg or some yoghurt. Then a few hours later enjoy something more carbohydrate based such as a small handful of muesli and milk.
Break your lunch up into two small meals. Perhaps a small cup of hearty vegetable and lentil soup and then a small chicken salad later in the afternoon. Remember the idea is to eat SMALLER meals more frequently.
Dinner should be the smallest meal of the day no matter what plan you follow – for most people it’s the biggest, (even I am guilty of this..) But dinner time is normally when we are winding down and getting ready to sleep. Try choosing lighter options and have your main meals at breakfast and lunch.
Options include a warm beef salad, some tofu stir-fry, or some soup.
If you are trying to loose weight no carbs should be consumed at dinner time, also after dinner take a brisk 20 minute walk around the block. This will help you burn up an extra sugars consumed through the day.
Whatever eating plan you choose it’s important to remember healthy food results in a healthy body, there really is no other great secrets or tips. Also, and I have mentioned this before, guilt about what you are eating just makes it 10 times worst as you add mental anguish to the already present ‘metabolic anguish.’ If you eat a huge slice of chocolate cake, don’t feel guilty about it, enjoy it! Just be open to listening to your body, I think once you master that it will be easier to say no.
Love to you all. xxx
The jury is a little out on this topic, some people reckon snacking throughout the day is better as it helps keep your blood sugar levels constant and keeps your metabolism active. Other diet gurus recommend eating three set meals of different sizes – a big breakfast, a medium lunch and a very small, light dinner.
My advice??
Do whatever works for you and listen to your body. That is the most important thing. If you are listening to your body and asking it when it is hungry and needs sustenance I think you will get much better results whatever diet you adopt. Remember dieting is not just about loosing weight, it’s about eating what’s right for you for optimum health.
So, what do I recommend???
A good breakfast is essential. Studies show that people who eat breakfast are not only smarter but are less likely to have sugar cravings. A nutritious breakfast full of protein and fibre is essential.
A lot of people think of eggs as an unhealthy breakfast but seriously (if cooked right) they are the best breakfast!
Poach, boil or bake eggs and serve with mushrooms, spinach, tomatoes and a slice of toast with avocado – perfect and filling!
Otherwise a really good, hearty muesli with lots of raw nuts and seeds served with some good quality yoghurt is also super. If neither of those interests you try quinoa or oat porridge, toast with avocado or a nut spread or a nice fruit salad with chopped nuts and yoghurt.
Japanese style breakfasts which involve miso, brown rice and seaweed are also quite popular. The lists are endless!
A big breakfast should keep you going to lunch time where you should enjoy a medium sized meal- just remember that it should have protein, fibre and vegetables.
However, if you prefer to eat smaller meals more frequently go for a high protein food source straight up in the morning such as a boiled egg or some yoghurt. Then a few hours later enjoy something more carbohydrate based such as a small handful of muesli and milk.
Break your lunch up into two small meals. Perhaps a small cup of hearty vegetable and lentil soup and then a small chicken salad later in the afternoon. Remember the idea is to eat SMALLER meals more frequently.
Dinner should be the smallest meal of the day no matter what plan you follow – for most people it’s the biggest, (even I am guilty of this..) But dinner time is normally when we are winding down and getting ready to sleep. Try choosing lighter options and have your main meals at breakfast and lunch.
Options include a warm beef salad, some tofu stir-fry, or some soup.
If you are trying to loose weight no carbs should be consumed at dinner time, also after dinner take a brisk 20 minute walk around the block. This will help you burn up an extra sugars consumed through the day.
Whatever eating plan you choose it’s important to remember healthy food results in a healthy body, there really is no other great secrets or tips. Also, and I have mentioned this before, guilt about what you are eating just makes it 10 times worst as you add mental anguish to the already present ‘metabolic anguish.’ If you eat a huge slice of chocolate cake, don’t feel guilty about it, enjoy it! Just be open to listening to your body, I think once you master that it will be easier to say no.
Love to you all. xxx
Thursday, April 1, 2010
Easter Chocolate
It's the busiest time of year for the chocolate industry. Why is it that chocolate shaped like an egg (or a bunny for that matter) tastes so much better? The conspiracy theorist within me likes to think that they deliberately put more sugar and preservatives in the chocolates to make them more addictive. So with all that chocolate, hot cross buns and easter feasting how can we stay healthy?
Well, it would be very dull to cut out chocolate altogether, especially at easter time, and we all know that chocolate definitely has its place in the food pyramid. Its a comfort, a pleasure, a simple joy that can make a bad day somewhat bearable. Cocoa is the magic ingredient here, mixed with the creamy texture and sweetness of the sugar it makes for a truly delectable comfort and soul food. Lets face it, sometimes we just need chocolate.
So, where does that leave health? Well, I always believe happiness is a sign of healthiness. Don't fall into the trap of eating so much chocolate till you feel sick and then feeling so guilty about it you decide to go for a marathon run up a mountain. This is the wrong approach. Chocolate eating is not guilty, don't treat it like you are committing a sin but rather approach chocolate consciously. Choose a good quality chocolate made from high grade cocoa, milk and sugar. Avoid chocolates with preservatives, additives and artificial colours and flavourings. Savour the taste, enjoy each bite guilt free, listen to your body- chocolate is rich and creamy so a little will go a long way if you are listening.
Eat proper meals during the day so you will be less tempted to eat all your choccy eggs. Also, keep your chocolate eating away from bed time when your metabolism is slowing down.
So tomorrow at your easter feasts take a moment to choose the best quality, and savour each mouthful. If you are eating it consciously you wont go crazy and stuff yourself.
Love to you all.
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