Embrace the Power of Gratitude

Today, I want to share with you a simple yet profound practice that has the potential to elevate your well-being in remarkable ways: the power of gratitude.
In our fast-paced and often demanding lives, it’s easy to get caught up in the pursuit of material possessions, achievements, and external validation. However, true wellness stems from nurturing our inner selves, cultivating a positive mindset, and embracing the abundance that already surrounds us.
Gratitude is the gateway to unlocking that abundance. It is a magical elixir that can infuse every aspect of our lives with renewed energy, joy, and fulfillment. When we practice gratitude, we shift our focus from what we lack to what we have, and from what is wrong to what is right.
The beauty of gratitude lies in its simplicity. It doesn’t require expensive equipment or complicated routines. It is a mindset shift that can be practiced anywhere, at any time. Here’s a simple exercise to get you started:

Gratitude Journal: Set aside a few minutes each day to reflect on the things you are grateful for. Write them down in a journal dedicated solely to gratitude. It could be as simple as the warmth of sunlight on your skin, a kind word from a friend, or the aroma of your morning coffee. As you develop this habit, you’ll discover an ever-expanding list of blessings that surround you.

Gratitude Walk: Take a leisurely stroll in nature and tune in to the wonders that unfold around you. Observe the colors of the flowers, the rustling of leaves, and the melody of birdsong. With each step, consciously express gratitude for the beauty that nature provides. Let it fill your heart and renew your spirit.

Gratitude Letters: Reach out to the people who have touched your life in profound ways and express your gratitude to them through heartfelt letters or messages. Let them know how their presence, support, or guidance has made a positive impact on your well-being. Witness the joy that spreads when gratitude is shared.

Remember, the practice of gratitude is not about denying or dismissing life’s challenges. It’s about developing resilience, shifting our perspective, and finding strength in the face of adversity. Gratitude opens our eyes to the blessings that may have gone unnoticed and fuel our journey toward self-improvement and well-being.

As a wellness coach, I encourage you to incorporate this simple yet transformative practice into your daily life. Embrace the power of gratitude, and you’ll experience a profound shift within yourself, fostering a greater sense of peace, contentment, and fulfillment.

Are you ready to embark on a journey of personal growth, well-being, and abundant joy?

Imagine a life where you wake up every morning with a sense of purpose, positivity, and gratitude. A life filled with vibrant health, inner peace, and an unwavering belief in your own potential. Together, we can make that vision a reality.

By signing up for my wellness coaching program, you will gain access to a wealth of knowledge, support, and personalized guidance. We will work hand in hand to unlock your true potential and cultivate an attitude of gratitude that permeates every aspect of your life.

Through our sessions, you will discover the power of gratitude as a catalyst for positive change. We will explore practical techniques, tailored specifically to your needs, that will enable you to harness the transformative energy of gratitude on a daily basis. You’ll witness firsthand how gratitude can shift your perspective, increase your resilience, and infuse your life with authentic joy.

Together, we will create a roadmap toward holistic well-being, addressing not only your physical health but also your emotional, mental, and spiritual aspects. I will provide you with the tools, strategies, and unwavering support to overcome obstacles, set achievable goals, and celebrate your successes along the way.

As your wellness coach, I am dedicated to your growth and happiness. I am excited to witness your progress and guide you toward creating a life that is not only healthy but also abundant with joy and gratitude. Together, we will unlock your full potential and empower you to live a life that resonates with authenticity, purpose, and fulfillment.

Don’t let this opportunity pass you by. Sign up for my wellness coaching program today and take the first step towards a brighter, more vibrant future. Together, let’s embark on a transformative journey that will shape your well-being and create a life that you truly love.

Air New Zealand’s Passenger Weighing Initiative: How Do You Feel About It?

Hi there! Have you heard about Air New Zealand’s latest initiative to enhance flight safety? It’s been making waves in the news recently, and it’s all about passenger weighing. They’re conducting a month-long survey where passengers are invited to step on scales before boarding their flights. Now, this has sparked some interesting discussions about privacy, personal comfort, and the balance between safety and individual concerns. So, let’s talk about this and explore different perspectives. I would love to hear your thoughts!

Safety First

When it comes to air travel, safety is everyone’s top priority. Air New Zealand’s goal with this initiative is to gather accurate data on the weight and balance of their planes. By doing so, they hope to provide their pilots with crucial information that can help them make informed decisions during flights. So, how does this make you feel? Does it give you a sense of confidence knowing that they’re taking extra steps to ensure your safety? Or do you have concerns about potential risks that might not be addressed by this approach?

Privacy Considerations

Oh yes, privacy, a topic that always grabs our attention. Air New Zealand wants to assure you that any weight data collected will remain completely anonymous for their staff. Plus, they’ve made it clear that the numbers on the scale won’t be visible to you or other passengers. But hey, we understand if you still have some reservations. Sharing personal information, even if it’s anonymous, can be a bit uncomfortable. Do you find the guarantee of anonymity reassuring? Or do you think there might be better alternatives to enhance flight safety while still preserving passenger privacy?

Balancing Individual Concerns

Now, stepping on a scale before boarding might not be everyone’s cup of tea. Air New Zealand recognizes that and is taking steps to address potential discomfort or embarrassment. They’re committed to ensuring your privacy and keeping the whole process confidential. But here’s the thing – how does this initiative impact your overall travel experience? Is it a minor inconvenience that you’re willing to bear for the sake of safety? Or do you feel it crosses personal boundaries and should be approached differently?

Ticket Pricing

Here’s an interesting thought, passenger weighing and its implications on ticket pricing. Some airlines might consider adopting a weight-based pricing model, much like how excess baggage fees work. The idea behind this is to distribute the load more evenly on the aircraft and possibly improve fuel efficiency. So, what are your thoughts on this? Do you see it as a fair way to manage things, or do you have concerns about how it might impact ticket costs?

My Thoughts

As a weight management coach, I believe that some individuals who are overweight or obese may already experience unfair judgment or discrimination from society. Asking them to weigh themselves before boarding could potentially intensify feelings of stigma and make them feel targeted solely because of their weight. It’s important to consider that while some people might not be bothered by weighing themselves in public, others may have more emotional reactions like increased stress or discomfort both during the boarding process and throughout the flight.

I hope this blog about Air New Zealand’s passenger weighing initiative has given you some food for thought. I would love to hear what you think, so please take a moment to leave a comment and let me know your thoughts. How do you feel about this new development? I can’t wait to hear your perspective!

Beyond Dairy: Vegan Cheese A Wholesome Alternative?

In this blog post, I’m going to dive into the fascinating world of vegan cheese. I’ve been getting loads of questions about what it’s made of and whether it’s a healthy alternative to dairy cheese. Whether you’re a seasoned vegan or just curious about plant-based options, it’s important to understand how vegan cheese is made, its nutritional content, and any potential health risks.
Vegan cheese is incredibly versatile when it comes to culinary dishes, and its ability to adapt and enhance various recipes is truly remarkable. Full disclaimer, I have tried vegan cheese, I don’t like it and it’s not a part of my dietary intake as I tend to eat a whole food, plant-based diet. With that said, let’s jump right in and explore together, shall we?

Manufacturing Vegan Cheese
This is a general overview of the manufacturing process. Different brands may incorporate additional steps or unique techniques to achieve their desired flavor, texture, and nutritional profile. Vegan cheese is crafted by substituting animal-derived ingredients, such as milk or casein, with plant-based alternatives. The most common base for vegan cheese is plant milk, such as soy, almond, cashew, or coconut milk. These milks are processed and combined with various thickeners, emulsifiers, and flavorings to create a cheese-like texture and taste. Fermentation processes involving beneficial bacteria or yeast cultures are sometimes employed to enhance flavor and texture further.
The chosen plant-based milk is usually heated to a certain temperature to eliminate any harmful bacteria and to improve its stability and shelf life. This process is known as pasteurization. After pasteurization, the milk may undergo additional treatments such as homogenization, which helps distribute the fat evenly throughout the liquid.

Coagulation is a critical step in the cheese-making process. To create a solid structure, coagulants or coagulating agents are added to the milk. Commonly used coagulants include lactic acid, lemon juice, vinegar, or specific enzymes derived from microbial or plant sources. These coagulants help separate the milk solids from the liquid, forming curds.
Once coagulation occurs, the curds start to form. The curds are usually cut into small pieces to release more whey (the liquid component). The size and texture of the curds can vary, depending on the desired consistency of the final product. The whey is drained off, leaving behind the curds. The curds are then often placed into molds or wrapped in cheesecloth to shape and press them. Pressing helps remove additional whey and encourages the curds to fuse together, creating a firmer texture. The length of time and pressure applied during pressing can vary depending on the desired texture and moisture content of the cheese.

At the flavoring and aging stage, various flavorings, such as herbs, spices, nutritional yeast, or natural flavor extracts, may be added to enhance the taste of the cheese. Some vegan cheeses undergo an aging process to develop a more complex flavor. During aging, the cheese may be stored at a controlled temperature and humidity, allowing it to mature and develop its characteristic taste and texture over time.
Finally, the vegan cheese is packaged for distribution and sale. It can be found in various forms such as blocks, slices, shreds, or spreads. Some brands may also offer flavored varieties or vegan cheese alternatives for specific traditional cheese types like cheddar, mozzarella, or cream cheese.
Now you have a better understanding of how vegan cheese is made, lets look at the nutritional content.

Nutritional Content
The nutritional composition of vegan cheese can vary depending on the specific ingredients used and the manufacturing process. Typically, vegan cheeses contain less saturated fat and cholesterol than traditional dairy cheese. They are also free from lactose, making them suitable for individuals with lactose intolerance. Many vegan cheeses are fortified with vitamins and minerals, including calcium, vitamin B12, and sometimes even probiotics.

However, it’s essential to note that vegan cheese might not match the protein content found in dairy cheese. Traditional dairy cheese is a significant source of complete protein, whereas plant-based alternatives often fall short in this aspect. Therefore, it is advisable for vegans to incorporate other protein-rich foods, such as legumes, tofu, tempeh, and quinoa, into their diet to ensure adequate protein intake.

Health Risks
When it comes to health risks, vegan cheese, like any processed food, should be consumed in moderation. Some commercially available vegan cheeses may contain additives like stabilizers, preservatives, or high levels of sodium to enhance flavor and texture. It’s crucial to read labels and choose brands that prioritize using wholesome ingredients and minimal additives. Additionally, some individuals may have allergies or sensitivities to certain plant-based ingredients used in vegan cheese, such as soy or nuts. Therefore, always be aware of your dietary requirements and any potential allergens.

As with any dietary choice, balance is key. While vegan cheese can be a tasty and convenient substitute for those following a plant-based lifestyle or with dietary restrictions, it’s important to focus on a well-rounded diet that includes a variety of whole plant foods. Incorporating a range of fruits, vegetables, whole grains, and legumes will provide essential nutrients, fiber, and beneficial compounds that contribute to overall health and well-being.

Remember, the world of vegan cheese continues to evolve, and new products are constantly emerging. Exploring different brands, flavors, and types of vegan cheese can be an exciting journey of taste discovery. Enjoy the process, be mindful of your nutritional needs, and savor those cheesy delights guilt-free!

I hope this post has helped in your understanding of vegan cheese, its manufacture, nutritional content, and potential health risks. Do keep in mind that vegan alternatives are transition foods and shouldn’t form part of your diet long term. If you have any questions, feel free to ask.

Exercise: Your Pathway to a Stronger, Healthier You.

Imagine a life where you wake up each day with immense energy, a resilient body, and a vibrant spirit. Exercise holds the key to unlocking your full potential and paving the way to a stronger, healthier you. When it comes to nurturing a healthy and fulfilling life, exercise takes center stage. Its significance reaches far beyond mere physical fitness, encompassing a myriad of benefits that enhance every aspect of our well-being.

From boosting mental clarity and reducing stress to promoting better sleep and improving overall mood, exercise becomes a catalyst for holistic wellness. It strengthens not only our muscles but also our cardiovascular system, enhancing longevity and reducing the risk of various diseases. Additionally, exercise fosters self-discipline, instilling a sense of accomplishment and empowerment as we witness our progress and surpass our own expectations.

There are very few people who don’t know that exercise is essential for maintaining a healthy weight. Engaging in physical activity helps to burn calories and control body weight. Regular exercise, combined with a healthy balanced diet, can contribute to weight loss or weight maintenance, reducing the risk of obesity-related health issues such as heart disease, diabetes, and certain types of cancer.

By incorporating exercise into our daily routine, we unlock a world of possibilities and embrace the opportunity to live life to its fullest. So, lace up your sneakers, embrace the power of movement, and embark on a journey that will transform your body, mind, and spirit.

What’s more, exercise plays a vital role in maintaining cardiovascular health. Engaging in aerobic activities like running, swimming, or cycling has a profound impact on your heart and overall cardiovascular system. These activities increase your heart rate, effectively working out your cardiovascular system. Over time, this leads to strengthened heart muscles, improved blood circulation, and reduced blood pressure. Regular participation in cardiovascular exercises significantly lowers the risk of developing heart disease, stroke, and other cardiovascular conditions.

Exercise also plays a crucial role in improving muscle strength and endurance. Resistance training, such as weightlifting or bodyweight exercises, helps build and maintain muscle mass, which is essential for daily activities and overall functionality. Strong muscles support good posture, balance, and stability, reducing the risk of falls and injuries. Regular exercise can also help prevent age-related muscle loss, known as sarcopenia.

In addition to physical benefits, exercise positively affects mental health. Engaging in physical activity releases endorphins, the body’s natural feel-good chemicals, which can elevate mood and reduce symptoms of anxiety and depression. Exercise is often prescribed as part of therapy for individuals dealing with mental health conditions. It promotes relaxation, reduces stress levels, and enhances cognitive function, including memory and focus.

Regular exercise also plays a role in reducing the risk of chronic diseases. Physical activity has been linked to a lower incidence of conditions such as type 2 diabetes, certain types of cancer (e.g., colon and breast cancer), osteoporosis, and metabolic syndrome. Exercise helps regulate blood sugar levels, improves insulin sensitivity, and boosts the immune system, thus supporting overall health and disease prevention.

Moreover, exercise contributes to better sleep quality. Physical activity during the day can promote better sleep patterns, helping individuals fall asleep faster and experience deeper, more restful sleep. A good night’s sleep is essential for physical recovery, hormone regulation, and overall well-being.

Lastly, exercise strengthens social connections and promotes a sense of community. Participating in group activities, team sports, or fitness classes provides opportunities for social interaction, which can have a positive impact on mental health and overall life satisfaction. Additionally, exercising with others can provide motivation, support, and accountability, making it easier to maintain a consistent exercise routine.

In conclusion, exercise is vital for good health due to its multifaceted benefits. It helps maintain a healthy weight, improves cardiovascular health, enhances muscle strength and endurance, boosts mental well-being, reduces the risk of chronic diseases, promotes better sleep, and fosters social connections. By incorporating regular physical activity into your life, you can significantly improve your overall health and enjoy a higher quality of life.

If you want to embrace an active lifestyle but hesitation is holding you back, there’s a simple solution: consult your trusted healthcare provider or pay a visit to your local health center, or a local gym. By connecting with knowledgeable professionals, you can pave the way toward crafting a personalized fitness plan that propels you toward your goals.

Good luck!!!

Breaking Bad Habits: How to Overcome Obstacles And Achieve Lasting Change

Breaking bad habits and overcoming obstacles to achieve lasting change is a complex and challenging process. While it may seem daunting, it is possible to break free from unhealthy habits and behaviors and create lasting change in your life. As a nutrition weight management coach, I have seen many people successfully make lasting changes in their lives, and there are several key strategies that can be helpful in this process.

The first step in breaking bad habits is to identify them. Many people engage in habits or behaviors without even realizing it, and these habits can be difficult to break if you are not aware of them. Once you have identified the habit you want to change, it is important to understand why you engage in it. Is it a coping mechanism for stress or anxiety? Does it provide a temporary escape from reality? Understanding the underlying reasons for the habit can help you develop a plan to change it.

The next step is to create a plan of action. This involves identifying specific behaviors or actions that you can take to break the habit. For example, if you want to quit smoking, you might start by reducing the number of cigarettes you smoke each day or setting a quit date. It is important to set realistic goals and to be patient with yourself as you work towards your goal. Breaking a habit is not easy, and it can take time and effort to achieve lasting change.

Another important aspect of breaking bad habits is to surround yourself with a supportive environment. This includes friends, family, and professionals who can offer encouragement and support as you work towards your goal. Support groups or therapy can be particularly helpful for people who are struggling to break a habit, as they provide a safe and non-judgmental space to discuss challenges and receive support.

In addition to creating a supportive environment, it is also important to develop healthy coping mechanisms for stress and anxiety. Many people engage in unhealthy habits as a way of coping with stress, so developing healthier ways of dealing with stress can be an important part of breaking a habit. This might include exercise, meditation, or spending time with friends and family.

It is also important to stay committed to your goal and to be patient with yourself as you work towards lasting change. Breaking a habit is not easy, and there will likely be setbacks along the way. However, with persistence and dedication, it is possible to achieve lasting change and to create a healthier and more fulfilling life.

In conclusion, breaking bad habits and overcoming obstacles to achieve lasting change is a challenging but rewarding process. By identifying the habit, creating a plan of action, developing a supportive environment, and staying committed to your goal, you can break free from unhealthy habits and behaviors and create a healthier and more fulfilling life. Remember to be patient and kind to yourself along the way, and celebrate your successes as you work towards your goal.

Nutrition and weight management

various vegetables on supermarket shelves

As a weight management coach, I would like to emphasize that effective nutrition and weight management is not solely about burning more calories than you consume. It is crucial to consider overall body health improvement and not just weight gain or loss. Proper nutrition plays a vital role in reducing the risk of a wide range of health-related problems, including heart disease and cancer. Achieving a good diet requires balanced nutrition that lowers cholesterol, and blood pressure, and assists with weight control.

To maintain optimal health, your body needs the correct combination of nutrients. Carbohydrates are the primary source of energy, and the body uses them to build glucose for immediate use or stored for later. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates, while starches and fibers are complex carbohydrates.

Proteins are essential for building and maintaining muscles and other tissues, and they function in hormone creation. Animal products and vegetables are the two primary types of proteins, and excessive consumption of animal protein can lead to high cholesterol due to its high saturated fat content.

Fat is another vital nutrient that comes in both saturated and unsaturated forms. Saturated fat increases the risk of health problems, while unsaturated fat is healthy. However, if it goes through any refinement process, it can become saturated fat. 

Vitamins are also required nutrients that perform different functions within the body. Certain vitamins, such as antioxidants (vitamins A, C, and E), can prevent diseases like coronary artery disease by preventing the build-up of plaque on artery walls.

Minerals and trace elements are also essential for many different body processes. Salt is another nutrient that the body requires, but excessive intake may raise blood pressure. A balanced, nutritional diet requires consuming two and a half cups of vegetables and two cups of fruit daily. Whole grain products should also be included, with at least half being whole grain-based. Low-fat milk or milk products should be consumed daily, and total fat intake should only account for 10-30% of your calorie intake, with most fats being unsaturated.

Meat, poultry, dry beans, and milk or milk products should be lean, low-fat, or fat-free. Saturated fats should only account for less than 10% of your calorie intake, and trans-fatty acid should be avoided. Additionally, fiber-rich fruits, vegetables, and whole grains should be part of your regular diet, as well as potassium-rich foods.
Lastly, alcoholic beverages should only be consumed if at all, in moderation.

In summary, excellent nutrition is the foundation of a healthy diet.

Debunking 10 Nutrition Myths

As a nutrition weight management coach, I hear a lot of misconceptions about what constitutes a healthy diet. From the idea that all carbs are bad to the notion that fat-free is always better, these nutrition myths can lead people down a dangerous path. In this blog post, I aim to dispel ten nutrition myths and set the record straight.

Here we go in no particular order.

Myth number 1: Carbs are bad. The truth is carbs are a vital source of energy and plays an important role in a balanced diet. The stigma attached to carbs is due to the fact that people overconsume them, leading to weight gain and other health issues. Unfortunately, this has led to the perception that all carbs are bad. This however is not the case. Complex carbs such as fruits and vegetables, whole grains, and legumes provide fiber and should be part of your diet. Refined carbs like white rice, white bread, cakes, and cookies are low in nutrition and should be consumed in moderation because they can be harmful when consumed in excess.

Myth number 2: Fat-free foods are always healthy. This couldn’t be further from the truth. Fat is often removed from foods but is replaced by added sugars or unhealthy ingredients to enhance flavour. Fat-free foods may not provide the essential nutrients needed for proper health, many essential vitamins and minerals are fat soluble, meaning they can only be absorbed when consumed with fat. Don’t be fooled by the fat-free label, turn the packaging around and read the list of ingredients and choose wisely.

Myth number 3: All calories are equal. The source of calories matters, as different types of calories, have different effects on the body. For example, 100 calories from a cupcake will not have the same effect as 100 calories from a fruit. It has been observed through studies as reported by The New York Times in 2014 that calories derived from different food sources are not processed the same way. For example when we consume high-fiber foods such as nuts and some vegetables only approximately 75% of the calories are absorbed. The rest are passed through the body and are not used.

Myth number 4: Gluten-free automatically means healthy. Just because a food is gluten-free does not automatically make it a healthy option. Some gluten-free products can be high in sugar and unhealthy fats. Research has indicated that those who do not have a medical need to follow a gluten-free diet, but do so because they believe it is healthier, may be more prone to nutritional deficiencies, particularly in the areas of fiber, B vitamins, magnesium, and calcium.

Myth number 5: Detox diets remove toxins. The body has its own detoxification system, the liver and kidneys effectively remove toxins from the body and there is no scientific evidence to support the use of specific diets for “detoxing”. In fact, these diets can be harmful and limit essential nutrients. Eating a balanced diet that includes plenty of vegetables, fruits, and whole grains not only provides the body with the nutrients it needs but also helps to support the body’s detoxification system.

Myth number 6: Meal replacement shakes are a healthy option. Not all meal replacement shakes are created equal. Some lack the variety of nutrients needed for a balanced diet. They are also low in fiber and can cause stomach issues if consumed too often. Also, meal replacement shakes often contain added sugar and can lead to unhealthy cravings. So it’s important to read the label and choose wisely.

Myth number 7: Supplements can replace a balanced diet. Supplements can be beneficial in filling the nutritional gaps, but they should not replace a balanced diet. A varied diet provides a wider range of essential nutrients. Supplements should never be used as a way to replace essential nutrients that should be obtained from real food. If you think you may be missing some nutrients you should speak to your doctor before taking any supplement to make sure it is safe and appropriate for you.

Myth number 8: Saturated fat should be avoided. Saturated fat has been demonized in the past, but recent research suggests that it is not necessarily harmful and may even have benefits when consumed in moderation. The focus should be on the quality of the fat rather than just the amount.

Myth number 9: Juice is a healthy alternative to soda. Juice is often marketed as a healthy alternative to soda, but it can be high in sugar and lacking in fiber. Whole fruit is a better option because it includes fiber, and helps regulate blood sugar and promotes satiety.

Myth number 10: Eating late at night causes weight gain. It is not the time of day that causes weight gain, but rather the overall calorie intake. Consuming more calories than the body burns, regardless of the time of day, will lead to weight gain. A balanced diet and regular physical activity are key to maintaining a healthy weight.

Separating fact from fiction when it comes to nutrition is essential for a healthy diet. Don’t be swayed by myths and fads. Focus on a healthy balanced diet with plenty of fruits and vegetables, whole grains, and lean protein. Be mindful of portion sizes and added sugars.

Can a plant-based diet help with period pains?

Photo by Anthony Tran on Unsplash

At least one in four women experiences distressing menstrual pain requiring a need for medication and absenteeism from work, study, or social activities. Painful menstruation, also known as dysmenorrhea, is caused by the contraction of the uterus during menstruation. These contractions are a normal part of the menstrual cycle and are caused by the release of prostaglandins, which are hormone-like substances that cause the uterus to contract.

Some women experience more intense contractions and cramping than others, which can lead to pain. Period pain should not be severe so speak to your healthcare provider if you are experiencing pain that is affecting your day-to-day life.

Some factors that can contribute to period pain include endometriosis, fibroids, adhesions, and pelvic inflammatory disease. Also, women who smoke, have high levels of stress, or have a low tolerance for pain may be more likely to experience period pain. 

What are some common ways to alleviate period pain?

Over-the-counter pain relievers such as ibuprofen and naproxen can help reduce cramping and pain. Other common ways to alleviate period pains include:

Birth control pills, which can regulate hormones and reduce the severity of crams. 

Heat therapy, such as using a heating pad or a hot water bottle on the lower abdomen. 

Relaxation techniques, such as yoga or meditation. 

Acupuncture and massage. 

Exercise, which can increase blood flow and release endorphins.

Another approach worth trying is a mainly plant-based diet. A plant-based diet emphasizes fruits, vegetables, whole grains, and legumes has been shown to be associated with lower levels of inflammation in the body and may help alleviate period pain as its typically high in fiber, antioxidants, and phytochemicals. Additionally, plant-based diets are often low in saturated fat, which has been linked to an increased risk of menstrual pain. Please consult with your doctor before making any changes to your diet. 

It’s important to note that different methods may work better for different people, and it’s worth trying a few different approaches to see what works best for you. It’s also important to work with your doctor if you have severe or chronic period pain, as there may be underlying conditions that need to be addressed.

Want to lose weight, but don’t want to workout?

Do you want to lose weight, but don't want to workout?

We all want to drop a few pounds, but some of us just cannot find the time or just don’t relish taking out an expensive gym membership, or the thought of going to a gym is just too daunting. Well, don’t despair, to lose weight you just need to reduce the amount of processed food you consume. 

You have to understand that losing weight isn’t about exercising, it’s about making healthier choices daily in your life. As a matter of fact, you don’t lose weight by exercising.

Exercising is great to prevent weight gain, so when you have lost weight and to prevent weight rebound, you should have an exercise routine.

To help you lose weight there are a few things you can do, first start by making small changes to your diet such as cutting out sugary drinks and snacks and eating more vegetables and fruits. Vegetables and fruits have all the nutrients your body needs to thrive so it’s essential to eat nutrient-dense foods and avoid processed foods as much as possible.

Incorporate more movement into your daily routine, such as taking the stairs instead of the lift, or going for a walk during your lunch break. Remember that weight loss can take time so be patient and consistent with your efforts.

Consider using the services of a dietician, accountability partner, or certified weight management coach to help you achieve your weight loss or lifestyle goal. Weight loss isn’t about working out, it’s a myth put about by gym owners and people with a vested interest to get more members. Workout is important but not for weight loss.

Here is an article about five benefits of a plant-based diet you might find interesting.


Summer Holiday Binging

Woman at airport lounge with luggage
women eating bruschetta and drinking glasses

How To Avoid Weight Gain.

The summer holidays are when we forget about work and the daily commute for a couple of weeks, pack our bags and fly off to a sun-drenched location to relax, indulge, treat ourselves, and have loads of fun. But if you go on an all-inclusive holiday, it means unlimited food and drinks. It’s practically inevitable that you will gain some weight during your holiday – especially if you’re not careful. In this blog post, we’ll discuss how to avoid weight gain during your holiday so that your hard-earned progress doesn’t go down the drain!

How Do You Actually Gain Weight? 

Well, if we try and get down to the core of it all with fundamental analysis, we can conclude that there is a specific reason why you gain weight… Okay, okay what I’m saying is overeating causes weight gain, but the point is this – If you manage the amount of food you put in your mouth, you can eat any type of food you want.

So essentially, if you consistently go way above your daily needs, you will gain weight. And though that happens, one must remember that just a small percentage of the weight gained during your holiday is fat.

You also gain:

  • Muscle and liver glycogen (stored carbs)
  • Water
  • Food weight

So, here’s a mental checkpoint – don’t stress out if you gain a little weight. Focus on your long-term habits.

people on a beach sitting under parasols

Let Your Soul Loose

 There is a tendency for people to fall so seriously into diets and nutrition plans that their entire perspective on food is warped. This is exactly when one may be worried about overeating for a few days during their holiday.

However, if you give your pleasure system more food than what your body needs and you are mentally okay with that and don’t feel guilt, you can in fact leverage the binge!

Yes, that’s right – binging on food doesn’t necessarily have to mean gaining a bunch of unhealthy weight. Think of the binge as an abundance of energy, which can be used for physical activities that will stimulate the body in a good way.

In short – Stay active and train intensely during your holiday when your food intake is higher.

Here Are Some More Tips To Control Binging

 If you have a big problem with self-control, holiday binging can truly get out of hand… and though that is true, there are ways to manage your cravings!

Check out these tips below

  • Eat sequentially

The human stomach was made to digest almost anything and everything, but nevertheless, the different nutrients get chemically digested in different parts of the digestive system.

For this reason, eating your nutrients sequentially in each meal may improve the feeling of satiety, as well as overall digestion and gut health.

Simply – Whatever holiday food you are eating, eat first the carbs and veggies and then move on to protein and fat sources.

If the foods on the table mix all nutrients together, however, fear not! Just chew the food longer, as that will ease the work of your stomach.

  • Eat plenty of protein and fats

If you want to avoid overeating, you NEED to be satiated and not think about food. And well, that is only possible through quality proteins and fats. However, though animal sources do provide proteins and fats that are satiating, the most satiating food you can eat is…

  • Potatoes!

Yes, that’s right – If the holiday dinner table has potatoes to offer, don’t be afraid to combine them with anything else you have on your plate. In doing so, you will increase satiety and make it far less likely to overeat and gain excess weight as an end result.

To Finish Up

Managing your holiday eating habits doesn’t have to be difficult, nor do you have to gain excess weight. Stay active, stay mindful, and if you happen to eat more food than normal – use that energy!