Wednesday, 24 January 2018

Losing weight is probably the biggest problem many of us face on a daily basis. It is possibly the favourite New Year’s Resolution along with giving up smoking. It is one of the hardest things to achieve and stay positive at the same time. Losing weight naturally is better for you than any fad or crash dieting programs. Fads and crash diets make you lose fluid and muscle tone first, that is why it is so hard to keep the weight off. By changing your eating habits and doing more exercise the weight will gradually disappear. You don’t have to do everything at once either. Cut some things back first; limit your chocolate bars to one or two a week instead of one or two every day. Little goals are easier to reach than that huge goal of twenty or thirty kilograms. Be nice to yourself and have a treat outside of the home instead of keeping tempting ice cream in the freezer.

Keep a food diary
When you want to lose weight one of the easiest to track when and where you are eating is to keep a food diary. If you write down everything you eat and drink every day, when you come to a plateau and can’t seem to lose any more weight or inches, see if you are overeating at times of the day, or if there is some way to change your eating habits. Some people find in better to have the main meal at lunchtime and have a smaller meal at night. The afternoon gives you more time to use the energy from the food you have eaten.

Include more exercise
Exercise is the best way apart from eating less to lose weight naturally. There are many easy and quick ways to include more exercise into your day.

 Walk to work-if possible or walk to the next bus stop or hop off one stop sooner
 Use the stairs-even if you work on the 10th floor, you can walk up a couple of floors each day
 When you are going to park your car, make sure you are parking it on a long distance from a shopping spot that can also help you to lose your weight and make you healthy.
 Join a walking club, many towns have walking clubs that walk over the city or drive to a central place and walk from there
 Join a gym-some people thrive on going to the gym, others don’t. If it suits your life style this can be a great starting point for more exercise
 Get an exercise partner-it is always easier to exercise with another person. You can keep each other motivated on those days you really don’t feel like exercising
 Play with the kids-kick a ball around with the kids in the park, shoot some hoops, it all adds up and you will be surprised how much exercise you can get in half an hour of kicking a soccer ball
 Walk the dog-always a great treat for them. Get in the habit of a daily walk or ball game in the park

Shop better
Forget about packaged foods and go for fresh fruit and vegetables and unprocessed foods. If it has more than 5 ingredients or an ingredient you can’t pronounce, put it back on the shelf.
 Eliminate all packaged bakery products-cakes, biscuits, cookies
 Buy fresh fruit and vegetables to snack on instead of cakes and cookies
 Shop on a full stomach
 Make a shopping list and stick to it
 Beware of low fat alternatives-a lot of low fat food products contain higher amounts of sugar and sodium. Many low fat dairy products are full of sugar to give you the same taste as full fat products. It is often better to eat less of the full fat product and skip the low fat alternative.
There is more sugar and more salt in low fat foods

Change eating habits

Eat breakfast
One of the lost important ways to lose weight is to start eating breakfast every day. Skipping meals is not the way to lose weight. By all means eat less but eat regularly.

Eat slower
By eating slower it gives your brain time to recognise that you getting full. You will find that you eat less and will still feel full.

Eat more fresh fruit and vegetables
The more colourful fruit and vegetables you eat the more vitamins and minerals you are getting. Fruit contains antioxidants that are good for us and it is found in colourful fruit like blueberries.

Eliminate processed foods
The processed foods we eat are full of fast acting carbohydrates that contain loads of sugar, sodium and sometimes fat. A lot of baked goods contain Trans fat that is not a good fat. Olive oil and the natural fats from lean meat are good for us. They keep our joints in good condition and we need a certain amount each day.

Eat more fish
Oily fish contains good omega fats that are important for our good health and they help to lower cholesterol.

Eat more fibre
Fibre is the stuff that makes you feel fuller longer and gives you a healthy bowel. It helps remove any excess fat from your system and is a vital part of a good healthy diet. If you don’t think you are getting enough fibre add oats to your breakfast, sprinkle bran on cereal and add dried peas and lentils to soups and vegetable dishes.

Add vegetarian meals
Have a couple of vegetarian meals each week. You will be surprised at the variety of meals that you can make for the whole family. Avoid meat substitutes but have eggs instead of meat, include dried pulses or nuts for protein. Replace a meat meal with a hard cheese and fresh salad full of greens, fresh herbs, tomatoes, cucumber, celery and olives.

Eat less meat
Reduce the portion size of lean meat. Your plate should be 2/3 to ¾ vegetables and the rest lean protein. Meat is still important for iron and other minerals but you will notice that you will feel less bloated by eating less red meat. Try to eat red meat medium to rare as it is easier to digest.

Eat less saturated fats
Saturated fats are found in processed and packaged foods and stay as fat in our body. These are the fats that make the bad cholesterol and contribute to heart disease.

Reduce fast acting carbohydrates
By removing these from your diet you will feel fuller longer and have a lower chance of becoming a diabetic. These carbohydrates cause insulin levels to spike and raise your blood sugar.

 Replace rice and pasta in soups with barley and dried pulses like lentils, split peas, kidney beans, borlotti beans, haricot beans, lima beans or cannellini beans
 Choose grain bread products with higher fibre content
 Make a barley risotto, a lovely nutty flavour and add your favourite veggies like mushrooms and asparagus, some lean cooked chicken or prawns

Eat food with a lower GI
Food that has a lower GI will keep you satisfied longer as it takes your body longer to break it down. Most calorie counters have a GI list included and lots of supermarket products like yoghurt have a GI listed on the packaging.

Use less salt and more herbs and spices
Using less salt will lower your blood pressure and stop you from reaching for unsuitable fizzy drinks, sodas and cordials. Add flavour to food by using herbs and spices to make your taste buds zing. If you add chilli to meals it can increase your metabolism that aids in weight loss.

Healthy drinks
Choose healthy drinks in your eating plan. Water is great and sometimes if you feel hungry you are actually thirsty. So have a glass of water and see if you still feel hungry. If you can’t come at drinking 2 litres of water every day you can drink other things.
 Iced tea-make a litre of black tea, add lemon juice or mint leaves and ice cubes for a refreshing drink
 Green tea is a great drink as it contains lots of antioxidants
 Clear broth made from meat and vegetables-this is like making stock and it can be flavoured with your favourite herbs and spices.

Select from fat releasing foods
Indulge in fat releasing foods-they will stop you from feeling deprived and binging on higher-calorie foods. Some foods help more than others in eliminating fat from our diets and they are healthy alternatives. Food containing protein, fibre and vitamin C are a good start.
 Honey-at just 64 fat releasing calories in one tablespoon, drizzle over natural yoghurt and fresh fruit
 Eggs-have only 70 calories and are full of fat releasing protein. Sprinkle with chives for an even more elegant treat.
 Part-skim ricotta cheese-has just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
 Dark chocolate-has about 168 calories in a one-ounce square, but it’s packed with fat releasing fibre
 Shrimp-good omega oils and just 60 calories in 12 large

Eat at home more
By eating at home you are more able to control what is on your plate and you won’t be tempted by rich creamy sauces and calorie laden desserts. You can always use going out for a meal as a treat but you may find that the food is too rich and fatty and disagrees with you and makes you feel bloated and nauseous.
If you do pine for take away occasionally choose wisely and select the better choices.
 Choose from salads with oil free dressings
 Say no to mayonnaise and creamy dressings
 Pick a cheese free pizza or a low fat cheese one
Eat less more often
Use a smaller plate
Serve you meal on a bread and butter plate instead of a dinner plate. It looks like you are eating more as your plate is fuller. Don’t heap your old size meal on the plate, it defeats the purpose. By eating less and using a smaller plate it does not look like you are depriving yourself.
Five small meals a day
Use the smaller plate and have 5 small meals a day.
 You will never be starving and eat more than you need
 Divide your calories over the 5 meals
 Have a bigger breakfast to start your day

Healthy snacks
Only buy healthy snacks to keep in the house.
 Replace ice cream with frozen yoghurt
 Replace crisps with raw nuts
 Make your popcorn that is butter free
 Make up a plate of fresh vegetables with a tasty no oil dressing. Choose from lettuces, red, green and yellow peppers, spring onions or shallots, carrot and celery sticks, sliced mushrooms.

Set goals
Set yourself goals that you will be able to achieve. Don’t make your entire weight loss one goal. Split it up into achievable amounts. Attempt to lose 10 kilos at a time and you can start by setting smaller goals to gradually change your eating habits. If you set yourself goals that you are able to achieve with a little extra effort you will find yourself reaching them and setting more. Don’t be over ambitious and set yourself goals that are unattainable and end up feeling discouraged and depressed and give up and go back to your old eating habits. It is all about eating the right foods and not starving yourself or exercising like a maniac and being sick to reach that goal.

 One less biscuit with coffee
 An extra piece of fruit a day
 A colourful vegetable with dinner
 Less coffee
 Cut out one thing at a time

 Walk around the block every day
 Do some gardening every week
 Walk the dog at the weekends
 10 minutes more exercise each day
 Buy a pedometer and add 1000 steps to your day

 Eat breakfast every day
 Have 3 meals and 2 snacks each day
 Use a smaller plate for dinner at night
 Eat slower and savour the taste of your food
 Don’t eat in front of the television

The power of positive thinking
Never underestimate the power of positive thought.
It can turn your mood around and give you a jump start to weight loss. Start off by liking yourself regardless of your size. Fine something you like about yourself, maybe you have beautiful long hair, gorgeous eyes, this ankles, great legs. Whatever it is, turn your negative obesity into a positive fact about yourself. There are ways to keep positive.
 Find a mantra you like and repeat a number of times each day. Something like “I will lose weight”, “I am getting healthier” and “I am feeling better”.
 Find time to meditate or sit quietly each day and just be by yourself. Focus on yourself and not your partner and the kids. You will also sleep better by doing this.

Losing weight the natural way is never going to be easy or very fast but you will gradually lose weight, feel better and look at life from a different perspective. By changing a few aspects of your lifestyle at a time you won’t feel like you are on a diet. Your are starting to eat healthier and do more exercise and by doing this you will lose your weight.
You will find it easier to exercise with a partner, for motivation and encouragement. A person exercising with a partner will push themselves more too. So don’t go on a diet, go on a healthy eating plan to get yourself fitter and stronger.

When you’re working an office job, it can be a bit of a challenge to get enough physical activity in. After all, there’s only so much you can do after work and on the weekend to balance out all the sitting you do at
work. The key then is to make an effort to move more during your workday. Here are five easy and simple ways to do just that.

One of the easiest things you can do is to simply take breaks throughout the day and move around. Use them to walk to the break room, to walk over to a coworker’s desk, or just stroll around the office building while
figuring out the best way to tackle your latest work project.

Here’s another idea. Make it a habit to walk around during phone calls. There’s no reason to sit at your desk while you talk. Stand up, grab the phone, and stroll through our office. Not only does it help you move more and sit less, you’ll sound more energized and enthusiastic to the person on the other end. Give it a try.

You don’t have to wait until you get to your desk to make an effort to move more. Start your day by parking a little further away and walking into the office building. Once there, take the stairs instead of the elevator. Taking a few extra steps here and there may not seem like much, but all those little steps add up and they add up quickly.

Another great strategy is to go for a short walk during your lunch break. If you bring your own lunch, it will leave you with plenty of time to head out to a local park, or a quick walk around the block. Not only will this help you boost your daily activity, walking at lunch time will also leave you energized and ready to tackle the rest of your workday.

If you’re feeling really adventurous, consider taking walking meetings. Instead of sitting across a desk from your client or colleague, suggest the two of you take a short walk while you talk things over. There’s a long tradition of these types of meetings. They can be both pleasant and productive.

As you can see, you can make some small tweaks and changes to your workday that allow you to move more. If you’re curious to see how much more you end up walking, put on a pedometer and start keeping track of your daily steps.

Thursday, 4 January 2018

Another craze that has taken off alongside the whole functional movement… movement… is that of barefoot running.

Barefoot running means taking off your shoes before going jogging, normally through a rural environment of trails that challenge you to jump over ditches and dodge around roots and stones. When you do this, your toes are able to splay across the ground that prevents you from falling over or twisting your ankle while simultaneously letting you use the small muscles in your foot to propel yourself forward.

Barefoot running should be able to help you improve your gait as well, by forcing you to land with the ball of your foot when you land. This cushions your fall more than hitting the floor with your heel first (as most of us do) and allows the leg to bend like a leopard’s, in the food, in the ankle, in the knee and at the hip.

Of course barefoot running doesn’t always mean going completely bare footed as that wouldn’t be very wise anywhere were you could step on glass or sharp stones. Instead, you can use barefoot shoes like the Vibram Five Fingers. These offer pockets for your toes, allowing them to move freely but also offering just enough protection to keep you safe.

Monday, 1 January 2018

One of the most important tasks when choosing a clean-eating lifestyle, is creating a home environment that supports your new way of living. When it comes to the food that you keep in your kitchen, being well-prepared with a variety of healthy foods is one way to ensure that you won’t slip up and binge on junk foods. Here are some essentials to keep in your clean-eating pantry.

Fresh Fruits and Vegetables

The clean-eating lifestyle is built around the consumption of life-giving fresh fruits and vegetables. By keeping these on hand, you will be more likely to choose them instead of packaged and processed foods.

Keep them in the special bins in your fridge, and keep a smaller amount in a fruit bowl on the table. You can wash a few pieces of fruit at a time so that it is easy and convenient to pick up a piece and eat it when hunger strikes. Vegetables can be cut up in advance, and small amounts put into bowls to snack on all day long.

Cooking and Baking Essentials

It is frustrating to be excited about trying a new, clean recipe, and then realizing you have to buy most of the ingredients. Stock up and keep your cupboards full of items that you will use regularly, such as a variety of herbs and spices. Keep various milk substitutes such as cashew, almond, rice and hemp. These can stay unopened for much longer than conventional milk, and can be kept in the cupboard until needed.

Gluten-free foods and substitutes for the original foods can be found in almost every grocery store in abundance nowadays. For example, wheat pasta can be replaced by items such as rice noodles and black bean pasta. These help make tasty meals that are just as convenient as other less healthy items that you may be used to eating regularly.

Keep bulky foods and flours around, such as oats, millet and quinoa that you can eat as is, or use in your baking. Choose organic as often as possible.

Healthy "Convenience" Foods

Eating clean doesn’t have to be difficult or time consuming. Many canned foods can be a part of your new lifestyle and can save you a lot of time.

Stock up on low-sodium and organic canned beans, tomato sauce, vegetables, soups and salmon. These will give you options when you are hungry but short on time, and will help prevent any dietary relapses due to a wrong food choice made in a state of panic.

Nuts and seeds keep well and a handful can be a great, filling snack. Sprouted, organic bread is delicious, or you can make your own. Protein powder made from a trustworthy source is great to have on hand, and can be mixed for a quick meal.

When you decide to eat clean, begin changing your pantry into one that supports you and your health goals. By storing foods that are delicious and keep well, you will be less likely to fall off the wagon, so to speak. Make a list of these foods that support your lifestyle and keep them in your home, and eating clean will be easy to do.

Monday, 25 December 2017

Eating clean is a lifestyle, and although you may indulge in junk foods every once in a while, you will want to avoid them for the most part. This can be difficult in our food-saturated culture. Here are a few ideas and tips on how to overcome your junk food cravings when they hit you.

Keep Healthy, Convenient Food on Hand

One of the big allures of junk food is that you can usually grab it easily and eat it without a second thought. Keep healthy foods on hand that are both easy and tasty. Fruit can satisfy a sweet tooth, and you can wash a few pieces at a time and store them on the counter so that you can eat them immediately when hunger hits you.

Keep other easy clean items on hand, such as nuts and even items you have previously baked and stored in the freezer, ready to be eaten. When you meal prep, make an extra serving and keep a variety of these healthy frozen meals ready to be used when you don’t have time to prepare one.

Don’t Let Yourself Get Too Hungry

Going too long between meals can be a bad idea when trying to eat well. A person who feels like they are starving is much less likely to make wise food choices than someone who is prepared and just beginning to detect the feeling of hunger. Eat your meals at a consistent time and you will find yourself better able to resist temptation.

Have Substitutes for Your Biggest Temptations

Speaking of temptations, we all have certain junk foods that have a strong appeal to us personally. Choose a substitute, and keep it on hand to enjoy when you are feeling the pull of the unhealthier version.

If chocolate is your weakness, make frozen chocolate cups out of ingredients such as almond butter, coconut oil, cocoa powder, vanilla and honey. Mix and put into tiny silicone freezer molds so that when you want that specific chocolate taste, you can pop one or two out, enjoy, and feel the craving pass.

Indulge Occasionally

Because eating clean is a lifestyle and not a diet, there will be occasional times when you indulge in what you are really craving. Keep these times few and far between, but don’t cut them out completely. Have a small piece of apple pie, a scoop of ice cream or a single serving of potato chips and eat them slowly and mindfully. Enjoy your treat and then get back on track without any feelings of guilt that may sabotage your eating goals.

Drink a Glass of Water

Often when we feel hungry and when we are craving various foods, we are actually thirsty and dehydrated. Keep a timer on your phone reminding you to drink water, or fill a jug and sip on it throughout the day. If you feel a craving, promise yourself that you will first drink two full glasses of water. By the time you are done, the craving may have passed.

When you have a craving, it is often a signal that you are not functioning in total balance. Check all of your lifestyle habits. Ask yourself whether you are getting enough sleep, or whether your craving might be boredom or your body’s reaction to not getting enough exercise. If you have a craving, there are many steps you can take which can reduce or eliminate it. Try a few of them next time the feeling hits you.

Friday, 22 December 2017

Whether you're a newbie to the gym, a retired cardio bunny or a former athlete who lifted years ago, there are basics about strength training that cross all boundaries.

There are three major compound lifts that are essential to any training program and can be perfected with practice and patience. Let me introduce you to the bench press, squat and deadlift.

**For demonstrations of these exercises just type them into google and there will be highly detailed videos and demonstrations on exactly how to perform these exercises**

Also known as the three power lifts, the bench press, squat and deadlift are excellent compound movement exercise. Compound exercises are named as such because they incorporate nearly every muscle in your body to execute.

Doing exercises such as a seated bicep curl would be an example of an isolated exercise, opposite of compound, as it really only works the bicep muscle(s). Isolation exercises are just as important but we will touch on those later.

The deadlift is a great exercise that really works the back, glutes, hamstrings and quads. There are many variations of this lift, such as conventional or romanian. Depending on which you do, you will notice different muscle groups being engaged.

Squats work similar muscles to the deadlift. You can do squats with the bar on your back or holding the bar across the front of your shoulders. Either way, make sure you squat with great depth and maintain control and good posture.

The bench press is a great exercise for the upper body, working the chest, triceps and shoulders.
There are other exercises you should know when stepping foot onto a weight floor. Some of these exercises are:

Push Ups- You can do variations of these if you're not quite there with doing "real" pushups. Try kneeling pushups or doing them against a wall.

Sit Ups- Done properly, sit ups are awesome for your core (abs and obliques) and your lower back as well. Try them on the flat ground and on a decline bench.

Lunges- Work your quads, hamstrings and butt all in one with this exercise. Lunges can be done stationary (in place), walking, or even on a treadmill. Just be sure your knee never crosses over your toes when lunging to keep proper form in check.

Leg Press- This is an awesome exercise for many reasons, one being that you can work different muscle groups in your legs just by switching up your foot stance. For more hamstring work, put your feet high and wide and press on your heels. Put your feet low and narrow and suddenly you're working your glutes. Play around with variations.

Ask anyone what they believe to be the basic strength training exercises and chances are you'll get a variety of answers. After building your foundation do experiment and then stick with what works best for you. Always remember to warm up and cool down, and include stretches. Practice proper form and you'll see your maxes go up on a regular basis with these exercises!

Monday, 18 December 2017

Contrary to popular opinion, eating clean doesn’t have to be expensive. There are many ways you can cut down on your food bill while doing good for yourself and the environment. Here are some tips to help you save money while eating well.

Eat Produce in the Right Season, and Other Tips on Produce

Basically, eating in season means choosing fresh produce that is in season, often locally, at the time of consumption. When you choose fruits and vegetables that are naturally available at the time of year you are in, there are several benefits. Number one, they taste much better, and there is much greater variety too. They are also richer in nutrients when eaten at the time they naturally grow in your local area. Yet another benefit is price. You will pay much less for produce in season than when it has to be shipped from another part of the world to keep up with unreasonable consumer demands.

Farmer’s markets are great places to find local, in-season produce, and you can also request it at your grocery store of choice. If you tend to buy large amounts of produce and end up throwing it away, consider buying less and just eating what you have. When fruits and vegetables begin to soften and aren’t as tasty, juice it all to use up the remainder of the produce in your fridge instead of letting it sit around another couple days, eventually going bad and being thrown out.

Buy in Bulk

When it comes to items that last a long time in your fridge and cupboard, consider buying in bulk. This can often save you a lot of money in the long run, and sometimes a huge pack of food doesn’t cost much more than a smaller amount. Large warehouse-type grocery stores are getting a more comprehensive variety of organic and clean foods, and shopping there can save you money when you add up all the savings you will gain over time.

Meal Prep

Not only will meal prepping save you time and help you stick to your clean-eating goals, it will assist you in saving money as well. When you have all your meals and snacks planned, you will be less likely to eat other more expensive foods. It will also prevent you from buying snacks on the run, which can quickly add up money-wise.

Use What You Have

This might seem like a no-brainer, but instead of always going to the grocery store "just because" and buying on impulse, take stock of what you already have in your home. Plan your meals for the week, using the food already in your kitchen as a guide.

Taking this step alone can save you large amounts of money, since going to the grocery store even to supposedly pick up one ingredient often ends in a big trip full of expensive grocery items that you may not even use completely.

If you are eating clean and on a budget, you can still make it work. By using these tips, you will save money while you become healthy. Follow this list and enjoy your affordable clean-eating lifestyle.

Friday, 15 December 2017

When it comes to working out and staying committed, you’ve got to find what makes you tick. For some folks, that’s being in a gym around others who are pumped and eager to work hard. For others, it’s in the privacy, peace and quiet of their own home.

If you’re new to the workout scene and weighing your options, let’s take a look at the pros and cons of both modalities.

Joining a Gym vs Working Out At Home:


Gym Pro: If you’re the type of person who loses interest quickly in a type of exercise or is always look for variety, a gym can be a great resource. If you find a fitness facility with a variety of amenities, you may have found your perfect match. You can play racquetball, hit the pool, take an exercise class or lift some weights. If you like cardio, you can spend one week’s worth of workouts on a treadmill, then change to a stairmill, and so on.

Home Pro: If you’re a neat freak or know that you just need one or a few pieces of equipment, this may be your best bet.

Gym Con: Belonging to a gym means everyone is sharing everything. So if you were planning on a thirty minute run but all the treadmills are taken, you’ll have to adapt. This can be a real pain, especially if you work out during “rush hour.” Also, gym equipment isn’t always the cleanest. You may be more likely to get sick as you are exposed to lots of other peoples sweat and germs.

Home Con: You’re basically stuck with what you have. You can go outside or to a playground to spice things up but at the end of the day, you have to make it work with what you have.


Gym Pro: Investing in a gym membership often makes people feel more accountable. When others know you belong to a facility, you may feel more motivated to show up. Plus, seeing that money come out of your bank account every month can give you that extra push.

Home Pro: By investing in equipment for your house, you can be sure it will be taken care of and last much longer than equipment at the gym that’s being used all day long like a revolving door.

Gym Con: Prices can go up and oftentimes facilities will hit you with a yearly fee. Plus, cancelling can be a real pain not only time wise but also financially (cancellation fees, etc.).

Home Con: Guilt doesn’t sink in as much about a treadmill at home that now serves as a coat rack because hey, who’s going down in your basement anyhow?

There are many different things to consider when deciding what the best thing is for you when it comes to working out. If you are someone who needs motivation, being around a gym full of people may be best for you. If you would rather watch a TV show or sing out loud to your iPod tracks, maybe home is best for you to get your workout in.

Consider finances, time (traveling to a gym obviously takes time while working out at home is much more convenient), goals, equipment needs and motivation. Whatever you choose, stick to it and believe in yourself and your goals.

Monday, 11 December 2017

Whether you choose to include or exclude dairy, you can make a choice to eat the clean version of the foods in this category, as well as clean substitutes. This will affect your health in a positive way, and you will get to a point where you enjoy the clean version of the food even more than you enjoyed the non-clean version. Here are some ideas as you clean up the dairy and dairy substitutes in your diet.


When you are choosing yogurt, look for organic. Try Greek yogurt because you will get much more protein than the regular kind, and make sure your yogurt contains probiotics rather than the type that has been stripped of any goodness. If you eat flavoured yogurt, be sure to choose a brand that uses natural sweeteners, and try to avoid those that use refined sugar.

There are many choices for non-dairy yogurt, which include coconut yogurt and soy yogurt. Use the same standards that you use when choosing a dairy yogurt, always avoiding refined sugar.


When choosing milk, insist on organic. This ensures that you will not be consuming bovine growth hormone. Some conventional milk does not contain it either, due to popular demand, but there is no guarantee and the easiest way to ensure that you don’t consume this in your milk is to stick with organic. In general, try to stick to slightly lower fat varieties of milk, such as 1 percent.

If you are going for the non-dairy type, there are a wide variety of healthy, non-dairy milk substitutes such as almond milk, rice milk, cashew milk and hemp milk. Don’t forget to read labels, though, to ensure that your milk substitute is clean.

As consumers demand more variety of healthy milk alternatives, there are occasionally those individuals who want to cash in on the fad and create less-than-healthy choices in hopes that undiscerning consumers will simply buy now and think later. A truly clean milk substitute won’t contain an endless list of ingredients that you cannot pronounce.

Ice Cream

If you have a sweet tooth and wish to indulge, you can do so without feeling guilty about it. For a completely guilt-free, dairy free "ice cream," simply freeze bananas and then blend when completely frozen. You can add anything you choose for flavor, such as vanilla or cocoa powder. There are even recipes that use avocado as a base for homemade ice cream.

For dairy ice cream that is clean-eating approved, consider making your own at home. Use organic cream and milk, and then add honey as a sweetener along with the other ingredients you choose. Fortunately, there are many easy recipes available online.

Butter and Cheese

These two types of dairy are often used to enhance taste in meals. Butter should always be organic and unsalted. If you wish to avoid it altogether, substitute avocados and Greek yogurt when baking, and use things like avocado as a spread or topping for your toast and other items.

Cheese can be eaten on a clean diet in moderation. Look for fresh cheeses, rather than the type that can be bought months ahead of time before expiring.

Dairy is a large category, and there are many options to choose from each type of it. Learn the rules, and you will be able to enjoy dairy in your clean-eating lifestyle. By using these tips, you will know what to look for when searching for dairy products.

Friday, 8 December 2017

Everyone embarks on a fitness journey for their own personal reasons. Whether their initial motivation was external or internal isn’t important- what matters is that they started.

As females, by nature, we tend to feel a competitive sense amongst each other. Instead of building each other up and encouraging each other, we make snide remarks about other women (oftentimes who we don’t even know!) and try to outdo them.

In the world of weight lifting however, for optimal success and happiness, these things can’t happen. As much as females have emerged and created a presence in the weight room, it is still by and large a “man’s sport.”

Because of this, it is absolutely crucial and necessary that we, as females, learn to stick together and be a constant support for each other in the world of weight lifting.

By changing the way we view each other, we can create an environment in which progress is always encouraged and happening and motivation abounds. There are some important things to remember, as a weight lifter, if you want to be true to yourself and your sport.

Be Honest with Yourself- Sometimes we get ahead of ourselves with regards to training too much or too hard, or we don’t listen to our bodies. While lifting weights is such a positive and healthy thing to do for our bodies, there is such a thing as doing too much.

When we experience pain, persistent exhaustion, or find ourselves throwing around more weight than our bodies are ready for, it’s time to take a step back. Sometimes honesty comes off quite brutal but it is necessary in this sport.

Perfect Form Before Adding Weight- Yes, hitting a PR feels amazing! That’s no secret. But rushing to lift a certain amount of weight before your strength is increased enough is a recipe for disaster.

It is absolutely crucial to be confident and on point with your lifting form (for any lift!) before adding heavy amounts of weight. Practice patient and be sensible before trying a new weight.

Be Humble and Support Each Other- We are all talented at our own special things. For some women, try as they may, their strength may remain mediocre at best. Who cares! Just because you can deadlift three times as much as your fellow female weight lifter doesn’t give you the right to be arrogant.

Humility is an awesome quality to have in life, and especially in the gym. We all have our own stories and our own origins. Support and uplift!!

To be most successful at anything you do, you must believe in it and believe in it to your core. By surrounding yourself with other women who love the sport as much as you do and always supporting and uplifting each other, you will be sure to prosper. After all, failure is rare when a group of strong, dedicated women band together!

Monday, 4 December 2017

Many individuals are becoming more aware of the importance of a healthy diet and lifestyle. Clean eating is a movement of taking your diet back to the basics, and cutting out all the extras such as processed and packaged meals, fast food and refined flours and sugars.

When you begin eating clean, you will likely deal with cravings for the old, unhealthy foods you used to fill yourself with. It helps to have a list of healthy alternatives that you can eat instead. Here are some ideas for substitutions of some of the common culprits in our modern diet.

Table Salt and Unhealthy Sauces

Instead of covering your meal in ketchup, barbecue sauce, or salt, cook it with herbs and spices. When your meal is filled with various flavors, your taste buds will not feel as though they are lacking in any way. As an added bonus, herbs contain many vitamins that will benefit your body in a variety of ways.


There are many ways to satisfy your sweet tooth when eating clean. If you are baking, use unsweetened apple sauce instead of sugar. If you are looking for something clean to add to your coffee and give it a great taste, try stevia. There is even flavoured stevia that you can add to your coffee and water to give it just the right amount of sweetness and a pleasant flavor. Maple sugar flakes are delicious, and taste great sprinkled over any item - giving you a burst of satisfying flavor without the downsides of refined sugar.


Apple sauce is a good replacement not only for sugar, but for oil as well. Flaxseed oil is a great replacement for the more commonly used and less healthy oils that many individuals have in their pantries. If using flaxseed oil, only use it in recipes that will not be heated. Yogurt is another nutrition-filled alternative to oil in your recipes, and it adds a little protein to your baking at the same time.

White Pasta

When you are craving a bowl of spaghetti, what better substitute is there to use than spaghetti squash? Simply cook the squash in the oven, cut it in half and scrape the insides out. Cover it with fresh tomato sauce and steamed vegetables for a dish that is both filling and loaded with nutrition.

Cow’s Milk

Instead of drinking cow’s milk, which can cause reactions for many and is less than palatable to many individuals, try unsweetened almond milk. This substitute is a great clean alternative to drink and use in your baking, and can even be made from fresh, soaked almonds. Unsweetened coconut and soy milk are alternatives for cow’s milk as well, so try several and then stick with whatever you prefer.

We eat many foods that are not assisting us in our journey toward health, but fortunately there are many substitutes for almost any food we may be trying to cut out of our diets. By simply being creative and doing your research, you can find more ideas on foods that are a better option than what you are using currently. Try these ideas and start on your clean-eating journey now.

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