Follow the 80/20 rule and your golden! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
How you do food is how you do life, I was a fast eater and lived a crazy manic and hurried life, as a chef my job is busy, everything has a sense of urgency, I was strict, regimented, organised, militant and controlled all the time! I organised everything and everyone ( was also my job as an executive head chef ) so while I was paid to be like that, it spilled over into my life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ve had to learn to slow down, be mindful, be easy going, be calmer, less rigid, more laid back, learning to surrender, having faith, being kinder and softer, asking for help ( dear god that was a hard one) having fun yes I was far too serious! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
My eating habits were also the same I was a strict vegan, I had around 15 allergies, I didn’t eat sugar, processed food, or wheat! Only ate organic, My life revolved around food and it was ridiculously hard to eat out or go to a friends home for dinner with all my dietary requirements! But my goodness I have had to learn to relax a little and learn to be more flexible in my approach to food and life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Health isn’t just about how much kale your eating or how many superfoods you can cram into one day it’s much more than that! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s a work in progress but have a think about how you do food, think about your life, it is a mirror reflection? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
How you do food is how you do life, do you agree? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ich liebe Geschenke! Ich liebe es zu schenken aber auch beschenkt zu werden. „Mein Glück in 100 Listen“ heißt der Titel dieses kleinen Büchleins, das es sich gestern auf meinem Schreibtisch gemütlich gemacht hat. „Ein originelles Ausfüllbuch, um herauszufinden, was dich wirklich glücklich macht“ heißt es weiter. Wundervoll! Ich freu mich schon aufs Schreiben
If you have anxiety, you may find yourself having to deal with it every single day. Sometimes, even when you have progressed so much in therapy or self-reflection, you may get sucked into the anxiety vortex. .
Part of recovery involves recognizing when anxiety is going to hit you and using some of these ways to take A LOT of steps back.
1. Develop body awareness - Get to know your anxiety by getting to know your body. It is not always in your head, anxiety may also be physical. Notice what happens when anxiety kicks in, some finds it difficult to breathe, some experience headaches. .
2. Take deep, slow breaths - The real power of deep breathing happens every day. Do not wait until you are in a full-blown anxiety crisis to breathe deeply. .
3. Examine the everyday - Anxiety is hidden in daily activities. It is the source of your worries about life, work, relationships, you name it. Understanding your anxiety will help you a lot. As frustrating as it can be, at least you can make more sense of it.
4. Ask for help - Remember that anxiety is common. Do not be afraid to talk about it with your family, friends, or seek professional help. People wouldn’t know how to be there for you if you do not share. .
Photo 📸 : Portrait shot of Kak Hasni during Let’s Talk About Step Out in Style, last year 💕
AM I ALLOWED TO RUN DURING PREGNANCY?? If you were a regular runner or jogger before, it is completely safe to continue jogging while pregnant as long as it is comfortable for you!! I personally usually love jogging but unfortunately i had to give it up due to pelvic pain and the pressure it put on my bladder. (This is a staged photo if you couldn't tell 😂) But everyone is different and if your strong and fit enough to continue jogging then go for it!
On the other hand, if you're NOT a regular jogger, i would NOT recommend starting while pregnant as your risk of injury will be much higher! Walking is a much better alternative and has soo many benefits while pregnant! 😊
Fin-ished!!! Now...where shall I put it?!?! Made using the new skills I picked up @mindfully.woven Mindful Weaving
8110 minutes ago
Is it the sugar that does the damage, or the extra calories it brings? The answer is BOTH. and what's worst about these calories is that they're basically empty. By this I mean that sugar has been shown to have very little effect on how full you feel from the calories you eat. Taking in lots of extra calories but not getting full? You'd better believe that's a recipe for weight gain. Additionally, American Heart Association recommends that women should consume no more than six teaspoons of sugar daily. This is the same as 25 grams of sugar and about 100 calories. Men should consume no more than nine teaspoons of sugar each day. This equates to roughly 36 grams of sugar, or about 150 calories per day. (needless to say, one 12-ounce can of regular soda contains more than the amount of sugar recommended for an ENTIRE DAY)🤯💥 And I kid you not ladies and gentlemen, the number 1️⃣ tip to the start of ANY fitness journey would be to cut out processed, refined sugars 🙅♀️⛔ And now that you have an idea of how much sugar health authorities recommend each day, compare that to what your standard diet contains 😏.. #health#fitnessmotivation#healthybody#healthymind#nosugar#fitness#healthandwellness#caloriecounting#keepgoing
👉👉So further on from my post the other day... “why working out your TDEE is really important to know”.. when you want to achieve your goals... (see my other post on this)
👍A number of people have asked me about how to work out their macro splits.. .
✋So firstly I just wanted to point out that calories are still king! And if you want to lose body fat then you need to be in a ✔️calorie deficit... And the same thing if you want to grow muscle; you need to be in a ✔️calorie surplus.. .
👉👉So once you have worked out your calorie target then the next step is working out your macro split.. 🛑But I must stress don’t get hung up on your macro numbers.. out of everything I am teaching you, the most important thing that you need to do each day is hit your calorie target 💯% followed by your macros..👍👍
🤷♀️So the first important macronutrient that I want you hit is protein.. 💪
▪️Protein is an essential nutrient in making enzymes, ▪️stabilising hormones and ▪️maintaining and increasing muscle mass.. 📈You set you protein goal anywhere between 1.4g (if you haven’t been having much protein in the past) to 2.6g (suits a person in comp prep, lifting heavy 6 days a week, very active athlete etc..) per kg of body weight.. .
👉Next important macro is healthy fats!
These ▪️provide energy, ▪️support cell growth, ▪️protect organs and ▪️keep your body warm. Essential fatty acids are necessary for the absorption of fat-soluble vitamins A, D, E, and K and also help with hormone production.👍
📉I would recommend to set your fats between 0.8-1g per kg of bodyweight.. One thing that I need to point out here are FATS DON'T MAKE YOUR FAT!! They are an essential macronutrient so don't deny your body of this! ❌
👉Last macro to add in is carbs.. So use the rest of your calories up in allocating your carbs. Another important tip... ▪️If you feel better on a higher fat, lower carb diet then do it.. ▪️If your body responds better to be on a higher carb and lower fat diet then do it.. 👍There are no rules here.. Just listen to your body, see how it responds and adjust accordingly. .
Hope this helps and answers some of your questions...
6115 minutes ago
Before I get cracking on today’s tasks, I’m taking time to meditate. I think I’ve finally found a favourite way to meditate and it’s in the bath...
I was taught to follow my breath and when my ears are underwater my breath is almost all I can hear, over the last couple of weeks I’ve managed to slow and deepen my breath, back to the counts of 10 that I achieved when I first learned to meditate and practice mindfulness (or if I’m going to be all enlightened about it when I reconnected with who I am and moved myself away from some pretty horrific times in my life). It’s good to restore or rebalance your energy throughout the day, there’s ALWAYS time if you want to find it, the more balanced and in tune you are with your interactions (including negative interactions and energy), the more effective and the more content you are within yourself.
Life and it’s difficulties happen to all of us, but it’s not where energy should stay - life always balances out when your energy is right❤️
I wonder if this really is a Chinese proverb or whether Shirley from Morecambe was having a profound moment? I guess it doesn’t matter, I like it either way✌🏻