Spoonfed

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Encouraging consumers to make simple lifestyle changes, which will lead to a healthier lifestyleone spoonful at a time.



Stay

Hydrated Next time you go to grab that can of ‘Diet’ Coke, how about swapping it for a lovely glass of water. Water? Ugh. Yes it is tasteless, but water has so many beneficial properties for our bodies that you will begin to wonder, “Why didn’t I drink it before?”

Goodbye toxins Our bodies need water to function properly and many of us are not nourishing our bodies with the amount it needs. Evidence suggests that we need to aim for 2-3 litres of this stuff a day, in order to stay hydrated. If you try this at home, we do apologise in advance for the amount of trips you’ll be paying to the toilet. But just think, each time you take a trip to the loo, you’re washing out all the little evil toxins from your body.

Hey good lookin’ Not only is water helpful for the body, but it can also make your skin look good too. Forget spending £80+ a month on skin products, when you can improve your skin for free at home, without taking a bank breaking visit to Boots.

Stop the snacking Water also has the ability to suppress the bodies appetite, therefore can help in reducing the likeliness to snack on those digestives we like to grab when feeling the struggles of Monday afternoons. But the biggest benefit of all? It’s calorie free. Yes, calorie free. What more could you want?



Switch it OFF

If you didn’t take a photo of your meal, did you actually eat it? Or how about that time you went on that countryside walk, did you actually go if you didn’t manage to capture the moment? Of course it happened, so turn off that phone. In today’s technology savvy world, we are becoming too absorbed in our phones, that we forget to enjoy the little things. Texting is the new speaking. Why do I have to communicate in person when I can do it quicker over the phone? One hour before bed, switch off from the world. Put your phone on airplane mode and take some time out to yourself. Read a book, talk to your family and friends or take a long bath. Do something for yourself! We guarantee you’ll sleep like a baby. Only allow yourself to use your phone between the hours of 7-8am and then 4-5pm. This will allow you to enjoy the little things in life and will teach you to communicate in reality again.





Condiments are bad

Hold the ketchup! Thank you very much. Although condiments are like a gift from god, with their ability to make anything taste 100% more delicious, they are also 100% full of sugars and other bad stuff. Yes you may think, “Oh it’s only a spoonful”, But these sugars really do add up, turning a wellbalanced meal into a sugary nightmare. The main culprits are mayonnaise, tomato ketchup, salad dressings and barbeque sauce. So remember that, next time you go to cover your chips in the good stuff. But don’t be getting your condiments in a twist; you don’t have to give up condiments altogether! With a little bit of kitchen magic, you can create your own condiments worthy of your body’s approval, provided that you create them from high-quality ingredients and eat reasonable portions.





Think

positive

thoughts Think unicorns, clouds, fairies, rainbows, oh and don’t forget cake. Thinking positive thoughts will allow you to live a more positive life! Negative thoughts drain you of energy and you don’t need that in your life. Even if it’s only for a few hours a day, push your negativity aside and only focus on the good things in your life.

In order to live a positive life, don’t forget to smile. Yes, it can be such an effort, because this means having to be nice to people, but it really can improve your mood and can help to relieve stress. Besides, smiling uses fewer muscles than frowning does, meaning less frown lines- so turn that frown upside down.

Negativity is so persuasive, that the more you give in to your negative thoughts, the stronger they become and the more they take over your mind. However, one small positive thought each morning can have the same effect, making positive thoughts shine out of your face like sunbeams.

In order to live a positive life filled with positive thoughts, it’s best to surround yourself with positive people. Don’t let negative people suck you into their negative bubble. Avoid them at all costs and surround yourself with the people who make you happy and bring the best out in you.





Take time to smell

the flowers Stop the worrying and take each day as it comes. Embrace all those little things in life; from the double yolkers, to the moment you see your food coming in the restaurant. Life is too short to be worrying about little insignificant things. Yes they may seem significant at the time, but in the future, those big worries turn into tiny distant irrelevances, ones that are not worth the worry.

Take it slow Take a break from the hectic world we live in and look around. Have a wandering mind? Well calm your mind and think. It also allows you to focus on one thing at a time and enjoy one thing at a time. It’s those little things in life that are worth remembering.

Acceptance What’s done is done. You’ve probably heard this from your elders plenty of times, along with the ‘When I was younger’ stories, but there is purpose behind their wise words. Forget about the past, nobody can change what’s already happened, unless you’re a time traveller. Think about the present instead, it’s called the present for a reason, because it’s a gift. Treasure it and live each day to it’s fullest.



Junk food

is dangerous. Put the Oreo down and nobody gets hurt. You’ve probably heard all of this before. Don’t eat this, don’t eat that, this makes you fat, blah blah blah. I’m not saying you have to avoid junk food at all costs, because I mean who doesn’t love pizza? But I am saying that junk food should take up a minimal part of your diet. Not only is junk food filled with bad fats, it’s all filled with sugar which can lead to obesity. It also makes us feel slobby and sluggish- not a good feeling eh? So why do we keep poisoning our bodies day in, day out with this dangerous stuff? Because it’s moreish, that’s why! Food manufacturers add special ingredients to junk food, making it more addictive and making our brains crave it more and more. Oh, so that explains my secret love affair with Dairy Milk. Next time you go to drive through that much visited drive thru, think, does my body really need this, or is my brain just making me think I need it? Or next time you find yourself wandering to that glorious fridge for another slice of cake, ask yourself, do I want it or do I need it?



Donut touch! I’m bad for you







Pamper

yourself Treat yourself to less stress Spending a day at the spa might feel incredibly indulgent but it is also very pricey. Why not treat yourself at home instead, keeping your body healthy- inside and out? A little pampering here and there, with a good massage for safe measure, will help to promote deep relaxation and stress reduction. So next time you’re feeling a bit down in the dumps, run yourself a hot bubble bath for a little natural healing.





Eat less sugar; you’re sweet enough. Less of the sweet talk, we’re not ones for sugar coating… Just because you aren’t consuming 10 bars of dairy milk on a daily basis or drinking 3 bottles of Coca Cola isn’t on your day-to-day agenda, doesn’t mean you aren’t consuming sugar on a regular basis. Sugars are everywhere, I mean everywhere. Sugars are like little evil gremlins that hide in your food without you knowing they’re even there, the little sly creatures. Once consumed, these sugars live in your stomach and mess with your insulin levels, causing a lot of problems for your poor body. Sugar is hidden in loads of different unexpected foods, such as breads, fruits and yoghurts. Oh, and not to mention that ketchup you smother on your chips!

The likelihood is, we as humans are consuming far too much sugar than recommended for our bodies and we need to put a stop to this by cutting back on unnecessary sugar. Now, this doesn’t mean you should cut out all sugars completely! There are different types of sugars, let’s call them the ‘good’ type and the ‘bad’ type. We need to start choosing more of the good types, such as fruits and yoghurts and reduce the consummation of the bad types, such as chocolate, bread and sweets. By all means, eat a chocolate bar when your heart wants it, but remember to consume the ‘bad’ types in small quantities. All this sweet talk has made hungry.







Go Green If you don’t eat your greens, you won’t get dessert. How many times have you heard this? Well you should have listened to your mother sooner! Greens, greens are good for your heart, include them in your diet, they’re valuable to your body parts. Green vegetables have so many beneficial properties, not only do they help prevent blindness and thin the blood, therefore reducing the risk of clots, they can also help prevent strokes and even heart attacks. Need I say more? Okay if you insist…

Volume eating Most vegetables are not calorie dense and as a result, you can consume your green vegetables in large quantities, making you feel fuller for longer. I don’t mean just eat a plate of bland spinach, I’m saying have a balanced meal of protein, carbs and fats and add lots of veg for extra volume. By upping the volume of your veg intake, this allows your body to think its eating more, whilst saving all your calories for other types of foods, and no, I don’t mean cake.

Tis’ the season Season them. Bake them. Sautee them. Toss them in everything. The possibilities are endless! Vegetables don’t have to be boring. Cook them in a little coconut oil, add a little pepper and chilli flakes and ta da… gone are the bland and boring broccoli days.

Limit starchy veg This doesn’t mean you can as many complex carbohydrates as you please, such as potatoes, or as many carrots and cabbage as you like. Yes, by all means include them in your meals but eat them in moderation. It is these starchy vegetables that are in fact the opposite and are calorie dense. When it comes to volume eating, I’m on about the green stuff, shovel them in and pile them up.







Have fun

with food Healthy eating doesn’t have to be boring. It doesn’t mean endless salads, rabbit food, avoiding meals out and eating twigs and nuts. People assume to lose weight and live a healthy lifestyle; you have to give up everything including tasty food. Truth is, you can have your cake and eat it too. Just make sure you eat that cake in moderation. Eating healthy doesn’t mean cutting all indulgent foods out of your life completely. A little treat here and there is not going to harm you! Take your time when eating and enjoy it. By taking your time and actually tasting the food you eat, allows your brain time to register when you are satisfied. Usually we are in a mad hurry to finish the food on our plate, that we forget to savour every bite.





80 / 20 If you’ve followed fad diets for the majority of your life you’ll be aware of the all or nothing approach to eating. At the beginning, you eat completely clean and cut out carbs and fats completely. However as time goes on and the cravings start kicking in, you give in and eat everything in sight. When I say everything, I mean everything. Does this sound familiar? As humans, when we’re told we are forbidden to have a certain something, we want it more and more. We think about it every single minute of every single day. Our minds obsess over it, that is, until we have it. However, when we eventually allow ourselves to indulge, we over eat.

It’s time we start eating everything in moderation. This means, no cutting out carbs and no cutting out fats. As long as we’re eating a healthy balanced diet the majority of time, one chocolate bar is not going to make us fat. Just like one salad is not going to make us skinny. Whatever that desirable and unforgettable food is that you dream about, just simply, eat it. If it’s ice cream that gets your sweet tooth going, eat that damn ice cream. Eat one or two scoops and remember to savour it! The ice cream is still going to be there tomorrow, it won’t melt you know? Which means you can settle that sweet tooth without having to eat the whole tub.







Life is all

about balance. Life is all about balance. Indulge in that chocolate fudge cake your heart desires, but eat those greens your body needs. Drink cosmopolitans till noon, but don’t forget your H20. Eat that leftover pizza for breakfast, but make sure you eat your five a day. Lounge on the couch watching comedies all day, but walk it off on a nightly stroll. Eat your doughnuts, but lift some weights. Laugh all day, but cry when you need to. You must create balance, it’s not something you find.







Shake up

your wake up Are you always in a hurry on a morning and don’t have time to eat? But then hungry by 10:00 so end up snacking on a chocolate bar? Most people believe that skipping breakfast helps them with skipping those extra pounds. Fact is, would you run a car on no petrol? No, because the car wouldn’t start. Same with your body, your body needs fuel in order to work correctly, without it, your body won’t function correctly.

Avo’ good breaky Choose a breakfast high in fat and protein to keep you fuller for longer. Avocado, egg and bacon are all good sources of protein and fats, and this combination will keep those morning cravings at bay! BACON? Yes bacon. To make it healthier, cut off the extra fat and grill it!

Berry nutricious oats Oats are high in fibre and great for that needed energy, therefore make a great breakfast to shake up your wakeup! Oatmeal topped with berries will provide your body with many important minerals. Why would you want to skip breakfast when you could eat this tasty combo?

Nutty about breakfast Peanut butter for breakfast? Go on then! Banana and peanut butter on toast seems like a treat more than a breakfast! Next time you’re in a hurry to leave for work, toast two slices of wholemeal bread, spread on a little peanut butter and top with sliced banana and you’re good to go! This combination is really quick and really simple, leaving no excuses for you to not have breakfast!


Berry

nutricious INGREDIENTS: • 1/2 cup oats • 1 cup almond milk • 1 handful of raspberries • 1 handful blueberries

RECIPE: On the hob, mix the oats and almond milk in a pan and allow to simmer. Keep stirring the mixture constantly. When the almond milk has nearly absorbed, add in the raspberries and mix well. Remove the pan from the hob and pour the mixture into a bowl. To finish, top with the blueberries and enjoy your berry delicious bowl of porridge.




Nutty about breakfast

INGREDIENTS: • 2 slices of wholemeal bread • 1 tbsp of natural peanut butter • 1 banana

RECIPE: Pop the slices of bread in the toaster and allow things to get a little toasty. Once toasted, place the toast on a plate and allow to cool for a minute or two. Nutty about nuts? Well spread the natural peanut butter on the slices of toast and top with chopped banana. Heaven on a plate? I think so!


Wake with a pancake

INDREDIENTS: • 1 banana • 1 egg • 1 handful of strawberries • 1 tsp coconut oil • drizzle of honey

RECIPE: In a blender mix the banana and egg together. Once combined, add the coconut oil to a pan and allow to melt. Pour the pancake mixture into the pan and allow to cook through slowly. Once one side is cooked, flip the pancake over and allow for an even bake. To finish, plate up the pancake and top with the strawberries and honey.




Give your fridge a makeover Out of sight, out of mind We all love a splurge now and then, I mean who doesn’t? But what’s out of sight is out of mind. We are only human; we have human instincts, instincts of eating. If it’s there we’re more likely to eat it, so the best way is to keep these indulgent foods in the fridge and out of our mouths. We need to put them to the back of the fridge, this way, it will make us more likely to forget about them and less likely to splurge.

Simplify A cluttered fridge is a cluttered mind. Hang on, that’s not right is it? Anyway, A cluttered and stuffy fridge means we’re more likely to raid those cupboards filled with treats due to easy access. The best way to resolve this problem, is to simplify our fridges, if you don’t eat certain foods on a regular basis, get rid. This also means you can see all of the healthy options available to you!

Keep the healthy stuff at the front Where’s the veg? Oh yeah, hidden away in that bottom drawer in that fridge of yours. Why do we tend to hide our vegetables away? Instead we should relocate our vegetables to the main shelves of our fridge, in order to remind ourselves about these nutritious foods.









Eat Fat

Lose Fat Fats? No, I can’t eat fats, I’m trying to lose weight. NEWS FLASH! Fats do not make you fat, too many calories do. Fats in fact do the exact opposite and help you loose that stubborn fat you’ve been trying to lose for months.

Fight the ‘fat-free’ urge If you find yourself purchasing food labelled as "diet" and "fat-free," then put your basket down and exit the isle immediately. Many people are so attracted to these ‘slimming’ words, that they assume these foods must be healthy, I mean if it says diet, it must be! Well I’m sorry to burst your fat-free bubble, but in reality, these words usually mean the food you're cramming in your basket is anything but healthy.

Eat your fats Good fats such as peanut butter, avocado, nuts, coconut oil and eggs, are all essential macronutrients needed for our body to survive. I know what you’re thinking; peanut butter is good for me? If that’s the case, pass me the peanut butter jar! Now this doesn’t mean you can sit and eat the good stuff straight out the jar with a spoon, it needs to be eaten in moderation.

The fat burner Findings show that eating fat enhances your body’s ability to burn fat. It is also suggested that fats have a special magic power, which helps to curb food cravings, making you want to eat less- I won’t bore you with the scientific details, but it’s something to do with a release of hormones.





Spice up your li e Turn the heating down; things are about to get a little spicy! Rumour has it, there’s a new accessory on the scene, I’m not talking shoes or bags, I’m talking spice. Spice? Yes, by accessorising your meal with a little spice, it can instantly transform your food from flat to flavoursome, getting those taste buds tingling. Who’d have thought a little chilli and cumin could transform your whole meal? Feeling a little moody? Why not eat some spicy food! Spicy food has the ability to encourage the release of feel-good endorphins. Who needs chocolate, ey? Next time you’re feeling low, grab the oregano! Cinnamon, cumin, paprika, chilli, oregano, parsley and fennel. The endless list can leave you on the edge of your seat! Don’t be nervous; get creative!





Keep

Active Oh exercise? I thought you said extra fries. The thought of exercise curls many toes and we simply just can’t bring ourselves to turn off Netflix because to be honest, it’s too much effort. The problem is, many of us are not getting the recommended amount of exercise needed. Yes, it is hard to try and fit exercise into our busy schedules, but there is 24 hours in a day! Why not walk to work or perhaps do a quick 20minute run before breakfast to keep that body moving? Or how about use your lunch break at work to exercise those legs rather than that mouth. You could even take the stairs rather than the escalator- the possibilities are endless! Every little helps. Moving more not only benefits your body, but your mind too, helping to relieve stress, anxiety and improving our mood. But how? Moving allows our mind to focus on something other than the worries we face each day. So next time you’re thinking about something somebody said at work, walk it off and yesterday’s worries will become irrelevant. You don’t need that kind of negativity in your life.





Alcohol

Control Favour a glass of rose after a long day at work? Or how about a nice cool beer on a Saturday afternoon whilst watching the football? Are you eating healthy but not managing to lose the extra pounds of fat off your tum? Well put the beer down and listen up! Just because alcohol is empty calories, doesn’t mean you’re not consuming them. Alcohol often causes a spike in your appetite too, making you crave that greasy slice of pizza you wouldn’t normally go near. If you’re a regular consumer of a pint or glass of vino, your body will start to build up a tolerance to alcohol, making it important to consider taking breaks from drinking. If you’re unable cut it out completely, minimise your consumption! Just because you’re limiting your alcohol doesn’t mean you have to limit your social life or be a party pooper! Just be mindful of what you’re putting into that body of yours. It will thank you in the future.



Experiment with food

Try something different. Sticking to the same old boring food not only prevents your taste buds from being tantalised, but your mind too.

Variety Next time you do your weekly food shop, start choosing a variety of different foods and I don’t mean the new limited edition flavour of dairy milk. I mean, choose a variety of different coloured foods and pick a range of foods from different food groups.

Adventure There are too many foods available, not to try them all. Life is too short to only have beans on toast. So, why not try preparing your food in different ways to keep your mind guessing. Sautee it, boil it, steam it, bake it or season it. Be adventurous!

What have you got to lose? Have fun with your food! It’s there to be enjoyed; you have got nothing to lose! What’s the worse that an asparagus could do? By mixing it up now and again or trying new things, this can be a great adventure for your body as you embark on a healthier self.





Catch some extra Zz’s

Are you a napper? Or perhaps a snacker? Are you in need of a little mood booster or of banishing of those under-eye circles? Well I’m about to let you in on a little secret which will change of all the above. Sleep. A decent nights sleep can benefit your heart, weight, mind, and much more. Instead of checking your social media before bed, put the phone down and catch some extra Zz’s. Have you ever been told, ‘Well someone woke up on the wrong side of the bed this morning!’ Well the quality of sleep you have each night, has been proven to reflect your mood during the day. Meaning, lack of sleep on a night, means a groggy attitude the next day.

Not only this, but apparently, not getting enough sleep can also cause you to want to eat more. When you’re low on energy from your sleepless night, you may feel weak and will most likely need a little pick me up, meaning reaching in that food cupboard a few too many times. To prevent this from happening; sleep more to snack less! You don’t have to miss out on fun things to get more sleep, but aim to work on time management. Try and get yourself in bed earlier than usual or even treat yourself to a little lie in each morning, making every morning feel like a Sunday.





Ditch the diet Picture this. It’s 5 o’clock on a Friday, you’ve finished for the weekend after a long stressful week at work. You’ve stuck to your diet all week, and by ‘diet’, I mean salad, fruit and zero carbs. You deserve a treat for surviving the week so you pour yourself a large glass of Rosé and hit the couch ready for a relaxing night. Oh but what’s that? The other half comes in and suggests ordering a Chinese. Are they silly? Of course you’ll order a Chinese, you’re sick of the sight of salads and a little Chinese won’t hurt! However, this one little treat turns into a weekend binge, including a meal out to the local pub, a few cocktails with the girls and a couple of share bags of chocolate. Oh and not to mention that Sunday pig out before the diet starts again, because it’s Monday tomorrow and diets start on Monday, don’t they? Sound familiar? Well stop this dieting mentality immediately. It’s not good for your body or for your mind. With a couple of simple changes, you can change your dieting mentality for good!

Allow yourself treats during the week You don’t have to starve yourself during the week in order to eat healthy! Health is a balanced lifestyle, not a restrictive one. So if you fancy that chocolate bar on a Wednesday night, eat that chocolate! It’s all about moderation.

Don’t starve yourself Restriction causes our bodies to crave foods more and more, till it gets to the point where they just can’t cope anymore. This causes binge eating/ over eating. It’s like a vicious cycle. Instead, eat till you’re full. If you want a Chinese at the weekend, eat the Chinese! But don’t interpret this as ‘breaking’ your diet. Carry on like you would, eating nutritious healthy food, instead of eating everything in sight because ‘The diet starts on Monday’.

Eat a balanced diet Eating healthy doesn’t mean eating 2 salads a day and nibbling on a few carrot sticks for snacks. It means eating balanced nutritious meals, comprising of carbs, fats and protein. Many people believe carbs will make them gain weight and bloat. WRONG. Carbs are needed for energy and fuel for the body! Cutting them out of our diets will only harm our bodies. So start to incorporate good carbs into your weekly diets, such as oats, brown rice and sweet potatoes. You’ll find yourself less hungry and less likely to overeat at the weekend!



Stop comparing yourself to others

As humans, we all frequently fall into the dangerous trap of comparing ourselves to others. The problem is, once you start comparing yourself to others, there is no end. Firstly you begin to compare personal accomplishments, such as who owns the flashiest car, who lives in the biggest house or who went to the most jaw-dropping place for their honeymoon. Then the career comparison starts, who earns the most money or who has the biggest office? Comparing yourself to others is a losing battle.

Everyone has different personalities, different influences and different thoughts. So why would everyone’s accomplishments and lives be the same? The secret? They wouldn’t. Everyone is unique and we need to celebrate this. Instead of trying to be just as good as everyone else, focus this energy on trying to be the very best version of you. Next time you catch yourself comparing yourself to somebody else’s worth; redirect this energy and attention to your own ambitions and what is needed to achieve those.







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