Honesty Begins Healthy Lifestyle Feb 2017
I have been writing my blog – Honesty Begins for just over a year now and have seen my writing style grow as the months have passed. I have decided to create an online magazine for each of my blog sections, for my readers to be able to view a certain category all at once. My articles within each magazine are going to be written from my own experiences to share my mistakes and how I overcame them. I hope that this is helpful to you in your own journey. If you are a student, some of this might be helpful to you as my first edition is going to be about healthy living. I have seen many students around me attempt having a healthy lifestyle by going to the gym, but they ate so much unhealthy food that the gym wasn’t going to make a change. You have to want to make that change and as a student it is understandable that you aren’t going to want to be healthy all the time. University life is all about the partying, the takeaways and late nights. I am only writing this to help those who are interested in getting nutrition into their diet. You can still have fun whilst living a healthier lifestyle. If you aren’t at University but want to make a change in your life at the start of 2017, you have come to the right place. In this magazine I discuss meal planning, workouts, tips for weight loss and much more. Stereotypically healthy living is looked at as eating leaves and nuts, but you can still have tasty treats like chocolate mousse, biscuits, ice cream etc… It’s all about the ingredients and there are some delicious alternatives to white sugar and other unhealthy fats that we put into our bodies. Getting a flat stomach is also a goal for most women in today’s society and this can be tricky to accomplish when eating the wrong foods. You can even achieve that goal without doing workouts! Doesn’t that sound good? In this edition of my Honesty Begins magazines, I explain how to get a healthier body and have fun doing it! Thank you for reading, Lucy Honesty Begins blogger Twitter: https://twitter.com/HonestyBegins Facebook: https://www.facebook.com/HonestyBegins/
Contents Top 5 tips to lose weight ...
5 ways to lose
. Lemon water to start your day – this cleanses your body and helps boost energy levels at the start of the day. Drink lots of water – try to drink water half an hour before each meal as it increases weight loss by 44% over 3 months.
. Protein – Each one of your meals must include protein, a fat source and vegetables. High protein diets can also reduce obsessive thoughts about food by 60%. Protein: Fat sources: Low-carb vegetables: • Chicken -Olive oil -Broccoli • Salmon -Coconut oil -Cauliflower • Prawns -Avocado oil -Spinach • Eggs -Butter -Cucumber
. Smaller plates – this is down to how you psychologically look at a situation and when you see your food on a smaller plate, your mind doesn’t see it as giving yourself less food. If you were to put food on a normal sized plate, your mind would make you think you needed more food once you were finished.
. Eat your food slower – your body takes 10 minutes to tell your brain that you are full and if you eat fast you take the risk of over eating and gaining weight.
. Get a good night’s sleep – not getting enough sleep or a peaceful sleep can increase your risk of weight gain. Sleep is very important and can effect your mood the following day.
Buckwheat pancakes Ingredients: • 1 cup of Buckwheat flour • 1 cup of Almond milk • 1 egg • 1 tsp cinnamon • 1 tsp vanilla
Method: 1. Get a small mug or you can use cup measurements, put all of the ingredients into a bowl and mix. 2. Put a teaspoon of coconut oil into the frying pan. (I like to use coconut oil but olive oil works well too.) 3. Spoon the mixture into the pan to make at least three small pancakes. Add any topping you want. Enjoy!
Duck noodles I initially found something similar to this in the Lean in 15 book by Joe Wicks. If you haven’t already got that recipe book, I definitely recommend that you do. He has changed my eating habits completely. With this recipe, I realised how delicious duck meat is and combining it with a selection of vegetables and a splash of hoisin sauce just makes it taste like heaven. I hope you enjoy it as much as I do. Ingredients: • Egg noodles • 1 duck breast • A handful of tenderstem brocoli • A handful of spinach • A handful of asparagus • 5 chestnut mushrooms • Corn on the cob • Hoisin sauce
Serves 1 Method: . Put the duck breast into a frying pan with a teaspoon of coconut oil. It takes 6-8 minutes on each side to fully cook the duck meat. . Put the tenderstem brocoli and mushrooms into a separate frying pan and fry with a teaspoon of coconut oil. . After a few minutes, pour boiled water onto your noodles – they should only take about 5 minutes to cook. . After everything is cooked, serve onto a plate with the noodles on the plate first and the other ingredients on top. Then, put a splash of hoisin sauce over the meat and vegetables and your meal is ready to eat.
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If you found either of these recipe’s helpful, please tag #HonestyBegins with your meal photos!
Keeping fit I
t is a known fact that a majority of the population starts the year with the goal of losing weight and getting toned. I am currently writing this whilst eating sweets but hey, it’s ok to eat delicious treats once in a while. I have been trying to find a simple way of keeping fit and it has been tough, but I think I’ve found the solution.
FitnessBlender is a YouTube channel that I have found to be incredibly helpful in my fitness routine. I have already seen results after about a month of doing it most days. I have noticed that my legs have started to take shape, my arms are getting stronger and my abs are starting to get more definition. My favourite workouts to do on her channel are; • Abs • Kickboxing • Thigh slimming • Arms
My top tips to stay motivated with your workouts are:
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. Drink 250ml of water before workout to hydrate the body. . Wear gym clothes, even at home as it gets you ready to workout mentally.
. Follow a video tutorial workout or go to the gym (classes are better) because if you are following a set workout sequence it is easier to keep going. If you are just working by your own set of reps then you are more likely to give up and rest.
. Eat healthily, if you do this you are going to see quicker results which will motivate you to keep going.
. Get enough sleep as this keeps your body energised and ready to workout in the morning.
Practicing yoga After only a week of practicing you will start to notice a difference, just remember to keep at it.
â€œYoga has changed my mind and thought process. I feel so much more confident and recomend yoga to anyone as Adriene provides content on anything you would ever need help with!â€? Lucy
henever I thought about doing yoga, I would immediately think that it would be very time consuming and be too complicated to understand.
My favourite yoga practices to do when I am in a hurry are her 5 minute practices. They are quick and to the point.
I was wrong. Yoga with Adriene on YouTube guided me through the basics of yoga and I learnt the different breaths to help anxiety and the different stretched to soothe sore muscles.
When I need an early night due to having a busy morning the next day, I will use her Bedtime yoga practice which really relaxes your mind and body. The 5-minute morning practice is also very fast and it gets your body moving. This is great to use even during the day when you are feeling a bit fatigued or lazy, it wakes up your joints and gets you ready for the rest of the day.
She shows you everything and everything that you need to learn when it comes to yoga.
Follow your dreams!