How to Watch your Weight Over Easter
Unfortunately, the concept of food as comfort has perpetuated in our modern societies. Sweet treats are often used for comfort when we are lacking sweetness in our own lives. All you have to do is look at some of the current junk food advertising campaigns on television to confirm this disturbing trend. We believe that, moving our bodies, finding contentment and eating the right amount of nourishing foods is the only way to maintain a healthy weight, lifestyle and attitude. With Easter fast approaching we have put together some helpful tips on how you can watch your weight over easter, and beyond! We’ve also included a competition inviting you to share your ‘Easter health tips’ with us for a chance to win a $200 Dripclub gift voucher! (see below)
Fibre, Fibre, Fibre!
With the rise in processed foods, people are consuming less and less fibre. Fibre has an amazing affect on our gut and microbiome health. Consuming the Recommended Dietary Intake of fibre (30g/day for men and 25g/day for women) will help keep your gut healthy. A long term high fibre diet can also assist in preventing chronic diseases such as heart disease, diabetes and some cancers.
Soluble fibre in particular can be beneficial for maintaining your weight. It absorbs water and helps you stay fuller for longer, thus reducing the potential for overindulgence. Insoluble fibre is beneficial for all around gut health to prevent a build up of toxins and feed our microbiome.
How to boost your fibre intake:
- Swap processed foods for whole food substitutes (see Swap your treats below).
- Add some psyllium husk or Slippery Elm to your porridge or smoothie.
- Consume more whole grains and legumes (quinoa, chickpeas, lentils, etc.).
Check out Eat for Health Nutrient and Energy Calculators which is a fantastic resource if you want to learn more about nourishing your body.
One Easter egg won’t make you fat, just like one salad won’t make you slim. It’s ok to enjoy the taste of chocolate – it is delicious! The trick is to do so mindfully.
Eating mindfully means engaging all of your senses. Our senses are designed to mobilise the enzymes in our digestive tract, and let our body know what is coming. Being fully present with your food makes you aware of how much you are consuming, and will often result in you consuming less because you register when you are full or have had enough of a particular taste.
Some tips on mindful eating:
- Take time to eat your three main meals. This means no screens while you are eating – this is especially important for children in their formative years.
- Visually take in your food, what smells you notice, does it feel warm or cold in your mouth? Notice the taste, is it sweet, salty, spicy?
- Chew LOTS, at least 30 times – by breaking down your food in your mouth physically and chemically (your saliva has digestive enzymes!) you are easing the way for the rest of your digestive system.
- Stop when you feel full, and be grateful for that feeling.
Swap in good chocolate choices, or make your own treats!
Have a bit of fun and make some of your own Easter treats. Try this recipe from Deliciously Ella. When you know how much work went into making something – you’re going to appreciate and enjoy it more!
We are very lucky these days to have such a variety of quality, Fair Trade chocolate at our fingertips. Any health food store has a nice variety of chocolate that is better for you, the environment and the people who made it!
However, just because it’s better, doesn’t mean it is a free for all. Still be mindful of your consumption; only eat if you actually want it.
Move your body
Do something that you wouldn’t normally do and step out of your everyday. This will help you feel content and not reaching of the increasing stack of chocolate out of boredom! See below a list of fun activities that you could try:
- Indoor rock climbing or bouldering
- Tree top course or West Beach One
- Bike ride around one of SA’s many wine regions
- Go for a hike in a national park
- Do a yoga workshop
- Take up a new sports activity, a surf lesson or
- Kayaking or stand up paddle boarding
Make an appointment with the Dripclub team. Let us set you up! Vitamins and minerals are so very important for overall health because they facilitate the many biochemical reactions that keep our body systems functioning optimally.
Enjoy this time to unwind and connect with friends, family and yourself. As we transition into Autumn, the Easter long weekend provides us with a moment to pause, check in and how we can align ourselves with our goals moving forward.
Let’s hear from you!
*We’d love to hear from you in regards to what tips you have on diet, lifestyle and surviving Easter. Our best suggestion will receive a $200 voucher at The Dripclub drawn at the end of April!
** Share this with a friend who may benefit, or have a good Easter health tip for us!