How Much Exercise Do You Really Need to Get in Shape?

How Much Exercise Do You Really Need to Get in Shape?

Maybe you’ve started to eat better, you’re eating a lot more plant-based now and maybe you’re losing weight. Nourishing your body with a wholefood plant-based diet is key to good health, but are you active and doing some exercises too? Although you can lose weight without exercising it really has so many health benefits to offer – mental as well as physical.

But, how much exercise do you *actually* need to get in shape?

Twenty minutes three times per week? Half-hour per day?

And how much is too much?

Do you need to sweat it out for an hour or more every day?

How eating plant-based can help you conquer cravings

How eating plant-based can help you conquer cravings

Cravings can be triggered by many things including; sights, sounds, aromas, environment, stress and more. A perfect example of this is a typical trip to the supermarket with the smell of freshly-baked bread wafting through the shop or popping to a coffee shop and the cakes and muffins are all neatly on display, right in front of you when you’re in the queue! Another example common for a lot of people is stress – stress of a deadline, stress when faced with something you dislike (checking your bank statement or sorting out your house insurance. Sound familiar?) Another is boredom.

Haven’t changed anything in your diet but getting bigger?

Haven’t changed anything in your diet but getting bigger?

As we age people will commonly experience lower energy levels, more digestive discomfort and weight gain, as well as aches and pains.

Ageing can result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

How to Naturally Lower Cortisol - the Stress Hormone

How to Naturally Lower Cortisol - the Stress Hormone

Eat a variety of nutrient-dense whole plant foods; this doesn't just help reduce stress hormone, it helps all aspects of your health.

Lower your cortisol levels with leafy greens, whole grains, berries, beans, nuts and seeds – especially walnuts, milled linseeds and chia seeds. Plus, a bit of dark chocolate – not the sugary, milky kind, can even help you to unwind too.  

How a Plant-Based Diet Can Improve Gut Health

How a Plant-Based Diet Can Improve Gut Health

It would also appear that the standard Western lifestyle could be the main driver of gut inflammation. A diet which is low in fibre, high in sugar and saturated fat, plus high consumption of alcohol along with high levels of stress, could all be a factor.

The Benefits of a Plant-Based Diet

The Benefits of a Plant-Based Diet

A plant-based diet is not a diet of vegetables alone. It is a diet based on fruits, vegetables, whole grains, and legumes, which may exclude or minimise meat, including chicken, dairy products and eggs. The diet will definitely exclude foods made from refined flour and sugar, and certain refined vegetable oils.

I advocate a completely plant-based diet, excluding all animal products, because of the multiple health issues related to animal products. 

Three Must Eat Breakfast Foods

Three Must Eat Breakfast Foods

You may not realise how important breakfast is if you’re trying to lose weight. Skipping breakfast means you’re much more likely to reach for the high sugar, high fat snacks when your energy plummets mid-morning. Breakfast is not the time to try and shave a few calories off what you’re eating.

Confused about food labelling?

Confused about food labelling?

Lots of foods will have words like ‘reduced fat’ or ‘less sugar’ and these are used to make you think it’s a healthy choice. If it says ‘reduced’ or ‘less’ it just means there’s less than in the original version. It might be a healthier choice, but not necessarily a healthy choice. In a reduced fat food there could still be a lot of sugar or salt for example. And something which is ‘less salt’ could still have a lot of sugar or fat.

Common Weight Loss Myths Busted

Common Weight Loss Myths Busted

People eat too many calories, not because they're hungry, but because they feel sad, lonely, or bored. Or maybe because they're tired or stressed. Or maybe even because they're happy and celebrating. All these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Bye Bye Sleeping Through the Night

Bye Bye Sleeping Through the Night

Ever felt a powerful urge to consume lots of sugary, fatty foods because you feel so tired? Not getting the sleep you need can have a huge impact on your ability to lose weight so this is definitely something to focus on if you are working towards a healthy weight. The good news is that a wholefood plant-based diet can help.

Why Your Waist Circumference Matters 100x More Than What You Weigh

 Why Your Waist Circumference Matters 100x More Than What You Weigh

Do you know which shape is associated with a higher risk of sleep apnoea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yep – that apple!

Three Ways to Avoid Overeating at Mealtimes

Three Ways to Avoid Overeating at Mealtimes

You've heard of mindfulness but have you applied that to your eating habits?

This can help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Why is My Metabolism Slow?

Why is My Metabolism Slow?

While dieting can lead to a reduction in the amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have. As you may know more muscle means faster resting metabolic rate.

This situation is made worse if you try to lose a lot of weight too quickly. This is why I always recommend a gradual reduction in food using healthy wholefood plant-based foods. This also means you won’t feel deprived either – another reason why diets don’t work for people.

Everything You Think You Know About Healthy Eating is Wrong and it's Making You Overweight and Tired

Everything You Think You Know About Healthy Eating is Wrong and it's Making You Overweight and Tired

The “calories in, calories out” philosophy (i.e. how much you eat) is being questioned with research on other factors that may be just as important. Of course, limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone. 

How to Eat Plant-based While Travelling

How to Eat Plant-based While Travelling

No matter where you’re going, it’s a good idea to plan ahead. Here I am going to give you a few quick and healthy food ideas, to help you stay on track so you can plan what to take and focus on finding real food. While these tips can all be used at home, this is extra-important when you’re travelling. Travelling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.

Here’s something you should probably be eating more of...

Here’s something you should probably be eating more of...

Fibre rich foods are very important for good health. They help prevent constipation and fill you up without giving too many calories - useful if you are watching your weight. They may protect against bowel problems, including cancer of the bowel, which is one of the most common cancers in Britain.

How eating out doesn't have to sabotage your weight loss efforts

How eating out doesn't have to sabotage your weight loss efforts

Whether you’re already plant-based or just having more plant-based meals, there is so much choice it’s a lot easier to eat out now. It’s also a lot easier to make not-so-healthy choices! It’s a good idea to think about what you are going to eat beforehand and to follow these simple guidelines.

Developing healthier habits

Developing healthier habits

Many diets fail because they focus on food and not on the eating habits that make us overweight. Often, when the diet is over, our weight starts to creep upwards again. To achieve a more permanent approach to weight management we have to develop healthy eating habits. Below are a number of techniques that are quite easy to learn and can help you eat as you should. The methods are based on ideas of how people learn to change their habits.

Plant-based breakfast for busy people - why it's important not to skip

Plant-based breakfast for busy people - why it's important not to skip

According to nutritionists, a healthy breakfast should give you around 30% of your daily calorie requirements. It should provide us with energy, protein, calcium, iron, fibre and B vitamins which are all needed to get you through the day. If your body doesn’t receive these first thing, studies have shown your body is less effective at taking them on during the rest of the day.