Author Rhys Skellern / Category Lifestyle / Published: Jul-12-2019
Have you ever wished for more hours in the day? Sick of waking up and being stressed from the start, wondering how youâre going to squeeze in work, school, exercise, clean eating, kids sport, and trying to do it all with a smile on your face? Of course we all have busy lives, but one thing they fail to teach us growing up is how to properly manage our time, not just live within it. Understanding how to prioritize your day to get the most from your tasks will free up the much-needed time you need to focus on you!
The Pareto Principle
The Pareto principle, otherwise known as the 80/20 rule, suggests that 80% of your results come from 20% of the work. It in a nutshell, it is a way of thinking that encourages you to consciously break down your tasks and identify where you will get the greatest results from the smallest amount of work.
Too often, we delay tackling the larger, harder tasks in lieu of smaller inconsequential ones. Not only does this nagging create stress (which is wholly self inflicted), we end up making very little progress in a lot of directions, instead of real progress in the right direction. This principle, when applied correctly, forces you to stop, sit and actually analyse what needs to be done in order to achieve your goals, regardless of whether they are in work, health and fitness, or any other aspect of your life.
You can then prioritize your time properly to achieve these tasks, or identify where your time is being spent inefficiently.
To integrate the Pareto principle, start each day by identifying, and writing down your biggest and toughest challenge of the day- not your week, or year, or life. Just the day. Then, get it done first.
Not only will you be more satisfied at having achieved it, it will make everything else you do that day more achievable. The key is to physically write it down, so you have a means of keeping yourself accountable, and over time you will begin to prioritise the hardest tasks first out of habit.
It is also important to note that when implementing this rule of time management, the biggest trap people tend to fall into here is recording 5, or 10 of the âmost importantâ daily goals. If you have 10 âabsolute must doâsâ that day, you arenât prioritizing properly. Make it one. Once you have knocked it over youâll be on a roll and get to work on the rest of the list.
Who Are You Working For?
Another key element of time management is in prioritising whom you are actually performing a task for. Of course when it comes to work, we all have a job to do, and if it comes from the boss then chances are you have to do it.
But before you take on something outside of your scope, or that isnât part of your job, you need to ask yourself who itâs for, and why you are doing it. Are you just doing it because you want to be liked? Is it actually a task worth your time, or are you just making a longer list of inefficient and ineffective tasks?
You have to remember that it is OK to say no. Simply asking yourself the question of who or why can be the difference between having the time to spend with family, or to go for that walk you always promise yourself youâll do âtomorrow,â or even just having some time to switch off and relax at the end of the day.
This fundamental of time management will not only help to re-organise your life, it will help you to build valuable skills in self-awareness, the flow on of which can help you identify:
Your stressors
Where you could be spending time more effectively
How to prioritise, and have more of the things that make you happy
How to transition to a healthier lifestyle, for both your mind and body.
The key is not to prioritize what's on
your schedule, but to
schedule your priorities!
- Stephen R Covey
Â
Procrastination is Just Hesitation in Disguise
You arenât the only one in the world that procrastinates, and we both know after reading this youâll procrastinate some more. The truth of procrastination, however, is that is starts with hesitation.
Human psychology affects how we interpret tasks, or challenges, and for most people the idea of a challenge (stressor) actually implicates our fight or flight response. In simple terms, we are less likely to start with the harder tasks because they represent a bigger source of stress, which we are biologically programmed to avoid. Link in here somewhere to the âgood bad and fad.â
This has applications across everything we do, from getting our job done, to talking to someone new, or dallying about going to the gym. If you hesitate, you will procrastinate. So rather than being ruled by our biology, we have a very simple trick to help you kick into gear. Are you ready?
Count yourself down.
5. 4. 3. 2. 1.
Then start.
Thatâs it.
Whenever you are facing something difficult, or really just something you donât want to do, take a breath and count down from 5. Remember how effective it was when you were a child? Chances are you use this trick with your own children!
It is truly amazing how well this works to break our own mental blocks, and counting down is such a simple, and yet powerful tool to stop us from delaying the things we need to do. If you can break the hesitation, you will break the procrastination!
Note: in order for this trick to work, you must count DOWN. The finality of zero is key here. If you count up, you can just keep on counting and chances are youâll spend your day counting to 1000 and achieving even less.
The next time you have a task to perform, or are trying to implement change in your life, start with improving your time management skills. It doesnât have to be a long arduous task of scheduling everything- I mean really this is just another way to procrastinate. Rather, you can use these simple tricks to better prioritize your day, and stop hesitation leading to procrastination.
Of course, if you need help to squeeze a little extra time in your day, why not let us take care of your diet with fresh, healthy meals delivered? With new menu items to compliment every season, Movement Food can help you achieve your health goals and give you the energy you need, to enjoy all the free time youâre soon to have!
To see how we can help, check out our menu and delivery options, or call 778 227 0839 to speak to one of our customer care consultants.
Author Rhys Skellern / Lifestyle / Published: Jul -12-2019
Author: Rhys Skellern / Category: Nutrition / Published: May-29-2019
Healthy eating isnât just a way to lose weight, itâs the best way to reduce your stress levels, balance your hormones and provide the energy you need to tackle the day. Thatâs right, energy! Thatâs what food is for! Unfortunately in our fast paced lives and the search for a âquick fixâ that message has fallen by the wayside, to be replaced with miracle weight loss cures, magic pills and fad diets. Itâs about time we dived into eating psychology so you can go from being the sale, to being the solution.
Donât Worry, Be Happy Now
Sure these lyrics make it sound easy, but the truth is we all live busy and stressful lives. Trying to find balance between work, home, relationships and time for ourselves, cooking at all let alone healthy recipes can become an onerous task. All of this stress not only leads to inflammation, it can also lead to:
Depression
Anxiety
Sleep deprivation
Autoimmune disease
Diabetes
Itâs important to remember, however, that at a biological level stress wasnât meant to put us under this much pressure! Iâm sure you all remember learning the âfight or flightâ response from high school biology. When we feel challenged or threatened, the body releases stress hormones, which tell our body how to respond.
Often this response can actually be a positive, providing us with energy, focus or adrenaline to deal with whatever caused the stress in the first place.
However, when we are subjected to the continuous and on-going stresses of our daily lives, we are also consistently releasing these hormones to a point where the body is always releasing an inflammatory stress response. This chronic stress not only causes mental health issues, but has also been shown to be a leading cause of cardiovascular disease, poor immune function, high blood pressure and obesity! You see where this is going right?
The kicker is that after a stressful event has passed, dwelling on it or reliving the moment can have just as negative an affect on our health and stress response systems as the original event!
Enter Eating Psychology- a New Look at an Age Old Problem
The same stress responses can be triggered by the food we eat. We all know that McDonaldâs is not good for you, and that your sugar intake should be kept to a minimum. But aside from the stress (and inflammatory response) that puts on your body physically, it can also negatively compound and exacerbate your psychological stress responses.
That is to say, eating something unhealthy is one thing. But feeling guilty and punishing yourself for eating it only makes it worse! This unconscious punishment we put ourselves through is the kind of thinking that leads us to jump at the next âamazingâ weight loss program or fad diet. This negative feedback loop not only contributes to more poor food choices, it reduces our ability to manage stress (and in many cases will increase it), and is usually followed by even more negative self-talk.
Calm mind brings inner strength and self-confidence,
so that's very important for good health.
â Dalai Lama
When we look at eating psychology, itâs important to understand and acknowledge that we are biologically programmed to take the path of least resistance. To choose what we perceive to be the lessor stressor. With so much stress in our daily lives already itâs absolutely no surprise that we jump into the every fad diet and rapid weight loss program to cross our desks in the hopes it will make our lives easier.
Healthy Habits Lead to Healthy Eating
In addition to unconsciously increasing our stress levels based on the food we eat, itâs important to acknowledge the difficulty we have in breaking habits.
âHabit: a settled or regular tendency or practice, especially one that is hard to give up.â
âEspecially one that is hard to give up.â The brain learns by repetition. These repeated actions become habits, which in turn affect our behaviours, thoughts and actions.
To put things into perspective, research has shown that it takes 8 weeks to form a new habit. 8 weeks! That also means it also takes just as long, if not longer, to break old habits! Add to this our ability to be master procrastinators and it will start to make sense as to why itâs so difficult to make real, lasting change in our lives.
Again- we are biologically programmed to take the path of least resistance. Which means every time you dive into healthy eating, or try to make regular exercise part of your life, if you donât start out with the target of doing it for 8 weeks, youâve already failed.
Donât Dive into the Fad
Now that we understand what it takes to make a new habit, and change our behavior for the long term, itâs easier to understand why fad diets donât work. Ultimately, going âon a dietâ is much the same, regardless of what youâre ingesting. Being on a diet suggests that it is only a short-term thing, whereas to truly affect your health, and receive all the benefits that a healthy lifestyle can provide, choosing to eat healthier foods has to be a lifestyle change. Not something you cycle in and out of.
This doesnât mean you canât enjoy all of the foods you love. It just means you do them in moderation, or from a point of good health where you actually get to enjoy eating them, instead of punishing yourself with guilt after the fact.
With this in mind, letâs take a look at some of the more recent fad diets and why theyâre unrealistic as a long-term life-changer.
The Keto Diet
The Keto diet, and in particular subjecting your body to a state of ketosis has become a popular weight loss strategy over the past few years. In a nutshell, this is the drastic reduction in carbohydrates, which forces your body to begin converting fats as the primary source of energy.
Typically, this process begins when the body is starved of insulin (used to move sugar from the blood into the cells). Itâs important to note here that we arenât talking about refined sugars. Weâre talking about the natural sugars your body converts from carbs. The diet has become popular under the notion that once your body is converting fat into energy instead of carbs, it will also start to break down the fat you have stored, and lead to weight loss.
This is true, to a point. However in the process of breaking down fats your body also produces ketones. These are acids, and although they can help to process fats, an oversupply of ketones-which can on the ketogenic diet- can also lead to acidic blood. This metabolic process, known as ketoacidosis, can lead to comas and even death.
Add to this the fact that starving your body of carbs can actually put your body into starvation mode, if done incorrectly, and it may actually lead to weight gain!
Yes, the ketogenic diet does have some merit for people with diabetes and other insulin related issues, but for the every day person the best choice of âdietâ is and always be a healthier lifestyle change. One that allows you to eat everything you enjoy (in moderation) without the restrictions. If you would like to reduce your carb intake, in a healthy way, check out our low carb menu at Movement food.
The Lemon Detox Diet
Also touted as the âmaster cleanseâ diet, the lemon detox diet is essentially a fast, where you consume a lemon-water drink up to 6 times a day, consisting of:
-2 tablespoons fresh-squeezed lemon juice
-2 tablespoons pure maple syrup
-1/10 teaspoon (0.2 grams) cayenne pepper
-8 to 12 ounces of purified or spring water
The idea behind this fad diet is that you can loose weight by putting your body into a state of caloric deficiency. Sure, it will lead to short term weight loss. But considering the diet âconsists of lemonade, laxative teas and salt water,â I think we all know where that âweightâ is going. Not to mention claims that it will âdetoxâ your body, which have no real substance or research backing them.
When you take into account it is severely lacking in real food, and any real nutrients, itâs pretty easy to see why itâs a poor short-term solution for weight management or lifestyle change. Concurrently, itâs easy to see why so many people flocked to this fad diet in an attempt to take the shortcut!
When it comes to detoxifying the body, it is unlikely that any âdietâ will actually achieve this. In the body, the liver is designed to remove toxins, or anything harmful to the body. With the right food choices, we can aid the liver in its detoxification processes. Consuming certain foods, like cruciferous leafy greens (kale, swiss chard etcâŠ), and adding micronutrients to our diets from other fruits, vegetables, herbs and spices have been shown to assist your body in this process.
If you want to take out the guesswork, or simply donât have time to make fresh juices every day, try adding the Lean Green Detox juice to your next Movement Food order! With ingredients like apple, swiss chard, mint and ginger itâs been designed to help your liver to process and remove other harmful toxins. Of course, these juices are meant to supplement your healthy lifestyle and diet, not replace them.
The Paleo Diet
The Paleolithic diet certainly gets closer to the mark in terms of whole foods and a more sustainable choice. Based on the idea that our anatomy hasnât changed much for the last couple million years, the Paleo diet is designed to return our eating habits to those of the hunter-gatherer era.
The diet is made up primarily of lean meats, seafood, fruits, vegetables, nuts and seeds, with the main premise of the diet being that our daily diet is made up of whole foods, and local ingredients.
Whilst there are many positives of the Paleo diet, like the move away from processed foods, refined sugars, alcohol and other toxins, it is also decidedly lacking in legumes (beans, lentils etcâŠ) and other whole grains such as quinoa, buckwheat and wild rice, which can add much needed fibre and nutrients to your system.
Moreover, some Paleo branded foods have also been found to contain a wide array of artificial sweeteners and additives, exploiting a loop hole which allow them to fall under the Paleo category, but can actually make you hungrier, as well as negatively affect your gut biome, insulin levels and blood sugar.
Add to that the need to completely cut out coffee, the time (and often increase in price) it takes to purchase and prepare meals with whole foods each day, and itâs easy to see why people stray from this dietary concept as well.
More recently, research has shown that having a wide variety of wholefoods, herbs, spices is the best way to add micro-nutrients to our diets and assist the body in processing the good and the bad. As we mentioned, making healthier lifestyle choices doesnât have to be restrictive. More often than not, cutting out the things we enjoy only leads to binging on sugary snacks later.
Good health is all about balance. At Movement Food, we provide healthy alternatives like protein pancakes and burritoâs so you can still enjoy the sweeter things in life, without all of the guilt!
All of our meals are prepared fresh, without any artificial sweeteners or refined foods, so you can enjoy the benefits of whole foods without all the hassle of preparing it yourself. To check it out, try using the âPaleoâ filter the next time youâre looking through our menu!
The Raw Diet
The raw diet is a subset of the vegetarian/vegan diet, and essentially involves eating raw or uncooked foods. Of course, the majority of these foods are fruits, vegetables, nuts and seeds, and is based around the idea that cooking food kills nutrients.
With a focus on fruits and veg, this diet is typically low in calories, fat and sodium, can lead to lower blood pressure, and reduce the risk of cardiovascular disease, diabetes and other lifestyle diseases. It can also lead to weight loss due to the complete reduction in processed and high-sugar foods (if you stick to it strictly).
However the raw diet isnât full proof either. Dietary supplements are often needed to replace essential nutrients like protein, calcium and iron. It is also based on the falsehood that cooking food makes it toxic, where in fact cooking some foods not only makes them more digestible, it can also kill harmful bacteria that lead to food poisoning and other potential problems.
The raw diet is not only highly restrictive, it can be nutritionally inadequate, and often means youâll be spending more time and money in a quest to only eat organic ingredients.
Did you know Movement food solves all of these issues by only using fresh ingredients, and providing a wide range of vegan meals? Simply use the âVeganâ filter when searching through our menu to add some nutrient rich, organic meals to your diet without all the guesswork!
Love Yourself Healthy
Now that weâve looked at some of the more recent fad diets, itâs time we came back to the notion of loving yourself healthy.
Healthy food choices arenât just good for your body. Theyâre great for your mind. Eating the right food helps you to balance your stress levels, provides you with genuine energy to get you through the day, and helps your body rest. But to achieve these goals, you have to genuinely desire all of the good things a healthy diet can bring.
The best way to stay consistent, or to make a lifestyle change is to enjoy everything in moderation and balance. Making the lifestyle choice to consume a balanced diet means you donât have to restrict yourself from anything, you donât have to feel guilty for eating something you enjoy, or punish yourself for it later. You just find a better way of incorporating healthy foods into your life!
In changing your habits, and allowing your body to detoxify naturally, we are also able to re-balance our stress levels, and reduce the risk of lifestyle diseases. The flow on effect is that this also helps to clear your mind, raises your natural energy levels and stress-response mechanisms, and leads to a healthier, more positive you!
For more information about the meals we provide, meal plans, or how you can make a healthier change today please visit movementfood.com or get in touch with us on (778) 227 0839 between 8 am-6 pm PST and weâll help you get started.
Let food be thy medicine - Hippocrates
Author Rhys Skellern / Category Nutrition / Published: May-29-2019
Over the years coconut water has become a popular super drink! Not only does it taste amazing which makes it easy to drink, coconut water also has various health benefits.
1. Hydration Coconut water is extra hydrating! It is filled with vitamins and minerals which act as electrolytes to help balance the water levels in our body. Having 1 or 2 glasses of coconut water after a big workout or a day in the sun will help your body replenish those vitamins and minerals in no time! ;)
2. Normalize cholesterol levels & maintain heart health Studies have shown that overall cholesterol levels were lowered due to the consumption of coconut water. This means the heart and aorta have lower cholesterol levels, resulting in a healthier heart and a reduced chance of strokes and heart attacks. Coconut water is good for the heart <3
3. Antioxidant properties Free radicals are unstable molecules that are produced in your cells during metabolism. Their production increases in response to stress or injury and can start what is called chain reactions in the body by snatching away electrons. Such reactions can cause cell death and a variety of diseases. Coconut water is a good source of antioxidants, studies have shown antioxidants help to counteract free radicals and toxins.
4. Liver Health The antioxidants found in coconut water also help to reduce the activity of many toxins found in the liver.
5. Antimicrobial Properties Drinking coconut water can be helpful in fighting infections. Coconut water has been tested for antimicrobial properties and has been noted that coconut water contains biochemicals called peptides, which can kill both gram-positive and gram-negative bacteria.
6. Urinary Health Coconut water has diuretic properties which aid our bodies in expelling water along with any toxins to keep our bodily systems healthy. Â
Coconut water is delicious, nutritious and has an abundance of health benefits making it extremely good for you!
Grab yourself a Coco Refresh with your next order to soak in the many benefits :)
It isnât uncommon that the phrase when winter rolls around is, âthis is the time period for me to work out to get my perfect summer bod!â. Then when summer rolls around, you try to work out and expect the perfect summer bod to happen over the span of a week. Itâs no secret that this is a very common issue. In order to help fix this issue, here are 6 easy and affordable steps to help you achieve your dream summer body.
1. Aim to drink 1-1.5 liters of water every day
Water is your best friend when it comes to aiming toward your summer bod. Itâs always a great idea to have a bottle of water on you at all times, because sometimes when you think youâre hungry itâs your body telling you that youâre actually dehydrated. So, drink lots of water to keep yourself hydrated, as well as keeping your fluids up when you are working out.
2. Have healthy snacks on hand
We all have busy lives, often too busy to eat. Having small healthy snacks in your bag or a secret stash in your desk at work will keep you from buying something unhealthy when youâre really hungry. Maybe try some of the Coconut Protein Balls! Not only are they delicious and the crowd fav! The protein will give you that extra little energy kick you need to get you through the day.
3. Always have 3 meals a day, with small snacks in-between
When it comes to being healthy, nutrition is 80%. Exercise is 20%. So, if you are looking to cut down on your calories, nutrition is imperative. Try to cut down on the bad carbs and fats completely and cut down on sugar. I know, this means no chocolate, or not as much⊠but nutrition and eating healthy doesnât have to be completely bland. Movement Foodâs new range of lunch and dinner meals, both vegan and non-vegan friendly, add a spice and hit of flavor to healthy eating.
4. Exercise regularly⊠even if itâs a walk
Although nutrition is a big part of health, exercise is still important. It is good to exercise regularly, as it helps to tone and build up your muscle mass, and to cut down that fat mass. Working out doesnât necessarily mean that you have to go to a gym and pay for a membership. Working out at home is just as productive! Check out Movement Foodâs blog on âbuilding a better booty without the gymâ. There are so many alternative exercise plans that you can use around the house with household objects. Exercise regularly as it also releases endorphins. These endorphins will help you to feel confident in yourself and feel confident about your perfect summer bod that youâve worked so hard to achieve!
5. Plan out all your workouts and meals
Itâs always good to have an idea of what youâre going to be working towards. By planning out your meals and workouts, you then have a concrete idea of what you need to do in order to achieve your goal. If this seems like a lot of work, let us cut that worry in half and provide you with a meal plan! You can choose whether youâd like MFâs set meal plan for 5 or 7 days from $119. Or, if youâre more of a picky eater, you can browse the menu at your leisure and select the âbuild your ownâ option for either 5 or 7 days that starts from just $195!
6. Be motivated to achieve your goal!
The true step to achieving your perfect summer bod, is to be motivated to achieve your goal! Be motivated to eat healthily and to continue to commit to that long after youâve achieved your goal. Be motivated to work-out regularly and continue to keep a toned physique. Motivation is at the root of whether you will achieve your goals or not. MFâs wide selection of nutritious meals and juices can contribute towards the motivation to eat healthily, as well as their extensive list of blogs that give advice on nutrition and exercise.
Juicing is an efficient way to include a variety of fresh fruits and vegetables into a healthy diet. One glass can provide multiple meals worth of vitamins, minerals, amino acids and phytonutrients in less time than it would to eat the same amount raw or to prepare a meal. Fresh juice is also easier for the body to digest because most of the insoluble fiber is removed.
The health benefits donât stop there, however, keep reading to learn five more benefits of juicing.
Stay Hydrated.
Just as the human body is made up mostly of water, many fruits and vegetables also contain water. Conveniently, the ones with higher water content are generally better for juicing because they produce more liquid. As a result, with juicing, youâre not only pumping your body full of essential nutrients, youâre also consuming more water. Thus, helping your body stay hydrated.
Being well-hydrated is necessary for our bodies to reach overall homeostasis and health, but most of us donât drink enough water for one reason or another. Juicing relieves the problem for those who wish water had more taste.
Strengthen Bones.
Itâs important for us to consume minerals, like calcium, in order to maintain healthy bones and teeth. Our bodies donât produce calcium, so the only way to get it is through the foods we eat.
Many people find it easier to consume more of the foods that are higher in calcium, like spinach or kale, by juicing them. It allows everyone to consume the most nutrients in the least amount of time.
Boost Energy.
Caffeine and sugar-loaded energy drinks may cause you to crash and burn, but you can treat your body to natural, long-lasting energy from fresh fruit and vegetables. Choosing the right combination of produce can leave you feeling more alert and focused for longer.
Reduce Stress.
Giving your body the proper nutrition allows it to regulate itself to the proper level of homeostasis, which includes the regulation of stress. The more vitamin and antioxidant dense foods you consume, the more likely youâll be able to cope with stress.
Eating certain foods and combinations can also help to provide stress relief and calming effects. Foods like blueberries, avocados, and green leafy vegetables can be used in this instance.
Sleep Better.
Just as getting the proper nutrients can help to reduce stress, the same applies to sleep. Youâre more likely to be relaxed enough to sleep when your body has all of the power it needs, but there are also foods that can help you fall asleep naturally. Pineapples, bananas, and oranges contain melatonin, a hormone that helps to regulate sleep cycles.
Ashwagandha is a plant that not only helps treat many medical conditions but also gives various health benefits. Its name is actually a Sanskrit word that means âsmells like horseâ â which makes sense since the plant is said to produce strength and vitality like that of a horse.
Beneficial Compounds
The plant contains various health-boosting compounds, such as:
Withanolides. This anti-inflammatory substance can only be found in this plant.
Alkaloids. These are used as relaxants for various muscular disorders. Theyâre typically the key components of pain relievers and tranquilizers.
Choline. This essential nutrient is vital for heart and liver health, as well as for maintaining cognitive functions.
Fatty Acids. These are crucial in various cellular and neurological functions. Theyâre also important in skin health, hair and nail growth, and micronutrient absorption.
Â
Ashwagandha also contains combinations of polyphenols and phytosterols, making it a very powerful tonic.
Wondrous Health Perks
The plant is known to:
Boost immunity
Delay the signs of aging
Prevent insomnia (it helps regulate sleep)
Improve brain functions such as memory, alertness, and concentration
Encourage hormonal balance which can also combat stress (inhibiting cortisol, the stress hormone) and relieve menopausal symptoms (such as mood swings and hot flashes)
Increase energy, stamina, and endurance
Support sexual health (it can be used as an aphrodisiac)
Promote glowing skin, as well as strong and healthy hair
Relieve pains (including joint pains)
Heal skin sores and alleviate swelling
Treating Serious Conditions
Aside from having numerous therapeutic uses, ashwagandha can also be useful for the treatment or many serious diseases.
I. Cardiovascular Diseases
As mentioned, ashwagandha plays a vital role in maintaining heart health. In fact, it can lower cholesterol and regulate blood pressure. It can also prevent the onset of some heart diseases such as atherosclerosis.
II. Neurological Disorders
Ashwagandha does not only promote the healthy growth of nerve cells, but it also protects them from the harmful effects of the environment.
Studies have shown that the plant can be effectively used as a medicine for reducing or overcoming anxiety and depression. Also, itâs proven to improve those with more severe mental conditions. It can even delay the progression of Alzheimerâs, Parkinsonâs, and Huntingtonâs disease.
III. Cancers
This exotic plant has also shown anti-cancer potential. Existing animal research suggests that the herbal medicine can slow down or even decrease the growth of cancerous tumors in various organs of the body including:
Lungs
Kidneys
Breasts
Prostate
How is Ashwagandha taken?
Ashwagandha can be taken in various forms such as powder, tablet, or capsule. It is traditionally taken in its powder form and sometimes mixed with warm milk and honey (or sugar).
Ashwagandha is generally safe, especially when taken orally in short periods. Depending on the medications youâre currently prescribed with though, taking ashwagandha might prove to be a bit risky. For example, the plantâs relaxing effect might add to the effect of sedatives â leading to excessive sleepiness or even drowsiness.
So, just to be sure, donât forget to ask your doctor about this medicinal herb before taking it in any form.
Improve Your Health Today!
Movement Food is a Meal Preparation Service that cook and deliver a large variety of calorie and macronutrient balanced meals for weight loss,building muscle, performance, general health and well-being.
Choose from 35 healthy balanced, vegan, paleo, gluten free & low carb meal options in 3 different sizes, with free nutritional coaching specific to your goals!
Movement Food service Vancouver with free pick-up locations and home/office delivery. Â
Their primary function is to provide our body and brain with ample energy. In addition, carbs take part in metabolizing fat and breaking down proteins to keep the body healthy. When you eat a carb laden meal, the carbohydrates from your food are reduced into smaller components of sugar. The digestive tract absorbs these components of sugar into your bloodstream, and the blood glucose is moved through your bloodstream providing your muscles with energy. Giving your body energy is carbohydrates main job and therefore, it is essential to consume carbohydrates for optimum health.
Are You Consuming Enough Carbohydrates?
By not consuming enough carbohydrates, you are not fuelling your body and this can lead to many negative side effects such as fatigue. Carbohydrates are an important part of a healthy diet not only for energy, but also for concentration. Eating carbs supports mental concentration and provide fuel for your brain. It has been reported that the brain prefers to get its carbohydrates from whole foods rather than refined sugar carbs, and the brain can deteriorate if its glucose levels fall due to glucose levels falling. Therefore, consuming carbohydrates from whole foods is the best way to keep the brain healthy. In addition to maintaining brain health, complex carbohydrates, such as oatmeal, brown rice, sweet potatoes, and whole wheat bread are important for maintaining sufficient fibre levels in the body and preventing digestive problems. The fibre provided by these types of carbs keeps your digestive tract healthy and keeps things moving.
Are You An Athlete?
Carbohydrates are especially important if you are an athlete or if you enjoy regular exercise. When we exercise, our muscles are contracting and working hard which results in calorie burn. Therefore, consuming carbohydrates is essential for supplying energy for our working muscles and promoting fat metabolism, otherwise our bodies are unable to function properly. Athletes, in particular, need carbohydrates for fuel if they are exercising for extended periods of time. Athletes who fuel with carbs are supporting their endurance capability and execution. While people should be including healthy carbohydrates in their diets, there are such things as bad carbs. For example, simple carbohydrates that are processed and high sugar do not provide our bodies with the same nutrients as healthy carbs do. Simple carbs can cause a spike in blood sugar levels that can cause feelings of depression and irritability. Therefore, it is important to consume healthy carb sources like legumes, whole wheat bread, vegetables, and fruits, and avoid simple carbohydrates like pastries, white bread, candy, and soda.
Conclusion
Carbohydrates have many significant benefits in our diets, and how much carbohydrates our bodies need depends on how active we are and our body weight. By incorporating healthy carbs such as whole grains and high-fibre foods into our diets, we are providing our bodies will ample energy and fuel. Carbohydrates provide us with nutrients that give us the ability to stay healthy and energetic, and it is vital to keep them a part of your diet for optimum health.
Fuel Your Body With The Right Amount Of Carbs
Movement Food is a Meal Preparation Service that cook and deliver a large variety of calorie and macronutrient balanced meals for weight loss,building muscle, performance, general health and well-being.
Choose from 35 healthybalanced, vegan, paleo, gluten free & low carb meal options in 3 different sizes, with free nutritional coaching specific to your goals!
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For decades, people have believed that a low-fat diet helps them lose weight. However, scientists found out that fat is an essential part of a nutritious diet and is beneficial in losing weight and maintaining it. Although fat is beneficial, not all fats are good for your health and for losing weight.Â
What fats should you include in your diet?
You should include fats from unsaturated sources. Good sources of unsaturated fats include fish, seeds, olive oil, and avocados which are packed with nutrients . These fat-enriched foods lower LDL or bad cholesterol and promote a healthy heart. Other healthy sources of fats are fatty acids commonly found in fish and saturated fat found in lean meat consumed in moderate amounts . You can burn fat without decreasing calorie intake.Â
If this is surprising to you, you might be interested in finding out the reason why. When food manufacturers remove fat in processed food, they substitute sugars and processed carbohydrates to make the food tasty and appealing. Thus, when you munch on food with empty nutrients, your body is actually processing a lot of sugars. Eventually, these sugars contribute to weight gain and an increase of LDL in the blood. It may even increase your risk of diabetes.
Why is fat essential in losing weight?
New fat helps burn old fat. Aside from carbohydrates and protein, your body needs fat in the metabolic process. A study shows that the body can burn old fat by using new fat. New fat introduced into the body activates PPAR-alpha and fat-burning mechanisms of the liver. Thus, if you eliminate fat entirely in your diet, your body does not have the âfuelâ to burn those fats stored in your belly, thighs, and arms.
digestive system longer than the other nutrients. Thus, it makes you feel full. Taken in moderation, you wonât feel âhungryâ after a mealtime. You wonât even have the urge to eat snacks in between meals. Thatâs why in one study, dieters who consume moderate amounts of fat lose more weight than those dieters who eat a low-fat diet.
Fat helps build muscles. This could be even more surprising for most people. Since new fat burns old fat, your body will have an easier time building muscle. Fat hastens metabolism of protein and protein synthesis are essential in building muscles.
Fat makes you healthier. You need vitamins A, E, D and K to maintain healthy bodily functions. Your body cannot absorb these vitamins and essential minerals without fat. The reason is the fat-solubility of these vitamins. This means that fat is essential for breaking them down into soluble nutrients so that your blood can distribute these vitamins to the proper recipients in your body.
Conclusion
Not all fat is dangerous to your health. Fatty acids such as monounsaturated fats are essential in making you healthier and leaner. These fats are needed in absorbing other essential nutrients such as protein, vitamins, and carbohydrates for your body. When taken in moderation, you may lose weight and can maintain your ideal weight.
If you doubt the benefits of including fats in your diet, always consult your doctor about what is good or bad for your health.
Improve Your Health Today!
Movement Food is a Meal Preparation Service that cook and deliver a large variety of calorie and macronutrient balanced meals for weight loss,building muscle, performance, general health and well-being.
Choose from 35 healthy balanced, vegan, paleo, gluten free & low carb meal options in 3 different sizes, with free nutritional coaching specific to your goals!
Movement Food service Vancouver with free pick-up locations and home/office delivery.Â
When it comes to nutrition, a lot of health buffs and actual nutritionists have affirmed that veggie sprouts are true powerhouses. Broccoli sprout benefits have been affirmed time and again with a growing body of scientific evidence to lend support to the claim.
Secret ingredients arenât out dated as it were when it comes to nutrient rich food. When it comes to the humble broccoli sprout, its secret ingredient is the bioactive compound known as sulforaphane. Broccoli sprouts generate a lot of this compound when people consume them.
You can say that broccoli sprouts are one of the most abundant sources, if not the most abundant source, of sulforaphane. Here are some of the biggest health benefits from eating this particular veggie sprout.
Benefit #1 â Healthy Aging Support
The aging process of the human body is a truly complex process. And it is a fact that no one can stop it. A lot of environmental as well as genetic factors come into play and they affect oneâs experience throughout an entire lifespan.
The science of nutrigenomics shows that even though we canât put a stop to aging, it is still possible to support the overall well-being of the body. This means you can prevent the seemingly rapid decline of your quality of life as you age. Sulforaphane lends support to the bodyâs cells to help them maintain their normal activity. With enough supply of this compound the cells have a defense against external threats thus ensuring normal cellular function.
Benefit #2 â A Shield Against Disease
Sulforaphane derived from broccoli sprouts is one of the most potent activators of Nrf2. Nrf2 regulates the defences of the bodyâs cells and it can influence more than 2,000 genes that are associated with natural cellular defence. This is also seen as a way to prevent cancer. Nrf2 also increases the production of defensive proteins in the body.
Note that the sulforophane from broccoli sprouts has an 80% bioavailability compared to other sources. On top of that, broccoli sprouts have 50 times more phytonutrient content compared to mature broccoli heads. That alone has a huge impact on oneâs overall health.
Benefit #3 â Positive Impact on Autism
Even though things arenât really 100% conclusive to date, the results from the current available studies so far show very promising results when it comes to ASD treatment. Current evidence suggests that the sulforaphane which is abundantly found in broccoli sprouts have a positive impact on ASD treatment.
Benefit #4 â Support for Cardiovascular Health
The nutrient compounds in broccoli sprouts can increase the production of protective enzymes that is much needed by the blood vessels. Some of these compounds are also anti-inflammatory. It is suggested that these bioactive molecules may lend support for the prevention of cardiovascular diseases such as hypertension, stroke, and heart attack.
Benefit #5 â Improved Health of Your Gut
Adding broccoli sprouts to your diet has been seen to promote a healthy gut. It has the potential to help cells that line the gastrointestinal tract to obtain optimal function. It has the potential to prevent stomach ulcers and severe inflammation.
These broccoli sprout benefits should be enough to convince anyone (including your kids) to eat their greens and sprouts too. They do not only provide valuable nutrition, they are also a delicious addition to any meal.
Improve Your Health Today!
Movement Food is a Meal Preparation Service that cook and deliver a large variety of calorie and macronutrient balanced meals for weight loss,building muscle, performance, general health and well-being.
Choose from 35 healthy balanced, vegan, paleo, gluten free & low carb meal options in 3 different sizes, with free nutritional coaching specific to your goals!
Movement Food service Vancouver with free pick-up locations and home/office delivery.Â
Everybody has cravings and here are some ways to overcome yours:
Every day is a cheat day when you have the CRAVINGS. Itâs the ultimate obstacle to that strict diet youâve been planning and the slim waist youâve been wanting. Seeing the cold, delicious, and creamy ice cream or that chocolate cake in the fridge that keeps gnawing at your mind every minute, just screaming âeat meâ every time you open the fridge. Or how about that the pizza in the pizza box just keeps seducing you with its hot cheese and delicious veggies on top.
1. Water it down
Getting thirsty may trigger hunger which in turn may wake up your cravings. Drinking water and staying hydrated may prevent your cravings and help control hunger. Another way is to literally water it down by drinking two glasses of water and eating an ounce of nuts. This can extinguish cravings in about 20 minutes due to the change of body chemistry.
2. Abandon ship!
If youâre having an idea to eat those chocolate bars stuck in your fridge, abandon the idea! Avoid the foods you know you will crave when you see them. The longer you avoid your cravings then you may less likely want to give in.
Instead of giving in to the cravings you may want to get another type of food instead. This may be hard as it will require willpower not to pick up that chocolate bar, but if you switch to eating fruits and vegetables, you may crave for healthier foods instead.Â
3. The 21 day challenge
It takes 21 days to break a habit. If you have a habit of eating junk foods everyday, then you might want to stop eating it for 21 days. Instead of reaching out for junk food, you might want to reach out for healthier food options. Fruits, vegetables and nuts are great alternatives.Â
4. Avoid the stress
Stress eating is real. Itâs not a lousy excuse, itâs the real deal. Having pent up stress is a trigger for craving certain food. Having a relaxing hobby or indulging yourself in a relaxing day at the spa can reduce stress levels and in turn reduce your cravings.Â
5. Distract yourself
If you feel that you want that ice cream better try and do something else. Cravings usually do not last long. Try distracting yourself with different activities you can think of except for eating. Youâll find yourself no longer needing that ice cream after a good long walk or even an hour of exercising. Cravings are usually the result of boredom. Am I hungry? Or am I just bored?
6. To go or not to go
Your friend invited you for a night out, to go or not to go? Itâs actually your decision. Giving in to your craving is actually a choice. Sure, you may say no and avoid your cravings, however you may say yes eventually. But, saying yes means thereâs a limit. Indulging yourself once in a while isnât bad but you have to do it in moderation.Â
START Killing Your Cravings TODAY
Movement Food Meals will leave you feeling like you have cheated all week!
Food is a safe haven and eating is a stress reliever. Some people try to cope up with their stress through eating food. Itâs an easy way out for the people who have their stress pent up from school or work. Moreover, food is everywhere. Buffets, cafes and fast foods can be seen on every corner of the city.Â
However there are some people who are overly conscious of their figures that they try to avoid every temptation. They try to eat as little food as possible and try to count the calories of everything they see on their plate. Moreover, you have to sacrifice eating your favorite foods, especially fast foods. (Goodbye, burgers and milkshakes)
Eating and dieting arenât that bad. Itâs a way to keep healthy. However, when is it too much? People mostly have no idea when they eat too much or diet too much. The only time they stop their activities is when they have reached the extremes like obesity due to overeating or anorexia due to too much dieting.
If your goal is to achieve a certain body composition, flexible dieting is an ideal. Flexible Dieting or If It Fits Your Macros (IIFYM) can help you calculate your macronutrient ratios based on your age, weight, height, gender and level of activity that you do each day. Using the calculator, it will compute your macronutrient ratios and count the macros to lose, gain or maintain your muscles.
This is a huge help for people who wish to know if they are still in the safe zone or extreme borderline already. This would also be helpful to those who canât stick to a strict diet. In flexible dieting, you can eat anything you want as long as it is within the range of your macros. This is an easy way to keep healthy, and you still get to eat what you want. (You can still eat your pizza!).
In fact, flexible dieting is the type of dieting used by bodybuilders. This can help them calculate the muscle they have accurately and help them decide on whether to add, subtract or maintain the amount of muscle in their body.Â
Why count macronutrients instead of calories you may ask?
In flexible dieting, macronutrients are counted instead of calories because macronutrients help you focus on improving your body composition. You can get the sexy body you want while giving in to cravings and learning to have a moderate food intake. You just have to calculate the amount of carbohydrates, protein and fat your dish has.
.This is more effective since losing calories just reduces your weight, but it doesnât help much with your body composition. Moreover, itâs flexible. You just have to reduce or increase the amount of food you take without sacrificing your favorites in the list.Â
Itâs not easy to diet as it takes discipline and self-control. It takes the mind and the body in order to achieve the ideal body shape youâve been dreaming of. So if you want an easy and healthy way to diet, then Flexible Dieting could be right for you.
START TRACKING YOUR CALORIES TODAY
Tracking your calories has never been easier, all of Movement Foods meals come with scannable barcodes for Myfitness.Â
Did you know Hormones are at work whenever you feel hungry? These are called âhunger hormones.â At least six hunger hormones are working together with other minor hunger hormones in signaling your brain and your stomach. In this article, you will learn about three of the major hunger hormones that affect your willpower to lose weight.
Leptin
This hunger hormone is your âfullnessâ signal. Fat cells release this hormone. Leptin tells your brain that the calories are enough for your body. It acts as a brake for overeating. Thatâs why when you are on a diet, leptin levels are low. Low levels of leptin trigger you to eat more until leptin reaches a normal level. It closely works with insulin and thyroid hormones to keep your body at a healthy weight.
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Once your body develops resistance to these hormones, you are at risk of overeating and constant pangs of hunger. You will find it hard to stop eating even if your stomach is full. Ultimately, this will cause you to gain weight. Scientists have found that obese people have higher levels of leptin. Ironically, their brain and bodies cannot process the signals that the leptin hormones send to stop overeating.
Thus, leptin sensitivity is essential in keeping a healthy weight. Other hormones such as insulin and thyroid hormones are also important to weight management. These hormones tell your brain to stop eating because when your caloric intake is enough to carry out your body's metabolic processes.
Ghrelin
This hunger hormone activates hunger. It induces appetite. The levels of ghrelin increase when you are hungry and decrease once you are full. For people who suffer appetite loss, their ghrelin levels may not be enough to induce them to eat despite being hungry.
Ghrelin is essential in keeping you alive. Without a sensitivity of the brain to this hormone, you may not experience hunger pangs. You do not know when to eat to keep your body nourished and healthy.
Neuropeptide Y (NPY)
NPY is a stronger hunger hormone than ghrelin. Similar to ghrelin, it triggers hungry mode and delays the âfullnessâ signal from leptin. Since body mechanisms are created in a complex manner, leptin still inhibits ghrelin and neuropeptide hormones. But with a decreased sensitivity to leptin, your brain and stomach may have delayed reactions from this inhibiting factor.
When these hormones do not behave as they should, you might feel hungry even eating after two hours. This vicious cycle is the culprit of weight gain and obesity. Aside from these hormones, emotional and stress factors can also be triggers. Medical conditions such as hypothyroidism are also factors in weight gain problems.
Can you control your hunger hormones? Yes. Scientists have proven that eating nutritious moderately fat enriched foods is helpful in keeping your hunger hormones at bay. Food products that are high in protein and have a moderate level of carbohydrates are beneficial in keeping you sated until the next hunger pangs occur. This is a period of about 4 to 5 hours in between meals.
These hunger hormones are essential in keeping you healthy. Hunger is good since it tells your body that itâs time for nourishment. However, when hunger pangs occur more often than is necessary, seek help before itâs too late. It might be something more serious.
Control your hormones now with delicious meals delivered
Signing up for a meal prep service can be a daunting task to many. The upfront cost seems scary, and you always tell yourself "I could just cook at home". The reality is, most of us end up with expiring food, piles of dishes, and take-out meals that are unhealthy and expensive. Here's how Movement Food can really change your life.
1. Calorie Controlled Meals
When it comes to weight-loss or weight gain, the calories you consume is the deciding factor. Take-out food often doesn't have the calories listed, so you're left guessing. Weighing everything out at home just makes cooking even more of a hassle. Take the guesswork out and scan the barcode on Movement Food meals to keep track of your caloric intake, and you will smash your fitness goals like never before.
2. Healthy Food
Movement Food sources its meat from ethical free-range, antibiotic-free, hormone-free suppliers. A wide variety of protein choices are available, and there are always clean carbs and fibre-filled vegetables included in each meal. Whether you are training to reach your next deadlift PR, prepping for a marathon, or just trying to lose some weight, quality nutrition is the most important factor.
3. Time Is Money
It might appear that a meal prep service is more expensive than cooking at home, but when you look at the reality, it might not actually add up that way. The time you spend every week planning for meals, shopping for groceries, cooking, and cleaning is staggering. And of course, when you're having a lazy day that whole budget gets blown when you order a single takeout meal for $30. Realistically, if you value your time as money, you will be saving money by investing in a meal prep service. Spend your time doing what you love!
4. Coaching
Movement Food was founded to help people reach their goals, whatever they are. With the purchase of a meal plan, we are happy to consult you with nutrition and fitness advice to help you get where you want to be.
5. It tastes Amazing
Our chef has crafted over 30 dishes, each infused with unique spices and complimented with the appropriate garnishes, dips, carbs, and vegetables. There's always a wide variety of options for you to switch it up every week, and even a plant-based menu for taking your health to the next level.
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To build muscle on a Plant-Based Diet you will need to eat a calorie surplus with the right nutrients, which means eating more calories than you would burn metabolically and through your daily exercise. Using Myfitnesspal will make it a lot easier to know if you are reaching your calorie surplus every day. By doing this, it will help you know if your body is getting the fuel it needs to grow.
The three big
things your body needs to grow muscle are Carbohydrates, Proteins, and Fats.
To read how to lose weight in the kitchen read more here
Let's start off with Carbohydrates.
Carbohydrates are your main source of energy for heavy or intense training sessions. You should aim to eat unprocessed foods high in carbohydrates such as oatmeal, brown rice, sweet potatoes, quinoa, whole-grain pasta and the list goes.
Also, keep in mind when you are looking to gain muscle going over your daily carbohydrate intake does not mean you should worry about putting on any extra fat on when you are eating unprocessed foods.
Ok, let's move onto Protein.
Now that you have the energy to tear that muscle, you need the nutrients to repair it!
Now I know what you think there aren't many plant-based foods high in protein. Well, you are wrong here a few plant-based foods high protein- Spinach, Peas, Hemp, Kale, soy/almond milk, Quinoa, tofu, lentils, and beans just to name a few.
With protein, your daily intake should be around 0.8-1.2g per pound of body weight. Sometimes it can be hard to consume enough protein on a plant-based diet when you don't have time to shop, prepare, cook and clean, which is why we now have our high protein plant based menu! view it here
A great way to get in any extra protein is with our vegan smoothy recipes here
Fats found in plant-based diets are genuinely healthy these are your main sources:
Fats serve many purposes in a plant based diet and are responsible for hormone balance, skin health and much more!
- Monounsaturated fats are your first option, and they have been known to lower your chances of suffering from heart disease and improve the function of your blood vessels. These fats are in Olive oil, Avocados, Olives, Almonds, Cashews, Pecans, and macadamias.
- Polyunsaturated fats are your second option, and they have been known to Improve depression symptoms, Reduces the risks of heart attacks and Reduce blood pressure. These fats are in Flax seeds, Different types of fish, Walnuts, Chia seeds, and small amounts in green leafy vegetables.
Both these fats are great for growing bodies due to their anti-inflammatory properties. Your muscles won't be as sore, and the duration of this discomfort will be shorter than usual.
-Lastly, we have saturated fats you should try to avoid eating too many foods containing a high amount of this fat. These fats are found in nearly all Dairy products, Fatty meats, Coconut oil, Palm kernel oil, and sausages
so with all of this now your probably asking yourself, where am I going to find the time to prepare my meal plan and stay consistent?
at Movement Food, we take the hard work out of eating a plant based diet, check out our Plantbased Vegan menu below and ask our inhouse coachs to help setup your meal plan today!Â
Did you know that Movement Food cooks and deliveries plant based vegan meals?
Movement Food provides healthy vegan meals that are rich in Protein, Carbohydrates, Fats, and Antioxidants. Our vegan meal plans is calorie controlled which will be perfect for anyone wanting to lose weight or build muscle on a vegan meal plan.
You can have your Movement Food Vegan meals delivered to your door or pick up them up from one of our drop off locations. Movement Food offers split delivery, Wednesday and Sunday to ensure you have the freshest calorie controlled Vegan meals each week.
Vegan Energy Smoothie:
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The Vegan energy smoothie is an excellent way to start your day. If you don't want to use green tea because of the caffeine that's fine just replace the green tea with herbal tea.
INGREDIENTS; Strawberry banana flavor: 1/2 banana 6 strawberries 1 cup green tea 1 scoop protein powder 1 tablespoon chia seeds
Nutrition Information Per Serving Calories: 257 Total Fat: 6.7 Carbs: 27.9 g Dietary Fiber: 7.5 g Sugars: 14.1 g Protein: 25.1 g
Muffin Blueberry:
If you love gluten free Blueberry Muffins, then this smoothie won't disappoint.Â
INGREDIENTS 1 1/2 cup non-dairy milk 1/2 cup blueberries 2 tablespoon uncontaminated regular oats â alternatively you can use packaged gluten free oatmeal, gluten free granola, or quinoa flakes 1 teaspoon pure vanilla extract 1 tablespoon vanilla protein powder 1 tablespoon chia seed
Nutrition Information Per Serving Calories: 256 Fat: 7.5 Carbs: 13.5 g Dietary Fiber: 7 g Sugars: 0.9 g Protein: 31.9 g
Lemon Strawberry Smoothie:
With lemon juice, strawberries, chia, and oats this smoothie is sure to leave you feeling fresh.
INGREDIENTS 1 cup strawberries 1 cup non-dairy milk â I used unsweetened almond milk 3 tablespoon uncontaminated oats 1 tablespoon chia seed 1 tablespoon cashews 1 teaspoon apple cider vinegar 1 teaspoon lemon juice 1/2 teaspoon vanilla Pinch stevia
To build muscle on a Plant-Based Diet you will need to eat a calorie surplus with the right nutrients, which means eating more calories than you would burn metabolically and through your daily exercise. Using 
