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‘You are what you eat’
Chickpea Slowcooker Stew
1 Pack of pre-chopped swede & carrot
1 Cauliflower head
2 Tins of chickpeas
2 Handfuls of spinach
1 Tin of tomatoes
1.5 Cans of water
1 Teaspoon Garam masala
1 Teaspoon Turmeric
1 Teaspoon Chilli flakes
Salt & pepper to taste
Turn your slowcooker onto a low setting. Add all the ingredients apart from the spinach. Cook on the low setting for 8-10 hours. Just before serving, add your spinach to the stew until wilted and enjoy immediately. If you’re batch cooking, don’t add the spinach until serving. Great for feeding the family or batch cooking and popping some in the freezer.
‘Feel the fear - but do it anyway’
I'll be careful how I answer the next time someone asks me if I'm ever ill.
Last Wednesday Beth asked me, "Are you ever ill Tara?'
Nah, I said.
........ 1 week later
#achooooo #sniff #gah #SOS
Well, I'm not that bad, but I'm about 7/10.
What has that meant for me today?
I cancelled my morning workout.
I cancelled my lovely Personal Training clients, I went back to bed and I'm currently writing this column in my PJs.
So I thought I'd use my dose of 'Man-Flu' to inspire today’s inspiration.
I have been asked before ‘what is the best thing to do when you have a cold?’ so here's what I follow and would recommend.
#1 REST: Whether you planned a workout or not, whether you're on a weight loss mission or not, pushing yourself through a tough workout when you feel under the weather is not going to help you. Your cold may last 3-7 days, so just accept that these things happen and use the time to get some much needed rest and have a WORK-IN instead. Put your feet up, read a book, watch some TV and don't feel guilty.
Exercise is meant to enhance our health and pushing yourself when your immune system is down and you're tired is only going to delay your recovery. As your cold is easing, a nice walk, wrapped up warm will be lovely. Some nice fresh air will do you the world of good.
So if you want to get better faster - REST HARD!
#2 HYDRATE: You soooooooo need to keep sipping through each day. This morning I had a hot lemon water with a teaspoon of manuka honey. This is comforting, hydrating, tastes good, the honey helps to coats the throat to soothe irritation and is rich in infection-fighting antioxidants. It also spurs saliva production, which can help thin out mucus. This really is a hug in a mug when you need it most.
#3 EAT RECOVERY FOOD: Times like these may make you want to choose things like toast & biscuits, but your body is screaming out for nutrition. Your immune system needs a boost and you want to supercharge it as much as possible. Whilst the thought of a salad or green veg may not be too appealing, a hot chicken & vegetable soup or a nice comforting stew or chilli will be great for giving you fighting fuel.
You can see my breakfast buffet from this morning. I couldn't be bothered to do much more than chop this morning, so I had a nice little buffet ????
The main thing about times like these is not to feel guilty.
Don't worry about the household chores...they can wait.
Don't worry about your 'health mission'. Taking time out is what you need - you'll be better and back at it in no time.
Don't get down in the dumps. We could all 'DO WITHOUT THIS' but sometimes the universe has a way of slowing us down and chilling out.
All over Facebook we're seeing the kids are all back to school, and the parents are back to routine.
Summer holidays are done and for many all the good habits went out the window.
It's time to get back on track but taking the first step and keeping going may not be so simple.
Here's some advice I've given to many that I've been in touch with over the past few days.
#1. Don't feel guilty.
There's going to be times where, with all the best intentions in the world, something crops up and doesn't quite go to plan.
If you've got a kitchen full of good food, a meal plan set out and all of a sudden cake turns up in work, you go out for a meal, your day was super busy and you didn't get your HIIT in.....relax a little.
You're working towards good habits so you enjoy your life more, not feeling stressed and tense over things that should be quite the opposite.
If you have cake at work, do a little readjustment with your evening meal and make it a bit lighter.
If you go out for food, be mindful of your food choices. If you miss your workout...do it the next day (we don't need to train every day).
#2. What is your trigger?
Many people prep on a Sunday and get back on it on a Monday, but what about that midweek moment EVERY WEEK that starts to spiral to feeling out of control?
Are you so busy on a Thursday that you forget to eat, you get home late and you're so starving you eat whatever you can grab and because you've screwed that day up....you may as well do the same on Friday & the weekend??
Look at your week. Everyone's is different and there may be one day, time, or meeting that get you every week.
If you can't train in the morning one day have a planned day off or try the evening. If you're so busy to miss meals and grab things that aren't 'the best', make some time the day before to prep stuff...or can you ask someone to get something for you?
#3. Do one thing at a time.
Overwhelm can make you think there's so much to do that you do nothing.
- You've got to drink more water.
- You've got to eat healthier.
- You've got to exercise more.
- You've got to get to bed earlier.
- You've got to get up earlier.
- You've got to start mindset reading.
- You've got to do all this on top of everything else you're busy with.
Focus on one thing at a time.
If you're drinking too much coffee focus on drinking less and swapping for more water or herbal teas for a week.
If you're not doing any exercise try to get one session in this next week.
If you don't know where to start with healthy eating, just try working on breakfast for a week or two.
Slowly you can build a lot of little steps into a lifestyle change.
#4. Remember all the other things you have achieved.
All too often, emphasis is put on the scales, completely forgetting the inches lost, the skirt that now fits, the compliments, the extra energy, feeling stronger, feeling happier and less stressed around the family.
All these things are far more important than just the scales.
They're a good tool.....but not the be all or end all.
#5. GET SUPPORT.
Notice how this comes up EVERYTIME.
Time after time I see girls do so fab during my programmes.
They're losing pounds/inches/dress sizes, they feel in control and they're loving the support, encouragement and enthusiasm of the group.
....once that's gone, slowly but surely the motivation seems to go too.
It's easy to give up on yourself when you try things alone.
You start to believe your negative self-talk then wonder how you'll ever get what you want.
Speak with someone.
Email me back.
Get a Trainer.
A workout partner.
Get a work colleague to join you on your healthy mission.
Take the first step to ask for help.
It doesn't mean you're weak or a failure by asking for help.
It means you're human...
the same as everyone and there's always someone out there to help you do it.
Whether you focus on one or all five of my tips (or none if you're not ready - which is also fine) I hope they help.
I’m going to leave you with an extra special treat - a little stretching plan that you can do when you are feeling a little bit under the weather.
Enjoy watching and please join in.