Posts tagged fat
Gratitude – One thing that will change your life forever!

Gratitude is the fundamental reason behind happiness, it’s not the happy people that are thankful, it is the thankful people that are happy. 

We are that confident that this is the case we are going to set you a challenge to start right now, so keep reading!

 

“You have no cause for anything but gratitude and joy”

-  Buddha

 

You might be wondering what is gratitude!?

Well, let me tell you….

Gratitude can be defined as a feeling of appreciation or thanks, noticing simple pleasures and acknowledging everything that you receive.

With thanksgiving coming up, the world will be taking time to acknowledge what were all grateful for, our question is … Why just do this over one day?

 

Here are some reasons why it is important to practise gratitude:

-          Presents a heightened sense of self-worth. It is a great way to become aware of what you have rather than focusing on what you don’t, this shifts your focus to a more positive approach. Practising gratitude is also a great way of turning everything that you have, or who you are, into enough. When you feel enough and realize other people see value in you, you can change the way you view yourself.

-          You are 25% more likely to be more creative, bounce back quicker from adversity, have a stronger immune system, have stronger social relationships (Emmons, 2007)

-          Helps us celebrate the present, magnifying positivity and noticing them more. Research shows that positive and negative emotions wear off pretty quickly, however gratitude helps us appreciate things more meaning the emotion lasts longer.

 

Research has shown that overall quality of life is improved through practising gratitude, so why not give it a go?

In fact, we are that confident in this theory that we are going to set you a 30 day gratitude challenge (you can research this more but we have done all the work for you), all you have to do is:

1.       Each day write down something that you are grateful for, make sure that you FEEL it deeply,  it should be something that makes you ponder (something that makes your heart swell up). Make sure you are very specific with this, for example, it is obvious that you are grateful for your children, but why do you feel grateful?

2.       Click the button below, follow the instructions and we will email you a printable document to use daily with instructions,

 

Once you finish this task you will find that you begin to appreciate the simple pleasures and things that you may have previously taken for granted. Gratitude should not be used as a reaction when you get what you want but utilised all of the time, look for the good in even the most unpleasant negative situations.

 

Starting from today don’t wait for a positive experience to happen for you to feel grateful, demonstrate gratitude in all of your experiences, even the not so positive ones.

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Fat or fat-free? The truth about "fat"

For years we have been told that you are what you eat.

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If you eat fat, you'll be fat.

There are "fat-free," "low-fat," "light," and "reduced-fat" products available. Here's what those terms mean:

  • "Fat-free" foods must have less than 0.5 gram of fat per serving.
  • "Low-fat" foods must have 3 grams of fat or less per serving.
  • "Reduced-fat" foods must have at least 25% less fat than regular versions of those foods.
  • "Light" foods must have either 1/3 fewer calories or 50% less fat.

When I tell my clients, friends and family to eat fat they often look at me like I’m crazy! But before you run a mile, hear me out on this one…

When you eat products that are low in fat or ‘”fat free”, a lot of the time what this actually means is “high in sugar”. When food companies extract fat from their products not only does it make it “fat free”, but also “taste free”. To make up for that, food makers tend to pour other ingredients -- especially sugar, flour, thickeners, and salt -- into the products. Adding up those calories!

While all fats seem to have been given a bad name, the only ones you need to be avoiding are trans fats and saturated fats.

Consuming a diet high in these fats can lead to high cholesterol levels in the blood, which can cause health conditions such as heart disease, heart attacks and strokes.

It's a good idea to eat less saturated fat, or swap foods high in saturated fat for small amounts of foods containing unsaturated fats, to reduce the health risks linked with high cholesterol levels.

Which foods contain these fats?

  • butter, lard and ghee (oil made from butter)
  • fatty meats and meat products, such as sausages and pies
  • cream, sour cream, crème fraîche and ice cream
  • cheese, particularly hard cheese
  • some savoury snacks, such as pork scratchings 
  • biscuits, cakes and pastries
  • chocolates and some sweets 

So what should I be eating?

The good news is that there are plenty of delicious and healthy fats to enjoy. Healthy fats – also known as monounsaturated fats, and polyunsaturated fats – not only keep you fuller for longer, but also nourish your body, and curb your sugar cravings.

Enjoy things like;

  • olive oil, rapeseed oil and their spreads
  • avocados
  • some nuts, such as almonds, brazils and peanuts
  • oily fish, such as, mackerel, salmon, sardines, fresh tuna

Why are these healthy fats so good for me?

  • Provide essential fatty acids that your body can’t produce itself
  • Are a concentrated source of energy
  • Help maintain your cell membranes
  • Keep the nervous system in working order
  • Boost the body’s immune system
  • Enables the body to absorb super important fat soluble vitamins A, D, E and K!

 

So next time you’re out shopping, read the food labels. Before eating a fat-free food, make sure the product isn't loaded with sugar or additives, and that it's actually lower in calories than the regular version!

SH

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