Dieting – Page 26 – Create That Body

Are You Suffering From Brain Fog And Weight Gain?

January 9, 2022

by Isabella Hawke with No Comment All Posts Dieting Health updates Plant based food Vegan Wellbeing

Are You Suffering From Brain Fog And Weight Gain?

You might be thinking that your colon is not related to your mental clarity, but in fact, it is.

A clogged colon can cause a lot of problems like constipation, weight gain, and even depression. Your body produces toxins every day which is released into the bloodstream through sweat and urine; when these toxins aren’t cleared out they get stored in the colon where they putrefy. This leads to bad breath, fatigue, and brain fog among other things.

The solution for this problem is to cleanse the digestive system with fresh fruit and vegetables. You can consume them as a juice to kickstart the detox process quickly or you can take a superfoods supplement like the one I take which is called gut harmony by Platinum/Purium Health Foods.

A plant-based whole foods diet of course is the best diet on the planet for reversing ailments such as brain fog, constipation, and weight gain.

are you plant-based yet?

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Vegan Broccoli Cheese Soup

January 9, 2022

by Isabella Hawke with No Comment All Posts Dieting Health Plant based food Recipes Vegan Wellbeing

Vegan Broccoli Cheese Soup

Healthy, Easy and Cheap to make

Ingredients

2 Heads of broccoli

1 Cup of Celery, chopped

1 Cup of carrots, chopped

1 Litre of vegetable stock

1 can of coconut milk

1 Tablespoon Garlic minced

1 Large Onion diced

¼ cup of fresh parsley, chopped

Add after cooking:

½ cup of nutritional yeast

salt and pepper and chilli powder to taste

Broccoli chunks for croutons

Instructions

Place all the ingredients into a large pan on a medium heat.

When the water boils turn down low and cook until all the vegetables including the carrots are cooked.

When cooked turn off the heat and use a hand blender to blitz the mixture until creamy and smooth.

If you don’t have a hand blender wait until the mixture has cooled enough to place into the large countertop blender and blitz.

Add nutritional yeast, and salt, pepper, and chilli to taste.

Serve in a bowl and add cucumber chunks garnish instead of bread-based croutons.

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Vegan Lunch Ideas

January 9, 2022

by Isabella Hawke with No Comment All Posts Dieting Health Plant based food Recipes Vegan Wellbeing

Vegan Lunch Ideas

The vegan plant-based diet is one of the most beneficial diets to have for your skin.

Whole foods contain the most powerful nutrients that are responsible for improving your overall health and help you to feel and look younger.

Healthy food choices include fruits, vegetables, legumes, and whole grains. These vegan food choices contribute to making you look and feel healthier because the vegan plant-based diet is filled with more macro and micronutrients than any other diet.

These vegan plant-based foods keep your body healthy at the same time as helping to improve the quality of your life. (we’ll look at this further in another blog but for now, let’s talk about some ways in which you can get more vegan food into your diet and make it interesting.

The easiest place to start is lunchtime and there are some great vegan lunch ideas that can help you to stay on track and get healthier by the day.

If you are not yet vegan and would like to find an easy way to get more vegan food into your everyday diet, you can start off your vegan lunch with a tasty vegan soup such as vegan cream of broccoli soup. Yum, it’s amazing. I’ll pop the link to the recipe below.

If you’re already vegan and are looking for more inspiration and easy-to-do ideas and recipes, then you’re in the right place.

Vegan soups made at home will give you an abundance of vegan protein, good fats, and healthy calories, and what could be better than that? Your vegan lunch ideas are just about to get tastier.

Try to include vegan soups into your diet at lunchtime with a combination of an interesting salad, yes interesting none of those boring leaves stuff or a limp sandwich.

I’m not a big fan of processed carbs so if you are going to have soup and a sandwich for lunch you could replace the bread with cabbage or lettuce leaves to keep it healthy but if bread is your thing, go for the bread. Tery different types of bread such as flatbreads, Ezekiel bread, wraps, lettuce leaves, cabbage leaves.

To make your sandwich more interesting try adding some of the below ingredients to the mix.

vegan guacamole
vegan sour cream
salsa
ground nuts and seeds
roast vegetables
shredded beetroot and carrot
hummus instead of butter
Herbs and spices (coriander, chilli, and lime)
Layers of roast tomatoes with vegan mozzarella or feta
Marinated slices of tofu (marinate it in your favourite flavour)

There are lots of ways to make the boring sandwich more interesting you’ve just got to try everything vegan until it works for you.

If you’re not a fan of sandwiches like me you might like to try vegan bean tacos or burritos and include vegetables like carrots, peppers, and onions along with beans, grains, and avocado. I just love the Mexican twist it makes life so much summery.

Here is the recipe for the vegan cream of Broccoli soup I spoke about above. www.createthatbody.com/broccolisouprecipe.

You can improve your skin tone naturally by eating more whole foods.

Whole foods contain the most powerful nutrients that are responsible for improving your skin tone and many of us don’t get enough of them.

Try making the Sandwich below.

Toast the flatbread in the oven for about 5 minutes on 180 degrees
Spread a layer of caramelised hummus on the flatbread when toasted
Add a layer of Rocket
Then add a layer of freshly chopped tomatoes
Add a further layer of thinly chopped vegan mozzarella
Add a slice of roast Courgette on top
Then sprinkle with dried oregano, salt and pepper to taste

Hey presto an interesting Vegan lunch Idea. I hope you try it and enjoy it. Life’s more interesting when your food is interesting.

How To Find Yourself And What You Want In Life

January 9, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Vegan Wellbeing

HOW TO FIND YOURSELF AND WHAT YOU WANT IN LIFE

Anyone who’s ever tried to lose weight has likely come across this question at one point or another. Maybe you even ask it yourself when trying to motivate yourself on your journey towards the body of your dreams. It usually takes something like this form:

“I just know I’ll be happier when I get down to 130 pounds.”

Or maybe,

“I’ll be happier in myself when I can fit into a size 8”

But what if I was to tell you that it really doesn’t matter how much weight you lose for your happiness. The reason why is because these goals are based on what other people want, not what you want. You will be just fine when you accept yourself for who you are right now.

Just be happy with yourself

That’s the big secret people. You don’t need to be at a specific weight to be happy with yourself. Once you’re there, you’ll be thinking, “oh believe me I’ll be happier when this or that happens.”

This article is about self-acceptance. Accept who you are right now no matter your current situation whether it is weight loss, fitness, or lifestyle. If you don’t accept yourself first everything else is pointless because you’ll just keep repeating the same patterns.

Acceptance is the first step to everything

Self-acceptance in every aspect of your life is what it takes for real change. Without acceptance, you can’t be truly happy because there’s always something off or wrong about yourself.

WHO AM I & HOW DO I GET TO KNOW WHO I AM?

The big question we all ask ourselves is ‘Who am I?’ The next question is. ‘What’s it all about?’

We all want to know ‘who are we’ and how do we love ourselves first when we know nothing about ourselves. All we know is other people’s opinions of ourselves. The list below will give you some ideas of how you can start to find out who you are and get to know yourself better.

1. LOOK AT A PHOTO OF YOURSELF

Take a look back through your old family albums and see what you can find. If there are any photos where you’re beaming with happiness, keep them to show yourself when you feel low or just need reminding that you used to be happy before your life got turned upside down.

2. TRAVEL BACK IN TIME

Close your eyes and try to remember any happy memories or experiences you’ve had. The more you can be specific about the details, such as smells and sounds, the easier it will be. Keep thinking until you can recreate a whole experience in your head. Then write it down so that you have something concrete to refer back to when you need to be reminded of what happiness feels like.
3. LOOK AT YOURSELF

If you’re not happy with the way you look, make an effort to change it – whether that be your hair or losing some weight. But be careful not to be too drastic as you can do more harm than good if you’re just chasing the wrong things. Make sure the changes you make are for the right reasons and are aligned with your inner self not other people’s expectations of you.

4. DO SOMETHING YOU’RE GOOD AT

This could be anything from solving a crossword to singing karaoke, but it needs to be something that brings out genuine feelings of happiness in you. Then try and do it whenever you can as being able to do the things that make you feel good about yourself will help build your confidence. The more you do things that make you happy, the happier you will become.

5. SMILE

Not only does smiling make you feel good, but it also makes other people happy because they’re mirroring your actions. So be brave and force yourself to smile when you wake up in the morning – even if you don’t feel like it – and watch how much better you will soon be feeling!

6. LEARN SOMETHING NEW

Anything, be it a new language or how to knit – the key thing is that you are learning something. You may be surprised by what you can be capable of if you make yourself try.

7. BE PROUD

Be proud of who you are and all the things that make up your personality. Make lists of all the things you like about yourself and be proud to be who you are.

8. AVOID FEELING SORRY FOR YOURSELF

There is always somebody less fortunate than you, so be grateful for all your good fortune. If life gets too much, ask friends or family to remind you of the things in your life that make you feel lucky. You may be surprised how many things you have to be thankful for.

9. BE HONEST

Being honest with yourself about your feelings can be difficult but it’s important if you want to be able to move on from whatever bad thing has happened in your life. Suicide should be avoided at all costs, but especially if you are suffering from depression – there are people who will help you.

10. BE YOURSELF

After all the thinking, be brave and be you. If you want to be a singer but your friends don’t think it’s a realistic ambition, be a singer anyway! It could be that being determined enough to do something different is what makes you happy. And just because everyone else thinks it’s ridiculous doesn’t change.

This obviously, is not an exhaustive list but it does go some way to help try and get you to the point where you’re thinking about what makes you happy what a really, happy life would look like for you and how you can start to take action to get your life on the track that you really want to be on.

TASK: reading articles never ever works unless you take the action so this week try and carry out as many of these actions above as you can and find out which ones gel with you have a great week.

See also: People with diabetes

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People With Diabetes

January 8, 2022

by Isabella Hawke with No Comment All Posts Dieting Health updates Plant based food Vegan Wellbeing

People with diabetes are told to eat a healthy diet, but they don’t know what that means.

In America, doctors tell you to follow the American Diabetes Association’s (ADA) dietary recommendations, but those guidelines aren’t based on science. In the UK and Europe, it’s pretty much the same sort of advice.

Their recommendations are based on politics and profit, not health-based solutions. The ADA is funded by companies that make billions of dollars selling sugary foods and drugs to treat type 2 diabetes. Their recommendations are not in your best interest; they’re designed to protect their profits.

So who should you listen to and what should you do?

First, listen to Doctors such as Dr. Greger as he does the research so you don’t have to.

www.nutritionfacts.org

You may also benefit from reading this article:

https://nutritionfacts.org/…/the-effects-of-obesity-on…/

Second, eat a whole food plant-based diet and watch your type 2 diabetes go away.

Three, get creative with your food. Variety is the spice of life.

Four, get physical. exercise for 35 minutes every day, even if it’s just a brisk walk.

Five, get motivated to become your best self.

Six, join a healthy peer group.

Seven, start creating YOU!

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When Blood Pressure Goes Unchecked

January 7, 2022

by Isabella Hawke with No Comment All Posts Dieting Fitness Health Health updates Plant based food Vegan Wellbeing

When blood pressure goes unchecked . . .

it can lead to complications such as heart disease and stroke.

One of your first lines of defense against high blood pressure is adopting a diet that’s clean and rich in live nutrients.

This includes eating more vegetables such as beetroot, carrots, spinach, kale, swiss chard, broccoli, and well, any vegetables at all.

Processed foods are full of sugar, salt, and fat so cutting processed snacks/foods from your diet altogether will help you to lower your high blood pressure.

Juicing can also help. Since most diets nowadays do not provide enough fruits & vegetable juices give you that nutrient burst that you need.

When I say juice, I don’t mean shop-bought juice as they are normally at least 20% sugar and the nutrients are nearly always dead.

One of the best items of food for the reduction of blood pressure to a normal rate is beetroot. In trials, beetroot showed to work as well as, and if not better than nitrate tablets and traditional beta-blockers.

So incorporate beetroot into your diet as best you can. Whether it be in juice form, boiled, on a salad, grilled, or BBQ’d it’s still good for you and it has man amazing benefits including the reduction of DOMS (Delayed Onset of Muscle Soreness when training)

I’ve posted some juice recipes and a salad recipe in my group to help you kickstart your diet so you can reverse your high blood pressure and get back on track.

Go here for the recipes: https://www.facebook.com/groups/509560876554338

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Who Doesn’t Want To Live A Long And Healthy Life?

January 6, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

Who doesn’t want to live a long and healthy life?

It’s not always easy, but you can make the choice with how much meat (or lack thereof) you eat.

The western diet has been linked time after time as being unhealthy for both our bodies AND planet Earth! But what if I told you there was an alternative- one that would reverse most lifestyle diseases while giving back quality of life again like never before!?

There are plenty more reasons why going vegan might be just what we all need: reduced risk factors associated with heart disease/stroke; lower cholesterol levels due to less saturated fat intake; protection against colorectal cancer because plant-based vegans eat fiber-rich whole grains, fruit, and vegetables instead of unhealthy animal products and processed foods.

Choose your food wisely, as it determines how you feel, how you think, and how well you are. You really are what you eat.

What changes could you make to your diet to be healthier?

Who doesn’t want to live a long and healthy life?

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How To Improve Your Health And Lifestyle

How To Make More Time For You And Improve Your Health And Lifestyle

January 5, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

How to make more time for YOU and improve your health and lifestyle too

Your time is valuable and so is your health. Only 24 hours in a day, right? Factor in work, family time, household tasks, that nighttime yoga class, and making dinner on a daily basis and those hours become even more sparse. What about the cleaning.

While it may seem impossible to find more time in a day, there are ways to make more time for you.

There are many ways to waste your time, but there is also a lot of ways you can make more time in the day and be more productive.

Here’s how you can get more time from your day; by using these simple methods;

Batching tasks
Outsourcing tasks (cleaning, shopping, etc)
Planning ahead
Cut down on what you don’t need to do (some things are time wasters that don’t need to be done – you know what they are)
Schedule your time for specific tasks (phone calls, emails, social media)
Double up on tasks
Schedule a daily routine and stick to it (sleep is important too you know)
Get your priorities in the right order (do the most important first)
Make time for relationships and friendships
make sure you spend 15 minutes a day on you (nail, hair, listening to music, meditation, etc)

Look after YOU, It’s Time for YOU!

How do you manage your time?

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Most People Don’t Do Any Exercise At All

January 4, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Exercise at home Fitness Health Health updates Plant based food Vegan Wellbeing

HATE EXERCISE? – Most people don’t do any exercise at all.

We know that doing some form of exercise is good for you, but it’s boring and hard to stick with.

One press-up a day is the solution because it only takes 5 seconds every morning when you wake up to get started.

Once you’ve done one press up in the morning then try adding another one before bedtime too. Before long this habit will have snowballed into twenty-five presses per day which will be enough to gain momentum without being too much work.

Press-ups are the one exercise you should choose if you aren’t going to do any others. Done properly and with variation they work most muscle groups.

Give it a go and see how you get on – aim for 25 a day within 14 days. Let me know if you’re there already or are taking the challenge.

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Menopause Symptoms – Soya To The Rescue

January 4, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Health updates Plant based food Vegan Wellbeing

MENOPAUSE SYMPTOMS – SOYA TO THE RESCUE

A new study, published by the North American Menopause Society in the journal Menopause, found that a plant-based diet that is rich in soya reduces moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day.

Great news for thousands of us ladies out there that suffer from hot flashes

During the 12-week study, nearly 60% of the women who took part in the study became totally free of moderate-to-severe hot flashes. Overall, hot flashes including mild ones decreased by 79%. Wooooh, way to go SOYA!

The study called the WAVS trial – the Women’s Study for the Alleviation of night sweats, hot flashes, and flushes. shows that small diet changes can be much more powerful and effective in the treatment of hot flashes than scientists had originally thought.

The study used no hormone medications or extracts at all. Instead. No medication, no patches, nothing.

The study tested a combination of a low-fat plant-based diet plus 1/2 cup of soybeans which were added to a salad or soup ever day (I eat about 1 cup of beans per day)

So if you are suffering from any of the above symptoms you would benefit from changing your diet to a low-fat, plant-based diet rich in soya beans. It’s an easy change to make and a very beneficial one. It will change your life.

I’ve tried this off the back of a conversation held with Dr. Michael Greger and ladies it works. It’s amazing and it doesn’t take long to kick in.

Don’t suffer if you can avoid it – change starts with one small step. In this case, soya beans

Who here suffers from the symptoms of the menopause

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