Making Weight Loss Easier | Uncomplicate your weight loss journey | Part 2

Making weight loss easy

In our frantic efforts to lose weight, we tend to overcomplicate the process. Adhere to a few simple tips consistently and achieve that summer body you’ve always wanted. Nothing is as simple as it sounds but at least these golden rules take the guess work off your to-do list😉

Go High Tech

There are so many devices specifically designed to help you live a more health-conscious lifestyle. Make use of these to track your sleep quality, count calories burnt and monitor your heart rate to help inform your approach or highlight ways you can improve your health or training. If you’re not techy-techy inclined make younger and smarter friends😊They are always willing to help you with new and fancy apps as well as teaching you to make the best use of your reward programmes like Vitality with Discovery etc. This keeps the journey fresh and lively and is good for the budget as well.

Supplement your efforts

Science can increase your body’s ability to tap into and burn stored fat. This can accelerate your results and keep you from throwing in the proverbial towel. I would strongly recommend hiring a professional to formulate a meal-plan together with appropriate supplementation with your budget and your specific goals in mind. The amount of supplementation out there can be daunting and should be well researched if you’re going to go at it alone.

Snack smart

Grab a ready-to-drink protein shake, a functional food snack or protein bar to keep your calories and sugar in check. Most grocery stores now stock functional foods for the mindful eater so don’t derail your efforts when you are in a hurry or forgot your lunch box! We have plenty of snack ideas and recipes on the blog, this is a favourite.

Consistency is the only currency

And yes: you are essentially investing. Even though it is in your health and wellness and not in your coronation fund, which is just as important or even more so in the long run. Too many people switch between workout plans, supplements and diets because they want instant results and don’t want to use a plan in the long run. You can’t expect to see optimum results when you skip workouts, deviate from your diet plan over weekends or only remember to supplement before every second workout. So; trust your trainer and give your current plan a chance to work before you chop and change for the umpteenth time. 

Be more mindful

Be deliberate. Every mouthful, every rep. Studies show that people who are engaged and present in the moment (mindfulness) while eating, tend to consume less calories. This also applies to dishing up. Notice what you eat and how it tastes in a focussed and deliberate way. You’ll derive more enjoyment from the food and feel more satisfied when you’re done. The same applies to your training. Optimize results through muscle activation and focused reps instead of just going through the motions. 

Recover hard

Gains are made in between gym sessions when we fuel our muscles and give our body time to recover through adequate rest. It is only then that muscles can repair and regenerate to deliver all the metabolic and physique benefits already mentioned. Improve recovery by getting enough sleep, perform active recovery sessions, massage and foam rolling. This can enhance circulation and improve mobility while reducing a risk to injury.

Become more efficient

Time is an increasingly scarce resource in our modern lives and it is often gym time that gets cut to accommodate life’s other commitments. Simply cut down your workout time to still get in your training session by applying super sets or squeeze in a bodyweight session at home. The “get your groove on” song workout plan is also a tough little time saving program ready to help you burn some excess energy and calories.

Stay tuned to LENBROPHYfitness so you don’t miss out on my next episode of ‘how to uncomplicate your weight loss journey’. If you missed part 1, read it here.

Till next time…

Love Len

Making weight loss easy

Trail Mix Recipes: 2 Healthy Recipes

Trail mix recipes – there is 100s on the Internet! Why are they so popular? Living in today’s fast paced world, trail mix is the ideal snack for the whole family- packed with wholesome goodness- it makes healthy snacking quick, easy and yummy!

My favourite memory of trail mix comes from my Mom making my sisters’ and me “exam-survival-packs” consisting of snacks and bible verses. She always threw in a homemade trail mix with oupa Gerrie’s peanuts straight from the farm. She also loved raisins and saltines that added a nice balance to her recipe. Today, I’m giving you 2 trail mix recipes that will win over the whole family.

“Trail mix or scroggin is a type of snack mix, typically a combination of granola, dried fruit, nuts, and sometimes chocolate, developed as a food to be taken along on hikes. Trail mix is considered an ideal snack food for hikes, because it is lightweight, easy to store, and nutritious, providing a quick energy boost from the carbohydrates in the dried fruit, and sustained energy from fats in nuts.”

Wikipedia

Interesting fact:
‘The combination of nuts, raisins and chocolate as a trail snack dates at
least to the 1910s, when outdoorsman Horace Kephart recommended it
in his popular camping guide.’

Trail Mix Recipes: The Building Blocks of Decadent Trail Mix

1. Nuts
Feel free to use any kind of nut here! Ideally, purchase raw nuts that haven’t been coated and roasted in hydrogenated or soybean oils and salt. You’re welcome to dry roast them at home for an added homemade feel, but if you’re a nut purist, just keep them raw.

2. Seeds
Don’t forget about seeds! Often overlooked for the health benefits of nuts, seeds actually pack a serious nutritional punch including protein, iron, magnesium and an array of vitamins and minerals. Again, look for raw, unsalted seeds.

3. Dried Fruit
Because of the high sugar content in dried fruit, they’re a great snack to help boost your low blood sugar after a high dose of physical activity. Be careful when picking dried fruit!

Do your best to find sun dried fruit that isn’t coated in sugar and is ideally unsulfured. It’s more expensive, but it’s worth it.

4. Favourite Extras!
Just because it’s healthy doesn’t mean you can’t throw in a little fun! I’m all about balance, so feel free to add in a handful of your favourite decadent feel good treats. My favourites are coconut flakes and dark chocolate, what’s yours?

Ma Kowie’s Healthy Trail Mix recipe is easy to make and customize, loaded with healthy fats
from wholesome nuts, dried fruit, and all your favourite extras:

Ma Kowie’s Healthy Trail Mix Recipe

Total Time: 5 minutes

Yield: 4-5 cups

INGREDIENTS
For the customizable version:

  • 1 ½ cups raw nuts i.e. almonds, pecans, cashews, peanuts etc.
  • 1 cup raw seeds i.e. sunflower, pumpkin, poppy seeds etc.
  • 1 cup unsweetened dried fruit
  • Extras (amounts vary) i.e. ½ cup chopped dark chocolate, ½ cup coconut flakes
  • 1 cup popcorn
  • ½ tsp sea salt
  • ½ tsp cinnamon
  • pinch of black pepper.

INSTRUCTIONS

  1. Combine all ingredients in a large bowl and mix well.
  2. Store in a mason jar (don’t use single use plastic for this, being the green diva
    that you are).
  3. Will keep for up to 1 month.

Always remember a portion of trail mix is approximately 1 cupped palm. Two cupped palms if you’re on any of my exercise programs.

Trail Mix Recipes.

My Go-To Trail Mix Recipe

Total Time: 5 minutes

Yield: 4-5 cups

INGREDIENTS

  • 1 cup Raw almonds (High in unsaturated fats)
  • ½ cup Raw Grondboontjies (Peanuts) (I toast mine in the oven for 10 mins at 200 degrees Celcius)
  • ½ cup raw sunflower seeds
  • ½ cup raw pumpkin seeds
  • ½ cup unsweetened, cherries
  • ½ cup unsweetened, raisins
  • ¼ cup chopped 82% dark chocolate
  • ¼ cup of coconut flakes
  • ¼ tsp sea salt
  • ½ tsp cinnamon
  • pinch of nutmeg

INSTRUCTIONS

1. Combine all ingredients in a large bowl and mix well.
2. Store in a mason jar. (Never ever use single use plastic if you can avoid it.)
3. Will keep for up to 1 month.

Optional: If you really need the extra sweetness, you can coat the mix with
a 2 tsp xylitol before storing.

Enjoy! If you make any of these be sure to tag me on Instagram! What’s your favorite trail mix recipes?

Love,
Len

Trail Mix Recipes
Ab Challenge. Blog. Nutrition blog and fitness blog. Abdominals

7 Day Detox Plan

7 Day Detox Plan pinterest photo

“Eating a well-balanced diet and pursuing a healthy lifestyle will eliminate the need to detox.”Your organs responsible for filtering out toxins like the liver, gut, skin and kidneys should be in good shape at all times to ensure the body constantly self-cleanse.” – Vanessa Coyne

Her philosophy is a way of life that improves and optimises the function of your body’s own built-in detoxification systems and I could not agree more! That is why I created a quick and easy 7 day detox plan that will help you feel better.

So how do we conduct a detox?

You do this by:

  • Decreasing the amount of toxins you put into your body and;
  • Supporting your detoxification and elimination systems.

The real work is what you do 90% of the time, day in and day out. Not what you do for a week of every year.

  • Consume natural foods and lean protein.
  • Eliminate processed foods and sugar from your diet.
  • Give your body a well-deserved break from stimulants such as coffee and sugar, convenience foods and mindless eating.

Here is a 7 day detox plan that is implementable and not too far from your comfort zone.

The 7 Day Detox Plan

When Waking Up:

Option 1:
Luke warm water with lemon

Option 2:
Herbal tea with no added sugar or milk. Green tea is a great detoxifier!

Option 3:
Rooibos tea with no added sugar or milk

Breakfast:

Option 1:
1 cup of whole oats with cinnamon

Option 2:
Fruit-salad. You can add in some citrus fruits or berries. These are packed with anti-oxidants.

Option 3:
Green vegetables – such as spinach, broccoli, cucumber and celery. These can be eaten as a salad or juiced.

Lunch

What your plate should look like:
70% green vegetables – such as broccoli, watercress, spinach, asparagus.
30% Low GI Carbohydrates – such as basmati rice, sweet potato and/or legumes.

Snack Options

Check out my abs are made In the kitchen post. All good snacks for a toxic-free system!

Dinner

What your plate should look like:
80% green vegetables – such as broccoli, watercress, spinach, asparagus, kale. Aim for more cruciferous vegetables.
20% lean protein – such as venison, fish, skinless chicken. If vegan/vegetarian, substitute with beans and legumes.

Water

Ensure you’re drinking at least 8 glasses of water per day – this will help eliminate toxins. Stay hydrated!

Grocery List

To make your 7 day detox a bit easier, I’ve attached a free grocery list below. You can print it out and cross off what you won’t be buying and tick off items as you buy them.

A note on the grocery list: please take into consideration your portion sizes, finances, geographical location, allergies and so forth. If you wish to do the plan, pick a few options that work for you, scratch off everything else that isn’t doable!

7 day detox plan. 7 day meal plan template

Remember it will be normal to feel a bit sluggish and tired when detoxing. It’s 100% normal! Push through and give your body the detox it needs.

Here are some more sources:

Full Body Detox: 9 Ways to Rejuvenate Your Body

Benefits of Detoxification

11 Signs Your Body Is Screaming for a Detox

 

Good luck!

Len

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7 Day Detox Plan pinterest photo