Hi all, Thank you for taking the time to read through the December Body Essence Newsletter! I hope you can find something of value in here. Wishing you all a safe and happy Christmas period, and rather than feeling stressed and overwhelmed leading up to Christmas, try and see the joy of this time instead. It's never about the cost of the presents and the extravagance of the day, its about enjoying family and friends. Let love, gratitude and enjoyment replace the burdens and stress. But above all else, where you can choose healthy options then do so, but I encourage everyone to be human and to enjoy treats and overindulge now and again. There is no time and place for feeling guilty for having a chocolate Santa or a piece of Christmas cake. Eat it, enjoy it and never give it another thought! Inspiration of the Month It has long been suggested a lack of sleep can have a negative impact on weight, but often people are unsure why. There are many reasons that this association between sleep duration (less than five hours or more than nine hours), sleep quality and weight gain are connected, and for everyone the reasons may vary. Some common connections between lack of sleep and weight gain
Tips for improving your quality of sleep and feelings of tiredness
Oats are a great alternative to wheat-based products for adding in variety or people with gluten/wheat intolerances. They are very high in Dietary Fibre, a good wholesome source of complex carbohydrates, high in healthy protein, and are a rich source of magnesium for people who suffer from muscle cramps, heart problems, anxiety and low moods. Oats can be added to your diet in many ways – check out this month’s homemade muesli recipe! Ingredients
Directions Preheat the oven to 180 degrees. Melt the coconut oil and honey together in a saucepan over a low heat. Spread the oats in a large oven dish and drizzle the oil and honey over the top, and mix to combine. Place oats in oven and cook for 15 minutes, or until slightly golden. Check oats half way and mix with a spoon. Once cooked, and partially cooled, tip the oats into a large mixing bowl. When completely cooled, add all remaining ingredients and stir well. Transfer into a Tupperware container with a sealed lid and store in a cool and dark place. That's all from me today! Have a great December, keep being grateful for everything you have in your life, smile everyday, frown less and love life! Warmest regards, Kerri van de Loo Personal Trainer and Nutrition Coach
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Thank you for taking the time to read this months newsletter and I hope you find some helpful tips or useful pieces of information to help you with your health and wellbeing. Have a great month and enjoy life! Inspiration for your Month: "Actually, I just woke up one day and decided I didn't want to feel like that anymore, or ever again. So I changed. Just like that." There are many on-going concerns about the safety of these products, but unfortunately they are marketed as the healthy, low-calorie ‘diet’ option leaving people believing they are making a healthy choice. There is now a lot of research showing the massive misconception about artificial sweeteners and how damaging they really are to your body. Artificial sweeteners significantly increase the sweetness of foods and drinks, as well as significantly decreasing the calorie intake compared to other options with sugar, however, is your body designed to ingest ‘chemicals’? Although high sugar diets are dangerous for your health too, sugar is in fact a natural product and your body knows what to do with it and how to digest it. There is a lot of research suggesting that your body doesn’t understand what a chemical is, and although they are low in calories, your body treats artificial sweeteners the same as sugar, meaning the ‘low-calorie’ bonus of them is actually irrelevant. They have been shown to stimulate fat storage, stimulate your appetite, and increase cravings for carbohydrates – all things that contribute significantly to obesity and weight gain. Artificial sweeteners trick your brain in to believing you have consumed sugar, but because no sugar has actually arrived, your brain receives signals it needs carbohydrates (or sugar) meaning you get ‘sugar-cravings’. Artificial sweeteners and food additives can be responsible for:
These little guys are a powerhouse when it comes to getting maximum nutrients.
All the recipes I include in here are healthy and quick – I enjoy eating healthy foods but don’t love spending hours in the kitchen so I like quick and easy recipes with foods that are easily accessible. I like to make healthy eating easy, rather than a time consuming and expensive process. This following recipe is such a quick and simple way of using chickpeas as an addition to a meal. It makes a great alternative for those who are trying to reduce wheat-based products such as bread and pasta. Chickpeas are a great source of protein, complex carbohydrates and dietary fibre – all essential nutrients for a healthy diet. Roasted Chickpeas 1 can of chickpeas – rinsed and drained 2 Tablespoons of Olive Oil or melted Coconut Oil 1 teaspoon of smoked paprika 6 grinds of cracked pepper 3 grinds of Sea Salt Place chickpeas in a bowl, drizzle over oil and shake until all chickpeas are fully coated. Sprinkle over paprika, salt and pepper and shake again until fully coated. Tip chickpeas into a large baking dish so they are well spread out. Bake in the oven at 200 degrees for 20-25 minutes. They taste great hot or cold, as a snack on their own or an addition to a meal. Personal Training and Boot Camp: These options are both pretty close to being fully booked but if you are interested in either feel free to contact me (through my website) and I can see what I have available. I will help out in any way I can or if I don't have any free spaces then I can pop you on my waiting list.
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Kerri van de Loo - Mindfulness coach, Personal Trainer, Nutrition Coach & SELF-LOVE COACH:Join our Online Wellness Club here: https://www.bodyessence.co.nz/wellness-club.html Categories
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