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Reasons to Consider a Plant-Based Lifestyle

Whilst being Plant-based or Vegan is quite a buzzword now, it is not so much as a diet with a goal in mind as it is a journey to living a healthier sustainable lifestyle.

The term Plant-based means eating a whole-food plant-based (WFPB) diet, which excludes any animal-derived products. It is centered around plant foods from four categories: vegetables, fruits, whole grains, and legumes (beans, peas, and lentils).

The “whole-food” part means minimally processed — nothing good removed, and nothing bad added. Think brown rice instead of white, and potatoes instead of potato chips.

However, eating a plant-based diet does not necessarily mean you will automatically become healthy. The choice is there to eat what we may term “unhealthy” options just as it is for the rest of the population in the Western world.

Some of the more significant reasons today are:

Health, yes, many eating regimes and diets claim to have tremendous benefits, however, with a well-balanced Plant-based diet, Chronic diseases that 85% of the western world’s population will eventually develop are completely preventable. These include amongst others Hypertension, Diabetes, Heart Disease, and High Cholesterol.

Another major health benefit is the lowering of inflammation.

We all carry various levels of inflammation in our bodies that can be drastically reduced by eating foods higher in natural fiber. Our gut biome is so significant in our overall health that it is probably one of the most under-rated aspects of health in society today. With less inflammation, we reduce the effects of chronic aches and pains, the stress in our muscles and joints even cognitive diseases and depression.

Sleep is essential for health. Consistently getting a good night’s sleep helps you think better, helps your immune system, reduces blood pressure, helps you manage stress, keeps your heart
healthy, and helps you manage weight, among other things. Many people are chronically sleep deprived and eating a healthy diet coupled with healthy routines can restore the balance
needed to feel more energetic during the day. Waking up energised also elevates our mood which is then supported further by the food we eat and how we move.

Weight. Eating a plant-based diet is a great way to lose weight without dieting. Plants are naturally lower in calories than animal foods and processed foods, with fewer calories for a given
volume. Avoiding the setbacks of yo-yo dieting, Plant-Based eating will sustain the weight loss that you will likely experience. But the increase in energy that many people experience happens
quickly after they switch to a Plant-Based diet — even before substantial weight loss. One reason is the complex carbohydrates found in foods like beans, vegetables, and whole grains. These take
longer to digest, so you don’t get the spikes and drops in your blood sugar that can leave you feeling tired.

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Drink Water – Thirst or Hunger?

Drinking water has many benefits. Water increases energy, relieves fatigue, is great for flushing out toxins, improving your skin’s complexion, and aids in digestion but when it comes to weight management water is crucial.

Developing the awareness between hunger and thirst is a great starting point. Most clients would know how to manage their macro-nutrient intake

Let’s keep it simple, we need 8 (250ml) glasses of water per day and remain consistent with our water intake. Going to the bathroom frequently, in the beginning, is key as your new hydration habits settle in. When you visit the lavatory you will see a colour and smell of your urine.  If your urine is dark yellow with a pungent nitrate smell you need to hydrate urgently.  If your urine is translucent and odourless you are smashing it!  Don’t forget to to top up after every time you visit the bathroom as you can drop up to 400ml everytime.

How to split your water intake:

Have a glass when you wake up, before and after every meal, and before bedtime. It is this simple!

Drinking water at regular intervals allows for the hunger response to be recognised as just that HUNGER and not THIRST.

Take the design of intermitted fasting. The principle is that you have no food for 8-16hrs but you can have fluids like water, coffee and tea as long as you exclude any calorie-based additives like sweeteners, milk, sugars. This intermittent fasting shows that you can reduce hunger signals by increasing your fluid intake.

I’ll leave you with this.

That feeling in your gut of emptiness what is it? Are you thirsty or hungry?

Will you be able to recognise the difference?

Chat Soon!

Sid

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Sleep, It’s All in the ZZZ’s

Sleep, it’s all in the ZZZ’s

 

I hope you’re doing well. Today I wanted to briefly chat about another factor besides diet and exercise that may prevent you from achieving your goals. This is part of your tangible results, mental clarity, and feelings of general well-being.

Sleep is something we tend to sacrifice first when we’re trying to reach a deadline or want to party for an extra few hours. While it’s normal that we lose some sleep, it’s actually very important that you get consistently good quality sleep. When we sleep, our body gets an opportunity to rejuvenate and repair itself, our hormones are regulated, and you should wake up with a clear head, ready to make good decisions and smash your daily routines.

Some people are more prone to having sleep issues, which you should speak to your doctor about, but there are some things we can do to help us sleep better.

Our hormones play a huge role in our behavior. Men low in testosterone tend to be more lethargic and thus demotivated so if you’re feeling off for a long period of time, you may want to get that sorted by visiting your doctor. In women hormone levels typically fluctuate quite rapidly so you need to bear this in mind on your journey. During the pre-menstrual cycle, you will experience more hunger because the body is preparing to undergo an energetically exhaustive process, you will also retain a lot of water, so weight gain at this time is normal but not permanent. Keep a track of it.

When we are stressed out, our central nervous system reacts to this, stress makes our body think there’s imminent danger. Stress releases hormones, increasing blood pressure, increasing breathing and heart rate which plays havoc with your body. This affects you physically as well as mentally, some people eat more, others eat less, it makes you more prone to falling sick, and certain mental illnesses can even alter your normal behaviour. So, it’s important to take time out of your day just for yourself. Many successful people carve out 5 minutes to meditate, sitting and breathing without thinking about anything except the present moment. Going for a walk or having a stretch to clear your mind are other ways you can take a little breather and stay balanced.

Firstly, set an alarm, the average human needs 6-9 hours of sleep a night, so depending on when you need to wake up, count backward and decide when lights out need to be. Secondly, practice good sleep hygiene. Keeping your sleeping area free from distractions, no laptop, no phone, no gadgets. The blue light from our screens interrupts the production of melatonin (the sleepy hormone), so put it away. Thirdly, if your mind races, keep a notebook nearby, write them down so that you can sort it out in the morning. Lastly, make sure you time your caffeine intake, as a rule of thumb, none after 4 pm. Stimulants play havoc with our ability to fall asleep so keep them to a minimum.

I wish you a long happy life with some much-needed recharge time.

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