Summer here and the thought of getting into a bikini can be a little scary. As a busy working Mum, every minute counts to look and feel your absolute best so you can hit the beach beaming with confidence. We all lead such busy lifestyles, and often we start the week with the grandest of intentions to eat well and front up to the gym regularly, but by 3pm Monday its all gone out the door. It does not have to be hard to feel consistently good in yourself. Plot your course by committing to one small change each week. Breaking down change into small manageable chunks makes it far less overwhelming. Once you’ve implemented just one change to your routine, your confidence will build and the more you’ll want to conquer your next challenge. Eat Fit Food founder, Bianca Monley shares her top tips to eat right for the perfect bod.
image via pinterest
1. PREP AHEAD
Sunday afternoon is a great time for a veggie bake off. Throw in a bunch of roast vegetables that can sit in the fridge all week and be added to salads or go along side a piece of protein. Chop + roast pumpkin, sweet potato, potatoes, broccoli, cauliflower, capsicum, carrots, red onions and whole garlic with a little olive oil and sea salt.
2. STACK THE FREEZER
My freezer is always stacked with leftover fruit and vege that may go off. Bananas, avocados, berries, anything green, chop and freeze. Frozen organic kale cubes are great. These make great smoothies fillers and an easy way to drink your greens. There are always a few Eat Fit Food meals in my freezer for those nights when you get home late and have no other option. You can always make a few extra portions and make sure you have a back up in the freezer.
3. DON’T DEPRIVE YOURSELF
When you deprive yourself of things you love it only makes you want them more. This almost always results in binging and over indulging when you crack. Diet’s do not work, eat well, enjoy it and make eating well part of your lifestyle. If you do fall off the wagon, don’t dwell on it. Get up with a positive mind set to start fresh again.
I always try to snack on foods that are as unprocessed as possible but I do enjoy the odd sweet treat in small amounts. Be aware of the new raw healthy treats, while they may contain beneficial nutrients from nuts, oils and powders such as cacao, turmeric and maca, they’re still very calorie dense and still high in sugar from honey, rice malt and coconut sugars. Here are my favourite snacks
– Vege sticks + hummus
– Raw nuts
– A piece of fruit
– Herbal tea
– Bliss balls
– Boiled Eggs
We often mistake hunger for thirst. Drink at least 8 glasses of water a day. It will not only prevent unnecessary snacking but it will support the elimination of waste, toxins and assist with delivery of nutrients to all the cells in the body.
Make a plan, put it in your calendar as a non-negotiable and set the alarm. When it pop’s up it says “RUN – Not negotiable” Exercise is a vital part to feeling good, when you move you want to eat well, you feel better and it makes you want to continue with the cycle. If you struggle to do it yourself find a buddy to do it with you or join a group exercise class that surround’s you with like minded people with the same mission.
7. GET PLENTY OF SLEEP
A study showed those who do not get enough sleep can be more likely to put on weight. This is because lack of sleep has been shown to stimulate the brain to lean towards more comfort foods which seem so much more appealing when tired.
8. STAY ORGANISED
Ensure your fridge is stocked with fresh fruit, eggs, vegetables, lean proteins and your cupboard has plenty of nuts, seeds, olive oil + seasoning to whip up a quick easy meal. Tinned tuna, corn, chickpeas and lentils are also perfect for throwing together a quick salad.
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