Soak Away Your Soreness

January Jumpstart!



1. Make oats your
best friend!
Eating a cup of oatmeal (no instant) in the morning will
prevent you from gorging in the afternoon. Try to add a few drops of vanilla
essence instead of sugar or honey.


2. Make a list: Do your
grocery shopping with a list and a time limit – that way, you’re less likely to
stray into the processed foods section.


3. Don’t confuse
thirst with hunger.
Drink a glass of water when you feel hungry
to see if that’s what you’re really craving.


4. Take a brisk walk
before lunch or dinner.
Not only will you get in some exercise,
you’re less likely to choose something unhealthy after a little exercise.


5. Add red pepper
flakes to your pantry.
When eaten early in the day, red pepper
lowers the amount of food you’ll eat later. Try adding it to some scrambled egg
or an omelette filled with vegetables.


6. Use a dash of
gives fruits such as apples and melons a richer dessert feel without having to
add sugar.


7. Small changes work

If you’re having trouble getting started, make a small change such as starting
a food diary or buying new running shoes. You’re three times more likely to
follow through if you start with small gestures.


8. Beware
“fat-free” or “zero trans-fats” foods,
as you
could be trading fats for large amounts of sugar or sodium.


9. Chew

Sugarless chewing gum can suppress your appetite in a pinch.


10. Dump
the junk food
. If you want to avoid temptation, make sure you clean
out the fridge and the pantry.


11. Eat a
snack before a party.
Arriving with an empty stomach is a recipe
for disaster!


12. Have a
Plan B:

Create a shorter training route for days when you’re busy and pressed for time.
It’s far better than doing nothing at all.


13. Read

Make sure you check food labels and avoid anything with more than 4g of sugar,
especially high-fructose corn syrup, per serving.


14. Team

If you’re trying to lose weight with your significant other, pack each other’s
lunches. The lunchbox surprises will keep the both of you motivated.


15. Start

If you’re eating out, make salad the appetizer. Most starters are fried and
come with unhealthy dips or sauces.


16. Round
up support:
Share your weight-loss goals with your friends and
family, make it a positive life change and ask for their encouragement.


17. Dress

Store-bought or restaurant salad dressings can be packed with calories. Make
your own vinaigrette and store it in a small spray bottle to coat your greens
without over-dressing them.


18. Wrap
it up:

Before you sit down to a meal, wrap up any extra food so you’re not tempted to
get seconds.


Schedule your treats.
Establish regular times when you get to indulge
in your favourite food. Once you’re conditioned to eat your treat at those
times – and those times only – you’ll stop obsessing about them.


20. Do it

Cooking meals at home allows you to control both portion size and what goes into
the food. Restaurant and packaged foods generally contain a lot more sodium,
fat and calories, plus the portion sizes tend to be larger.




(Header) Healthy Recipes to Try




Ingredients (serves 4)

500g cauliflower (1
medium head)

1 tablespoon olive

1 clove garlic,

2 shallots (or yellow
onion), thinly sliced

1 tablespoon soy
sauce (optional)

Salt and pepper

1 small bunch of flat
leaf parsley



1.     Process the cauliflower, including the core in a food processor (or
grate) until crumbly.

2.     Heat oil in a large frying pan until hot, saut? garlic and shallots
until tender. Add cauliflower and cook, stirring until golden brown.

3.     Chop the parsley and mix it in with the cauliflower.

4.     Add soy sauce (optional) and salt and pepper (to taste), then serve.





9 tablespoons white wine vinegar

1 ? tablespoons wildflower honey

? teaspoon fine sea salt

1 cup canola oil

3 tablespoons chopped fresh basil

3 tablespoons minced fresh chives



Combine the first three ingredients in a medium bowl.
Slowly whisk in oil until combined. Stir in basil and chives. Store it in an
airtight container in the fridge for up to five days.