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Join iKiFit founder, Kim Macrae for snippets about education, life choices and self empowerment that encourage us to be the best version of ourselves - Every Single Day! (Click below to hear iKi Crews Every Single Day excerpt. Full version for sale on iTunes).

Life Coach and working mum Amy shares her experiences of how iKi helps her meet the challenges of juggling children, partner and career, while striving to be a happy, healthy strong role model. And staying sane!.

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Eat for Size

Thursday, April 11, 2019

  Eat for size.

It used to be that wanting to lose weight, eat healthier and/or whatever, signalled the start of a challenging journey. Apart from the discipline required to make positive changes in the face of temptation from every direction, there was the little issue of a million “Miracle Diets” to choose from.

Created or touted by someone famous, beautiful or both, many of them were crazy, dangerous, impossible or all of the above. The authors as well as the ideas!

Fortunately, while there are still radical and controversial ‘diets’ doing the rounds, as well as ongoing debates about carbs versus protein, the relative merits or dangers of fats and sugars and more, there is a lot of agreement about the fundamentals of good nutrition.

So, I’m not going to go into details but give an outline of the things most food scientists, dieticians and healthy people agree on.

To make it more interesting I’ve included a couple of fascinating facts at the end to illustrate the first and last points.

Seven’s a good number so here are seven sensible eating habits to keep your body well fuelled:

Eat regularly *

Drink plenty of water

Always eat breakfast

Eat fresh and unprocessed foods as often as you can

Eat different varieties, types and colours of food

Eat in moderation, keeping fast food and sweets, cakes, biscuits and salty, fried snacks as occasional treats

Enjoy eating**

*First. Eat regularly – a long term European study involving hundreds of thousands of people from 1949 to the present, suggests that eating at least 2 regular meals every day will add 13.9 Years to your life span. Yep, you read that right, almost 14 extra years! Just for regular meals.

**Last. Enjoy eating. Sounds silly you say. What it means is: learn to do the things above and eating becomes much more enjoyable: Delicious, guilt free and health giving.

And further to the point: Who remembers ‘The French Diet’?

It’s the stunningly simple idea of doing all the things above with the added ingredient of sharing regular sit-down family meals, with conversation, home cooked fresh food and moderate serves.

Finally, I’d like to take an extra bite and add another point about becoming and remaining our own ideal, healthy weight: It’s as simple as budgeting. If we eat more food than we need to sustain our energy output, we’ll put on weight.

So, here’s point number eight. Move the right amount for how much we eat. Or eat the right amount for how much we move.

As the ferret thingy says on the TV add.

Simples.

Have a healthy week

 


Make your bed

Thursday, April 04, 2019

 

Start your day in a definite way.

I was intrigued by the headline above and was hooked after reading the first paragraph.

Writer Jenee Osterheldt had this to say:

“I made my bed this morning. And that’s rare. Unfortunately. As I straightened out the blankets, tucked the sheets just so and fluffed my pillows, I shook off last nights’ sleep and my constant resistance to being a morning person. This tiny task had a big benefit: It woke me up to the day, to the possibilities ahead”

Jenee went on to say she was inspired by a speech given to a graduating class at the University of Texas by US Navy Seal Admiral William H McRaven, who said, “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and will encourage you to do another and another. By the end of the day that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”

He continues “If you can’t do the little things right, you’ll never do the big things right. And If by chance, you have a miserable day, you will come home to a bed that is made - that you made - and a made bed gives you encouragement that tomorrow will be better”

It resonated strongly with me because, like the writer Jenee, I had gotten out of the habit. Now I’m practising it again and it’s energising. Just like doing some exercise, it gives me a physical and mental boost. No matter what else happens in the day, I’ve achieved something positive. And one good thing leads to another.

What was it our parents said? – “Tidy your room” The great thing is – make your bed and you’re already half way there.

If you want to change the world, start where you spend almost one third of your life – your bed. Make it happen.

Have a great week.