Build to Health

22/04/2021

"Achieving a healthy lifestyle and maintaining it requires focusing on more significant factors such as: a balanced diet from mainly unprocessed whole foods, creating healthy food behaviours, general activity, purposeful exercise, sleep & stress management…."

(Also in this article… Why low-carb, juicing, vegetarian, vegan diets work? The yo-yo dieter’s mentality & The first steps to lasting change) Insulin has been given a lot of bad press in the last couple of years, especially with low-carb dieters terming it the 'fat creator' and the 'fat s

31/07/2020

BEFORE ANY DIET, CONSIDER THIS

6 quick simple steps to build self-awareness around eating habits.
1. HOW MUCH are you eating?
2. HOW ARE you eating?
3. WHY are you eating?
4. WHAT are you eating?
5. Are you doing #1 to #4 properly, CONSISTENTLY?
(6. When are you eating?)
Jot these Q's down on paper or your phone (furthermore, set it as a recurring event on your calendar) for 5 days around meal times. Experiment and see what you notice?
Awareness CREATES the space for change.
The smallest recognition and tweaks to our eating habits for the better, is more POWERFUL than any diet protocol.
WHY? Because they last. We can take our healthy habits everywhere we go without the need for stress or avoidance.
------------------ (In order of importance) ------------------
1. HOW MUCH are you eating?
- Are you eating until you're satisfied, or stuffed?
- Mark your hunger before and after each meal on a scale
- from 0 (v.hungry) < --------> 10 (full,
- and see if you can stick between 3 - 8... not as easy as you think!
-(.... 12 would be somewhere after that Christmas lunch!)
2. HOW ARE you eating?
- Eating slowly? Mindfully? Without distraction?
- What's your breathing like? Are you relaxed?
3. WHY are you eating?
- Hungry (physical / emotional), bored, stressed, following peer pressure, social / environmental cues, triggered by hyper-rewarding foods?
(Note: hyper-rewarding foods. You know that feeling when you're full, but you just get a taste of something and then suddenly you 'feel' that hunger again? That's likely a hyper-rewarding food for you)
4. WHAT are you eating?
- Minimally processed proteins, veggies, fruits, healthy starches, healthy fats.
5. Are you doing #1 to #4 properly, CONSISTENTLY?
- Shoot for 80% consistency with these before moving on
Then consider....
6. When are you eating?
- Breakfast, Mid-afternoon, late-night, during your workout etc.
* If you'd like to learn how to take control of your health, and enjoy the journey along the way hit the "Contact Us" button on our page.
Committed to building your health

25/07/2020

ALWAYS HUNGRY/ CRAVING?

When you start eating a particular food you:
a) Can't stop reaching for more
b) Become hungrier!
c) Constantly trying to hit that 'anticipated' satisfaction
d) All of the above.... and more.
Can you think of any processed foods that have this reaction to?
What if this wasn't necessarily YOUR fault? ..BUT partly the result of 'engineered addiction' created by food scientists to keep you hungry and coming back for more.
"Once you pop, you can't stop" - Pringles...hmm might be some science behind this one.
The food industry, is a business.
Food brands profit from consumer retention and repurchases.
Some of our most sort-after brands combine powerful marketing campaigns with a scientific 'sensory-overload' recipe to ensure you'll be wanting more - another "feel-good" (endorphin) hit.
Food scientists try out numerous combinations of sometimes tastless 'colourings', 'syrups', 'packaging' numbers e.g. Colour 24, Syrup 9, Packaging 142 and others (usually represented by E numbers) - to see how to create an addictive response from testers.
GET TO KNOW WHAT'S IN YOUR FOOD
TODAY
1. Be extra interested in what is going INTO your food
2. See how much of what you're eating for lunch, dinner or snacks you actually know.
3. Want to take it a little further? Have a look what's in your usual household goods... you might be surprised.
TOMORROW
1. Try eating only things with ingredients you know / understand.
Committed to building your health
P.S. DID YOU KNOW???
COKE has:
- Caffeine, which is a diuretic
- Salt, again to dehydrate and make you thirsty.
- Sugar / sweetener, for taste and to cover up the salt content.
- plus flavourings / syrups / acids.
Just be AWARE processed food and drink companies are a business. They're always looking of ways to 'optimise' their recipes or create new products for repurchases.
Understanding this, does NOT mean you have to give up or remove them from your diet completely - not at all.
It's about UNDERSTANDING the effect certain foods/drinks may have on you, and WHY that is.
It's about putting YOU IN CONTROL.
*** QUICKSTART TO FEELING 'FULL' ***
Look for 4 things at meals:
1. Natural foods
2. Protein-dense
3. Fibre / greens
4. Healthy Fats
And EAT SLOWLY!
- Remember, it takes 20 minutes for your satiety hormones to kick in, so give them a chance, slow down and enjoy your meal.
- Try chewing a few more times, your digestion will thank you.

11/10/2018

Pesto Cauliflower Gnocchi



Love this idea!

An easy way to get more veg in your diet, and more volume for the calories :)
..mmm it looks good!

Check out the full recipes from here :

https://tasty.co/recipe/cauliflower-gnocchi

Committed to building your health.

11/10/2018

12/04/2018

Healthy Overnight Oats 6 Ways!



Such an easy, healthy, time-saving way to start your day feeling fantastic!

Check out these 6 awesome recipe combos from

What's your favourite?!

1. RED / Fat Burner
2. ORANGE / Carrot Cake
3. YELLOW / Mango Twist
4. GREEN / Perfect Matcha
5. INDIGO / Blackberry Bear
6. CHOCO / Peanut Butter Cup

NOTE: CHIA SEEDS are packed with nutrients and are a great way to add volume & thickness to your meal.. just let them soak a little longer ;)

Want to know more?! Watch Honeysuckle's full youtube video here: https://youtu.be/c2H1ardps54

Committed to building your health.

P.S. Ours is No.1, super fresh, light and full of goodness, a perfect way to start the day... Although the Carrot Cake does sound incredible!

06/04/2018

Crispy Salmon Fish Bites!



Watch this and try your best not... to WANT... to make this! ;)

Not a fan of salmon? Try a white fish (cod), chicken, tofu, seitan, or pumpkin?!
..mmm it looks good!

Check out the full recipes from here :

https://www.tastemade.com/shows/healthy-af/crispy-salmon-fish-bites

Committed to building your health.

22/03/2018

Tasty, delicious, healthy high-protein salad combos!



Which one tickles your fancy? ;)

Why not experiment and swap/add in a few of your favourites?!

Check out the full recipes from here :

http://bzfd.it/2GQCgJQ

Committed to building your health.

11/03/2018

Fresh, Easy and Healthy Italian Beef and Rice Skillet!



Wow, this is a fantastic cooking hack! (Looks pretty good too ;) )

Give this a go, and let us know how it goes!

Check out the full recipe from here :

https://iwashyoudry.com/italian-beef-rice-skillet/

Committed to building your health.

26/10/2017

HALLOWEEN SPECIAL! (3/3)

Trick or Treat?!
Amazing fun and festive vampire cupcakes from Food Network, blow everyone away with these this weekend!
Committed to building your health