So I spoke about menopause and insomnia the other day
And touched on how poor sleep
Can impact our pre-frontal cortex (which allows us to make better informed more intelligent decisions about what and why we do what we do aka aligning today’s actions with how you want to look and feel in the future).
The result of this?
You perceive foods as more rewarding than they actually are
you feel less motivated…
And it’s harder to do the things you know you need to do.
Now, the good news is that meditation / nap / time out can literally reverse this.
But I get that is not always possible.
So what could help?
Well, I like actionable strategies you can do TODAY.
So here are two things that might help you:
If you snack late at night…delay your breakfast, lunch and evening meal so you eat later
If your snacking issues are mid afternoon, bring your evening meal earlier or PLAN in small meal / snack for that mid afternoon time.
Have you ever had that ‘one’ last blowout on all the foods you love before starting a new health kick?
You’re not alone.
In fact, I can guarantee many of us will be thinking that this weekend with Bank Holiday here already.
It’s also the time we will be opening up our next programme for Women 40+ who pretty much know what to do already but want the personalised support, accountability and step by step plan to get fit, tone up and feel great
I get it.
It seems like a good time with school going back (in fact, can’t believe my daughter is starting school)..
It’s easy to think “I Will start on Monday” (or Tuesday with Bank Holiday)
But researchers have found something really interesting.
In fact, when I was doing my postgraduate research into low calorie diets and Type 2 diabetes,
We found this too.
What happens is that when people know what’s about to happen:
“I’m going to give up all of my foods and detox from Monday”
We eat more of it NOW.
They show this with animal studies too…
When you give sugar to mice and take it away…
They want more of it.
They show addictive-like behaviours.
Which means we gain weight now
And then have more to lose next week.
So why does this matter?
Well, sometimes we assume that if we do nothing …
But what we forget is that just like small positive habits can lead to long term transformation (like the ladies here https://frucifit.com/who-else-wants-results-like-this/)
It can also work the other way.
There will always be Bank Holidays
Christmas (can I say that, yet?)
Lovely, tempting food…
And the only way to manage this and ditch the yo-yo dieting cycle?
Is to learn how to manage your relationship with food
Knowing that you don’t have to do it all to get results (in fact, imagine if we were consistent with 70% of what we set out to do?)
We just end up doing the same thing (binge and restrict)
So we’ve just been recapping some of the areas of our Food Freedom Programme with our current members in the past few weeks to develop a better relationship with food and feel in control again when it comes to food.
(Our Food Freedom Programmes Goes Live in September, reply with ‘Food Freedom’ if you would like more info)
Something that I have spoken about recently is a study
Where they looked at the parts of the brain that lit up when they asked people to:
Then imagine a stranger
Then imagine themselves achieving the goals they wanted.
In around 80% of cases,
The part of the brain that lit up when they would imagine themselves achieving their goal
was the part that also lit up when they imagined a stranger..
Suggesting that they did not recognise the ‘NEW ME’…
Maybe because the steps seemed too overwhelming?
So it didn’t seem possible?
You didn’t think you could ‘fit it in’?
“You worried it would be ‘too hard’?”
I get it..
And it’s why we break down the tasks into simple 5 minute daily tasks in our Food Freedom programme..
So you can do it even on your busiest, most stressful day..
And had this message from Sue, who’s been applying these techniques we will be sharing with you (see image)
Previously, we have only made these available to our members.
But, after giving away a sample one of our Done For You Meal Plans (which we do every single month inside our programme), I’ve had a load of messages from people asking if I had any of these in a book that you can hold, touch and make notes in (as they like to make notes and have their favourite recipes out in front of them).
So I thought I’d make this available today here at the link below.
It’s a 28 Day done for you meal plan, with easy, simple recipes which don’t have crazy ingredients that you struggle to pronounce
I get that you know what to do already…
So this is a Kickstart to give you ideas and help you with portion size, whether you live cooking or just want something quick and easy. It’s not a quick fix and something I will say is that none of the recipes should be on a pedestal…
That’s why I have included our meal maker portion size guide so you can clearly see how you can be flexible with your nutrition.
We have “cook from scratch”, “on the go”, our ready meal plan, and even recipes from our weekly members only Friday cooking where one of the ladies or myself shared a recipe and we cook it together.
Here’s what is included:
4 x 7 Day Done For You Meal Plans -including cook from scratch, vegan and veggie recipes, a quick / on the go plan and a ready meal plan
My 10 Golden Rules
Meal Maker Portion Size Guide
Shopping Lists done for you
Easy, Quick, Homemade, and Ready Meal Options
17 Brand New Recipes From The Fruci Fit Monthly Live Cooking