{"id":580,"date":"2017-05-05T16:03:27","date_gmt":"2017-05-05T04:03:27","guid":{"rendered":"https:\/\/kalem92887712.wordpress.com\/2017\/05\/05\/12-weeks-of-fresh-start-tips-from-nadia\/"},"modified":"2017-05-05T16:03:27","modified_gmt":"2017-05-05T04:03:27","slug":"12-weeks-of-fresh-start-tips-from-nadia","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2017\/05\/05\/12-weeks-of-fresh-start-tips-from-nadia\/","title":{"rendered":"12 weeks of Fresh Start Tips from Nadia"},"content":{"rendered":"

We recommend being on Fresh Start for at least 12 weeks to start seeing results. To support you on your journey, we\u2019ve created a tip for each day in these first 12 weeks.<\/em><\/p>\n

\n

\"\"
\n<\/figure>\n

1. We\u2019ve all heard it before\u2026 eat the rainbow every day! Non-starchy veggies? You can never eat enough of them!<\/p>\n

2. Aim for two servings of fruit per day to get all those vitamins in without eating too much as it contains sugar as well.<\/p>\n

3. Variety is the spice of life. Keep your eating exciting as well as healthy\u200a\u2014\u200atry at least one new recipe per week.<\/p>\n

4. You\u2019ve. Got. To. Chew! Count 20 chews for each bite until you\u2019re used to it.<\/p>\n

5. Focus your culinary adventures on cooking methods that don\u2019t require oil (or as much oil). Use your BBQ to add delicious smoky flavor.<\/p>\n

6. Needing to bulk up some of your recipes for kids or active family members? Try a baked kumara, some brown rice or a wholegrain bread roll. These are easy to have on hand!<\/p>\n

7. Starting out with a new exercise regime? Don\u2019t go crazy and kill yourself in the first week\u200a\u2014\u200aadd new activities and exercises gradually.<\/p>\n

8. Try a new form of exercise each month with a friend, you never know what you might like.<\/p>\n

9. While natural sugars such as honey are better, they are still not recommended in large quantities. Sweet = a Treat!<\/p>\n

10. Mindless eating can stack up the calories. Avoid picking at a few nuts here, a biscuit there\u200a\u2014\u200aall food should have a purpose of nourishment\u200a\u2014\u200aso serve that snack on a plate so you know exactly what and how much you are eating as your snack.<\/p>\n

11. Confused by labels? Stick to nude food. Food that doesn\u2019t come with fancy packages\u200a\u2014\u200abut from the land, sea and sky.<\/p>\n

12. Eating a good healthy breakfast with some protein, fat and fibre will help sustain you from the start of your day and reduce your appetite throughout the rest of the day.<\/p>\n

13. Weekend brunch out? Caf\u00e9 breakfast portions are typically HUGE! See if half-size portions are available. And, order something with eggs to avoid anything with too much sugar.<\/p>\n

14. Relax. Take a mindful moment\u200a\u2014\u200aor two! Stress can often lead to bad eating decisions. We schedule meetings, catch-ups and dinner dates\u200a\u2014\u200adon\u2019t forget to schedule some me-time to chill and keep your stress levels down!<\/p>\n

15. Herbs, spices and citrus\u200a\u2014\u200aflavour-bombs that will provide maximum flavour to meals with minimum calories<\/p>\n

16. Always take the stairs. But not the elevator!<\/p>\n

17. Avoid all food an hour before you go to bed for a good night\u2019s rest.<\/p>\n

18. Got fussy eaters at home? Get them involved in the cooking. If they feel like they\u2019ve helped, they\u2019re more likely to eat.<\/p>\n

19. Fill up your plate with vegetables first, THEN add protein and carbs. That\u2019s how we create our meals!<\/p>\n

20. Love your chippies? Try homemade kumara or kale chips for a more nutrient-dense snack. Yum!<\/p>\n

21. Eating healthy is about being prepared. Use Sunday to create a healthy schedule for the week. Hey, is it Sunday yet? Fresh Start is delivered on Sunday.<\/p>\n

22. If you like to weigh yourself, once per week is more than enough\u200a\u2014\u200athere\u2019s no point in obsessing!<\/p>\n

23. Do your exercise first thing in the morning to make sure you always have time to do it.<\/p>\n

24. Keep your food portion controlled. Hey, I can help with that! Each of our meals is under 450 calories.<\/p>\n

25. Love coffee? Order it black, smaller or with low-fat milk to keep those calories at bay.<\/p>\n

26. When you feel yourself overeat, think about why\u200a\u2014\u200athis may help you identify when you use food for reasons other than nourishment.<\/p>\n

27. To keep your body in a relaxed state, breathe deeply through your diaphragm\u200a\u2014\u200atake 5 minutes each day to lie down concentrate on your breathing.<\/p>\n

28. Layout everything you need the night before\u200a\u2014\u200ayour morning routine will be calmer and you\u2019ll have more time.<\/p>\n

29. Start winding down an hour before bedtime by dimming the lights, turning off technology\u200a\u2014\u200athese all provide the right cues to your body. Good night!<\/p>\n

30. Struggling for healthy lunches? Check out Fresh Start Lite 20\u200a\u2014\u200athe extra portions can be packaged for lunch the next day.<\/p>\n

31. Find a hobby! This will keep you focused on positive activity. My hobby? Stamp Collecting!<\/p>\n

32. Just like sweets, deep-fried foods are definitely a treat. We all love chippies\u200a\u2014\u200ajust not all the time.<\/p>\n

33. If you\u2019re doing exercise, having a snack on hand for afterwards is super important.<\/p>\n

34. Raw, natural desserts are still high in calories so enjoy in small amounts. Trendy treats are still treats!<\/p>\n

35. Temptation is always around us. Be sure to always have a healthy snack on hand.<\/p>\n

36. Find daily rewards that aren\u2019t based on food. Think of food as nourishment instead.<\/p>\n

37. Slow down! You cooked, so enjoy your efforts. It\u2019ll also give your brain time to realise you\u2019re full.<\/p>\n

38. Walking meetings are a great way to get some steps in at work\u200a\u2014\u200aand are often more productive!<\/p>\n

39. If you\u2019re introducing new foods to your family, be sure to have something they LOVE on their plate to start with.<\/p>\n

40. Eat at home as often as you can. Invite friends over, and show off your delicious and healthy cooking skills.<\/p>\n

41. Have short-term, medium and long-term goals. Then you\u2019ll always have something to celebrate!<\/p>\n

42. Instead of catching up with friends over drinks, catch up over walks. It\u2019s also a great way to show off your active wear.<\/p>\n

43. Do you hit snooze? Set your alarm and leave it away from your bed so you have to get up. Spot the alarm clock!<\/p>\n

44. Plant foods contain fiber which keeps you satisfied for longer. Make these your go to foods!<\/p>\n

45. Take the bus? Get off a stop earlier and walk the rest of the way\u200a\u2014\u200aa great way to increase your steps.<\/p>\n

46. Need a quick, easy breakfast? Smoothies are breakfast in a glass\u200a\u2014\u200aa good one should contain protein like nuts or seeds.<\/p>\n

47. Eating out with friends? Order first so you aren\u2019t influenced by everyone else\u2019s orders. Good tip that one.<\/p>\n

48. Choose an exercise you actually enjoy so you stick to it. Boxing? Dancing? Hiking?<\/p>\n

49. Still baking for the kids lunches? Freeze it in portions so you\u2019re not tempted.<\/p>\n

50. Remind yourself of your goals for the day each morning\u200a\u2014\u200athis will help you stick to them.<\/p>\n

51. The internet can be overwhelming!!! Don\u2019t believe everything you read or watch. Apart from this tip, of course. This is right.<\/p>\n

52. When you skip meals, your body often craves more calories later. Baaaaaaad idea.<\/p>\n

53. Want even more nutrients in your meals? Sneak vegetables in by grating courgette or carrot.<\/p>\n

54. Not hungry first thing? Take a smoothie, bircher muesli or hard boiled eggs with you to work to have a little bit later.<\/p>\n

55. Have kids, or nieces and nephews? Get more movement in your day by playing with them. Tag, you\u2019re it!<\/p>\n

56. Go outside your comfort zone\u200a\u2014\u200atry new things, and you may discover something you love to add as a staple to your diet.<\/p>\n

57. Enjoy all of the food groups! Learning balanced nutrition is more important that calorie counting when it comes to weight-loss.<\/p>\n

58. Need to chat to someone at work? Walk over to them\u200a\u2014\u200adon\u2019t just email!<\/p>\n

59. Best way to get active? Not <\/em>watching videos on the internet. Have you exercised yet?<\/p>\n

60. Food is visual. A beautiful plate and final garnish will make you excited to sit down and enjoy your meal.<\/p>\n

61. Eating out with friends? Order first so you aren\u2019t influenced by everyone else\u2019s orders. Good tip that one.<\/p>\n

62. For good quality sleep, limit caffeine to one small cup per day before midday.<\/p>\n

63. For good sleep during the week, don\u2019t drink alcohol as it\u2019s a stimulant. You won\u2019t feel as energised in the morning.<\/p>\n

64. Get friends and family on board! The more people supporting you, the easier your journey will be. Well?<\/p>\n

65. Are you thirsty? Often we confuse thirst for hunger. When you feel hungry, have a glass of water first.<\/p>\n

66. Sit a lot at work? Set a timer to ensure you get up at least every hour and walk around for a few minutes.<\/p>\n

67. Try one new mini-challenge each week like a green smoothie for breakfast. They\u2019re easily achievable and get you closer to your goal.<\/p>\n

68. Stock your pantry with healthy food\u200a\u2014\u200aavoid the temptation of naughty stuff at home.<\/p>\n

69. Go for a walk or a jog with your dog, or borrow a friend\u2019s. Just be sure to give the borrowed pooch back!<\/p>\n

70. Including protein in each meal will keep you satisfied for longer. Nuts, seeds, beans, or lean meats are great options.<\/p>\n

71. What\u2019s for dinner tonight? Tomorrow? A mean plan helps curb that last-minute dash to the takeaway.<\/p>\n

72. Don\u2019t let one day of indulgence turn into a month. If you have an indulgent meal, make sure your next meal is fresh and healthy!<\/p>\n

73. Have a busy day? Use exercise to bring balance to your day with a light walk or yoga session.<\/p>\n

74. If you can\u2019t imagine eating something for life, then don\u2019t eat it. Fad diets? They\u2019re a passing craze.<\/p>\n

75. Vegetables sticks as a snack while you are prepping dinner are great! Have these ready in your fridge at all times.<\/p>\n

76. Spend time with your family. Having fun and being happy are key to reducing your stress.<\/p>\n

77. Not feeling motivated? Listen to the Rocky soundtrack. You can\u2019t NOT move after that.<\/p>\n

78. Have an attainable weight loss range\u200a\u2014\u200aand think about how you\u2019ll celebrate when you get there.<\/p>\n

79. Plan ahead\u200a\u2014\u200amake a fitness schedule for the week, so you\u2019re more likely to stick to it.<\/p>\n

80. Have short-term, medium and long-term goals. Then you\u2019ll always have something to celebrate!<\/p>\n

81. Plated meals are easier to control than sharing platters.<\/p>\n

82. Keep going! Everyone loses motivation sometimes. Recognise this, and get back to your healthy routine.<\/p>\n

83. Eating out is a special occasion. If you\u2019re planning to order dessert, perhaps order an entr\u00e9e instead of a main.<\/p>\n

84. Going to an event where you\u2019ll be tempted by unhealthy options? Take your own picnic or snacks\u200a\u2014\u200aI bet they\u2019ll taste better!<\/p>\n

Click here to return to Fresh Start<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

We recommend being on Fresh Start for at least 12 weeks to start seeing results. To support you on your journey, we\u2019ve created a tip for each day in these first 12 weeks. 1. We\u2019ve all heard it before\u2026 eat the rainbow every day! Non-starchy veggies? You can never eat enough of them! 2. Aim […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2353],"tags":[1745,1746,1747,1847,1854],"class_list":["post-580","post","type-post","status-publish","format-standard","hentry","category-blog","tag-fresh-start","tag-health","tag-lifestyle","tag-my-food-bag","tag-nadia-lim"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/580","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=580"}],"version-history":[{"count":0,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/580\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}