Richard Health Coach

Check out my review of the study behind this story.

The study quoted by the Metro newspaper:
https://www.abstractsonline.com/pp8/ #!/20343/presentation/379

RichardHealthCoach.com

Aubergine Vegan Curry Recipe

Calories and Macronutrient Ratios
Serves 4:
Calories - 951
Carbohydrates - 70%
Fat - 15%
Protein - 15%

Ingredients

3 tablespoons rapeseed or groundnut oil
1 Large onion, chopped
1 fresh green chili, finely chopped
4cm ginger, peeled and finely grated
4 cloves of garlic crushed
300g cherry tomatoes, halved
1 ½ tsp salt
½ tsp ground turmeric
1 ½ tsp ground cumin
1 ½ tsp ground coriander
2 tbsp tomato puree
1 tsp sugar
2 large aubergines, quartered, then cut into 0.5cm thick slices.

150ml warm water

Thank you to:
https://meerasodha.com/recipes/aubergine-and-cherry-tomato-curry/

RichardHealthCoach.com

Tracking calories to help you lose fat and tone up.

1.
Use an online calculator to work out approximately how many calories your body uses per day on average and multiply that number by 7 for your weekly allowance.
Here’s one you can use:
https://www.calculator.net/bmr-calculator.html

2.
Decide how much weight you want to lose in pounds and divide that number by 3.5 (based on a weekly calorie deficit of 3,500 calories) to work out roughly how many weeks it will take you to hit your target.

3.
In this example scenario, you are aiming to eat 3,500 calories less than you need per week so take your weekly figure from point 1 above and minus 3,500 from that number. Now you will have the amount of calories that you are allowed every week to hit your weight loss goal.

4.
Then use some form of food tracker and try to eat a ratio of around:
Carbs – 40%
Fat – 30%
Protein – 30%
Again, you could use an online calculator to be more specific to your requirements.

5.
Lastly, think about factoring in diet breaks and then go for it!

Hope this helps!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308821/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
https://pubmed.ncbi.nlm.nih.gov/22735432/

RichardHealthCoach.com

Check out this homemade bone broth recipe!

Pretty tough press up variation. What’s the worst that can happen!

Sticking to New Habits.
Deciding that we want to change something in our life sometimes requires us to create and stick to new habits. Here is a condensed 3-minute research based video to help us learn how to stop giving up, on the new habits that we start.

Tips covered in this video to help you stick to new habits:
Visualisation
Pre-Habit Routine
Period in the Day
Meditation
Rewards

Additional information not covered in the video:
1.
Types of New Habits
We can organise habits into two main categories, there’s, Immediate goal-based habits and Identity based habits.

Immediate goal-based habits are short term targets that you want to achieve but may not necessarily do all the time, for example, trying to beat your highest daily steps score or cutting out sugar for a week.

Whereas Identity based habits are lifestyle changes like saying to yourself, I want to be a fitter person or I want to be healthier.

2.
Brain Chemistry
It might be helpful to know that we have four feel good hormones that normally give us that happy feeling after we do something we enjoy.

In terms of habits, the hormone dopamine is the one we’re interested in.

Dopamine is part of the brains reward system and can be the reason why we keep repeating negative behaviors like binge eating. This is partly because we experience repeated releases of dopamine every time we eat something that we like.

Understanding this can be useful and we can also use this information to our advantage by knowing that positive behaviors can tap into this same reward system too.

3.
Linchpin Habits
In some cases, you will find that some habits go hand in hand with each other, for example, exercise, food, alcohol, sleep can all affect one another.

Meaning if you are aiming to improve your diet and you already exercise, then focus on performing the exercise part regularly, as this will help with forming the new habit of eating well.

Or focus on sleeping at a good time of night to help with your energy levels the next day, to increase your chances of exercising, if that is your goal.

In other words, focus on other habits that you are already doing, which may help reduce the level of resistance to forming the new habit.

Good Luck with your goals for this year!

References
1.
https://onlinelibrary.wiley.com/doi/10.1002/ejsp.674

2.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5820126/pdf/nihms935084.pdf

Website
RichardHealthCoach.com

Sticking with the core theme, here is a great exercise for any intermediate gym goers 💪

Here's a great warm up to activate your glutes. Using your upper body strength means you won't fatigue your legs before your leg workout 👊

In case you're finding those press ups too easy...💪