Maybe you’ve mastered meal prep Mondays, and perhaps you even really look forward to eating leftovers. Good on you! This is key when you’re trying to eat healthy and make a habit of it.
The next step would be storage. Not only does proper storage in the fridge keep your food from spoiling too soon, but it’s a factor in health.
Many tupperware and food storage containers have some sneaky qualities to them that can take away from our healthy meals. If you’re going to put the work into batch cooking and packing away your bounty all tidy and organized, you may as well do yourself justice and invest in some proper food storage containers.
Here, we’ll discuss what makes a healthy, non-toxic choice and recommend some of our favorite brands for all your tupperware needs.
If we can encourage one positive change in your food storage mechanisms, let it be that switching from plastic to glass is a big service to your body and your food. Let’s chat about why.
Heat. Heat and plastic do not mix. It’s good to let your food cool before storing it in general, but it’s especially important with plastic. Plus, glass storage containers can often be easily transferred to the oven or microwave without presenting an issue. Beyond safety, this makes heating up leftovers really easy.
Chemical leaching. Along with heat which can increase the chemical output, chemical leaching is bound to happen with plastic tupperware. You can read more about the specifics in the next section, but most plastic containers will leach over time with repeated use. Naturally, we want tupperware that can withstand the test of time. Speaking of time…
Safe plastic is relatively new. Tupperware claims to have been producing BPA-free products since 2016 – not so long ago! If you’ve got some ancient tupperware sitting around, it’s doing you more harm than it is good. Besides, it’ll be nice to do some revamping in your kitchen stock.
BPA-free: what does it mean?
While this label is promising, and you’re going to come across it over and over while sourcing new kitchen storage containers, it’s good to get some clarifiers for what labels truly mean something.
The same goes for sourcing meat, in particular. You’ll see labels that seem favorable, but what is the difference between free-range and pasture-raised? It’s good to know what these regulations entail, and the dirty details.
BPA, otherwise known as bisphenol-A mimics estrogens, thus being thought to cause some serious health issues over time. With our constant exposure to BPA from plastic tupperware, water bottles and aluminium cans, it really does add up.
Unfortunately, many BPA-free labels are misleading. In some research, even products with the label contained estrogen-like properties. As we mention above, it’s important to remember that BPA-free can be a good indicator of a safe product, but it can’t always be trusted to stay that way with extended use of the product.
The risks of BPA
Some risks include asthma, cancer, infertility and genital deformity – yikes! To elaborate on the latter, its sexual side effects are undesirable to say the least – especially considering things like egg and sperm count can be reduced even with minuscule amounts of BPA in the body over time.
It’s best not to take your chances. Considering how much our hormones determine our overall health and wellbeing, exposure to synthetic estrogens is best eliminated as thoroughly as possible.
This study links BPA to depression in children, even with BPA exposure in the womb, proving that its effects can be detrimental before birth. If that doesn’t change you mind, we don’t know what will.
Even more convincing is the idea that the way the ill effects of BPA “reprogram” our cells can impact our children and our grandchildren. The consequences can be passed on from generation to generation, so not only will replacing your plastic do you a favor, but it will keep your family strong for years to come.
Other consequences of its hormonal disruption within the endocrine system include early puberty in growing children, hyperactivity (particularly in young people), increased risk of obesity and a compromised immune system.
Safe bets: our product recommendations
Now that we’ve scared you out of plastic containers, let’s talk about how you can upgrade. These are investments, and they will serve you time and time again. Ideally, your food storage solution is also a ‘buy it for life’ deal.
We’re talking sturdy, unbreakable, truly BPA-free options that can take a little heat.
Glasslock containers
This is the number one storage solution. You can opt for a 3-piece set in a variety of sizes (by ounce capacity) or you can choose a variety pack with 9 containers if you have a lot of gear to replace.
They’re airtight and leakproof, contain zero BPA, and they will easily transfer over to the oven or the microwave. They’re also dishwasher-safe, so clean-up is super simple.
It’s made of soda ash and limestone, which are great ingredients to look for when sourcing safe tupperaware. Finally, Glasslock is stain and odor-proof which gives it a good upperhand on plastics which retain strong food scents and color.
These are FDA-approved safe, which is a good indicator of a reliable choice; many brand’s packaging are not! Bonus: it can withstand a pretty far drop, so clumsy chefs – these are safe in your hands.
ECOlunchbox bento box
If you’re packing lunch, this bento box can’t be beat. It’s tidily organized in a stacking system that manages to hold about 1.5 cups of food! It allows equal space for all your dishes, so you can mix and match leftovers with ease.
They’re reminiscent of ‘tiffins’ in India, where they’ve been used for a long time. Catching up with the times is in style with this stainless steel lunchbox; it’s non-toxic and plastic-free.
We hope you learnt something new about safer, healthier food storage devices. If you have a favorite brand or tupperware, share your recommendations with us below in the comments!
What makes a veggie or fruit versatile? There are a few factors we’re taking into account today. First, the produce can be eaten raw and on its own. Second, it can take on both sweet and savory recipes with ease.
I mean, who could complain about some secret veggies hiding out in dessert anyways? We all need an excuse to indulge. Finally, these veggies have the ability to take on the texture, taste or cooking purpose of many unhealthy ingredients from wheat to sugar.
These are our favorite produce items to have handy for a huge variety of recipes, and perhaps the most ingenious veggies of them all (with one fruit – spoiler alert!). If you’re creative in the kitchen, these staples are your best friend!
Cauliflower
Oh cauliflower – we love you so. This crucifer has to be one of the most versatile veggies, if not the most. If you do enough cooking with the stuff, you can make bready foods and doughs, fried delicacies, rice, mash and more.
Plus, it’s easy to hide out in baked goods too! It’s neutral flavor and color give it an advantage, and it’s super healthy for you. It packs a punch of fibre to keep digestion in good standings, gives you some solid vitamin C and even has a bit of vitamin K.
Casserole. Cheesy, ooey gooey, bready casseroles are a classic comfort food. They’re easy to make, but they often contain wheat, dairy and processed ingredients. Cauliflower can stand in for pasta or noodles, to add gorgeous texture that soaks up the flavor; or, serve as the mash on top of a shepherd’s pie like this recipe from Heather Christo. Try this sausage and cauliflower casserole from Paleo Grubs.
Cauliflower rice. It’s as simple as chopping up some florets and tossing them in the food processor. If you don’t have one, you can simply use a grater or your ninja knife skills to create a perfect rice-like texture. It’s easy to use in stir-fries, Asian dishes or as a bed for a simple roast. It also makes a lovely addition to an Indian dal, like this pumpkin-infused recipe from Eat Drink Paleo. Oh, and you’re a fan of couscous, cauliflower is perfect for that too. Check out this fragrant Moroccan ‘couscous’ recipe.
Tater tots. Minus the potatoes, of course. Cauliflower makes a great substitution if you’re cutting back on carbohydrates. Try these cheesy broccoli cauliflower tots from Living Chirpy.
Cauliflower bread. No, it’s not real bread, but it is low-carb and good if you’re avoiding wheat. Plus, the act of making bread out of cauliflower is pretty empowering. We have a great recipe for low-carb cauliflower bites on our blog, or you can try this recipe for cauliflower flatbread, or cauli buns from MJ and Hungry Man.
Pizza crust. It’s not delivery – it’s cauliflower. You can stack up your favourite toppings on a good-for-you crust without feeling guilty. Everyone loves pizza. Indulge wisely. Check out our favourite paleo-friendly crust recipes, including ideas for cauliflower.
Hashbrowns. Basically, if you can make it with potatoes, you can also make it with cauliflower. Test out the theory at brekky with this hashbrown recipe from Wholesome Yum.
Buffalo cauliflower. Buffalo chicken wings are all the rage, but if you want to add some veggie action to your plate, you can junk up some cauliflower with buffalo sauce, roast it to get that crispy flavor and dip… the dilemma is bleu cheese or ranch! Try this recipe for crack cauliflower. Warning: it’s highly addictive!
Soup. Cauliflower can do creamy – it’s just in its nature. Blending it into a soup is another way to forgo potatoes and still get that same consistency. Irena over at Eat Drink paleo has a great dairy-free cauliflower soup to try.
Roasted. Snack or side dish, some oil, salt and pepper go a long way with cauliflower and a hot oven. Try roasting the entire head at once – especially for entertaining.
Mashed. Steam it and mash it. Simple as that! Don’t forget a healthy glob of grass-fed butter. Just as good as mashed potatoes with far less carbs. Winner, winner cauliflower dinner!
Zucchini/Courgette
Zucchini or courgette is best known for its ability to noodle-fy (if that’s a word, of course), but it goes far beyond that. Even if it were just limited to noodles, just knowing that we can dig into hearty pasta dishes without loads of carbs is good enough.
Summertime brings big garden bounties of the stuff, and it’s easily added to veggie roasts, egg bakes and scrambles, and Italian cuisine. Oh, and bread. Zucchini bread is a classic!
If you want to get in more greenery, here are our favorite zucchini ideas.
Zucchini noodles. Otherwise known as zoodles, you can top yours off with your favorite sauce. Bolognese, Arrabbiatta, or Alfredo – it’s all good. Dress up your base like your favorite pasta dish, and it’s on. You can even customize the width of your noodles to match your taste preference. Angel hair or linguine? You decide! Alternatively, you can keep it fresh with this no-cook option for pasta salad with avocado sauce from Simply to Thrive.
Zucchini bread. This is no secret – zucchini has been hiding out in sweet and savory slices for a long time now! We love the addition of veggies to dessert or something decadent. Keep it grain-free with this recipe from Detoxinista, or take the sweeter route with this chocolate chip zucchini slice.
Zucchini muffins. If you can make bread out of it, you can probably make muffins too. Try these zucchini and sun-dried tomato bites for a savory breakfast, or these paleo banana and zucchini muffins from Ambitious Kitchen for a sweet treat.
Chocolate cake. If veggies are your excuse to dig into a slice of chocolate cake, we’re totally on board with it. Zucchini lends texture to a soft, moist, chewy dessert much like it does bread. It gives it some bulk, so it feels like you’re eating a little more… right? Try this gorgeous cake from The Healthy Foodie.
Zucchini lasagna. Skip the noodles for some lean, green layers instead. It really lightens up the dish so you can have your cheese and eat it too. This classic zucchini lasagna from Oh Sweet Basil will totally hit the spot, or you could do it up “roll-style” in this easy-to-make recipe from Primavera Kitchen.
Sweet potato
We’re not knocking on plain spuds by any means, but their sweeter and more colorful cousin is a darling in the real food world. Not only is it packing in some extra nutritional benefits as one of our most beloved superfoods, but it works well in an array of recipes that are downright mouthwatering.
From breakfast to dessert, these are some of the most inventive ways we’ve found to use sweet potatoes.
Sweet potato toast. This is a tend we never want to die. We like loading up slices of sweets versus slices of bread with our favorite toppings. It’s nice for a little ABJ action (almond butter and jelly) or smashed sardines with chives on top. Really, whatever your toast preference, it works. Check out more ideas here.
Stuffed sweets. Much like toast, a blank baked ‘tater is a blank canvas for serious food art. The stuffed potato is super cosy, so if you’re craving comfort food, check out some of HBF’s chosen recipes including buffalo chicken and dessert-stuffed sweet potatoes.
Brownies. Sweet potatoes are sweet hence the name, and they’re starchy. This makes them the perfect candidate for whipping up healthy desserts. If you didn’t already know, they pair exceptionally well with fudgy chocolate for a gluten-free brownie you can get DOWN on. Get serious with these paleo sweet potato brownies that will blow you away.
Sweet potato noodles. If you want something more substantial than zucchini noodles, get your spiralizer out and make some sweet potato noodles instead. They can be lightly roasted or pan-fried and served with your favorite sauce from slow-cooked bolognese or a creamy spinach and cashew nut sauce, like this recipe from Pinch of Yum.
Sweet potato fries and nachos. Sweet potatoes are perfect for turning your average junk food into something more nourishing and healthy. We love oven-baked sweet potato fries, and you can even make nachos using sweet potato crisps. Try this recipe for paleo nachos from Eat Drink Paleo, and these Cajun baked sweet potato fries from Minimalist Baker.
Other ideas include sweet potato mash (great on a Shepherd’s pie), sweet potato breakfast hash, or sweet potato pancakes.
Avocado
Oh, avocado. It holds a special place in our hearts, and that’s why it ended up being the only fruit on our list. It’s not that we don’t like the rest, but with its boost of healthy fats and creamy texture, it brings a lot to the table including more chocolate – clearly a contributing factor to any given food’s versatility.
We like it in the morning and we like it in the afternoon. We like it any time of day, and here are a few of our most adored ways to eat avocado.
Avocado toast. If we know one thing in the healthy food-o-sphere, it’s that avocado is the new butter. Okay, we love butter too, but if you want your slice of sourdough to look cafe-worthy and Instagrammable, smashed avocado is the way to go. If you’re feeling crazy, add some chili flakes and a poached egg, or perhaps tomato slices and sea salt.
Smoothies. Banana is often thought of as the end-all, be-all of creamy smoothie-making, but avocado makes a great substitution if you want to cut down on sugar in the AM. Its buttery yet neutral flavor pairs well with fruits, and you won’t even notice it’s there. Try this green smoothie bowl jam-packed with nutrient-dense goodies, or this tropical coconut and lime slushie.
Chocolate mousse. Chocolate pudding is delicious, but it’s either a bit on the rich side from homemade with loads of sugar and dairy, or it’s coming from a box. We like to take the middle ground. Avocado pairs well with chocolate – didn’t we mention that? Blending it with some raw cacao and natural sweetener like honey or stevia makes a decadent and satisfying mousse. You can thin it out with some liquid if needed, and add other powders or flavors you like.
Pasta sauce. Creamy Alfredo or otherwise cheesy sauces for pasta can be out of the question depending on whether or not you avoid dairy. Avocado makes a really good substitute, while still offering up some serious creaminess and richness. Here’s a zesty and simple recipe from Oh She Glows.
Stuffed avocados.
Salads. Adding avocado to any salad will make it more satiating and will help your body to absorb all those fat-soluble vitamins you’ll find it your salad ingredients. Avocado goes well with a simple Caesar salad, Mexican cobb salad or an Italian Caprese.
Stuffed avocado. Well, since stuffing vegetables is a bit of trend, we are not surprised that stuffed avocado is big in 2017. You can create many gorgeous variations using your favorite fillings from creamy tuna to spicy chicken, crab or prawns. Check out these 15 stuffed avocado recipes.
Plantains
Oh, plantains. While the banana is a fruit and the plantain looks a lot like one, it’s actually considered a starchy vegetable. It works wonders in the kitchen, whether you crave salty or sweet.
From chips to fluffy stacks of pancakes and waffles, to tostones and bread, plantain is plenty versatile. It’s also inexpensive and easy to work with, so let’s talk about the many ways you can use this tropical wonder.
Chips. These are an awesome snack to tote on a long day or bring to the couch for a cosy snack during a movie. Dip ’em in salsa or mashed avocado, or top off with slices of lunch meat or tuna. You can make them at home, or buy a clean brand here.
Waffles. Bust out the ol’ waffle iron for some grain-free Belgian-style waffles. Top with some whipped coconut cream and berries, drizzle with syrup or spread ’em with nut butter. Here’s a good go-to plantain waffle recipe.
Pancakes. Stacks on deck when you’ve got plantains handy. They give flapjacks perfect texture with plenty of fluff. Just bring some maple syrup to the table and tuck right in. Try these paleo cinnamon plantain pancakes from What Great Grandma Ate.
Tostones. This is a Puerto Rican dish, and it’s basically smashed plantain slices that are twice-fried. Yeah – they’re really freakin’ good. You can use avocado oil to fry them for a healthy alternative to french fries. Dip in aioli or guac for a tasty side. Try these plantain tostones with avocado ranch from Paleo Running Momma
What’s your favourite versatile produce? Tell us what recipes you’re most looking forward to making, and share this article if you liked these ideas! Share this post on Pinterest from here.
You know what time it is? Meal prep time! It’s kinda, sorta one of our all-time favorite things here at Happy Body Formula. It’s the cornerstone of getting healthy and staying healthy, if you ask us.
That’s one of the reasons we create our make ahead meal plans. We find people’s major gripe with continuing a healthy lifestyle being that pesky desire to reach for the easiest thing when the hunger hits.
Turns out, this generally isn’t a wholesome, balanced meal.
Enter meal prep. Imagine this: containers stocked with veggie side dishes, pre-made and pre-portioned protein, freezers full of soups, stews and broths, frittata slices that you can easily walk out the door with in the morning.
The trick is truly creating your own convenience, and that is why we prep!
Before you get started, if you want to make meal prep a habit, we highly recommend stocking the kitchen with a few cooking essentials..
BPA-free tupperware set. We prefer glass over plastic. If you’re going to batch cook, you’ll need a safe place for all your food to rest! Getting a set that has a variety of sizes is the way to go. We love this snapware 24-piece BPA-free glass tupperware set if you want to make the switch to glass storage. It’s a fantastic set that should suit most needs and for a great price.
Slow cooker. The best meal prep recipes are ones that you can set to cook and forget. It can be as easy as dumping a mess of protein, veggies and liquid into the pot and pressing a button to yield something delicious, versatile and freezable. We love a good old Crock Pot slow cooker, or if you want to invest a bit more and upgrade to something more functional that allows for faster cooking, you have to check out an Instant Pot. You can use it as a slow cooker, pressure cooker, and a yoghurt maker!!!
Eco-friendly lunchboxes. We love the ECO stainless steel, three-in-one lunchbox. It is the perfect way to pack your lunch and keep your sides separate, so they don’t mix and say go soggy. It’s BPA-free and totally non-toxic. Plus, it’s cute!
Now, we’re rounding up 15 recipes that are perfect for making ahead of time. May you find your inspiration to get in the kitchen and batch cook!
1. Grain-free apple cinnamon granola
Granola is definitely a convenience food, but the store-bought stuff is generally packing in loads of sugar under the guise of whole grain, gluten-free and good-for-you labels. Instead, make it at home!
This version is grain-free, boasting healthy fats and a protein punch with nuts and seeds of choice. It’s a good pantry staple for busy mornings and picky kids alike. Get the recipe from Raising Generation Nourished.
2. Paleo breakfast casserole with bacon & sausage
Frittatas are the best thing to prep. They taste good both cold and hot, and you can literally run out of the door with a slice in hand. This is loaded with sausage, bacon, sweet potatoes and kale so you’re not missing a beat in terms of nutrients.
Here’s another sweet option for brekky without any added refined sugar. The apples and sweet potatoes lend their natural sweetness to this bake, which you can easily heat up in the AM.
It contains fat and protein from coconut milk and eggs, so it’s great fuel. Get the recipe from Paleo Running Momma.
4. Chicken apple sausage patties
Homemade sausage is great. You can cook it and freeze it that way, or freeze them raw to defrost and cook later. You can use chicken, pork, turkey, or a mixture of both and flavor it how you like.
It’s a versatile way to get some protein first thing in the AM without giving it a second thought. Try our recipe for chicken apple sausage, which is gluten-free, paleo and AIP friendly.
5. Easy roasted root veggies
Roasted roots are one of the tastiest foods on the planet (yes – this is an objective opinion). It’s the perfect blend of sweetness in your savory, and it’s such an easy way to add some hearty and healthy starch to dishes.
It’s a nice base for eggs in the morning, or you can add sausage if you want to up the protein. Get the recipe from Eating Bird Food.
6. Mustard roasted brussels sprouts with bacon
Roasted brussels and bacon are a match made in heaven. When you add tangy mustard and crunchy pepitas into the mix, things get really freakin’ good.
This is a lovely veggie side with some healthy fats baked in, so all you need is simple protein to make it a complete meal. They’ll warm up nicely in the oven. Get the recipe from How Sweet Eats.
7. Mexican naked burrito bowls
This complete paleo meal is basically a bowl of make-ahead foods. Keep taco meat, roasted veggies and fresh avocado and salsa on hand, and you can easily pack a “burrito” for lunch – no tortilla required.
You could even add some pre-cooked rice or cauliflower rice beneath. Get the recipe from Eat Drink Paleo.
8. Salmon salad with ginger & honey dressing
Here’s a three-part meal prep dish you can easily make and repurpose if you’d like. Toss up the base, whizz up some delicious dressing and bake a few salmon filets for good eats. This makes the perfect office lunch to pack in your lunchbox.
Stew is a great meal to prep ahead of time – especially when it turns out to be a complete meal. This one has plenty of veggie action, protein and healthy fats from the chorizo and big flavor.
You can generally store things in a liquid quite well in the freezer, and this dish is no exception. Get the recipe on our blog.
10. Cobb salad from Healy Eats Real
Cobb salad is a lunch staple. Just cook up some bacon, chicken and boiled eggs at the beginning of the week and toss this masterpiece together for lunch or dinner the next day. Get the recipe from Healy Eats Real.
11. Creamy sweet potato & broccoli soup
Soup is an obvious meal prep darling with its wonderful capacity for cold temps (we’re talking about the freezer!) and an uncanny ability to be even better the next day.
A blended soup is a nice canvas for additional veggies, protein and toppings. This sweet potato soup is easy and affordable to make in big batches. Get the recipe from Perchance to Cook.
12. Dairy-free butternut squash lasagna
Lasagna is a batch cooking staple. This variation is grain-free, instead using butternut squash for the noodle layers. It’s also dairy-free.
You can easily store it in slices in the freezer, or just cut into it for dinner every night because you won’t get sick of these leftovers. Get the recipe from Anya’s Eats.
13. Smoky slow cooker BBQ pulled pork
Pulled pork is cheap and easy to make in big batches, especially with the slow cooker in the picture. It pairs beautifully with most any veggie, over mashed cauliflower or cauliflower rice or stuffed inside of baked sweet potatoes.
Once again, the slow cooker steps in to make healthy meal prep a total breeze. Simple shredded chicken can be used for mayo or lettuce-based salads, a protein addition to any soup, a filling for lettuce wraps or burrito bowls.
The sky is the limit. Get the recipe from Fed & Fit.
15. Sweet & sour meatballs from Food Faith Fitness
Meatballs are a perfect batch cooking staple. There are so many different ways to make them with different types of mince, spices and sauces. This sweet and sour variation should help keep things interesting, and they’ll freeze nicely.
Experiment with your favorite flavors! Greek, Italian, Asian – you name it. Get this recipe from Food Faith Fitness.
Tell us your favourite meal prep recipe! Which ones on our list are you excited to share with us? Comment below and share with a fellow batch-cooking friend. Also, make sure to check out our FREE 7-Day Make Ahead Meal Plan & Challenge.
If you ask what exercise you should master for the rest of your life, we’re gonna say it’s the squat. It’s a full-body exercise, and it addresses far more muscles than the glutes, which is what the squat is known to do.
It’s a dynamic and powerful movement that almost anyone can do, if modified properly. You can build on it, too, so there is always room to progress.
Today, we’re covering the benefits of squats, the basics of how to do them properly and we’re giving YOU a challenge. Are you up for it?
Why the squat benefits the entire body
The squat might seem like a booty-centric exercise, and it totally is. Truly, though, it works pretty much every muscle in the body. A properly executed squat will actually release hormones – the human growth hormone and testosterone, to be precise – which help our bodies to build muscle.
In essence, squatting can help us to build muscle as we do other exercises. It’s pretty cool, and that’s part of the reason why we think this is the exercise you should master above the rest.
Glutes. Your bum is one of the two primary muscle groups that the squat works. When you come up from a proper squat, the glutes should be tight and engaged, like you’re squeezing them together. You will feel it the next day!
Quads. This is the other primary group of muscles you’ll engage. You want to power up your squat by making sure your quads are doing much of the work.
The squat also begs you to keep your core tight and your back/shoulders straight. While this is mostly important for proper form and avoiding injury, it can help strengthen your core.
Squats also improve mobility in the ankles, knees and hips. If you practice the squat enough, you’ll begin to understand where your weakness lies! Hitting depth is more a matter of mobility than it is strength, so increasing flexibility and range of motion are a huge benefit of many exercises.
It’s a great anti-aging exercise too, as squatting is a movement that we perform in our daily life, and you want to be able to do it without aches and pains well into your 90s.
This image shows the muscle groups most used when you squat. If you add some weights, then you can also include a few more upper body muscle groups.
THE BASICS OF THE SQUAT
Let’s take things step by step. The squat is only effective if you do it right, so don’t neglect mastering the art! Form is incredibly important, and centralizing the movement to activate the proper muscle groups is a fantastic way to affirm you’re doing it correctly.
In other words, you should feel the burn.
Begin in a standing position with your feet around the same width as your shoulders.
Move the hips back and bend the knees at the same time to descend into squat position.
Keep your back straight, knees and feet facing forward and heels on the ground. Keep your arms out straight, and your chest and face forward.
Your knees should not go over your toes at the bottom but rather be in line with your toes. Imagine drawing a vertical line from your knee to your third or fourth toe. It should be a straight line. If your knees go too far forward over the toes, bring them back in line; if they rotate inwards, make sure to open them up so they are in line with your feet and toes. Ensure you’re keeping your back straight in position and your spine long, don’t collapse forward too much.
Return to the standing position, using your quads to power up and squeezing the glutes as you get back to the standing position.
There are two ways to squat – parallel and below parallel. In the illustration above, you see a squat at parallel which means you’re bending at around a 90-degree angle at the hips. A squat at below parallel (see below) – otherwise known as “ass to grass” – means your bum will touch the back of your calves.
Neither of these is right nor wrong. Your ideal squat will depend on whether or not you’re bearing weight, the weight you are bearing, your mobility and/or your level of fitness overall.
You’ll know when your squat is wrong
Photo: Fix.com
Some common mistakes can easily be identified by pain. Overall, your squat should not feel painful. Take notice if you feel strain in your ankles, knees or hips i.e. the places you’re going to be hinging and adding stress to.
Your knees should point outwards (like your toes are) and not cave in nor flop out. Your ankles should also remain tight and stable, as you’re relying on their balance to keep you down and pull you back up.
Your hips might feel tight and sore, which is why stretching, foam rolling and rest days are important. In this case, you can move your feet out a little further in starting position, which tends to take some of the pressure from the hips during the exercise.
Another mistake that can make your squat ineffective and feel far less pleasant is leaning too far forward in squat position, descending too quickly (especially when bearing weight), releasing tension in the core during the exercise or straining your back.
Squatting with weight is an easy way to back injury in particular, because a heavy bar on your shoulders makes you want to arch your back inwards. Avoid this at all costs – even during body weight squats.
All in all, your entire body should be engaged, tight and straight. You don’t want your position to change at all during the exercise.
This is that below parallel squat we’re talking about. Rushing your descent or ascent can be outright dangerous, so if you really want to practize form and get a good burn, this is IT.
You want to reach depth while keeping your back straight and knees from walking. Take it easy, which will really encourage your muscles to engage.
Pulse and pause squats
At the bottom of your squat, pull the glutes up to pulse the primary engaged muscles, including the quads. Pause at the bottom focusing on serious stability, and return to the starting position.
Against the wall squats
If you’re feeling tight in the hips or like your form is lacking, this is a brutal variation that will help you to master your form as well as get in a good workout. Stand with your back pressed against the wall, and your feet about three feet away from it.
Your goal will be for your knees not to bend past your toes, so adjust form accordingly. Continue in squat position until your thighs reach horizontal, so hips will be around at a 90-degree angle.
The pistol squat
Image from WikiHow
This is the one-legged squat, and it’s tough stuff! You’ll want to maintain the same exact form, but you’ll only use one leg. As you move into the squat position from starting position, you’ll lift your leg up from the floor.
At the bottom of your squat, your leg will stick straight out. This is the squat in the photo above. You will also want to use your arms to keep your balance. The beginner’s version of this exercise could include a bench to rest your bum on when you hit depth.
This one is fantastic for the inner thighs which is a pretty popular “problem area.” This squat simply assumes a different, wider stance starting position. The feet will be wider than the shoulders, which we mentioned above can be great for those who experience limited mobility at their hinge too!
Simply come down, keeping the same standard and safe squat form, and pull back up. You’ll feel more engagement in your inner thighs in this position than you do your quads.
Jump squats
Image from Burnit.com
This is simply a squat, except every time you return to starting position, you’ll jump at the top. A helpful tip is to reach your arms up as you jump to keep rhythm and balance in-tact.
This is tough, but it’s a great addition to high-intensity interval training.
Narrow squat
Unlike the plie squat, the narrow squat asks you to take your feet in much more closely to one another. Place your feet side by side and assume squat position.
It won’t feel so natural, so pay attention to your form, making sure it isn’t differing. It can be a challenge to hit depth on this one while making sure your body stays tight and forward-facing.
ADDING WEIGHT TO YOUR SQUAT
There are many ways you can increase the intensity of your squat by adding weight. Whether you have access to a full gym or you’re more of a workout-at-home kind of person, adding weight can be great for adding muscle, toning up and just challenging yourself overall.
The barbell back squat
This is the variation pictured above. Generally, you’ll be in a rack which provides some safety measures (i.e. bars to rest the weight if you fail your squat). You want to place the bar on your back.
No matter how much weight is racked on either side, this should not hurt; it should rest in between your shoulder blades comfortably. Then, you want to bend at the elbows and hold the bar from behind.
The width of your arms will vary, but don’t hold them too wide. Finally, you will resume your squat with even more of an emphasis on form. You should always begin this exercise by warming up with just the bar, gradually adding weight up to your working rep weight.
Image from MyProtein.com
Kettlebell squats
Kettlebells are an amazing tool, and you can easily (and affordably) add one or two to your home gym – even if you’re strapped for space. The kettlebell offers a few weighted squat options.
First, you could practice goblet squats. You will rack your kettlebell up with one arm, and hold it with both, elbows bent, in the centre of your chest. Then, you will squat as usual. This can actually be super helpful in hitting depth, as it’s both centred and weighing you down.
Alternatively, you can rack two kettlebells from the floor in either arm, and do a double kettlebell squat. Ouch! It burns. So good. Read more about our favorite kettlebell workouts.
Image from Oxygenmag.com
Dumbbell squats
These work in much the same way as kettlebells. You can do goblets or double kettlebell squats in much the same way. With a dumbbell, you’ll want to hold it in the middle.
The purpose is the same, roughly – to balance, centre and weigh you down. For a double squat, you want to hold the bells in the middle right above your shoulders.
Image from Stack.com
Sandbag squats
The sandbag is a functional fitness tool that you can DIY or buy, like this one here. You want to start by picking up the sandbag in a “bear hug” fashion from the ground, holding it tightly in front of you.
Then squat as normal, and bring it back up.
Take on the 30-day squat challenge!
And now for the challenge! You could devise something based on the above, starting out with just basic squats and increasing the repetition each day; then moving into including some variations and then advancing to adding some weights as well.
You can always add weight to the body weight squats if you have access to it, or if you are working at a gym with a barbell. For the sake of accessibility, there will be no barbell-specific workouts in our challenge.
You can choose to do your workout all at once, add in the squats on top of your current routine or just aim to meet your quota throughout the day. Commercial break squat intervals are a totally valid way of getting in those reps!
Break it down and modify the challenge into manageable chunks for your fitness level and time restraints.
If you’re doing each day’s exercises in one go, feel free to break them down into sets and allow a short rest in between moves.
Before doing a full set of daily squats, it’s a good idea to warm up by doing a minute of start jumps on running on the spot. Stretching at the end of the session or at the end of the day will help to prevent muscle soreness and recovery.
Below are some basic stretches for the muscle groups worked during a squat.
30-Day Squat Challenge
Day 1: 30 basic body weight squats (these can be done in 3 sets of 10)
Day 2: 25 basic body weight squats + 10 low and slow squats (these can be done as sets of 10 + 15 + 10 )
Day 3: 30 basic body weight squats + 10 pulse and pause squats + 5 low and slow squats (these can be down as 2 x 15 sets + 10 + 5)
Day 4: 30 basic body weight squats + 10 jump squats + 10 wide-stance plie/sumo squats
Day 5: REST DAY
Day 6: 35 body weight squats + 20 wide-stance plie/sumo squat + 5 low and slow squats
Day 7: 40 body weight squats + 20 narrow squats + 5 jump squats
Day 8: 50 body weight squats + 15 low and slow squats (add weight if possible)
Day 9: 50 body weight squats + 20 wide-stance plie/sumo squats (add weight if possible)
Day 10: REST DAY
Day 11: 50 body weight squats + 25 narrow-stance squats (add weight if possible)
Day 12: 60 body weight squats + 20 jump squats + 5 low and slow squats
Day 13: 65 body weight squats + 20 pulse and pause squats + 10 wide-stance plie/sume squats (add weight if possible)
Day 14: 70 body weight squats + 20 against-the-wall squats (pause for 5 seconds) + 5 low and slow squats
Day 15: REST DAY
Day 16: 75 body weight squats + 25 low and slow squats (add weight if possible)
Day 17: 80 body weight squats + 30 jump squats
Day 18: 80 body weight squats + 35 wide-stance plie/sumo squats (add weight if possible)
Day 19: 85 body weight squats + 35 pause and pulse squats (add weight if possible)
Day 20: REST DAY
Day 21: 90 body weight squats + 20 against-the-wall squats + 10 wide-stance plie/sumo squats (add weight if possible)
Day 22: 90 body weight squats (add weight if possible) + 20 single leg/pistol squats (10 each leg, using a chair for assistance)
Day 23: 90 body weight squats + 30 jump squats + 20 wide-stance plie/sumo squats
Day 24: 100 body weight squats + 20 single leg/pistol squats (10 each leg, using a chair for assistance) + 30 pause and pulse squats (add weight if possible)
Day 25: REST DAY
Day 26: 110 body weight squats + 50 wide-stance plie/sumo squats (add weight if possible)
Day 27: 115 body weight squats + 30 against-the-wall squats (5 second pause) + 15 narrows squats (with weight)
Day 28: 120 body weight squats + 30 against-the-wall squats (5 second pause) + 20 single leg/pistol squats (10 each, using a chair)
Day 29: 125 body weight squats + 30 low and slow squats + 30 jump squats
Day 30: REST DAY (and your final day!)
It might look tough, and it will get challenging, but we are sure you can do it! Are you ready to take on the challenge? Share this with your friends to recruit some workout buddies and keep each other accountable.
One of my favorite countries to visit is Spain. I love the sunshine, the happy Spanish people and the wonderful outdoors of this country.
If you’ve ever travelled through Spain while trying to stick to a more or less paleo – or even grain-free or gluten-free diet – you would know that in Spain… it ain’t that easy.
Spanish people love bread – maybe even more than the French. Everywhere you go, bread is served either with the dish or as part of the dish. Tapas is notoriously bread heavy.
Don’t worry – it’s not all bread! You can get fabulous pimentos de padron (fried green peppers with sea salt), jamon, grilled octopus and the famous Spanish tortilla.
Tortilla is essentially a potato frittata, and it’s my go-to staple while I’m in Spain. You can pick up ready-made tortilla in every supermarket, and you will find it on every menu.
For me, it’s the answer to a grain-free bread alternative. I get a few protein and vegetables dishes with some tortilla, and I have a great, satiating meal every single time.
Tortilla is portable, keeps well and you can make a big batch ahead of time to enjoy for breakfast, lunch or dinner. It’s gluten-free and usually dairy-free. It’s not really low-carb, but it is nutritious nevertheless.
Those of you doing our 30-day program or the free 7-day challenges would know that we are not against carbs or potatoes, so this is a perfect recipe to add to your arsenal.
PS. It’s also nut-free, so it’s a great real food lunch box item for kids.
Now, there SO many ways to make tortilla! Usually, you have to shallow fry the potatoes in lots and lots of olive oil in the frying pan, but my method uses a little less oil and I pre-cook my potatoes by steaming or boiling them while I caramelize the onions.
That’s just how I do it.
There are also different size frying pans that can be used for tortillas, and you will often find special cast iron, tortilla-designed pans in Spanish stores.
I am using my regular deep frying pan for this recipe.
Like this recipe? Our recipe developer Irena Macri has lots of paleo breakfast recipes on her blog.
4.9 from 9 reviews
Potato & Onion Tortilla In A Pan (Spanish Frittata)
2 medium brown onions, quartered and sliced into thin strips
¼ cup olive oil (or 2 tablespoons olive oil and 2 tablespoons butter)
1½ teaspoons salt
1 garlic clove, finely diced
Generous pinch of pepper
8 eggs (add another pinch of salt)
Instructions
Place potatoes in a pot of water and bring to boil. Cook for 10 minutes, until soft when poked with a fork. Drain and set aside.
In the meantime, heat a deep-sided frying pan over medium heat. Add the onion, olive oil (and butter, if using) and salt and stir through. Sauté over medium heat for 8-10 minutes, stirring occasionally, until the onion is golden brown and slightly caramelised.
Preheat the grill to 200 C / 400 F.
Roughly chop the potatoes and whisk the eggs in a bowl. After 10 minutes of cooking the onions, add the potatoes, garlic and pepper and stir through together. Pour in the egg mixture and stir through quickly to distribute the potatoes evenly. Then, let it cook over medium heat for about 4 minutes, until the edges are starting to firm up but the middle is still runny. At this stage, move the frying pan under the grill for 3 minutes, or until the middle is JUST cooked through. You don't want to overcook the tortilla, and it's nice to keep it very soft and just cooked through.
Remove the frying pan from the oven and let it sit for a few minutes to come together. Use a thin spatula to separate the edges of the tortilla from the sides of the pan. Then place a large cutting board or a platter over the top and turn the pan upside down, allowing the tortilla to fall onto the board.
You can alternatively serve it in a pan. Sprinkle with some fresh parsley or other herbs of choice.
So, you’ve made a commitment to eating healthy – now what? A lot of people start nutrition, fitness and weight loss challenges in the new year, and it’s fantastic!
But, despite all the initial enthusiasm and motivation, many people make one fundamental mistake. Having coached hundreds of people through our own challenges, I know exactly where they can possibly go wrong and why they might not succeed.
Want to know what it is? People are simply not mentally ready to make the change.
Think about the past challenges or commitments you’ve taken on. You might recall jumping in head first and trying to go cold-turkey, without giving yourself the time and the space to prepare mentally for all the changes and obstacles that come along the way.
While cold-turkey approach might work for some, the fact is is that what gets us to achieving our goals and seeing a commitment through is our minds.
Doing mental prep work is key in developing a positive mindset that you can rely on throughout any nutrition program, whether it’s three weeks or three months long.
This is the reason why de dedicate the first week of our 30-day program to the mental and physical set-up, which allows folks to get prepared for what’s ahead.
Overall, we think this sets up individuals for success. If you’re in the middle of a designated challenge or a program, or you’re joining us for our HBF program, here is some of our best advice.
1. Set new goals (you haven’t made before)
Chances are, this is not your first rodeo. You’ve likely come to attack the same goals time and time again. Who hasn’t? While some challenges and programs have potential to hold the “magic key” for you, it’s good to take some ownership.
If you never change what you hope to get out of it, you’re increasing your chance of disappointment. Instead of deciding, “I want to lose weight,” decide, “I want to learn enough about nutrition to feed my kids well.” Instead of, “I want to drop x dress sizes,” think along the lines of, “I want to reduce pain and learn to enjoy physical activity.”
Instead of, “I want to run 3 times per week so I can lose weight around my stomach,” think, “I want to run 3 times per week so I can do that 10km fun race.”
By expanding your focus and setting more concrete goals that are based on performance or improvement in your lifestyle is more helpful and effective.
2. Don’t skip steps
If you’re taking on a guided healthy eating program or challenge, don’t underestimate the importance of each individual aspect of the program.
Chances are, those steps are all there for a reason. It’s easy to deem something trivial and skip the “little” steps right off the bat, thus getting into a bad habit of cutting corners throughout.
You want to put in 100% or as close to it as possible from the very beginning, to set a strong tone for the duration of your journey and beyond. Go into it wholeheartedly.
3. Establish your ‘WHY’
This is something we ask of our 30-day participants every time, and we revisit it over and over throughout the program. Your motivation to do something is inevitably going to wane at some point during the challenge period.
That’s why we ask you to write this down. Your WHY will be what comes to you when you’re feeling pumped up and ready to go, and you will all but forget it on a day when life’s feeling hectic, you’re stressed and you want to cave.
Make your WHY something powerful, consistent and continually relevant to your life. When you come back to it, it should be something strong enough to keep you moving forward, even if motivation is low.
It’s also ok to change your WHY as you go along, as long as it’s moving you in the right direction.
4. Prepare your heart for change
I know, I know – it sounds a little out there to bring matters of the heart into diet and lifestyle, but it works. If you want to change your mindset, you have got to connect the heart and the brain.
We can think of things in terms of logistics all we want, but that positive thinking has a lot to do with what you’re feeling. You have to allow yourself to make progress before you actually can.
Opening your heart up will allow you to be vulnerable and share your experience, remove limitations and believe in yourself. This might include a bit of positive affirmation and active self-love. Let your heart be a part of your journey, and you won’t regret it.
5. Forget about “perfection”
This elusive goal is one we strive for without even trying sometimes. Ask yourself: “Am I a perfectionist?” If you have a long history of approaching things with this impossible goal in mind, I ask you to set it aside for now as you embark on a new journey.
Health and wellness challenges have a “make or break” mentality surrounding them for the most part. You can aim for 100%, but even if you fall short at 90% or 75%, you have not failed.
It’s a cliche to say, but this is a marathon and not a sprint. Progress is not linear, and it probably never will be. Accept the struggles, the setbacks and the stress. You’re going to make it past those things.
6. Breathe, walk and talk confidence
There’s something about standing up straight, taking a deep breath and repeating to yourself (or whoever else is around to hear it): “Ican do this.” Know why? Because heck yeah, you can!
Many people begin a challenge with reluctance, and that is a surefire way to make sure self-made limits stand in the way of doing your best. On the other hand, confidence can be fleeting for some, and hard to keep up. The trick?
Doing this every single day. P.S. it is totally normal to talk to yourself… so go look in the mirror and get to showering yourself with compliments!
7. Don’t resolve to do this on your own
You can – don’t get us wrong! You are powerful, strong, confident and totally capable of doing anything that you set your mind to independently. The good thing about challenges is that community is a focus.
Whether you’ve got coaching, community, or your family to do the challenge with you, or accountability partners checking in with you daily (or a mixture of all these things!), it is up to you to utilize your people.
Reach out when you need help, share your victories when you have ’em and join creative forces when you need to spark up motivation. Too many people hold on to their pride, especially when it comes to a “challenge” of sorts.
8. Don’t get overwhelmed too soon
Ideally, don’t get overwhelmed at all! Worrying is essentially a big ol’ waste of time, and it’s not good for your health.
I often get messages from people before we begin the program who are excited to begin, but a bit taken aback by the potential workload; food prep, online priorities and the general pressure to do well can feel like a lot!
While this is normal, it’s better to go in confidently and without a load of anxiety weighing you down. Muster up that strength and realize that while you are taking on a big responsibility and setting out to learn new things, you are going to do fine – better than fine!
Do you feel a bit better now? Taking these steps is a big deal, so congratulations! Whether you are currently doing a nutrition challenge or gearing up to take one one, remember this: YOU CAN DO IT.
Share this with your accountability friends, teammates or fellow foodie friends who could use a confidence boost!
Seaweed is a total powerhouse when it comes to nutrition, and before you get turned off by its presumably fishy taste, hear us out! Not only is it good for you, but it tastes amazing.
It comes in so many different varieties, that there’s inevitably a seaweed for everyone out there – even the skeptics. There are ways to eat it that won’t even feel like you’re eating seaweed in the first place.
Some benefits of seaweed:
Iodine. This is something many people don’t get quite enough of, and seaweed is hands-down one of the best food sources of it. It’s important for good thyroid health and functioning, and considering its absence in salt sometimes, deficiency has become more prevalent.
Other minerals. Including calcium, magnesium and iron.
Vitamin C. Gram for gram, seaweed contains more than oranges! While seaweed is an amazing source of vitamins and minerals, we tend to eat it in smaller doses, so it doesn’t always make a big impact. It’s a great way to supplement fruit and veggie intake, though.
Anti-everything. Anti-everything bad, at least. Seaweed has anti-inflammatory, anti-viral and anti-bacterial properties making it a fantastic food for healing and immunity.
Maybe, you aren’t put off by seaweed, but simply don’t know how to cook it at home. It’s commonplace in Asian cuisine like sushi, miso soup and seaweed salad.
When you learn to use it in your own kitchen, though, you can really reap the benefits and get creative. Here are ten recipes you’ll love, and some of the amazing properties of this superfood from under the sea.
1. Paleo seaweed & cucumber salad
Seaweed salad is a commonplace side dish if you’re ordering out some sushi. It’s unbelievably tasty, too, but it’s often doused in mysterious sauces and oils. You can’t be sure that you’re not taking in all those health benefits without a dose of refined veggie oil or MSG.
Instead, make it at home with this recipe from Rubies and Radishes featuring cool cucumber. gluten-free tamari and good-for-you sesame oil which brings home the flavor.
2. Kale caesar nori wraps
Caesar salad with a twist? We like it. Wrapped up in nori, this vegan recipe from Nutrition Stripped has tons of healthy spins with only the good stuff. If you’re looking for a tasty way to pack in more greens, this is a super fun way to eat salad!
The caesar dressing is dairy-free to boot, using healthy fats from macadamia nuts and tahini to create that creamy, classic texture and flavor.
3. Quick kelp noodle soup
This dish is really easy to make, and it’s perfect for those of you who are missing your noodles! Kelp noodles are super low-carb and rather tasteless, which isn’t a negative; it simply means that they’re super versatile, and you can use them in a variety of dishes.
A base of bone broth, beef, chile or jalapeno and tender bok choy make this cosy soup from Everyday Maven a fantastic option on a busy weeknight.
4. Kombu broth (vegetarian dashi)
Dashi is a staple in Japanese cuisine, the way that many American recipes call for chicken broth or something similar – and you know we love our bone broth! Dashi has some serious umami, and just as many health benefits, though.
This broth is injected with flavor from kombu – a dried seaweed with loads of glutamic acids. Get the recipe from The Kitchn (and stock your freezer!).
5. Ginger salmon nori rolls
If you’ve got a craving for sushi, these hand rolls will hit the spot. They’re grain-free, instead using cauliflower rice, and highly customizable so you can toss whatever you’ve got handy in ’em.
Seaweed for breakfast is an awesome way to kick off the day. This Korean omelette looks pretty to serve, and it tastes amazing.
It’s also just four ingredients, and you could easily roll this up the night before to take with you on your way out the door. Get the recipe from Kitchenbowl.
7. Sweet potato & dulse quinoa bowl
We’re all about savory bowls, and this one fits the bill. It scores a 10/10 on both the delicious and nutritious boards considering its base of gluten-free, plant protein-packed quinoa, leafy green spinach, our favorite starch – sweet potato, and dulse which brings home that deep flavor and boosts this bowl’s benefits even more.
Classic miso soup might be another way you’re rather familiar with eating seaweed already. It’s a simple and nourishing dish no matter how you spin it, and if you don’t eat tofu, you can easily add in some fish or shredded chicken to make it a main dish.
This 15-minute soup recipe from Minimalist Baker is no-fuss, and you’ll love all the taste just a few ingredients bring into the mix.
9. Bulgogi Kimbap (seaweed rice rolls)
Kimbap is all about the fillings – can you tell? It might look a bit like sushi, but it relies on the flavor of what’s inside so no sauce is needed, sort of like good BBQ. This version is filled with bulgogi, which is a delicious
Korean marinated beef. Seasoned burdock root and pickled radish with plenty of other veggies mean these are loaded with vitamins, minerals and some serious crunch. Get the recipe from My Korean Kitchen.
10. Seaweed pasta all’Amatriciana
Recipe: Eat Drink Paleo
Seaweed pasta is a great way to substitute regular spaghetti, even in traditionally Italian dishes like this one. Sea pasta is rather neutral with a slight umami flavor, so it adapts to whatever sauce you’d like.
It contains all of those lovely seaweed benefits, and it’s low-carb. This recipe from Eat Drink Paleo comes together with fresh passata and olives.
Have you used seaweed in the kitchen! Let us know how. Otherwise, what recipes are you looking forward to making? If you’re feeling more inspired to use this superfood at home, share our tasty roundup from under the sea!
So, you got a gym membership. Now what? Statistically speaking – and unsurprisingly so – the new year brings on a whole slew of new memberships at any given gym.
Better yet, many people sign up under a contract, inherently dedicating themselves to 6 or 12 months of actually showing up. For many people, this turns out to be little more than money wasted and a guilt complex.
Hey, we’re not judging you here. We simply want to see you see through what you set out to do.
What makes the difference between success and forgetting about your gym membership entirely? Well, beyond showing up, we have a few strategies to implement.
Most of it comes down to mind over matter, and it really does start to show on the outside. Let’s get into how YOU can crush your goals for the new year (and far beyond that).
You’ve probably heard that confidence is the best look, and it’s true. In fact, it’s true no matter where you show up – in the kitchen, on a date, to the gym. Confidence is a look that never goes out of style, and it’s actually rather useful when it comes to what’s going on internally.
The gym can be super intimidating, especially during peak hours at the beginning of a new year.
You know who you came there for? YOU! Go in knowing that you’re going to have a good workout, and forget about whatever is driving your insecurities.
It’s an easy place for them to boil up, and you can’t always avoid them, but you can stay confident. It’s your best workout buddy. Speaking of…
2. Employ the buddy system
Having a fitness-focused friend has many benefits to it. First, it offers you up some accountability, as long as you can give it back! Find a regular scheduled hour or two when both of you are likely to have time and not back out of going.
If someone else is holding you to it, you’re far less likely to succumb to lack of motivation that day. Walking into the gym with a pal can also ease gym anxiety and boost your confidence, making it easier to seize the moment.
Finally, your friend can help teach you new things, encourage you to try a variety of workouts or offer you friendly competition to keep you on top of your game – even on your ‘off-days.’
3. Don’t be afraid of the weights
It’s easy to set limits for ourselves when we walk into the gym, even if we don’t mean to. While the gym may be fully-equipped with a little something for everyone, it’s simpler to stick ourselves in one corner and keep coming back to that corner every time we hit the gym.
There’s nothing particularly wrong with this, but if you want to branch out, don’t let the fear hold you back!
Women, in particular, have a hard time hitting the weights without feeling a bit self-conscious. It’s a largely male-dominated section of the gym, but remember: it is open to everyone!
Learn some basic form and lifts on YouTube before you head out for a sweat sesh and go for it. Better yet, find someone you trust to teach you the tops. The key? Mustering up that confidence, of course!
4. Get to know the equipment
There’s a ton of equipment in some gyms. Whether or not you hit the big box place or your local rec center, there’s plenty to take advantage of.
Take notice of all the equipment you don’t know how to use, and learn how! You can ask someone at the gym who would be happy to help you or just look it up on your phone if you are feeling shy.
While the machines are valuable to some, you might prefer to work the same muscles using free weights. Perhaps, you need help understanding which muscle groups should be worked together, and what tools can help you work ’em.
No matter where you are in your fitness journey, there’s probably something at the gym you haven’t tried (that you might end up really liking).
5. Step outside of your comfort zone
You know… because that’s where the magic happens. Many of these tips can help you really make moves and push yourself in more than one way.
If you spend enough time at the gym chipping away at your dreams and seeing progress, you will come to recognize the mental energy it takes to stay disciplined, work hard and push yourself when you just know you could be doing it harder, faster or stronger.
We’re not saying that everyday at the gym needs to be 110% or something new, but we are stressing the importance of trying your best on any given day and implementing some variety into your routine.
After all, that will be what gets you to keep going back, and that’s half the struggle anyways.
6. Take your rest days seriously
You know what’s going to make you not want to go to the gym? Feeling like you have to go, going when you’re tired and sore or getting burnt out to the point of total defeat or energy.
Recovery is where muscles both grow and recover, so you want to schedule days off the way you would your workouts themselves; with dedication and enthusiasm alike!
Overworking your body can lead to both physical and emotional stress. In fact, it’s one of the leading factors to developing adrenal fatigue.
If you’re feeling too sore to move, chances are you should listen to your body. Even if you feel like you can keep going, you should take 2-3 days off per week depending on your routine.
You can go for less or more active days depending on your workload and how you’re feeling. Rest days can also be active, so try swimming, yoga or walking when you aren’t in the gym. Oh, and it’s okay to take a week off here and there.
You might actually get back into the groove with a renewed spirit, and be ready to hit some personal records!
7. Sign up for classes
There’s no better way to commit to a solid workout then to work it into someone else’s schedule. If you don’t have a gym buddy, the class accountability system can be incredibly powerful.
It gives you a time and a place to be plus structure and motivation from your class leader. You don’t even have to put in the brain work – just the leg work.
Yoga, spinning class, water aerobics, Crossfit – whatever it is you dig, the community aspect of it and the set time will help keep you wanting to come back for more.
Motivation doesn’t last, but discipline does. Let someone do some of the hard work for you!
Share your gym secrets with us. What makes YOU confident? Tag and share this with your workout buddy or fitness friends if you like these ideas to keep the momentum going this year.
How does the inside of your brain look like? If you’re staring at your desk or your shelves right now and things are looking a bit stuffed up, chances are, what’s going on inside could feel the same: disorganized, cluttered and overwhelmed by stuff and thoughts.
Just like those piles of paper and dishes add up around us, we collect a lot within our brains each day.
As well as the physical clutter around, our frequent interactions with technology and the never-ending mental to-do lists create an invisible ball of tangled threads inside our brain.
We find ourselves stressed and unable to focus clearly or make decisions. Instead of looking within and using holistic methods to clear the brain, we often turn to comfort foods or alcohol to help us relax and unwind.
Does that sound familiar?
The truth is that clearing the mind is a continual effort, and consistency is key in maintaining a certain level of tidiness up there. In order to clear up the cobwebs and do some soul searching, you need to do some serious decluttering and compartmentalising of the brain.
Here are ten steps you can take to find your inner zen (and keep it that way!).
There’s no doubt that physical clutter contributes to mental and emotional clutter. If you’re constantly catching a glimpse of disarray out of the corner of your eye, it could be impacting your brain in bigger ways than you think.
In fact, it’s sort of perpetual: you’re going to experience a spike in stress – even if it’s small – only to feel more stressed by the duty of having to address it.
Do it little by little. Work on your problem areas or the space you spend the most time in. At least create a clean and organized space to gather yourself and de-stress each day.
Don’t just limit yourself to decluttering your physical surroundings, though. Your email inbox and social media could probably use some spring cleaning too!
We think it’s so important for the mind that the 9-week Happy Body Formula program has an entire week dedicated to the act of decluttering with step-by-step tasks for each day.
2. Start a journal
We are huge fans of journaling at Happy Body Formula. The list of proven benefits to writing things down is a long one, and a less cluttered mind overall is one of the most convincing arguments.
It’s something that’s accessible to everyone, and there are no hard and fast rules to it. All it takes is a notebook and a pen.
Bullet journaling is a great way to get started. It includes lots of list-making and short-chain thoughts. This can be helpful to those who feel intimidated by beginning a journal, especially those who don’t consider themselves writers.
You can keep track of to-do lists, social obligations, calendars, food, exercise and sleep logs and so much more. Once you start making lists, it gets addictive!
This is one of the simplest and most effective ways to visualize what’s swirling around in your head. Moreover, once it’s on paper, it might not feel so overwhelming.
3. Get outside
The outdoors are therapeutic for many reasons. First and foremost, we tend to spend most of our time inside. If you think about it, you might just realize how little time you spend outside.
The bulk of time many people spend outside is due to function. For example, walking to and from the train station or jogging the dog.
Instead, think about implementing more intentional outdoors time into your life if you feel the clutter in your mind is building up. If you want to double up on “cleaning duties,” get some exercise while you’re out there.
Running outdoors, hiking, climbing, kayaking and the like are great activities that can help you relax and gain perspective while you break a sweat and release those happy brain chemicals.
Being immersed in massive landscapes has a great ability to make our problems feel a little smaller and bit more manageable, while a nature walk can help us focus on other things (i.e. direction, bird sounds, types of trees), and get us out of our heads.
4. Ditch the television
Television is a bit of a timesuck, although it’s a guilty pleasure amongst many people. With things like Netflix, it’s easier than ever to binge watch… and you know we’re not stopping at Season 1.
If you find yourself struggling to carve out the time for self-care or any of the other tips we list on our ‘declutter your mind’ checklist today, skipping out on your nightly television schedule could very well clear up an hour (or three!).
While television seems like a good way to settle the brain and wind down, it’s doing quite the opposite. You’re subjecting yourself to a constant influx of other people’s ideas, opinions and biases which inherently impacts our own ideas and thoughts.
It can be overwhelming, even if it’s just subconsciously so. If you’re not ready to ditch your TV, limiting media consumption including the websites you visit – is a good idea. This can be done by setting time boundaries, content boundaries or both.
5. Go minimalist
Half the battle in decluttering is keeping your head on autopilot. This means, your mind should remain at a tolerable level of clutter at all times, or ideally, very little clutter at all!
For some, this could mean paring down some. Think about the sheer amount of things we have to deal with and think about each day. What if you could just remove a few altogether, rather than trying to maneuver the stress of it?
It’s easy to get caught up in the notion that our happiness will increase as we collect more, but we’re of the belief that things actually work in quite the opposite way.
Minimalism entails thinking about what you really need and want. This forces you to ask yourself, “What is important?” Another good question to ask yourself is, “Do I have control over this?” or “Will this improve the quality of my life?”
Whether you’re addressing material objects or stray thoughts, this elimination process will do your brain some serious good. Plus, it will allow you to really dial in on what is essential and positive in your life.
6. Stop overbooking yourself
We live in a fast-paced society for the most part. We’re dominated by long and often unreasonable to-do lists on top of social obligations and y’know… breathing! We have a tendency to forget that we can say, “No” sometimes, so we happily oblige to everything only to realize we don’t have the time for half of it.
If you have a tendency to become anxious, just the anticipation of it all can stifle you and prevent you from doing as much as you could in the first place.
If you want to declutter your mind, vow to do a little less. Yes – we’re telling you that slacking off a little is okay because it is, especially if it means your sanity stands a chance.
Be realistic about what you need to do versus what you’d like to do, and set aside time for yourself above all. Sometimes, a shift in priority is all it takes. Even if you scale back, you’re not going to miss out on what’s really important to you.
7. Talk it out
This one might seem obvious, but many of us close ourselves off or hold back from what we’d like to say without even realizing it.
Moreover, we don’t realize the detrimental impact it has on our stress levels, our ability to handle said stress, or the negative ways in which it has potential to weaken relationships.
Talking to people allows us perspective as we can receive feedback that isn’t so clouded by our own brain junk. Verbalizing our thoughts and feelings can make things feel more manageable as we release ownership over our problems.
Another good reason to talk it out is that aspects of conversation like trust, vulnerability and empathy are good for us. Finally, it prevents the classic problem of bottling up everything inside, only for it to explode later.
Trust in your family or friends, and don’t be afraid to seek out a therapist you get along with if it means a less heavy head and heart.
8. Put others first
While it may seem counterintuitive at first, considering these tips are meant to help you really help yourself above all. Have you heard of the theory that good luck is brought on by hard work?
Helping others can be thought of in the same way: if you’re lacking in something, give what you do have to someone else. Whether or not you believe in karma, you can be sure that helping out others can give you some peace of mind.
It doesn’t have to be done in grand gestures. Simply smiling more often at others can help you feel better, and if giving what you don’t have much of to someone else means a smile… well, it’s worth it!
Helping others is a good way to enforce some motion, too; by practizing the “art” daily, you can break down the barriers that your mind might be creating between you and others, and it can help to cultivate compassion for everyone, including yourself!
9. Embrace your one-track mind
Naturally, when you’ve got a hefty workload to face whether it’s in the office or at home, the mind has big potential to get a little scared off at the thought of it!
Even if you’re the ‘to-do list master,’ nothing beats a clear and streamlined vision of where you’re going. You might consider yourself a skilled multitasker, but it could be creating some additional clutter.
Along with setting up a realistic list of tasks you’d like to complete, another decluttering skill would be to focus on one thing at a time. In the day and age of ultimate distraction (hello, technology!), it’s easy to end up without an clear and concrete goal.
While we’re trying to complete the task at hand, we’re still focusing on other tasks in the background.
10. Do nothing at all
Maybe it sounds like a controversial opinion, but it’s highly beneficial, especially if your brain is on serious overdrive. Sometimes, the best advice is to do nothing. Take a nap. Sit on the couch. Take a bath. Meditate.
Whatever it is, it might be worth it. If your mind is facing big clutter issues, trying to be productive can be very counterproductive.
Whether you just need a break or you’re looking to go into maintenance mode and schedule a low-impact day for yourself, doing nothing is valuable no matter what anyone else tells you.
It doesn’t have to be an entire day. Ten minutes, an hour or two, or a weekend are all good time periods to reset and restore.
What’s your key to balancing out your brain? We want to know! Share our tips if you enjoyed reading them. Happy Body Formula wishes you some peace and quiet!
If you’re looking for a handy list to tuck in your pocket before you hit the supermarket this week, you’ve come to the right place. Superfoods are essentially nutritional powerhouses, which give you the most bang for your buck.
These goods are loaded with the most vitamins, minerals and overall nutrition per unit, and you’ll learn more about our favorites and why they earn the title here.
Superfoods aren’t just limited to obscure powders, berries and supplements either; in fact, you’ll probably be surprised to learn that many grace the shelves of your pantry and fridge already.
We’re looking at quality over quantity here, and these are the top 25 foods you should always reserve a spot for in your shopping basket.
You’ve probably been told how important eating your fruits and veggies is, and it’s true. These colorful plant foods are loaded with micronutrients – vitamins and minerals – we need to provide us with a healthy, balanced diet.
Moreover, they contain tons of fibre to optimize digestion and help us feel full. Oh, and they’re tasty! From juicy, ripe fruits for snacks to roasted veggies at dinner, these superfoods have a place in every diet. Some produce really comes in at the top though.
Blueberries
This fruit is an antioxidant powerhouse, helping to combat free radicals in the body. Their nutrients are fantastic for the nervous system, brain health and more.
Anthocyanins give blueberries their gorgeous hue, and these antioxidants aren’t just good for color; they also help protect the body from disease, reduce blood pressure, improve eyesight, and possess anti-inflammatory properties.
Kale
This green is another amazing source of antioxidants and other vitamins. It contains the most lutein of any foods which contributes to good eye health. Its antioxidant compounds are also linked to cancer prevention, anti-inflammatory properties and detox.
A standard serving provides you with your daily dose of vitamin K (1,180% of it, actually!), vitamin A and most of your vitamin C. You can read more about kale here.
Watercress
This green is often just a garnish, but it’s worth upping your intake for! Like kale, it really packs in the vitamin K, but that’s not all; its powerful blend of magnesium, calcium and potassium can reduce cancer risk and lower blood pressure.
Brussels sprouts
Yet another green veggie that makes our list today, these tiny cabbages are full of nutrients. Steamed sprouts are particularly healthy as the fibre is easily binded with bile acids during digestion, which can help lower cholesterol levels in the body.
They’re also fabulous for DNA protection, and they contain more glucosinolate (a phytonutrient that helps protect against cancer) than any other cruciferous veggie.
Beets
Although beets are a rather sugary veggie, they contain tons of nutrients you don’t want to miss out on. This veggie is one of the most highly detoxifying considering the betalin pigments that give them their color.
Oh, and don’t toss those greens! They contain even more iron than spinach. It’s also worth noting that beets provide a good source of betaine which helps to protect our cells and enzymes from environmental stressors.
Mushrooms
Fungi are amazing for the body due to their immune-boosting properties; they are antibacterial, antiviral, and anti-fungal. Their polysaccharides in mushrooms promote longevity and fight off cancer.
Reishi mushrooms, in particular, are also fantastic for neural health. You can read more about the benefits and how to use these ‘shrooms in everything from cake to tea here.
Avocado
Avocado is a fantastic source of healthy fats which can help you absorb all those A, E, D and K vitamins! This fruit can help lower cholesterol, is loaded with antioxidants and can even reduce arthritis symptoms.
They’re also a good source of potassium – even more than bananas.
Sweet potatoes
Sweet potatoes are our favorite starch for good reasons! They are a great source of beta-carotene – hence the orange color – which converts to vitamin A in the body when paired with some healthy fats.
They’re also low-glycemic compared to most other potato varieties, so they can actually help regulate blood sugar.
Meat, poultry & fish
If we’re looking at our ancestors for advice, you’d see that hunting and gathering animal foods is absolutely part of a healthy diet. Unfortunately, these days, there just isn’t as much widespread emphasis on quality which is where these products gain their superfood status from.
If you’re attentive enough, many meats and seafoods are some of the healthiest foods on the planet.
Grass-fed beef
One of the most unique factors of grass-fed beef in comparison to its conventional counterpart is its omega-3 content.
There’s no doubt that our omega-3 to omega-6 fatty acid ratio is important to overall health and vitality, so choosing a properly sourced beef product can take your meat from ‘food’ to ‘superfood’ in one fell swoop.
Sardines
These little guys are sustainable for the environment which gives them an upper hand, much like grass-fed beef. Not only does this fish provide some serious omega-3 action, but it’s also one of the best food sources of vitamin D which many people are deficient in.
They’re great for the bones with a hefty dose of calcium, and their nutrient profile supports good cardiovascular health. Don’t be afraid to give this superfood a go.
Wild-caught salmon
Fish tops the list when it comes to animal protein’s claim to superfood fame. It’s a unique food source of vitamin B12 (236% of the DV per serving!), plus it contains a powerful amino acid called taurine.
It contains one of the highest concentrations of omega-3 fatty acids in any food. Like sardines, salmon also contains some vitamin D. These things in conjunction promote everything from good mood to bone health, warding off osteoporosis.
Oysters
While oysters are widely known as a libido-boosting food which is true, there’s more to their superpowers than just that! They are especially high in zinc, vitamin D, vitamin B12, iron, copper, manganese and selenium.
Their zinc content makes them a healing food, both in terms of time it takes for wounds to heal and for immunity considering their anti-microbial properties. Their iron boost can help increase circulation and defend against anemia, too.
Pasture-raised eggs
Forget about the cholesterol myth; starting off your day with eggs is a surefire way to get in some superfoods first thing in the morning. Pasture-raised eggs have huge advantages in nutrition.
They contain 2/3 more vitamin A, twice the amount of omega-3 fatty acids, three times more vitamin E, seven times more beta-carotene and a little bit less cholesterol in case you’re worried.
Otherwise, they provide a lovely balance of fats and proteins which should keep you both full and focused through the morning!
Pantry staples
What else should you keep handy? The pantry is king at providing bursts of nutrition quickly, even when the fridge is looking a little barren. Don’t let the body go without proper fuel!
These are our favorite superfoods to always keep on hand.
Seaweed
One variety of seaweed called dulse provides big flavor in a tiny package, and you can even use it to replace salt. This mineral-rich seaweed contains calcium, magnesium, iron and potassium. It’s high in both vitamin A and vitamin C.
Lastly, it provides the body with iodine which is important for thyroid health and good hormone behavior. You can read more about the benefits of seaweed here.
Kelp – a brown seaweed – is comparable to both kale and dulse with its own unique set of superfood benefits including high amounts of iodine, potassium, magnesium, calcium and iron to name a few noteworthy minerals.
Iodine is good for the thyroid, but it also provides some good nutrition for our skin, hair and nails. Consider kelp a beauty food. Check out some of our favorite kelp noodle recipes.
Coconut oil
Overall, coconut is one of the healthiest foods on the planet in almost all of its natural forms. Coconut oil, in particular, is an amazing pantry staple.
It’s mostly comprised of saturated fats which take down LDL in the body and convert it into good cholesterols promoting a healthy heart and lessening the risk of heart disease.
It’s medium-chain fatty acids are easy for the body to digest unlike long-chain fatty acids in vegetable oils.
It’s also easily used by the liver as energy, which helps coconut oil not be stored immediately as fat (a common misconception with fats!). It also has tons of immunity benefits.
Avocado oil
Avocado oil is a great oil to cook with, especially considering its high smoke point. Essentially, that means even cooking at high temps won’t destroy its awesome nutrient profile.
It contains mostly oleic acid, a monounsaturated fatty acid that can act as a protector against free radicals, aid in weight loss, prevent type 2 diabetes and improve insulin sensitivity. Read more about avocado oil’s many health benefits.
Turmeric
You can bet that any food with a naturally vibrant hue is packing serious nutrition, and turmeric is no exception to the rule. It’s most commonly known for curcumin which provides a natural anti-inflammatory benefit.
This medicinal spice is easily added into the diet, and it increases antioxidant capacity which makes it great for taking in all the nutrients in the rest of the foods on our list.
It’s also linked to better cognitive functioning, lessened risk of heart disease and cancer prevention. Here are some of the best turmeric recipes out there.
Almonds
Almonds are arguably the healthiest nut on the planet, especially if you soak and sprout/dehydrate them prior to consumption. In Ayurvedic medicine, almonds are known for increasing brain power, intellectual ability and contributing to a longer, healthier life.
They contain healthy monounsaturated fatty acids, fibre, antioxidants and some solid vitamin E! They’re fantastic for the brain, skin and heart.
Oolong tea
Most teas from black and green to herbal blends contain plenty of health benefits, but oolong is often overlooked. It can cut down on triglycerides due to its enzymes. It can also help the body to burn more fat.
Finally, it contains a fair amount of niacin which is good for detox. Oh, and its antioxidants can help your teeth stay strong which is promising if you’re trying to cut back on coffee or black tea.
Fermented foods
Fermented foods are simple to make at home, and you can even buy them most of the time. These foods are ‘cooked’ a.k.a. left out to gather up good bacteria which helps keep our gut flora healthy, boost immunity, improve digestion and more.
A little can go a long way in providing probiotics and many other powerful health benefits.
Miso
Miso is a fermented soy product with big flavor, and it doesn’t present many of the same problems as non-fermented soy does. Plus, it’s used in small doses, so you’re more likely only to take in the good without overdoing it.
Nutrients in miso include copper, manganese and vitamin K with a substantial serving of cancer-fighting probiotics. Fermentation really brings out the good antioxidants in soy, and miso is a tasty addition to broths, stir-fries and more.
Kimchi
This Korean dish is cheap and easy to make at home with superfoods all on their own – cabbage, carrots, ginger, garlic and more come together in this gut-friendly and flavorful ferment.
Kimchi contains lactobacilli which is a bacteria that aids in digestion and maintenance of intestinal flora. This bacteria also has potential to clear up skin issues and reduce inflammation.
Kombucha
Kombucha is delicious – especially if you’re trying to kick soda – and it has some stellar health benefits to boot with all of its healthy bacteria strains. It’s simple to make at home with just tea and sugar, too!
It can help with digestion, weight loss, boosting energy, detox and immunity. It also contains something called glucosamines which supports collagen preservation in the body, leading to good bone and joint care.
Dairy
If tolerated and from proper sources, dairy provides excellent nutrition. It’s a real food that often provides a healthy dose of good fats and essential vitamins and minerals.
Plus, it tastes good, and there’s no denying it! Here are some of our favorite dairy products to keep handy.
Grass-fed butter
Butter gets a bad rap sometimes, but hear us out. Grass-fed butter makes food taste better, first and foremost. It provides plenty of vitamin K2 which actually helps keep your arteries unclogged.
Finally, it’s one of the absolute best sources of butyric acid which is helpful namely for digestion and inflammation.
Kefir
Quite like yoghurt, kefir is easy to make at home and packed with nutrition. It’s a fermented yoghurt drink, so you can expect a healthy dose of probiotics out of each sip, providing the gut with that good bacteria!
It’s also loaded with biotin, B-vitamins, calcium, phosphorous and more. It can help to boost immunity, improve digestion, promote strong bones and improve lactose tolerance.
Raw cheese
Who doesn’t love cheese? Raw milk cheese contains enzymes that break down the fats, sugars and minerals in milk which makes it easier to digest for many. Like any fermented food, it contains those good-for-you bacteria that feed our guts the nutrients they need and make other nutrients more available to us.
Lastly, milk contains all essential amino acids. If you are having trouble with dairy, raw milk and raw milk cheese could actually be a good addition.
We hope you find this superfood-centric shopping list handy! Which of these foods do you always keep handy? Let us know in the comments!
