Jump On the Smoothie BandwagonNovember 21, 2013
Smoothies are a great way to start your day off. They are packed with goodness, are easy to make, taste great and allow you to be creative with so many different recipes. If you’re a smoothie novice, this video series on making the perfect smoothie is for you.
A few good tips when making smoothies is to stick to fruits and vegetables and healthy supplements, as well as avoid using anything with processed sugar. Some fresh food ideas for smoothie ingredients include fresh berries, mango, honey, spinach and bananas.
Flaxseed, spirulina and kamboucha are healthy supplements you can add to your smoothies to amp up their goodness. Pumpkin seeds and nuts also make a great protein addition. Browse through your local growers market and pick up fresh food that catches your eye to experiment with in your smoothies.
When you first begin making smoothies, you’re likely to opt for fruit based recipes, but as you become accustomed to the texture and a bit more adventurous go for smoothies made primarily with fresh vegetables.
Once you become experienced at making smoothies, you can create recipes that target specific goals such as smoothies to clear your skin, smoothies for weight loss and smoothies for muscle building.
Growers Market in Perth
Spudshed Fresh Food Market in Perth has a wide range of locally grown fresh fruit and vegetables plus other groceries, making it the perfect pit stop to kick off your smoothie education. Call (08) 6555 5119 to find the nearest Spudshed supermarket near you.
Reduce Blood Pressure and High Cholesterol with the DASH Diet
It’s never too early to think about heart health. The DASH Diet (Dietary Approaches to Stop Hypertension) is a delicious way to eat yourself healthy.
Eating well doesn’t have to involve fancy meal plans and a huge grocery bill ever week. The DASH diet, which is known to reduce blood pressure and cholesterol, makes it easier to control blood sugar and reduce the risk of certain types of cancer. Better yet, it couldn’t be simpler to follow.
Based on the traditional advice our grandparents would have lived by, the DASH diet is focused on fruit and vegetables in abundance, low fat dairy, lean meat, poultry, fish and some nuts, beans and grains. This common-sense approach to healthy eating has been proven to lower blood pressure in as little as 14 days.
By sticking to this diet, you’ll lower your intake of saturated and trans fats – which are linked to an increased risk of heart disease – you’ll also bump up your intake of minerals and fibre, which will help to regulate blood pressure, control blood sugar and cholesterol and help with weight loss. Aim to boost your protein intake, as this is linked to lowered blood pressure, and remember to keep calories in check – just because you’re eating well doesn’t give you carte blanche to eat until you’re ready to burst!
Weight control is pivotal in controlling blood pressure, so – depending on your size – aim to eat around 2000 calories for maintenance and less for weight loss. A good rule of thumb is to aim for a deficit of 500 calories a day to lose 1kg a week, which is a sustainable weight loss goal.
Stuck for healthy food inspiration? Head to a Spudshed Fresh Food Market to check out the Spudshed weekly specials, or contact the team on (08) 6555 5119.
Diet Versus ExerciseNovember 13, 2013
Want to have your cake and eat it too? You deserve it after that workout today, right? When it comes to boosting your health and your body, what’s more important: diet or exercise?
We all know that if you want to improve your health, you have to eat better and exercise more. But, if you’re used to eating what you want and you haven’t hit a gym since high school, the thought of embarking on such a big lifestyle change may be daunting. So, which is the most important?
They say abs are made in the kitchen and that 80 per cent of a good body is dependent upon a clean diet. But, unfortunately, nobody got their dream body or kicked their health into decent shape without putting some effort in on both sides. Just as you can’t out-train a bad diet, you also can’t hone a rocking body without working out. The key is to take a holistic approach and incorporate both diet and exercise into your lifestyle.
It’s difficult to know where to start with so many fad healthy eating tips in circulation. But, by using common sense and eating a diet rich in fruits, vegetables, whole grains and fresh, unprocessed produce you will nourish your body with the nutrients it needs to perform well and look great – plus you’ll probably lose some excess fat to boot. Spudshed Fresh Food Market is a great place to start – fill your trolley with colourful, vibrant foods and watch your health soar.
It’s important to remember that food can only do so much. To keep your metabolism fired up and to build some muscle to give you those lean curves you’re looking for, exercise is key. Cardio work, such as running and cycling will help burn off calories, while resistance training, including body weight exercises and weights will carve out a shapely physique, saving you from the dreaded ‘skinny fat’ look.
Making simple, sustainable changes is the key. Add more colour to your dinner plate and get moving more often and you’ll soon see your health moving in the right direction.
10 Lifestyle Changes That Will Improve Your Health: Part 2November 1, 2013
Overhauling your lifestyle needn’t be a big challenge. Follow our simple tips to a healthier life.
6. Stop Smoking
If you only make one change to your life, make it this. Stubbing out ciggies for good will help reduce your risk of cancer, heart and lung disease, numerous respiratory problems as well as save you a whole heap of cash! Do yourself a huge favour and reach for the nicotine patches now.
7. Change Your Diet
Small changes to your diet can make a big difference. Adding in more fruit and vegetables is a great start. Take a wander around Spudshed Fresh Food Market for some inspiration and gradually replace all your indulgent treats with healthy alternatives.
8. Get Creative
Learning and growing is part of the fun of life, so make sure you’re always striving to be better by learning something new as often as you can. Maybe you’re interested in painting or music? Creativity keeps us mentally active and helps improve our patience and – as your progress – your confidence too.
9. Exercise More
You don’t have to start training for a marathon in order to start seeing health benefits. Simply introduce a little more movement into your life – taking the stairs instead of the elevator, getting off the train a stop early and taking your bike to work are a few simple steps you can take.
The importance of love can’t be overstated. Physical contact and knowing someone has your back – whether it’s a partner, your family or a group of friends – is the ultimate boost to your health. A support network through the tough times makes everything simpler.
To find a Spudshed Fresh Food Market near you, contact the team on (08) 6555 5119. Spudshed has locations in Baldivis, Jandakot, Mandurah and Wanneroo.
How to Become a Morning Person
Ok, they might be slightly irritating, but we can’t pretend we don’t envy people who hop out of bed with a song in their heart and a bounce in their stride before they’ve even had a coffee. Ever wondered how they do it? Read on to find out how to become a morning person.
Exercise Those Endorphins
The key, for many, is ignoring the snooze button and getting out of bed for a pre-brekkie workout. For many people, a workout before we hit the office is the only time we can make room in our schedule to get sweaty and, as we know, exercise helps to release endorphins and put us in a good mood. Who needs caffeine when you’re on a natural high?
Get a Decent Night’s Sleep
The first trick to being able to rise and shine when your alarm goes off in the morning is to ensure you get a full night’s sleep beforehand. Aim to get at least seven to eight hours every night and you’re much more likely to leap out of bed on time and with more energy. If you’re dedicated to getting up, put the alarm on loud and keep it where you can still hear it, but will have to get out of bed to turn it off.
Shake Morning Grogginess
Throwing open your curtains as soon as you wake up is a great way to shake off that morning grogginess too, as it helps suppress melatonin, the night hormone that helps you sleep.
Make Mealtimes Count
Changing your meal times is another great way to trick your body clock into thinking you’re a morning person. Schedule regular meals because planning breakfast at around 7am helps your body become accustomed to early mornings, and can help alter your biological rhythms accordingly.
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