Better Balanced Self

So proud of !

“Being genetically on the slimmer side, I never paid attention to my diet before. In working with Sasha, I learnt how to eat mindfully, and balance my meals, without restricting my cravings. She helped me understand what my body craves and why. In the process, I lost 3 kgs, found more energy, and happily reach for better alternatives to foods I used to crave !

Sasha guided me with great wisdom and non-judgement. She is a great listener, very mature & a calm human being. She thoroughly understood me and helped me with workable solutions that brought a significant positive impact on my daily life. “

While any type of movement is a good starting place, it’s important to understand what different types of exercises can do for you.

Cardio :
➡️ Could be a sport, running or any aerobic exercise, this will burn more calories. Ex: 30 minute run could burn between 300-500
➡️ Results in weight loss
➡️ Improves cardio vascular health
➡️ Improved lung capacity
➡️ Boosts mood, energy and endurance
➡️ Aerobic activity, requires oxygen for energy

Strength training :
➡️ Could be weights or your own body weight as resistance, this will burns less calories. Ex: 30 minutes of weight training could between 100-250 calories
➡️ Metabolism stays elevated for longer
➡️ Results in fat loss
➡️ Reduces risk of osteoporosis & supports joints
➡️ Anaerobic activity,break down glucose for energy

Evaluate your goals and see which type of exercise could serve you better. This could evolve as you progress.

What gets you further, motivation or discipline ?

It’s something that’s often talked about, and I’m sure we’ve all said something like “ I don’t feel motivated to work out today, to eat right, to study, to work.. “ at some point, and the list goes on !

So let’s break it down.

Motivation :
➡️Defined as the reason(s) or driving force for someone acting or behaving in a certain way
➡️A lot of times responsible for the initial excitement when you start something new, like a new activity or way of eating
➡️Usually linked to short term behaviours, such as fad diets. Think of it as a sprint

Discipline:
➡️Ability to control ones feelings, and overcome feelings of weakness. Ex: getting yourself to exercise, when you’re not “feeling it”
➡️While motivation might give us the initial burst to start on a path, self-discipline keeps us on it over the long term
➡️Self-discipline is a mindset, it’s a lifestyle. Think of it as a marathon

While motivation can be considered complimentary to self-discipline, building discipline takes time and consistency. Take it day by day, it’s the small consistent efforts that eventually build your self-disciple muscle! It may not always be fun, but it will be worth it

Weight loss or Fat loss ?
While fundamentally they could both result in you dropping sizes and looking leaner, they’re not the same !

Weight loss on the scale could mean you’re losing Water weight, Muscle and maybe even body fat.

It’s usually accomplished by a severe calorie deficit, zero/low carb diet and lots of cardio.

While the number on the scale does goes down, you might also experience :
➡️ Lower energy levels
➡️ Lower metabolism
➡️ Feeling weak

Which makes the type of weight loss unsustainable and could create a deprivation mindset.

Fat loss on the other hand happens when you are eating enough protein, fat and carb in balance usually in a moderate calorie deficit, and incorporate strength training.

While the number on the scale may or may not go down, you would experience:
➡️ Increased energy levels
➡️ Increased Metabolism
➡️ Inch loss and better fitting clothes
➡️ Increased strength

Above all else though this is a long term sustainable shift that does not create deprivation mindset.

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When I started on the road to health & wellness in the middle of 2020, the promise I made to myself, and on my very first post here was :

🌱 Healing from the inside out
🌱 Being kinder to myself
🌱 Creating Self care rituals

Along the way, I discovered, it’s a journey not a destination. It is a direction I chose to commit myself to every single day, which in turn allowed me to reset my life.

I was able to lose 10 kgs by making healthy and sustainable lifestyle choices, cleared my skin of painful cystic acne for which nothing else worked, and gained the confidence I had long lost along the way.

I was able to do this by deepening my knowledge and understanding of nutrition, wellness and the science around it, and can’t wait to help others that are looking to achieve the same!

Every Food that enters our body is information, in fact our immune cells are especially sensitive to foods that we eat !

We have an army of immune cells that defend our body from invaders of any kind. Ideally, this would be directed towards microbes and toxins, however, when our digestive system is not operating at its optimal level and foods are not broken down properly, they can also appear to be foreign objects that cause a reaction in our system leading to food allergies and sensitivities.

If you are dealing with obvious issues such as anaphylaxis, hives, swelling of the tongue as well as unexplained gut issues such as gas, bloating, constipation or systemic inflammation which causes headaches, brain fog, skin conditions, muscle and joint aches it could be something you are eating !

Top allergens to look at are:
➡️ Gluten
➡️ Dairy
➡️ Soy
➡️ Corn
➡️ Eggs
➡️ Yeast

While a food intolerance test has some limitations, an elimination diet is the best way to test. Eliminate these foods for 3 weeks, and then re-introduce 1 every 4 days to see how you react, it will help you identify the culprit, if any !

Do you suspect any allergies or sensitivities ?

Ever find yourself unable to pass up on the tempting dessert at the end of dinner, more handfuls than you need of your favourite salty snack or just have a sudden desire for a food that doesn’t leave till you eat it ?
I know I’ve been there several times in the past !
The reasons behind this can be so varied that have nothing to do with your will power !
Some can include:
🌱Looking for a feel good factor that you’re not getting from other areas of your life
🌱Nutritional deficiencies - ex. Deficiency in protein can cause sugar cravings
🌱Hormonal imbalances - ex. when there is an imbalance between estrogen & testosterone
🌱Seasonal - cravings for lighter foods in summer and warmer foods in the winter
🌱Not enough water

Fun fact: tastes stay on your tongue for 2-3 days, which is why you can crave the same foods for a few days or in quick succession. Trick is to thoroughly brush your tongue !

I’m sure most of the women out there will agree with me, dealing with pesky cellulite is absolutely no fun !

Ever wondered how it comes to find a place on your body ?
➡️When the detox mechanisms through the liver and digestive system of the body are overloaded, and cannot keep up with the elimination process, the body needs to move the problematic substances away from the blood and vital organs in the torso.
➡️As a result, it stores it in the fatty tissues, typically at the top of the thighs, which leads to the appearance of cellulite!

While there are numerous lifestyle and dietary changes that can support your overall detoxification process which I will address another time, with cellulite specifically, I have found the below to be extremely helpful:
🌱Lymphatic drainage through dry brushing before a shower, followed by oil application to seal back the moisture after the shower Three Sisters Organics
🌱Cold shower (even a minute at the end is good enough!) which further stimulates the lymphatic system
🌱Body massages
🌱Body movement, especially long hold postures in yoga
🌱Diaphragmatic breathing, which increases oxygen saturation in the blood

Would you give any of these a shot ?

We all know getting a good nights sleep is essential to a good days waking, but did you know getting less than 6 hours of restful sleep a night can have consequences on your metabolism ?

Studies have shown this disrupts your metabolism by:
🌱Impairing glucose tolerance
🌱Impairing insulin resistance
🌱Increasing your hunger hormone(gherlin)
🌱Decreasing your satiety hormone(leptin)
🌱Increases cravings for sweet and salty foods

Look to combat this and aid sleep by :
✅ Decreasing stressors during waking hours
✅ Adding more Melatonin rich foods such as Walnuts, Goji berries, Fatty fish, Cherries
✅ Consider reducing caffeine intake or having it earlier in the day
✅ Creating a relaxing night time routine - think warm shower 🚿 aromatherapy candles 🕯 herbal tea 🍵 good book 📖

Fun-fact: less than 6 hours of sleep Increase the risks of obesity by 23%

As humans, we are hardwired to respond to stress - good and bad, by the release of cortisol and adrenaline, our fight or flight hormone response.

This is perfectly healthy and required in a real emergency, say when you are being chased by bear, but if you are constantly getting stressed out by interpersonal relationships, work, finances etc., over time you will burn out and it will wreak havoc in your body !

Ever notice how in stressful situations you are more likely to reach for highly palatable carb and sugar rich foods ? As a result, stress can disrupt weight, mental well being, sleep and overall physical well being. It’s all connected !!

Consider these tips to manage everyday stress:
🌱Figure out the root cause of your stress
🌱Focus only on what you can control in situations
🌱Reduce caffeine intake
🌱Add relaxation in the form of diaphragmatic breathing, meditation and movement
🌱Tap into your endorphins: laugh, dance, listen to music whatever it takes !
🌱Plan the day/week ahead so you are prepared for what’s coming
🌱Organize your space to create a peaceful environment

Fun- fact: meditation has been shown to positively change brain function in 8 weeks, which can help you better cope with stressful situations

Have you ever considered the role caffeine plays in your diet?
A cup of tea or coffee a day can be enjoyable, but if you are constantly reaching for a fix to get you through the day, you need to take a closer look and make adjustments to naturally balance energy levels.

Some Caffeine in the diet can be beneficial owing to its antioxidant content, but excessive amounts may increase :
🌱Risk of heart disease
🌱Reduce bone density
🌱Disrupt gut microbiome
🌱Stress to the adrenal glands

To reap the beneficial aspect of caffeine, stick to caffeine drinks that are not loaded with fancy toppings, excessive sugars or artificial flavours.
Also consider switching to cold brewed coffee, which is ~67% less acidic than regular brewed coffee, or even caffeine alternatives such as mushroom coffee or my favourite - matcha !

Fun fact: Did you know Cola’s contain about 5% of the recommended daily allowance for caffeine

Gluten avoidance has become quite a phenomenon lately !

For those who don’t know, Gluten is the glue that keeps molecules bound and is a naturally occurring protein in grains.

While many avoid it for medical reasons such as mild sensitivity to allergies, to full blown celiac and other autoimmune diseases, for me personally, if consumed in large quantities it triggers a sensitivity that leads to bloating and breakouts.
There’s another set that avoid it inadvertently for its association with weight loss, due to cutting out carbohydrates that contain gluten.

Even in the healthiest people it doesn’t get absorbed properly and increases the risk of intestinal permeability/leaky gut.

Surprisingly It hides in everything, from the obvious grains to even glue on envelope seals, condiments & sauces such as soya sauce, mustard, ketchup, cold cuts, tea bags and even chewing gum !

If you’re trying to live gluten free, pay close attention to your food labels so you know exactly what you are putting into your body !

If you are looking to go gluten free, switching to such a diet is a whole lot easier now with plenty of options in the market. Some grains you can begin to experiment with are:
🌱Quinoa(personal favourite!)
🌱Oat (inherently gluten free but prone to cross contamination- look for gluten free label)
🌱All rice (opt for unpolished,brown, red,black,wild etc.)
🌱Buckwheat / Kasha
🌱Pearl Millet / Bajra
🌱Finger Millet / Ragi/ Nachni
🌱Sorghum / Jowar
🌱Amaranth