Getting into the SFD swing of things is a great feeling. You’ve figured out how to make fasting work for you, turned meal prepping into a fine art and established a pretty good routine. But if you start to get a little bored, heed Dr Happy’s cautioning: “Even the best behaviours and habits can become mundane after a while; and if they become mundane or uninteresting then they can be less attractive to perform.” This monotony is a common reason why people stop doing routines even when they know they are beneficial.
Mix It Up
There is a very easy way to prevent your lifestyle from becoming uninspiring: Vary your routines. Fasters that follow the 5:2 or 4:3 structure might find that the LeanGains 16:8 Method is a welcome change. Likewise, if you’re a morning faster, you might benefit from doing a full day fast a couple times a week. Also consider that now that you’ve gotten used to occasionally feeling hungry, your stamina and tolerance have increased and you might be able to handle back to back fast days or a once a month water-only fast day. By mixing it up, your mind will continue to be stimulated, your body will enjoy an interesting new challenge and you’ll enjoy motivating new ways to live that will bring you health and happiness.
Spice It Up
Mixing it up with different fasting methods is a great way to create variety, but to really spice things up, take our advice literally! Adding spices to your recipes will bring tasty new flavours that will zhuzh up your fave dishes and keep them interesting. But one real reason to pump up the heat is the health benefits. Spices have been used for centuries to cure ailments, sooth uncomfortable symptoms and attribute to all-round good health.
Plus, when you’re working with a 500-calorie day, a little bit of flava goes a long way!
Try some Spice, Girls!
- Chilli: Capsaicin, the active compound in warming spices such as cayenne pepper, red peppers and other hot peppers, can boost metabolism, help control blood sugar, suppress appetite and stimulate weight loss.
- Paprika: Paprika is a ground up combination of various sweeter dried peppers. Depending on the peppers used, paprika’s taste and colour can vary. But like peppers, it contains capsaicin, Vitamins A, E and B-6 and is a good source of iron.
- Turmeric: Turmeric contains the antioxidant curcumin, which as well as being an anti-inflammatory, has been researched in preventing several types of cancer and helps protect the liver from toxins such as alcohol. It has a mildly spicy flavour and you can add it to vegetables, soups or stews – turmeric is what gives curries their yellow colour.
- Cumin: Cumin, commonly used in curries, is an excellent digestion helper and a great source of iron.
- Mustard: High in antioxidants, mustard seed aids digestion and is also high in selenium, an element that has been researched for its cancer-fighting effects.
- Fenugreek: Another curry staple, fenugreek can be used to relieve period pain and to lower blood sugar. Add a pinch to plain Greek yoghurt or use it as a savoury dip for fresh veggies.
- Cinnamon: Cassia cinnamon is anti-inflammatory, high in antioxidants and can help fight bacteria. Add a teaspoon to steel cut oatmeal, breakfast cereal, yoghurt or a cup of tea.
- Salt: bodies need salt to prevent dehydration and communicate nerve impulses, in fact low sodium levels in the body can lead to serious repercussions. However, only a tiny bit is necessary and in today’s society, you’re more likely to consume too much rather than not enough salt. The recommended amount is 4g or 1600 mg per day.
Let us know how your Mix It Up week is going by hopping on over to the Members Facebook group, or leaving a comment.