Willpower Not Required

How much protein we need to eat and when we should be consuming it can be a source of contention in the health and wellness industry and can leave you feeling extremely confused.

Today's episode is all about protein and how to figure out how much you need for optimal health.

....and do you really need to pound the protein right after a workout??

Click here for a quick, easy and delicious protein packed dinner recipe.

[episode music courtesy of purple-planet.com]

We know that physical activity is important to our overall health.

The latest physical activity recommendations for optimal health are 300 mins of moderate exercise each week (which can look like 60 minute sessions, 5 times per week) or 150 minutes of vigorous activity (30 minutes, 5 times per week).

So what is best?  More minutes of moderate exercise or less minutes of vigorous exercise?

Listen to today's episode to find out!

Also go back and listen to Tip #42 on the 'Fresh Start Effect' & Tip #6 on high intensity interval training (HIIT) workouts

[podcast music courtesy of purple-planet.com]

Capitalize on a special day or period of time to break yourself of old unhealthy habits and start new healthy ones.

This behavior change strategy called the “Fresh Start Effect” comes from Katy Milkman - Behavior scientist and Author of the Book “How to Change”. https://www.katymilkman.com/book

Combine the Fresh Start strategy with the "never miss twice mantra" from episode #40 to stay motivated and moving towards your goals -willpower not required!

[episode music courtesy of purple-planet.com]

Inflammation is your body’s process of fighting against things that harm it, like infections, injuries, and toxins, in an attempt to heal itself. It is a natural and healthy immune response. Chronic inflammation, however, is not a good situation in the body.  Chronic inflammation is when this immune response lingers, leaving your body in a constant state of alert.

Today's episode is about how small changes in your diet can be a powerful tool against inflammation to improve your health and well being.

Click here for the list of foods that contribute to, and fight against, inflammation along with a quick and easy anti-inflammatory dinner recipe.

[episode music courtesy of purple-planet.com]

Everyone, even the most successful people, slip up every now and then.  The key to continued success is to put it behind you and get right back on track as quickly as possible. One mistake is an outlier, but more than one becomes a pattern.

Today's tip is one that will help you build healthy habits - willpower not required

[episode music courtesy of purple-planet.com]

 Book Atomic Habits by James Clear - https://jamesclear.com/atomic-habits

Nothing derails a healthy eating plan like strong emotions.  After a long stressful day we can find ourselves in front of the pantry searching for peace at the bottom of the potato chip bag.

In today’s episode I’ll be talking about a few ways to manage intense emotions without sabotaging your health. The techniques I will talk about can be powerful tools and strategies to help you cope with distressing thoughts & emotions in the moment. 

If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help.  Follow the links below to access support.  You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.

Click here for services available in Canada

Click here for services available in USA

Click here for global supports

As you know regular exercise is important to a long, healthy life but it is also essential to vary your routine and mix things up.

Today’s episode is all about the benefits of mixing up your workout routine (no matter what your fitness level is) and of course some easy tips on how to do it without overhauling your schedule.

[episode music courtesy of purple-planet.com]

Taste is important! We eat because food is delicious. Unfortunately we have been conditioned to equate delicious food with unhealthy food.

Does this sound familiar “This tastes so good, there is no way it’s healthy” or “This doesn’t taste great but it’s healthy so I’d better eat it”. It really feels that if food weren’t so appetizing, we wouldn’t eat so much of it....but that's not necessarily the case.  The quality of our food plays a role in how much we will consume, how long it will keep us full and the impact it will have on our cravings for other foods.  

Listen to today's episode and find out how to choose and prepare foods so they are satisfying and full of flavour and as a result you don’t need to eat as much.

Click here for my quick and delicious roast veggie recipe

[episode music courtesy of purple-planet.com]

There are two very common reasons we avoid quitting something we’ve started even if it isn’t going well.

1.Quitting is often equated with giving up or being a failure and we don’t really want to be a failure

And 2. We fall into the “sunk costs” fallacy.  This is where we keep going because we’ve already invested a lot of time, effort or money and don’t want that to be a waste.

Well in today’s episode I will be encouraging you to be a quitter….a strategic quitter.

Let’s learn what to quit and when to quit.  Remove things in your life that aren’t serving you or stop doing things that started off great but didn’t really turn out that way.

[episode music courtesy of purple-planet.com]

Weekly meal planning may sound like a lot of work but it’s actually much easier and takes way less time than you think…... and there are so many reasons why you will want to start it this week.  Listen to today's podcast to find out more. 

Also click here for a handy quick reference list of some of the quick and healthy recipes I’ve tested out on my family then added to my blog. 

[episode music courtesy of purple-planet.com]