How To Stop Eating Junk Food

Do you often find yourself saying "I don't have time to eat healthy"?

Well, my friend, let me tell you that this excuse is nothing but a myth perpetuated by the junk food industry. You see, they want you to believe that eating healthy takes too much time and effort, so that you keep reaching for their processed snacks and fast food.

The truth is, healthy eating doesn't have to be complicated or time-consuming. Think about it this way: every time you make a healthy choice, it's like making a deposit into your health bank account. And just like you wouldn't neglect your financial accounts, you shouldn't neglect your health accounts either. It's all about making small deposits every day that will add up to a healthy balance in the long run.

Now, I know what you're thinking: "But Tom, I'm too busy to cook healthy meals!"

Well, my friend, that's just another excuse. With a little planning and preparation, you can cook healthy meals in no time. Try meal prepping on the weekends or cooking meals in bulk and freezing them for later. And if you're really short on time, there are plenty of quick and easy healthy recipes available online. (You can't get much faster than a quick stir fry!)

But maybe you're saying, "I'm always on the go and don't have time to sit down and eat." I hear you loud can clear! But skipping meals or eating on the go can lead to overeating and poor food choices. It's important to make time for meals and to prioritise healthy eating even when you're busy. Try packing healthy snacks like fruits and nuts to eat on the run, or choosing healthier options when eating out.

And last but not least, I know some of you might be saying, "Healthy food is too expensive." Well, my friend, that's just another myth perpetuated by the junk food industry.

While some healthy foods may be more expensive than processed junk food, there are plenty of affordable healthy options available. And investing in healthy food is like investing in preventative healthcare. It may require an upfront cost, but it can save you money in the long run, not just by preventing costly medical bills and chronic illnesses, but also because junk food has much less nutrients in it. Meaning, even though you're eating more, your body is getting less of what it needs, which eventually makes you hungry sooner. All this leads you to spend more of the junk food, costing you even more money!

So, my friend, don't let these excuses hold you back from eating healthy. By making small deposits into your health bank account every day, you can improve your health and well-being in the long run. It's all about making healthy choices that work for you and your lifestyle. And once you start seeing the benefits, you'll wonder why you ever believed these myths in the first place.

7 Reasons You Can't Lose Weight And How To Fix Them

You may be wondering, "Why can't I lose weight? What am I doing wrong?"

Losing weight can be a frustrating and overwhelming task, especially for busy parents doing their best to balance their work/life balance. Too often these people have tried and failed multiple times.

Well, the truth is, there could be a variety of reasons why you're struggling to shed those extra pounds. But don't worry, you're not alone, and there is a solution.

Here are 7 of the most common reasons why you may be having a hard time losing weight:

1. You're not getting enough sleep. When you're sleep-deprived, your body produces more ghrelin, a hormone that stimulates appetite, and less leptin, a hormone that suppresses appetite. So, if you're not getting enough shut-eye, you may be more likely to crave high-calorie foods.

2. You're not drinking enough water. Staying hydrated is crucial for weight loss, as it helps to flush out toxins and keep your metabolism running smoothly. If you're dehydrated, your body may hold onto water, making you feel bloated and heavier.

3. Too many processed foods could be creeping into your diet. Processed foods are often high in calories, sugar, and unhealthy fats, which can contribute to weight gain. Try to focus on whole, unprocessed foods, like fruits, vegetables, and lean proteins, instead.

4. It might be time to get even more physical. Exercise is essential for weight loss, as it burns calories and helps to build muscle. But, if you're not getting enough physical activity, you may be missing out on the benefits. Make sure to include a combination of cardio and strength training in your exercise routine.

5. Emotional eating habits. Sometimes, we turn to food as a way to cope with stress, boredom, or emotional issues (Something I've battled with through the years). This can lead to overeating and weight gain. Finding healthy ways to cope with your emotions, such as mindfulness, meditation, or therapy, can help you break this cycle.

6. Lack of Customisation - One-size-fits-all weight loss programs may not take into account your unique needs, goals and schedule. This can make it difficult to maintain the program and achieve sustainable weight loss. A personalised weight loss program that is tailored to your unique needs and goals is much more likely to be successful.

7. Lack of Support and Accountability - Losing weight can be a daunting task and it's easy to give in to temptations and slip back into old habits. Having a support system in the form of a personal trainer or a weight loss program that provides personalised coaching and support can make all the difference. When you have someone to hold you accountable, you're more likely to stay on track and achieve your weight loss goals.

As you can see, losing weight is a complex process that can be influenced by a variety of factors. But don't despair!

Losing weight is not impossible, it just takes time, dedication, and the right support system. If you're feeling discouraged and ready for a change, reach out to a personal trainer or a weight loss program that offers personalised coaching and support (like me!). Take the first step towards achieving your weight loss goals and feeling great about yourself. You can do this by reaching out to me today.

Food Hack: 25 Ways To Eat Healthy On A Budget

Eating healthy can be expensive – but it doesn’t have to be!

With a few simple hacks, you can eat healthier without breaking the bank. Here are 25 tips for eating healthy on a budget:

1. Shop in season - Eating produce that is in season is cheaper than buying out of season fruits and vegetables.

2. Buy frozen - Frozen fruits and veggies are as nutritious as their fresh counterparts, and they last longer too!

3. Stick to staples - Items like rice, beans, oats, potatoes, etc., are inexpensive yet high in nutrition. Stock up on these staples to stretch your grocery budget further.

4. Use vouchers, or club card points - vouchers may not seem like much savings at first glance but they do add up over time. Remember to take them when you’re doing your weekly shop!

5. Plan meals ahead of time - This will help you avoid impulse purchases. You'll save money by only buying what you need for the week or month ahead of time instead of shopping every day or two

6. Stock up during sales- Keep an eye out for items that go on sale so you can buy them in bulk while they’re discounted. This way you won't run out before the next sale comes around again!

7. Bulk cook/freeze leftovers – Preparing large batches of food saves both money and time, all those ingredients add up. Also freezing leftovers keeps them from going bad, this helps with saving money long term

8. Grow your own herbs – Herbs can get pricey at the store but growing your own takes minimal effort and costs nothing beyond the initial investment for soil & pots (which also lasts forever!). Plus homegrown herbs taste even better than store bought varieties !

9. Go to your local butchers - Butchers tend to have a lot of leftovers, especially carcasses and organ meat. These are great, nutrient dense ingredients you can turn into broths, soups and stews

10. Make use of leftovers– Don't let leftover food go to waste. Get creative with them and make something new such as soups , salads , casseroles , sandwiches etc..

11. Swap processed foods for whole foods – Processed foods tend to cost more than their whole food alternatives. Replace crisps with popcorn, canned soup with homemade soup , etc.

12. Buy store brands– Store brands often have the same nutritional value (or better) as name brand items at a fraction of the cost

13. Meal prep - Organising your week can save both money and time

14. Eat foods higher in fibre and protein - These foods have more nutrients in them. Meaning it will keep you fuller for longer, unlike ultra processed food that keeps hungry

15. Use spices - Spices add flavour without adding calories or fat. This helps keep food costs down while still making dishes tasty

16. Buy unpackaged produce & un-chopped fruit and veg - Though pre-chopped/diced may be convenient, you are often paying up to 40% more

17. Check the reduced section - you can find untold treasures hidden within the reduced section

18. Avoid convenience foods – Pre-made/pre-packaged snacks (granola bars) tend to cost more than their DIY counterparts (trail mix). So make sure you’re aware of how much extra money these “convenience” items are costing you!

19. Shop around - Supermarkets don't have any loyalty to you, so don't feel obliged to stick to one

20. Make healthy swaps - Swapping out unhealthy ingredients (white bread) for healthier alternatives (whole wheat bread) may seem small but it adds up over time when trying to eat healthier on a budget.

21. Learn basic cooking skills – Knowing how to cook simple dishes yourself will save both time & money. Compared to relying on processed food products; plus it tastes better too !

22. Cook with frozen veggies– Frozen veggies are as nutritious as fresh ones but they last longer. This means less wasted food & fewer trips back out into the store later on!

23. Invest in kitchen appliances – Having certain kitchen appliances such as slow cookers or pressure cookers makes meal prepping easier & faster which saves both time & money long term

24. Take advantage of sales– Keep an eye out for special sales at your local grocery store, such as “buy one get one free” offers or discounted items that have been marked down for quick sale

25. Make the most of what you already have – Before heading out to the store, take a look in your pantry & fridge and see what ingredients you can use up before buying more.

This will help reduce food waste & save money in the long run! Eating healthy on a budget doesn't have to be difficult. Use these 25 hacks and make it easier than ever before!

5 Easy Weightloss Habits

Losing weight can be a challenge, but it doesn't have to be. By making a few simple changes to your daily routine, you can start losing weight and improve your health.

Here are five easy habits to help you shed those extra pounds:

1. Eat more protein:

Protein is an important nutrient that helps keep you full and satisfied. By increasing your protein intake, you can reduce your cravings, which can lead to weight loss.

Good sources of protein include meat, fish, eggs, dairy products, beans, and nuts.

2. Drink plenty of water:

Water is essential for good health, and it can also help you lose weight. When you're dehydrated, your body may hold onto excess water, which can cause weight gain. By drinking plenty of water, you can flush out excess water and toxins. This will help your body function more efficiently.

3. Get enough sleep:

Lack of sleep can lead to weight gain. It can increase your appetite and cravings for unhealthy foods. Getting 7-9 hours of sleep per night can help keep your metabolism running smoothly and prevent weight gain.

4. Increase daily movement:

Regular exercise is a crucial part of a balanced healthy lifestyle. It can help you burn calories, boost your metabolism, and improve your muscle mass.

This is most effective as part of a long term plan. Start simple and choose activities you could do on a daily basis, then build up from there. The most accessible and easiest options would be brisk walking or cycling for 30 minutes.

5. Eat slower and be more mindful:

Overeating is a common cause of weight gain, and eating fast can make it worse.

Eating slower and remaining mindful is a great way to combat this. You will become better at recognising when you're full and stop eating before you overeat. Try putting your fork down between bites, and take the time to savour each bite of food.

When these habits become part of your daily routine, you will lose weight and improve your health. It may take some time and effort, but the benefits are well worth it.

You'll notice as you start to see progress, your motivation to stick to the plan will improve.

Outraged Queen Had This Covered Up

A naked man stands in the middle of an old museum in Italy.

He has been seen in all his glory by millions, even billions of people. And his name is known around the world.

When people speak of him, they usually mention his dads name in the same breath.

Guessed who they are yet?

Seventeen feet tall, and 12,000 pounds in weight, I speak of the one and only...

Michelangelo's David.

Most people have heard of this statue, but few people know that it was built to represent man in his perfect form. Earning the little-known title of "The Ideal Man."

A balance of beauty, strength and health all whilst holding a pose with ease and grace. It was and still is praised as an artistic masterpiece.

People asked Michelangelo how he was able to sculpt such beauty from a massive boulder. Which Donatello, (another famous artist, not the famous turtle) had earlier abandoned working with due to a fault in the stone.

Michelangelo said "[David] is there, locked inside. All you have to do is remove the excess stone."

The lesson I take from this, and the reason I'm sharing it with you is simple.

When it comes to improving our lives we usually rush to add things in to our already busy lives. This can create even more noise, and make it harder to focus on what's important. When often times the answer is to remove the excess.

What are you currently doing in your life that's not serving you?

What old habits could be holding you back from you getting what you really want?

Michelangelo's David teaches us that we can reach our own ideal, not by adding more, but by taking away.

If you want help removing some of the excess and learning what to really focus on, comment below or let me know.

P.S.

The outraged queen was Queen Victoria. She was gifted a replica and was so shocked by Davids, ahh manhood, that she had a leaf plastered over it.