Hi friends, have a good Friday!
It's time for another series of The Friday 5! Today, I'm sharing a few of my favorite Brooks items, our cute greeting cards, the yogurt I'm obsessed with and something that was a game-changer for my sleep.
You can watch or read The Friday 5 below - have a great weekend!
PS If you want to subscribe to my free Friday newsletters, you can register here. You'll get an email from me twice a month (that's it!) With freebies, podcasts I love, offers, and more.
1. Holiday cards - get $ 25 off your first order of $ 100 more
We set our camera on a self-timer and took our greeting card photo in matching pajamas - even Murphy has a matching bandana! We used Hit for our cards for several years and love it. It probably took me 10 minutes to create the cards - couldn't be easier. I'm glad our greeting cards were prepared at the start of this year, and the shipping was also quick.
I have one referral link for $ 25 off your order if you want to try it.
I am obsessed with this triple cream yogurt from Siggi. They were on sale at Whole Foods, and I have certainly had several. The lemon flavor is my favorite. I often add ground flax and hemp seeds, and yogurt is full of gut-healthy probiotics itself - a healthy snack if I say so. It is richer in fat because it is triple cream (yum!), But contains 9 grams of protein. Even though I'm generally not a big yogurt maker, I've been loving this snack lately.
Mal bought me this gravity blanket for my birthday in June, and it really helped reduce my sleep and anxiety. I put it on our duvet, and it fits right on my side of the bed (Mal has no problem falling asleep - lucky!). I have the 15 pound blanket, and it's actually quite heavy. If for some reason I sleep without it, I definitely notice a difference and don't sleep as well. The cover is removable and washable which is great. It's an easy thing that you can add to your life to help you sleep better - I highly recommend it!
Whenever I share workout videos on InstagramI always get questions about the sneakers I wear. These are the Brooks Hyperion, and I love them! I think this is my third or fourth pair. They're low to the ground, so you can run and lift them - great for CrossFit style workouts. They are unfortunately on a halt so I plan to stock up during the Black Friday sales.
I was shocked when I learned that my all-time favorite sports bra, the Brooks Juno, was discontinued. One of their replacement styles is the Dare Crossback Run Bra, and I like it pretty well. Although the styling is not very similar, it works very well. It has a higher neck, wicks sweat and is very smooth. I think it's pretty flattering too (no Uniboob here!).
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet partouze.
Instead of adopting a radical or all-encompassing approach, try adopting a series of saine vêtements and making them an integral part of your eating routine first. As these vêtements start to become ingrained, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet orgie.
If you’re not sure what those habits could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and former footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.
You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose détermination. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.
“Time and again, personnes say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 kcal less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 calories – two standard 50g parcs of chocolate would do it. However, to eat 500 kcal less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 23. 5kg ) over a year – over 3½ stone ! ”
“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.
“The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your détermination are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”
“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, saine recipe boxes can be a big help.
“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef fine you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”
“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.
“Try to make sure you are eating meals at regular times, with healthy fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 kcal and stick to two a day at maximum.
“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”