I didn’t manage to write a blog post yesterday, simply because I didn’t have an hour spare to sit down and focus. Sometimes life just gets busy like that. Saturday started off as usual, with a bit of light cleaning around the house, followed by my morning coffee and the usual fruit – a bit of an effortless habit now. After that, I made sure to get my water intake in, along with my effervescent vitamin D tablet. I’ve been really mindful lately of making these little health-conscious choices; they’ve become so integrated into my routine that it feels weird if I miss them.
Once all that was done, it was time for my Saturday workout, which focused on core and conditioning. I’m really glad today is my rest day – my legs are still sore from leg day on Friday. Honestly, that ache you feel after a good workout is like a love-hate thing. It’s uncomfortable, but at the same time, it’s a reminder that your body is working hard and adapting. That little soreness in the muscles is a signal of growth, and in a way, I welcome it, because it feels like progress. I have to say, I’m much happier with my new streamlined workout routine. While it still manages to hit all the muscle groups, it’s a lot more manageable, with fewer exercises to fit in each day. That makes it easier to stay consistent, which is key for me. After the workout, I had my first proper meal of the day. Lately, I’ve been a bit on and off with eggs. There’s just something about poached or fried eggs that sometimes puts me off. But I’ve found that scrambled eggs are perfectly fine – I can manage them easily. So, I made scrambled eggs on a bagel with a little drizzle of BBQ sauce. Bagels are a fairly new addition to my shopping list. I never used to buy them, but since my daughter likes them, I’ve started picking them up more regularly. It’s funny how our shopping habits change, adapting to the people we live with. After breakfast and a nice hot bath, I had a bit of time to myself. I decided to spend about an hour playing Xbox, which is something I don’t get to do too often. It was a nice little break before the day got busier. My dad texted shortly after to let me know he was on his way over. We hadn’t been to the pub for a couple of weeks – mostly because the weather’s been pretty miserable lately. But surprisingly, Saturday was quite mild for this time of year. It wasn’t exactly warm, but warm enough to sit outside comfortably, so we made the most of it. There’s something nice about having a little catch-up in the fresh air, just enjoying a couple of drinks and good conversation. As I get older, I’ve come to appreciate these moments with my dad more and more. Our parents won’t always be around, so it feels important to make the time for them while we can. Life can get busy, but I always remind myself that these are the things that truly matter. It’s easy to get caught up in the day-to-day routine and forget to slow down and just enjoy spending time with family. While we were at the pub, my daughter texted to let me know she was on her way home after staying out on Friday night. By that point, my dad and I were both getting hungry, so we decided to stop by the chip shop on the way back to mine. I was good with sticking to my 90/10 diet all week, so it felt nice to have a bit of a treat. We both ordered kebab meat and chips in a tray, while my daughter had a cone of chips. I’ve learned that balance is key, and the occasional indulgence keeps things sustainable. It’s all about moderation, and when you’ve stuck to whole foods most of the time, these treats feel like part of the bigger picture of staying healthy, both mentally and physically. Once we’d finished eating, my dad headed home, and I settled down for a quiet evening. I watched a bit of TV before heading up to bed. I wasn’t quite ready to sleep, so I decided to watch A Bronx Tale – an old film I hadn’t seen before. To be honest, I wasn’t sure what to expect, but it turned out to be a pretty good film. I love it when you stumble across a classic you hadn’t seen before, and it turns out to be a gem. After the film, I listened to my audiobook for about half an hour before finally drifting off to sleep. Today, being Sunday, I’m looking forward to a much-needed rest day. The house is all in order after a good clean yesterday, and since Sunday is my designated rest day from working out, I can fully relax. The weather is awful outside today – the kind of day where you just want to stay indoors, get cosy, and not venture out. It feels like the perfect excuse to unwind, recharge, and enjoy a slow day at home. I’ve been thinking about meals for the next couple of days, and I think I’ll keep it simple. I’ve got pork chops and some veg lined up, which should do for tonight and tomorrow. Then, I’ll switch it up to chicken and vegetables for the following two days. I find that eating these basic, whole food meals really works for me. It keeps things easy and straightforward, and I feel better when I’m not overcomplicating things with processed foods. This way of eating has definitely made a difference in how I feel day-to-day. Looking ahead, Wednesday is my daughter’s 17th birthday, and we’ve got a family meal planned at a restaurant next weekend to celebrate. It’ll be nice to have something to look forward to and enjoy together. Time seems to be flying by these days, and moments like these feel more important than ever. As for tonight, I’m not sure what I’ll watch, but I’m sure I’ll find something good to relax with before heading to bed. I think a quiet Sunday is exactly what I need to recharge and get ready for the week ahead. In response to a recent inquiry on Instagram regarding my 90/10 diet, I thought it would be worthwhile to delve deeper into what this eating plan entails and how it can benefit your health. While many people commonly refer to an 80/20 split, I lean more toward a 90/10 approach. This means that 90% of my food intake consists of whole, unprocessed foods, while the remaining 10% allows for some indulgences and treats that are typically not classified as whole foods.
So, what does this look like in practice? Let’s break it down. The 90% of whole foods includes a diverse range of fruits, vegetables, lean meats, fish, nuts, seeds, and legumes. These foods are packed with essential nutrients, vitamins, and minerals that are crucial for overall health. The focus here is on consuming natural foods that our bodies can easily recognise and utilise. In contrast, the 10% comprises treats and items that might not be deemed as nutritious—think bread, snacks, desserts, or any convenience foods that might catch your eye while grocery shopping. Why Whole Foods? The concept of eating whole foods is rooted in the understanding that our ancestors thrived on diets rich in unprocessed foods. For the majority of human history, people consumed what they could hunt, gather, or grow. This means a diet primarily consisting of fruits, vegetables, lean meats, and nuts. It’s only in the last century that we’ve witnessed a dramatic shift in our food environment, with the rise of processed foods, convenience meals, and endless snacks lining supermarket shelves. Supermarkets have changed the way we eat, making it all too easy to grab packaged items instead of visiting local bakers, butchers, or greengrocers. This convenience often comes at the expense of our health, as many of these processed foods are loaded with sugar, unhealthy fats, and artificial ingredients that can contribute to a range of health issues, including obesity, diabetes, and heart disease. The Science Behind the 90/10 Diet Research consistently shows that diets high in whole foods are associated with numerous health benefits. These benefits include improved digestion, increased energy levels, better weight management, and a lower risk of chronic diseases. Whole foods are typically lower in calories and higher in essential nutrients compared to processed foods. They often contain higher amounts of dietary fibre, which is essential for gut health and helps maintain satiety, making it easier to manage your weight. Implementing a 90/10 diet can be quite simple. Start by focusing on the 90%. Fill your plate with a variety of colourful fruits and vegetables, lean proteins like chicken, turkey, fish, and plant-based options such as beans and legumes. Whole grains like brown rice, quinoa, and oats are excellent choices too. These foods should form the foundation of your meals. When it comes to the 10%, allow yourself the flexibility to enjoy your favourite treats without guilt. This could mean having a slice of cake at a birthday party, enjoying a chocolate bar after dinner, or indulging in your favourite snack while watching a film. The key is moderation and balance. By allowing yourself these small indulgences, you’re less likely to feel deprived, which can help prevent binge eating or unhealthy food cravings. Personalising Your 90/10 Diet Everyone's nutritional needs and preferences are different, so personalising your 90/10 diet is crucial. Here are a few tips to help you implement this eating plan effectively: Assess Your Current Diet: Take a week to jot down everything you eat. This will help you identify areas where you can replace processed foods with whole food alternatives. Plan Your Meals: Creating a meal plan can help ensure you have plenty of whole food options on hand. Focus on batch cooking healthy meals that you can easily reheat during busy days. Experiment with New Recipes: Explore new ways to prepare fruits and vegetables. Roasting, steaming, or blending them into smoothies can add variety and excitement to your meals. Stay Mindful: Practise mindful eating by paying attention to your hunger cues. If you’re not hungry, skip the meal. If you are, enjoy it without distractions, focusing on the flavours and textures. Find Your Treats: Identify your go-to treats within the 10%. Make sure to enjoy them in moderation. If you love bread, perhaps you can choose whole-grain or sourdough options that are less processed. Connect with Local Producers: If possible, try to source food from local farmers or markets. This not only supports your local economy but also helps you access fresher, more nutritious options. By embracing the 90/10 diet, you’re not just making a shift in what you eat, but also in how you view food. It encourages a healthier relationship with what you consume, allowing for enjoyment and flexibility rather than restriction. In a world filled with convenience foods and unhealthy temptations, adopting a 90/10 diet can be a refreshing change. It fosters a sustainable approach to eating that prioritises health while allowing for the occasional indulgence. Remember, the goal isn’t perfection but rather progress. By focusing on whole foods 90% of the time, you can nourish your body and mind while still enjoying the treats that life has to offer. |
Archive
November 2024
Categories
All
|