Hey it’s Jill here, The Fat Controller and lover of all things non beige! You might have read my first article where I introduced myself to the fabulous Non Beige family. I spoke about my mission to spread my message about beige dead food and why life is sooooo much better without it. (If you didn’t you can catch it: http://nonbeige.com/lifestyle/fat-controller-devil-beigedeadfood)
Following on from this I wanted to help you take a step further away from the beige that threatens to consume us as we travel upon this journey we call life.
With my on-going mission to shed light on the benefits of returning to foods in their natural state, I wanted offer some super simple ways to move your fabulous body more and help put the brakes on old age! I have also included one of my favourite non beige recipes. Sound good?
As a foodie and a wine lover, the idea of giving up one of life’s most basic pleasures to embark on a healthy eating regime just fills me with dread. So you won’t find me on a ‘beige’ diet or living in a gym to keep myself fit and well. But you will find me practicing a fat controlling lifestyle everyday where I eat and move like nature intended.
So how do I practice a balanced way of living, moving and keeping well?
By eating AND moving in a way that I call ‘fat controlling’. Practice consistently choosing meals and exercise that optimises and balances blood sugars and fat burning metabolism. Consistent effort enhances energy levels and maintains lean fat burning, anti-aging muscle mass. Below are 2 very simple rules to practice:
At each main meal aim to consume three times more colourful vegetable and plant matter than you do high protein foods. Eating this way while eliminating or reducing the beige foods will help regulate and improve your energy levels while maintaining a healthy body weight. (read my previous article on it here)
Think of exercise as looking for ways to move your body at every opportunity. If you see it as something outside of your everyday life, it will be perceived as high effort and a chore. When you find things you enjoy and can fit in to your normal routine then it will become effortless. Each little thing you add in over time will add up to much more in the long term.
Getting groovy the non beige way – use it or lose it!
The best way to keep yourself in tip top condition as we grow older is to use and train every aspect of your bodies diverse abilities. That means challenging your heart and lungs, your muscles, your brain, nervous system, balance and your flexibility. And not just limited to one direction or plane of movement. We can move in many different directions and at different speeds so it’s important we can carry these movements out. It is also equally important we are conditioned enough to slow and stop at any time to prevent falls and injuries.
There are so many examples of exercise you can choose from. You could easily create a daily routine that will keep you in tip top form, moving when you can and eating in a way that balances metabolism most of the time.
Below I have written a fabulous little exercise plan that you can incorporate into your day. I have also included a lovely idea for lunch or dinner. All non beige recipes are based on natural whole foods that don’t hijack your fat burning metabolism and keep you energised ALL day. The exercises are designed to keep you a highly functioning individual who can become flexible, strong and fit.
One of the best forms of exercise you can do to maintain your youth and offset old age is a form of resistance training. If you want inspiration or proof of how beneficial it can be then check out 77 year old body builder Ernestine Shepherd. (Click here: https://youtu.be/na6yl8yIZUI)
If you don’t want to use a gym then you could purchase some weights to use at home. Failing that you can utilise your body weight and perform some of the suggested exercises interspersed throughout the day.
Here are several exercises and examples of how you can add them to your daily routine:
Single leg activities to enhance your balance such as brushing your teeth, ironing, washing up, waiting for the kettle to boil, waiting in queues. Our balance is one of the first things to go as we age so use any opportunity you can to challenge it.
Worktop push up or dips while dinner is cooking. Simply place your hands slightly wider than shoulder width and place feet away from worktop. Perform push ups to challenge your core, chest and shoulders. As you get stronger you can place you feet further away and try slowing it right down too. To perform dips simply face away from the worktop. Place your hands on the top narrow (as close to your waist as you can) and place your feet a small distance away from the worktop and dip your body weight bending your elbows 90 degrees keeping them tight into the body.
Perform a mixture of abdominal and core exercises during the TV commercials such as the plank.
Climbing stairs without holding onto the railings uses more core muscles and leg strength. We often use the rails out of habit but we are short changing important muscles which will keep us mobile and independent well into old age.
Try take two steps up the stairs at a time as this will utilise the important gluteal muscles that support our core and backs.
If doing activities that involve sitting, set your phone or alarm to go off every 30-60 minutes to remind to your stretch, walk around move, dance, walk etc
Put on some of your favourite tunes and move around! Get jiggy, swing your arms around and bring those knees up high. Anything to get your heart rate up and your joints mobilised. You will also feel more energised too!
Take up a new sport or activity to challenge both mind and body. Maybe a dance or Tai Chi class. Or a competitive sport such as tennis.
Find a hill and do some intervals. March up it and walk down the other side. This is great way to challenge the heart and lungs while keeping your muscles strong. The steeper the hill the more challenging it will be.
Aim to walk at least 30 minutes everyday. Wearing a pedometer can help you monitor your steps. Aiming for a minimum of 10,000 is a good place to start.
Sample non beige no aging day:
- Single leg getting dressed, brushing teeth activities
- 30 minute fasted early morning walk, swim, Tai Chi, Pilates or Yoga session.
- Non-beige breakfast
- Light activities such as shopping, housework, gardening
- Pre-lunch 10 minute boogie to get you breathless
- Non-beige lunch
- 30-60 minute afternoon walk interspersed with hill intervals
- Put phone alarm on for every 30 minutes to perform 60s of a series of exercises such as:
- Push ups
- Shoulder presses
- Double step up the stairs
- Sit ups
- High knees (march with knees coming up high while pumping arms vigorously)
- Worktop dips and push ups while dinner is cooking
- Non-beige dinner
- Single leg washing up activities, light TV commercial stretches or ab exercises on the floor
It might sound like a lot but when you find little places to add these in, after a month or two it will become habit. A few mins here or there over a course of day can easily add up to a considerable amount of activity.
There are no limits to what you can do exercise wise but consistency is king. So whatever you choose, doing it often is the best way to maintain or gain results.
Chicken and Broccoli no #beigedeadfood pie!
What you need:
1 tsp crushed black pepper
1 tsp of coconut oil or ghee for frying
For the crust:
1.5 cups of almond flour/ground almonds
1/4 tsp baking powder
4 tbsp extra virgin or walnut oil
1 clove of crushed garlic
For the filling:
2 free range chicken breasts
1 red onion
1 tbsp sun dried tomatoes
1 head of broccoli
1 cup of grated hard cheese such as cheddar
3 free range eggs
1 1/4 cups of cream of quark
1/2 tsp sea salt
- Pre-oven to about 350F (180C)
- Add all ingredients for the crust into a bowl and mix until in a thick paste or dough.
- Form the dough into a ball and place in the middle of a greased pie pan and then press it out until is covers the bottom and edges.
- Using a fork, prick holes in the dough and place in the oven for 20 minutes.
- Increase temperature to around 390F (200C)
- Cut the chicken and sun dried tomatoes into small pieces and slice the onion
- Fry in the oil/ghee with a bit of seasoning
- In a bowl beat the eggs, cream and salt, pepper and garlic
- Spread the chicken, tomatoes and onion mix and the grated cheese evenly over the pre-baked crust
- Pour over the egg and cream mixture making sure it fill sup all the space to bind it all together. Then place the broccoli on the top.
- Place the pie back in the over and bake for another 30-40 minutes until it has a lovely golden brown colour.
- Leave to cool and serve with a massive crispy, fresh salad or hearty serving of steamed or roasted vegetables. It serves well cold too!
Big love, small tummies!
Jill – The Fat Controller