Welcome To Week Four
This week we look at Adding Texture
A great habit to help manage your weight is to add lots of texture to foods. Often people eat very soft foods that need little chewing and can easily be swallowed without chewing. Adding foods that need to be chewed – foods with texture – can really help.
This week’s mindfulness lesson covers mindful eating to help improve our relationship with food and how to use this time in our busy days to practice some meditation. You will need to get a cup of tea, glass of water or another suitable drink for this session.
The workout regime will be enhanced for those that are ready to move on at this stage and there will also be additional recipes for you to try.
Add Texture
A great habit to help manage your weight is to add lots of texture to foods. Often people eat very soft foods that need little chewing and can easily be swallowed without chewing. Adding foods that need to be chewed – foods with texture – can really help
Where To Start?
Foods to add for texture:
- Lightly cooked vegetables – broccoli, carrots, green beans, sweetcorn
- Crispy side salads – baby gem lettuce, cucumber, grated carrot, sliced spring onions, cherry tomatoes
- Seeds: add whole pumpkin and sunflower seeds to soft breakfasts like gluten free oats – just remember to chew them!
- Raw fruit: chopped apples and pears top breakfast and snacks. Eat and apple with your sandwich at lunchtime.
- Vegetable sticks: A quick way to add texture to any meal – chopped celery, carrots, cucumber, red pepper, all add crunchy texture and low you down.
- Get into the habit of adding crunchy vegetables or salads to every meal. Having lasagne? Add a crispy side salad. Shepherd’s Pie? Always serve it with a side of steamed broccoli. Having dessert? Add some fruit to the plate.
Ready To Go?
Check out our recipes for this week. This is not a menu plan but a collection of ideas that you can try as you go. We will add some new recipes each week along with more tips and a focus on a different aspect of nutrition from immunity to heart health.
Pilates Week 4
Exercise
Welcome to week 4 of our exercise program. You’re half way there already !
Lots done – more to do.
By now you can guess what my advice is here. If you are doing the couch to 5km you can now progress to week 4 or if you feel the pace is too quick for you then you can repeat week 1, 2 or 3. I love to run but I also know to listen to my body. Don’t ignore any niggles – they are there for a reason. I know from experience that a niggle can become an injury very quickly. A walking day is absolutely fine if you need it. In saying that if all is going well – push on with the program.
We are looking for sustainable lifestyle changes. Your pace is unique to you.
Take as many weeks as you need and the journey.
In week 4 – sessions 1 and 2 – there are now 6 exercises per session.
Slight change this week. Each exercise is performed 12 times (12 reps) BUT take a 15 seconds rest between each exercise as well as the 30 seconds rest after each set. Complete 3 sets to finish.
Feel free to substitute exercises from week 1 or 2 in if you feel you are not yet ready for the progressions.
For an extra challenge on the plank – you could see how long you can hold it for on the last set. Keep a record of how long you can hold it for and you can see if you can improve on the time week on week. Mini challenges along the way are great for motivation. You might get another family member to do it with you. Nothing like a bit of healthy competition.
At this point you may be getting used to the DOMS (delayed onset muscle fatigue) that comes with exercising. DOMS is a very personal thing in that different people react in different ways. Some people feel lots of pain and some, not so much. It is important to know that it is not a question of ‘no pain, no gain’. I guarantee you, by following this program you are getting benefits from it. Your cardiovascular fitness will improve over time. Your body produces endorphins when you exercise – a natural ‘feel good’ that’s worth all the effort.
Enjoy your fourth week.
As always, feel free to contact me on suzanneclarkept@gmail.com with any questions or queries.
