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Mental Fatigue Increases Temptation for Rewards

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Mental Fatigue Increases Temptation for Rewards

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New research reveals that mental fatigue makes rewards like unhealthy snacks more tempting.

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Mental Fatigue Increases Temptation for Rewards - Neuroscience News

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New research reveals that mental fatigue makes rewards like unhealthy snacks more tempting.

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30 Plant Points Challenge: Boosting Health with More Plants

Lauren Potts embarked on a week-long challenge to consume 30 plant points, as recommended by experts like Dr. Rupy and Tim Spector, who emphasize the health benefits of a diverse plant-based diet. Research shows that eating at least 30 different plant types weekly can enhance gut health and lower disease risk.

What Counts?
Plant points come from six categories: fruits, vegetables, whole grains, legumes, nuts and seeds, and herbs/spices. Each unique plant counts for one point, with some exceptions like herbs and certain oils, which count for a quarter.

Planning for Success
Lauren estimated she was already eating about 20 plant types per week but recognized the challenge of avoiding repetition. By incorporating budget-friendly frozen fruits and canned beans, she managed to keep her weekly grocery costs similar at £40-50.

Results of the Experiment
Starting strong, Lauren racked up points quickly, hitting 33 in just two days. While she initially maintained her enthusiasm, she found it challenging to keep variety throughout the week. By the end, she achieved an impressive total of 58.5 plant points—almost double the target.

Key Takeaways

Emphasizing variety in meals can enhance dietary enjoyment and health.

Small adjustments to existing meals can significantly increase plant intake.

The concept of “30 plant points” serves as a modern reminder to embrace a colorful and balanced diet for better health.

Lauren’s experience highlights the importance of incorporating more plant-based foods into our diets without overwhelming changes. It’s a fun challenge to consider for anyone looking to boost their health!

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‘I tried to eat 30 plant points in a week – here’s what happened…’

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Could I really reach the magic number without spending more on my weekly food shop?

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The Plant Points eating plan encourages individuals to consume a diverse range of plant-based foods to improve overall health and well-being. Here’s a detailed overview:

What Are Plant Points?

Plant Points are a way to quantify the variety of plant foods consumed in a week. The goal is to reach at least 30 different plant sources each week. Research, particularly from the American Gut Project, suggests that this diversity can promote a healthier gut microbiome, potentially leading to better immune function, improved metabolic health, and protection against various diseases.

Categories of Plant Foods

To achieve the 30 plant points, foods are divided into six main categories, each contributing to the total:

1. Fruits: Fresh, frozen, dried, or canned (without added sugars).

2. Vegetables: All types, including leafy greens, root vegetables, and cruciferous vegetables.

3. Whole Grains: Foods like brown rice, oats, quinoa, and barley.

4. Legumes: Beans, lentils, chickpeas, and peas.

5. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, etc.

6. Herbs and Spices: Fresh or dried herbs and spices, which count as a quarter of a point.

How to Count Points

One point for each unique type of plant.

Quarter point for herbs, spices, oils (like olive oil), tea, coffee, and stock.

Repeating a plant does not count for additional points within the same week.

Highly processed plant foods may not count towards the total.

Tips for Following the Plant Points Plan

1. Diversify Your Diet: Aim for different types of plants in every meal. For instance, if you have a salad, add a variety of veggies, nuts, and seeds to maximize points.

2. Make Simple Swaps: Enhance existing meals by adding legumes or vegetables. For example, adding beans to a pasta dish or incorporating spinach into an omelet can boost points without requiring new recipes.

3. Utilize Frozen and Canned Options: These can be more affordable and longer-lasting than fresh produce, making it easier to keep a variety on hand.

4. Plan Meals: Strategically plan meals to include a range of plant foods. Batch cooking different recipes can help maintain variety throughout the week.

5. Set Weekly Goals: Focus on gradually increasing your plant intake rather than overwhelming yourself with drastic changes. For instance, aim to introduce a new vegetable or grain each week.

Health Benefits

Following the Plant Points plan can lead to:

Improved gut health and diversity in gut bacteria.

Better metabolic function and blood sugar regulation.

Enhanced immune response.

Potential protection against chronic diseases such as obesity, diabetes, and heart disease.

Overall better health and longevity.

The Plant Points eating plan is a flexible and achievable way to promote healthier eating habits. By focusing on variety and incorporating more plants into daily meals, you can enjoy the health benefits associated with a diverse and balanced diet.

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It's not what you do sometimes that matters; it's what you do each and every day

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It's not what you do sometimes that matters; it's what you do each and every day

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Food is not just fuel; it's information. It talks to your DNA and tells it what to do

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Food is not just fuel; it's information. It talks to your DNA and tells it what to do

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Make a vege version by omitting the pork products. Sometimes I fry up a can of black beans with onion, olive oil and garlic. Boil some brown rice and add the bean mix over the top with fresh herbs! Add a salad and dinner done in 15 minutes!

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This feijoada is a traditional Brazilian dish that has rich flavors famous in Brazil. This version gets rave reviews! Additional meats may be added.

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- you can chuck a couple of eggs in this casserole too!

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During our time in Vancouver, we tried lots of delicious restaurants, one being Medina - famous for its brunch.

The long line was worth the wait on a cold dreary morning and all I was craving was a hot beverage and a comforting pot of something warm and delicious. One bite into the tagine (a close cousin to the North African dish known as "shakshuka") and the smoky, intense flavors in the tomato sauce, I was hooked!

I got to work recreating this dish once we returned home.

This 30-minute, 1-pot meal starts with a mixture of onions, garlic, and bell pepper. Next comes tomato puree (or diced tomatoes) and tomato paste for plenty of rich, hearty flavor.

Seasonings can practically be whatever you have in your pantry, but I felt that cumin, chili powder, paprika, cayenne, coriander, and cardamom worked best, giving the dish a smoky, earthy, rich, and comforting flavor.

Next comes cooked chickpeas and olives to provide a little more saltiness and substance. Plant protein to the rescue!

This dish is quite amazing. It's:

Smoky
Tomato-y
Rich
Hearty
Spicy
Comforting
Vegetable-forward
Protein- & fiber-rich
& Insanely easy to make!

This is the type of plant-based meal that can be enjoyed at breakfast, lunch, or dinner. From what I gather, shakshuka is traditionally a baked egg dish, but I swapped in chickpeas for the protein. Serve with toasted bread, flatbread, or over rice, cauliflower rice, or gluten-free pasta of choice! I think this pairs especially well with my Garlicky Chickpea Kale Salad.

If you try this recipe, let us know! Leave a comment, rate it, and don't forget to tag a photo #minimalistbaker on Instagram so we can see what you came up with. Cheers, friends!

1-Pot Chickpea Shakshuka

Servings: 6 (2/3-cup servings)

30 minutes or less, Breakfast, Dairy-Free, Dinner, Entree, Fall, Gluten Free, Grain-Free, Lunch, North African-Inspired, Nut-Free, One Bowl, Recipes, Refined Sugar-Free, Savory, Soy-Free, Summer, Vegan

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1-Pot Chickpea Shakshuka | Minimalist Baker Recipes

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During our time in Vancouver, we tried lots of delicious restaurants, one being Medina - famous for its brunch. The long line was worth the wait on a cold dreary morning and all I was craving was a hot beverage and a comforting pot of something warm and delicious.

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Chickpeas, along with other legumes like lentils, black beans, and kidney beans, are nutrient powerhouses that offer numerous health benefits. They are rich in fiber, which supports digestion, promotes regular bowel movements, and helps control blood sugar levels. The plant-based protein in chickpeas makes them an excellent choice for vegetarians and vegans, aiding muscle repair and satiety.

Additionally, chickpeas are packed with essential vitamins and minerals like iron, magnesium, and B vitamins, supporting heart health and energy production. The high fiber and protein content can also help with weight management by keeping you fuller for longer, reducing the likelihood of overeating.

Legumes, in general, have been shown to lower the risk of heart disease, reduce cholesterol, and improve gut health. They’re versatile and can be used in various dishes like salads, soups, and spreads, making them an easy addition to a healthy diet.

By including chickpeas and other legumes in your meals, you can boost overall well-being and support long-term health.

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Example diet of a 120gr Protein daily eating plan 

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Example diet of a 120gr Protein daily eating plan 

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Breakfast:

Greek yogurt (plain, non-fat, 200g): 20g protein

Chia seeds (1 tablespoon): 2g protein

Almonds (15g): 3g protein

Mixed berries (100g): 1g protein
Total: 26g protein

Snack:

Boiled eggs (2 large eggs): 12g protein
Total: 12g protein

Lunch:

Grilled chicken breast (150g): 35g protein

Quinoa (1/2 cup cooked): 4g protein

Steamed broccoli (1 cup): 3g protein Total: 42g protein

Snack:

Cottage cheese (low-fat, 150g): 18g protein
Total: 18g protein

Dinner:

Grilled salmon (150g): 30g protein

Steamed spinach (1 cup): 5g protein

Brown rice (1/2 cup cooked): 3g protein
Total: 38g protein

Daily Total: 120g protein

This plan emphasizes lean proteins like chicken, fish, eggs, and dairy, while incorporating plant-based options like quinoa and vegetables. You can adjust portion sizes or add snacks to meet your specific needs. Swap in nuts and legumes for dairy items. The above plan has approx. 6500 kilojoules.

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Got sugar cravings? Add some Protein to your meals 

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Got sugar cravings? Add some Protein to your meals 

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1. Stabilizes Blood Sugar Levels: Protein slows down the absorption of sugar into the bloodstream, preventing the spikes and crashes that often lead to sugar cravings. When blood sugar is more stable, you’re less likely to reach for something sweet.

2. Increases Satiety: Eating protein-rich foods makes you feel fuller for longer, reducing the urge to snack on sugary foods. This can help curb those mid-afternoon or late-night sweet cravings.

3. Supports Energy Levels: By providing a more sustained energy release, protein can reduce the fatigue that sometimes triggers cravings for quick energy sources like sugar.

4. Reduces Emotional Cravings: Some people experience sugar cravings as a result of stress or emotions. Since protein helps regulate mood by supporting neurotransmitter function, it can indirectly reduce the desire for sugary comfort foods.

To manage sweet cravings, try incorporating more protein-rich snacks like nuts, yogurt, or a boiled egg throughout the day.

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Protein plays a crucial role in the diet and offers a range of benefits:

1. Builds and Repairs Tissues: Protein is essential for the growth and repair of muscles, skin, organs, and other tissues, especially after injury or exercise.

2. Supports Immune Function: Antibodies that help the body fight off infections are made of protein, boosting the immune system.

3. Aids in Muscle Growth: For those looking to build muscle, adequate protein intake is vital for muscle repair and growth.

4. Enzyme and Hormone Production: Proteins are involved in producing enzymes and hormones, which are crucial for regulating body functions like metabolism and cell signaling.

5. Helps Maintain Healthy Skin, Hair, and Nails: These parts of the body are primarily composed of proteins, so consuming enough helps maintain their health and strength.

6. Boosts Satiety and Helps with Weight Management: Protein tends to make you feel fuller for longer, which can reduce overeating and help with weight control.

7. Supports Bone Health: Protein is important for maintaining bone density, especially when paired with calcium-rich foods, reducing the risk of osteoporosis.

8. Maintains Fluid Balance: Proteins like albumin help regulate the balance of fluids in the body, preventing edema and other fluid retention issues.

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There's heaps out there - this is a common food and weight tracker, free and easy to download.

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Build healthy habits with the all-in-one food, exercise, and calorie tracker.
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Our Philosophy

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"Studies show people who keep a food diary are more likely to hit their goals. MyFitnessPal simplifies nutrition and calorie tracking, provides the data you want, and helps you make sense of it all.

Healthy eating is a continuous journey of self-discovery. And the more you track, the more empowered you'll become to make healthy choices that support your goals."

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From our experts

Essential Guide to Food Logging
Whether your goal is to lose weight, build strength, perform at your peak or improve your overall health, keeping an accurate food journal of what you eat and drink is essential. It provides valuable insight into your nutrition habits, so you can see trends and make adjustments as needed.
Read more on MyFitnessPal blog ›

Essential Guide to Healthy Eating
When you start learning more about nutrition, it can seem overwhelming. For people who are interested, there is definitely a lot to learn and explore, but, in the end, basic nutrition is quite simple. It's so simple, in fact, that we know you can eat better by focusing on these eight things.
Read more on MyFitnessPal blog ›

About MyFitnessPal

MyFitnessPal is one of the best weight loss apps and fitness apps, helping nearly 1 million members reach their nutrition and fitness goals every year. Members use it as a calories tracker and calorie counter to log their foods, and take advantage of the app's food database that contains over 18 million foods. It's not just a free calorie counter app - it's also the best calorie counter app for people who are looking to take back control of their health and fitness.

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Calorie Tracker & BMR Calculator to Reach Your Goals | MyFitnessPal

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Reach your health, fitness & weight goals with MyFitnessPal, the #1 nutrition tracking app. Macro & calorie calculator, food tracker, and fasting app in one. Download today!

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Highly recommended for nutritious eats !

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Your ideal macronutrient breakdown depends on various factors, including your:

1. Goals (weight loss, muscle gain, or maintenance)

2. Activity level (sedentary, moderately active, or very active)

3. Body composition (current weight, height, body fat percentage)

4. Gender and age (as these affect metabolism and nutrient needs)

General Guidelines for Macronutrient Ratios:

Weight Loss:

Carbs: 30-40%

Protein: 25-35%

Fats: 25-35%

Muscle Gain:

Carbs: 40-50%

Protein: 25-35%

Fats: 20-30%

Maintenance:

Carbs: 45-55%

Protein: 15-25%

Fats: 25-35%

To Calculate Your Specific Macros:

1. Estimate your calorie needs based on your Basal Metabolic Rate (BMR) and activity level.

2. Choose a ratio based on your goals (e.g., higher protein for muscle gain, moderate carbs for weight loss).

3. Convert calories to grams:

Carbs and protein provide 4 calories per gram.

Fats provide 9 calories per gram.

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In the context of diet and nutrition, macros (short for macronutrients) refer to the three main types of nutrients that provide energy (calories) to the body:

1. Carbohydrates (Carbs):

Primary source of energy.

Found in foods like bread, rice, pasta, fruits, vegetables, and grains.

Provides 4 calories per gram.

2. Proteins:

Essential for muscle repair, immune function, and the production of enzymes and hormones.

Found in meat, poultry, fish, eggs, dairy, legumes, and some grains.

Provides 4 calories per gram.

3. Fats:

Important for energy storage, hormone production, and absorbing fat-soluble vitamins (A, D, E, K).

Found in oils, butter, nuts, seeds, avocados, and fatty fish.

Provides 9 calories per gram.

The balance of these macros varies depending on dietary goals, such as weight loss, muscle gain, or maintenance. People often track macros to ensure they are getting the right proportions of each to meet their fitness or health objectives. Micronutrients are vitamins and minerals.

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16 Mediterranean Diet Lunches for Better Blood Sugar

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16 Mediterranean Diet Lunches for Better Blood Sugar

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16 Mediterranean Diet Lunches for Better Blood Sugar

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These delicious Mediterranean diet lunches are lower in sodium, saturated fat, carbs and calories to help support healthy blood sugar.

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You can't exercise your way out of a bad diet

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You can't exercise your way out of a bad diet

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No amount of exercise can compensate for consistently poor eating habits. While exercise is crucial for overall health and can help with fat loss, diet plays a larger role in creating a calorie deficit and achieving sustainable weight loss.

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The best exercises for fat loss are those that burn calories and build muscle. Here's a quick list:

1. High-Intensity Interval Training (HIIT)

Short bursts of intense exercise followed by rest.

Efficient for burning fat and improving metabolism.

2. Cardio (Running, Cycling, Swimming)

Burns calories and boosts heart health.

Choose moderate or vigorous intensity.

3. Strength Training (Weightlifting)

Builds muscle, which increases metabolism.

Focus on compound exercises (squats, deadlifts, bench press).

4. Bodyweight Exercises (Push-ups, Squats, Lunges)

No equipment needed, effective for fat loss and toning.

5. Walking/Brisk Walking

Easy to incorporate into daily routine and burns calories over time.

Consistency and combining these exercises with a healthy diet are key to fat loss.

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Using a fitness or exercise app can make working out easier and more fun. Here's why:

1. Track Progress: Log your workouts, see improvements, and stay on top of your goals.

2. Custom Plans: Get workouts tailored to your fitness level and goals.

3. Stay Motivated: Set goals, get reminders, and even join challenges.

4. Convenient: Work out anywhere, anytime, with on-demand or live workouts.

5. Variety: Access tons of exercises to keep things fresh.

6. Connect Devices: Sync with wearables like Fitbits for full health tracking.

7. Affordable: Many apps are free or cheaper than a gym or trainer.

Apps like MyFitnessPal, Nike Training Club, Just Fit or Strava offer a mix of features to help you stay active and motivated!

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Creating a calorie deficit is the foundation for weight loss. It means consuming fewer calories than your body uses in a day. Here's how you can achieve it:

1. Calculate Your Calorie Needs

Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest. You can estimate it using an online BMR calculator, which factors in your age, gender, weight, height, and activity level.

Total Daily Energy Expenditure (TDEE): Multiply your BMR by an activity factor (sedentary, lightly active, moderately active, etc.). This gives you the total calories you need to maintain your current weight.

TDEE Calculator

2. Reduce Calorie Intake

Eat 300–500 Calories Less Per Day: A moderate reduction in calories can lead to sustainable weight loss of about 0.5–1 kg (1–2 lbs) per week.

Track Your Calories: Use apps like MyFitnessPal to log your food and ensure you're staying under your TDEE.

Eat High-Volume, Low-Calorie Foods: Focus on foods like vegetables, fruits, and lean proteins that are filling but lower in calories.

Watch Portion Sizes: Eating more than intended can sneak in extra calories.

3. Increase Physical Activity

Cardio Exercises: Running, cycling, swimming, and other aerobic exercises can burn additional calories.

Strength Training: Lifting weights builds muscle, which increases your resting metabolic rate.

Daily Movement: Walking more, taking the stairs, and staying generally active can contribute to your calorie burn.

4. Avoid Liquid Calories

Minimize Sugary Drinks: Sodas, juices, and alcohol contain a lot of empty calories.

Drink Water: Stay hydrated to avoid mistaking thirst for hunger.

5. Stay Consistent

Track Progress: Monitor your weight weekly and adjust calorie intake or activity if necessary.

Avoid Drastic Reductions: Cutting too many calories can lead to muscle loss, fatigue, and other health issues.

By combining mindful eating with regular physical activity, you can create a sustainable calorie deficit for weight loss.

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A standard KitKat bar contains approximately 210 calories - that's 45 minutes walking around Cook's Gardens or running 3.5km!

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For good health, aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week. This breaks down to about 30 minutes a day on most days.

Here are some additional tips:

Short Walks: If 30 minutes feels daunting, you can start with shorter walks and gradually increase your time. Even 10-15 minutes can be beneficial.

Consistency is Key: Try to make walking a regular part of your routine. It can be integrated into your daily activities, like walking during lunch breaks or after dinner.

Intensity Matters: To make your walks more effective, increase your pace, find hilly routes, or incorporate intervals of faster walking.

Mix It Up: Combine walking with other activities, like strength training or flexibility exercises, for a well-rounded fitness routine.

Listening to your body and finding a pace that feels comfortable for you is important, so enjoy the process!

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tracker apps

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Overnight Oats

Ingredients:

1/2 cup rolled oats

1/2 cup almond milk (or your choice of milk)

1 tablespoon chia seeds

1/2 banana, sliced

Berries or nuts for topping

Instructions:

1. In a jar, combine oats, almond milk, and chia seeds.

2. Stir well, then add banana slices.

3. Refrigerate overnight and top with berries or nuts in the morning.

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Zucchini Noodles with Pesto

Ingredients:

2 medium zucchinis, spiralized

1/2 cup cherry tomatoes, halved

1/4 cup pesto (store-bought or homemade)

Salt and pepper to taste

Instructions:

1. Sauté zucchini noodles in a pan for about 2-3 minutes until slightly softened.

2. Add cherry tomatoes and cook for another minute.

3. Stir in the pesto, season with salt and pepper, and serve immediately.

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Quinoa Salad

Ingredients:

1 cup cooked quinoa

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper, diced

1/4 cup red onion, finely chopped

1/4 cup feta cheese (optional)

Olive oil, lemon juice, salt, and pepper to taste

Instructions:

1. In a large bowl, combine all the ingredients.

2. Drizzle with olive oil and lemon juice, then season with salt and pepper.

3. Toss gently and serve chilled or at room temperature.

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Stay Inspired: Read success stories, listen to podcasts, or watch documentaries about health and fitness to keep your motivation high.

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Celebrate Non-Scale Victories: Focus on other improvements, like fitting into clothes better, increased stamina, or improved mood.

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Mindfulness and Self-Compassion: Practice being present and kind to yourself. Understand that setbacks are part of the process, and don’t be too hard on yourself.

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Experiment with Healthy Recipes: Try new, delicious, healthy meals that excite you. Cooking can be a fun and creative outlet!

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Make it Enjoyable: Choose activities you love, whether it’s dancing, hiking, or playing a sport. Enjoyment can make exercise feel less like a chore.

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Track Your Progress: Keep a journal or use apps to log your meals, workouts, and feelings. Seeing your progress can be a great motivator.

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Find Support: Join a community or enlist friends and family to support your journey. Sharing experiences can boost motivation.

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Visualize Your Success: Imagine how you’ll feel and look at your goal weight. Keep a vision board with photos and quotes that inspire you.

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Focus on Health, Not Just Weight: Think about the benefits of a healthier lifestyle—more energy, improved mood, better sleep, and enhanced overall well-being.

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Set Realistic Goals: Start with achievable, short-term goals. Celebrate each milestone to keep yourself motivated.

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BMI, or Body Mass Index, is a numerical value derived from your height and weight that helps categorize individuals into different weight status categories, such as underweight, normal weight, overweight, and obese.

To calculate your BMI, you can use this calculator:

Understanding BMI - Heart Foundation NZ

Once you calculate your BMI, you can compare it to the following categories:

Underweight: BMI < 18.5

Normal weight: BMI 18.5–24.9

Overweight: BMI 25–29.9

Obesity: BMI ≥ 30

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The amount of protein you need can depend on several factors, including your age, sex, activity level, and overall health. Generally, the Recommended Dietary Allowance (RDA) for protein is about 46 grams per day for women and 56 grams per day for men.

For active individuals or those looking to build muscle, the needs may be higher, often suggested at around 1.2 to 2.0 grams of protein per kilogram of body weight.

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Mikki Williden PhD on Instagram: "Want to lose weight? This is what it takes. Adhering to the plan. Actually doing the thing. What does that involve? Probably a lot of things which don't sound like fun 😂 Meal prep Saying no to things so you can prioritise yourself and your goals Shopping for said food Minimising alcohol Not to mention Going to bed early enough to get sleep Exercising Examining deeper your 'why' for wanting to lose weight in first place We do all this in Mondays Matter I don't actual prep your food or shop 😂 But I plan. And you execute. And we are both cheering on your success. Doors close tonight. Kick off tomorrow. Link in link tree 🌳 in bio (including 2 pay option) or https://www.mikkiwilliden.com/mondays-matter"

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59 likes, 0 comments - mikkiwilliden on February 10, 2024: "Want to lose weight? This is what it takes. Adhering to the plan. Actually doing the thing. What does that involve?