About Pili Cereto

I work at BodMinSou where we help busy men and women eat and live healthier. No nonsense diets, just healthy living. Find out more about the science behind BodMinSou or start your free trial today!

Is It Okay To Splurge On Food?

Is It OK To Splurge?

Healthy Living Programs. Be a healthier you today!

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If you’re going to have a treat or indulge in tasty, not so healthy pleasure, then you should truly, fully enjoy it. Don’t ever feel guilty or emotional about a pleasure you’re enjoying as part of a healthy diet. Beating yourself up is far, far more damaging and can eventually result in bad eating behaviors and habits.

Are Food Splurges Healthy

Real life involves real food.

Nutritionist Faith Dearmond says it’s good to “Plan for small weekly or occasional splurges by choosing the foods you want the most.” By planning you can avoid feeling deprived and stop binging behavior.

When you plan for a splurge or indulgence you avoid the feelings of guilt and “cheating” on your healthy lifestyle – in fact you start to gain control. So are food splurges healthy and can they be part of a healthy balanced diet?  Follow Faith’s tips to enjoy your favorite foods whilst maintaining a  healthy and balanced diet.

You are responsible, you are in control.

  • Life involves sweet things, use the 80/20 rule and be sensible when it comes to indulgences.
  • Ask yourself is it worth it? Some store bought foods and treats are simply not. By making them yourself you’ll know exactly what’s inside and stay in control.
  • If you’re eating a cake don’t wash it down with a soda. The more sensible you are the less deprived you will feel. You shouldn’t reward or punish yourself, you’re simple enjoying your favorite food as part of a sensible and balanced diet.
  • Be aware of empty calorie high sugar drinks. These include, sodas, juices and most alcohols. Simply by keeping these as a now and again treat you can enjoy your other favorite treats. If you want to enjoy a soda, juice or beer, keep it as your splurge food. Enjoy them moderately.
  • Know what’s enough. If ice-cream’s your thing, will a few scoops do? Know what your eating and make an informed decision. Sometimes a small portion will do and sometimes it won’t. Make your decision and be happy with it. 
  • Buy the best quality, not the most expensive but the best quality treat you can. If it’s chocolate try higher percentages of cacao 50%+ and see if this works for you.

These

Staying Hydrated During A Workout

Hydration During A Workout

Taken from our online Healthy Living Programs. Be a healthier you today!

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There are a dizzying amount of sports drinks that are marketed at making you stronger and faster. But what should you really be drinking? The truth is that for the average workout of 60 minutes or less, you generally won’t need anything more than water. However if you exceed an hour, then you may need the extra calories and electrolytes.

Staying hydrated during a workout and exercise.

Staying hydrated during a workout.

It’s easy to not drink enough water before a morning run, a heavy session at the gym, or simply when out exercising. Staying hydrated during a workout is especially important because of the increased loss of water through sweat. Try our simple tips to stay safe and stay hydrated.

Water is essential for staying hydrated when the body loses fluids. While many sports drinks market themselves at keeping you hydrated they pack a lot of additional sugars. For most average to strenuous workouts, water is still going to be your best friend.

During exercise try to drink 6 to 8 ounces of water every 15 to 20 minutes. If you’re working out for longer than an hour or running a marathon, you may need to consider replacing electrolytes. Again a homemade Isotonic drink rather than a sports drink will work perfectly to keep you hydrated. Sports drinks are fine, just watch the ingredient list and choose wisely.

When your muscles feel tired during a workout, try drinking some water and resting a little. Since your muscle tissue contains more than 75 percent water, muscles are the first place to become dehydrated. If you feel sore, drink more!

Post workout you should aim to drink 16 to 24 fluid ounces of water for every pound lost. Tip: Weight yourself before and after exercise to calculate the difference and appropriate weight lost.

If your weight change is above 3%, this may be a sign you are experiencing serious dehydration. Losing above 3% of your body weight can result in dehydration effects such as muscle cramps, dizziness, and fatigue. Stop if you feel dizzy or lightheaded and keep hydrated during a workout.

Where To Next

If you are only starting out, have a look at our FREE online programs below. We can help you

How To Start Exercising

How To Start Exercising

Taken from our online Healthy Living Programs. Be a healthier you today!

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Walking is the easiest way to get started with a steady exercise routine. In this article we have a free guide and infographic to help you build up your exercise levels even if you don’t like exercise.

How to start exercising

How To Start Exercising

How to start exercising can be difficult if you hate exercise. In our step by step guide we help you to build up to 30 minutes of fully active exercise. This way, you will hopefully enjoy it more and are more likely to sustain it as a long term healthy habit.

Researchers say the results suggest that 30 minutes of exercise a day may provide additional weight loss benefits. Researchers stated that participants who exercised for 60 minutes a day probably ate more to compensate for the longer workout session and therefore lost less weight. People who exercised for 30 minutes a day may still have extra energy leftover after shorter workouts to be more physically active throughout the day and as a result tend to lose more weight. Rosenkilde, M. American Journal of Physiology, Aug. 1, 2012.

Walking is the easiest way to get started with a steady exercise routine. A University of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots and helps reduce the load on the heart. So how should you get started?

As a bonus we have an easy to print free PDF guide below. If this is your first time here we would love to have you subscribe to our YouTube channel. We have lots of new videos every Thursday. So pull up a seat, get comfy and join us for some healthy fun.

PDF Guide

Where To Next

If you are only starting out, have a look at our FREE online programs below. These will help you to get started and we will personally give you the support, advice and knowledge to eat, cook and live healthier. No nonsense diets, just healthy living! Give us a try.

 

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10 Pinnable Weight Loss Quotes to Motivate You

10 Weight Loss Quotes

Healthy Living Programs. Be a healthier you today!

10 Pinnable Quotes Motivate You

Pinterest is great for all kinds of inspiration, which is why we’ve put together some of our favorite health and weight loss quotes. Be sure to follow us on Pinterest, and please share and pin these images if you like them.

“Whether you think you can or can’t, you’re right.” ~Henry Ford

“You will never change your life until you change something you do daily.” ~Mike Murdock

“You will never change your life until you change something you do daily.” ~Mike Murdock

“The elevator to success is out of order. You’ll have to use the stairs…one step at a time.” ~Joe Girard

“The elevator to success is out of order. You’ll have to use the stairs…one step at a time.” ~Joe Girard

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ~Thomas Jefferson

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ~Thomas Jefferson

“It’s not who you think you are that holds you back; it’s who you think you’re not.” ~Unknown

“It’s not who you think you are that holds you back; it’s who you think you’re not.” ~Unknown

“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” ~William James

“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” ~William James

“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” ~Old Chinese Proverb

“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” ~Old Chinese Proverb

“If you change the way you look at things, the
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5 Tips for Healthy Grocery Shopping

Healthy Grocery Shopping

Taken from our online Healthy Living Programs. Be a healthier you today!

Healthy Grocery Shopping

How often do you go shopping with a set list only to come home with more things than you planned. Grocery shopping can be a challenge, it’s designed that way so you buy more. Here are a few tips that should help with your healthy grocery shopping.

5 Tips for Healthy Grocery Shopping

Healthy Grocery Shopping

Healthy choices start with healthy food which, you guessed it, comes from healthy grocery shopping. Healthy meals, snacks and drinks can be a challenge, if you start off with the wrong ingredients. Food labels can be complicated and very often deliberately misleading. But with a little savvy shopping, you can make choices that will help you gain control step by step.

Like everything we do at BodMinSou, healthy grocery shopping is not going to come immediately, after all you always buy certain products. And the store can often move these, so you shop a little more. Over time if you buy products that rot, yep, the ones that are perishable and go bad, you will be off to a great start.

Follow our few tips below and hopefully your next shopping trip will be a little easier.

Grocery Shopping Tips

Make a shopping list

Create a list of ingredients and products you want to buy ahead of time, ideally at home before you go. Commit to buying only what’s on your list.

Don’t shop hungry

Make sure not to go shopping when hungry. Shop after you’ve eaten…even if it’s just a snack to tide you over until you get home.

It’s going to be hard to make healthy decisions if you’re hungry, your basket will be full of all the wrong things before you even know it.

Skip some aisles

Try skipping the grocery store aisles that don’t contain items on your shopping list. It’s the job of the store to make you buy more, avoid aisles you don’t need to visit.

Read food labels

Reading the food label tells you a lot about what your buying. Choose products with a relatively short ingredient list. The ingredients at the start are the ones that have the highest % in the product, if sugar is in the top 4 this will be a high calorie product. Try

How To Make A Vegetable Soup

How To Make A Vegetable Soup

Taken from our online Healthy Living Programs. Be a healthier you today!

Make a vegetable soup the easy way, full of taste and flavor. We make a butternut squash soup and healthy vegetable soup. Watch the video for a simple step by step guide.

Make a vegetable soup

Vegetable Soup


It’s easy to make a vegetable soup and it’s a popular family favorite that can be easily frozen and used later.

Firstly finely slice the onion and fry in a little oil or butter until soft. Add the stock, carrots, parsnip, celery, lower the heat and simmer for about 20 minutes or until the vegetables are tender when you insert a fork. Season with a little salt and pepper to taste.

This can be enjoyed as a chunky vegetable broth or blended until it’s a smooth creamy soup. Don’t forget to remove the bay leaf before you blend the soup. If you want it thinner add more vegetable stock or water a little bit at a time.

Butternut Squash Soup


Ingredients

  • 2 red onions, 1 garlic clove diced.
  • 6 cups (2.5 pints) of vegetable or chicken broth / 2 dissolved stock cubes.
  • Peel, de-seed and chop: 1 medium butternut squash (2kg), 4 medium carrots, 2 sticks of celery.
  • 1 bay leaf dried or fresh. Remove before blending
  • ½ – fresh red chili,  de-seeded and finely chopped. (Optional)

Directions

Firstly finely slice the onion and fry in a little oil or butter until soft. Add the stock, carrots, butternut squash, celery, lower the heat and simmer for about 20 minutes or until the vegetables are soft. Season with a little salt and pepper to taste and optionally add a bit of heat with some chili. Blend or blitz  until smooth. Garnish with coriander (cilantro) and enjoy. If you want it thinner add more vegetable stock or water a little bit at a time.

Where To Next

If you are only starting out, have a look at our FREE online programs below. These will help you to get started and we will personally give you the support, advice and knowledge to eat, cook and live healthier. No nonsense diets, just healthy living! Give us a try.

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Healthy Frittata Recipe Ideas

Frittata Recipe Ideas

Taken from our online Healthy Living Programs. Be a healthier you today!

Children can be great little helpers and this recipe allows them to fully make their own meal. Leave them chop the ingredients and mix the egg if the child is older. You can also add parsley or chopped and blanched baby asparagus. You can really add anything to a frittata, especially to get them to try new foods.

Frittata recipe options, easy to make and ready in minutes.

Frittata Recipe Ideas


The word frittata is derived from the Italian word for “fried”. This version is baked rather than fried and is easily assembled by children. A typical frittata would combine ingredients such as asparagus and feta cheese.

This dish has a lot of flavour and can be customized to each person’s taste. It’s easy to prepare and only takes about 15 – 20 minutes to bake. It’s also a relatively clean dish to prepare when children are involved. This can be served along side a salad, soup or an Italian style pick and mix where you could have cured meats, cheeses, tomato or pepper salads etc.

Peppers and onions, asparagus and cheese, ham and cheese, chili and sweet potato are only some of the many options you can explore. Let your children add their favourite combinations.

Pinterest

If you liked this infographic, please pin and share. We love your support and for more healthy pins and recipes follow us on Pinterest.

Where To Next

If you are only starting out, have a look at our FREE online programs below. These will help you to get started and we will personally give you the support, advice and knowledge to eat, cook and live healthier. No nonsense diets, just healthy living! Give us a try.

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Green Smoothie For Kids

Green Monster Smoothie For Kids

Taken from our online Healthy Living Programs. Be a healthier you today!

This green smoothie for kids takes about 7 minutes to prepare; it’s a tasty and easy option for after school. Children don’t generally like spinach but you can show them how you change flavors with other ingredients such as banana.

green smoothie for kids

Monster Smoothie


This is a simple tasty smoothie that can be prepared in minutes. It’s delicious and sweet and also contains spinach a notoriously hard food for children and adults to eat. Make sure you use young spinach leaves which are smaller and sweeter. To make the smoothie follow the step by step video or simply combine the ingredients and blend until smooth.

Ingredients


  • 4 oranges or 400ml or orange juice
  • 1 medium sized apple
  • 2 – 4 large handfuls of spinach leaves. You can also use frozen cubes, use about four.
  • 1 large banana.
  • 1 tablespoon of honey.

This green smoothie for kids takes about 7 minutes to prepare, its a tasty and easy option for after school. It’s a good idea to let your children see the ingredients and whilst they won’t like the idea of spinach you can make sure to let them see you adding the honey. Explain how the honey will make it sweeter and how monsters like green leaves.

Facts About Spinach


Spinach has a high ranking for nutrient density. It has concentrated health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection. It’s also rich in vitamins and minerals. Leafy green vegetables like spinach provide more nutrients than any other food calorie for calorie.

Spinach also holds its vitamins and minerals well, so feel free to buy your spinach frozen, in ready prepared bags or fresh from your farmers market. For this smoothie smaller leaves are preferred to larger ones because of their sweetness. Larger leaves can be blanched in hot water for a few seconds, for smaller leaves simply wash very well since the leaves and stems can collect sand and soil.

This is only one green smoothie type for kids, there are loads more. Encourage your kids to eat more greens and whole fruit, drink less juice and keep healthy. We hope you enjoy cooking together and remember it’s the

Healthy Smoothies For Kids

Healthy Smoothies For Kids

Taken from our online Healthy Living Programs. Be a healthier you today!

Smoothies for kids

Most kids are picky eaters. If its not the color, its the texture. Find a smoothie that they’ll drink, then slowly over time, work in spinach and other vegetables. Let them make suggestions and explore new tastes and textures together.

Smoothies for kids

Smoothies For Kids


Smoothies for kids are a great way to get children into healthy foods. Combining vegetables into smoothies is an easy way to show children that mixing foods together creates new tasty flavours.

The fantastic thing about smoothies is they are easy to prepare and put in a flask for work or simply prepare the ingredients and freeze them. When you are ready take the bag out and blend with a base like juice, milk or water.

There are so many recipes out there for smoothies that do this or that for you. Remember to keep it simple, fun and tasty when it comes to introducing new foods to children.

Quick Smoothie Tips


  • Keep It Simple. Start with only three or four ingredients.
  • Spices. Most fruit and vegetables go together. Not all spices and herbs do. Cinnamon, cayenne pepper, ginger, and nutmeg, are a few good options.
  • Thinning, Thickening. For thin smoothies add ice cubes, water or juice. For thicker add yogurt, ice cream or peanut butter.
  • Sweetness. Dates are a great way to sweeten a smoothie. Remove the pits and soak them overnight or for at least an hour before blending. Honey, maple syrup, and stevia are excellent choices for sweeteners. Try using fruit juice as the base of your smoothie instead of water. Over ripe bananas are also a great way to add extra sweetness.
  • Juices. Make your own fruit and vegetables juices using a juicer. This is a great way to add extra veg without the fiber for the base of your smoothie.
  • Kefir. Kefir is a probiotic drink you can make at home helping improve digestion and nutrient absorption.
  • Healthy Fats. Coconut, flax, or hemp oil or an avocado will keep you feeling fuller and give you a better energy boost.
  • Bonus Foods. Maca, cacao, goji berries, coconut oil, hemp seeds and acai are great superfoods to add to your smoothie for an extra bite.
  • Taste as you go.

Healthy Breakfast Ideas For Kids

Healthy Breakfast Ideas For Kids

Taken from our online Healthy Living Programs. Be a healthier you today!

For growing kids and busy parents, a healthy breakfast can be a challenging part of the day. These healthy breakfast ideas for kids provide options for everyone to enjoy.

Healthy Breakfast Ideas For Kids

Mediterranean Toast

First rub a fresh garlic clove on a sliced whole meal baguette. Then rub half a tomato on the bread as before. Top with a good quality olive oil and a pinch of salt. The Mediterranean diet is one that has huge benefits. In Spain a very typical breakfast is fresh toasted bread with garlic, tomato and olive oil with cured ham. For simplicity we have left the cured ham out in our version of a “Catalana”. The trick here is to get a good table olive oil and not cooking olive oil.
See the step by step video above.

Nutty, Banana Toast

Spread peanut, hazelnut or almond butter on whole grain or whole meal toast. Top it with a sliced banana and drizzle with a little honey.

Granola & Berries

Chop a pear, banana or apple into small pieces. Add some blue berries and chopped strawberries. Mix them together with natural full fat yoghurt and cover with some crunchy granola.

Yogurt Parfait

Layer full fat yogurt with crispy rice cereal and blue berries. You could also drizzle with a little honey or use vanilla yogurt.

Fruit Smoothie

Combine one mango, one banana and an avocado to a blender with the juice of two oranges. Blend until smooth.

Egg & Toast

Poach or boil an egg. Serve on top of whole grain bread drizzled with olive oil or spread with butter. Add a pinch of salt and pepper (optional).

Pancakes

Pancakes can be re-heated if cooked the night before, or get your children to help make them. Add a topping of banana, berries or apple slices then drizzle with maple syrup or honey.

Stuffed Pita Bread

Whole wheat or whole grain pita with cottage cheese spread. Layer sliced peaches, pears or berries and drizzle with honey.

These are only a few healthy breakfast ideas for kids, there are loads more. Try and mix things up when it comes to breakfast and try to encourage your kids to eat more whole fruit, drink less juice and stay healthy. We hope you enjoy cooking together and remember it’s

How To Start Cooking With Kids

Children love a good mess and cooking with kids is a great way to entertain and educate your kids. By exploring food through fun and play kids are more often willing to try new things and explore new tastes. Having lots of fun and forgetting the mess is often where the best moments are made.

Make Cooking With Kids Fun

Having Fun Cooking With Kids

Taken from our online Healthy Living Programs. Be a healthier you today!

Make cooking with kids fun and engaging

Its important having fun cooking with kids and its important to make it more like playtime than work. The best times are when you let yourself go, enjoy yourself and don’t worry about the mess.

Cooking is one of those things people recall with fond memories. Even if you don’t like cooking, food can evoke pleasant feelings and memories. Try to make the experience a memorable one and not a perfect one. Often the fun parts and the parts that go wrong.

Having Fun Cooking


Cooking is one of those things people recall with fond memories. Even if you don’t like cooking, food can evoke pleasant feelings and memories. When trying to make cooking with kids fun and engaging remember the goal; make the experience a memorable one and not a perfect one. Often the fun parts and the parts that go wrong.

Cooking can be a stressful experience without children. There are a lot of different things to coordinate and get right. Making sure you prepare in advance is key to making it stress free and relaxed. And remember children are messy by nature.

Depending on the child’s age, there are different tasks each child can do. If you are managing a few children, then divide out the tasks and prepare in advance. Children also love variety so give them a choice in how they can help. Reaffirm how they’re helping you and how you appreciate it. Kind words, go a long way.

With preschoolers, you can talk about which foods are healthy, where they come from. Texture and color are other ways to make cooking with kids fun and engaging, let them try little bits and describe how it feels. Let them express what colors they like and help them understand why food is colorful.

A Child’s Ability


3 – 7 Year Olds

  • Wash fruit and vegetables in a large bow of water.
  • Mix simple ingredients.
  • Use a plastic knife or safety scissors to cut fruit, herbs and vegetables. For children four and over. 
  • Use biscuit cutter shapes.
  • Help clean up and wipe down the counter-tops.
  • Crack eggs into a bowl, whisk and beat eggs.
  • Use a pastry brush to spread butter, egg or oils

Setting A Weight Loss Goal

Setting A Weight Loss Goal

Taken from our online Healthy Living Programs. Be a healthier you today!

Setting A Weight Loss Goal

10% weight loss can dramatically improve a persons health. Whilst it may seem like a small amount, it can produce significant health improvements. More importantly its achievable and sustainable, after all the goal should be sustained weight loss, not quick and short term.

Setting a weight loss goal? Aim for 5% – 10%


Research has shown that when setting a weight loss goal, 10% weight loss can dramatically improve a persons health. Whilst it may seem like a small amount, it can produce significant health improvements including improved lipoproteins, hypertension and insulin resistance, risk for osteoarthritis and its symptoms, risk for selected cancers, and other risk factors for chronic diseases (reference).  Here’s how it works.

10% weight loss is small but significant

A typical problem with diets is goals being too big leading to stress, anxiety and ultimately failure. However, it’s less stressful when goals are broken down into more manageable smaller steps. Aiming to lose 10% of body weight, is a more approachable amount of weight to lose.

On average 10% weight loss works out at around 0.5 to 1 pound per week. A person who weighs 200 pounds would look to lose 20 pounds, reducing their weight to 180 pounds. This amount has health benefits even thought 180 pounds is still classified as overweight or obese according to the Centers for Disease Control and Prevention. Losing amounts of weight greater than 5% can help in reaching an overall goal, more successfully and more gradually. This gradual weight loss is then more likely to be kept off which has long term health benefits.

”Lifestyle changes that include healthier diets, regular physical activity, and weight loss of 7%-10% have shown phenomenal health benefits that can be more effective than medications,” says David Katz, MD, MPH, director of Yale University’s Prevention Research Center and of the Yale Preventive Medicine Center.

Whilst it may seem like shedding 10% is an easy target, research on the most popular commercial diets shows that after 5 years few diets achieve 5% sustained weight loss. Setting a long term goal and dropping the target to a more manageable percentage such as 5% or 10% gives a much greater chance of sustaining the weight loss long term. This