How I Grocery Shop as a University Student

Hey guys, welcome back to the blog! Today, we’re talking about my favourite activity ever, grocery shopping. There’s just something about walking into a grocery store, pulling our a cart and picking out produce that de-stresses me. But, I realise that this isn’t the case for everyone. Often times, grocery shopping can be stressful especially if you’re a university students or you are on a budget and pressed on time. I”l admit that moving out and having to grocery shop for myself for the first time was a bit daunting, but I’ve slowly found the ideal method for my grocery shopping. However, I also realise that not everyone’s requirements are the same and that we all have different needs and spending budgets. This blogpost isn’t to sway or pressure you into any sort of habits, it’s simply to share a few tips that have helped me grocery shop in a healthy and sustainable way. So let’s get into it!

Tip 1: Set your monthly/weekly food budget

So, before you actually get into it, it’s good to set a realistic food budget for each month. This will vary for each person but it’s important to keep some room for flexibility since some months you might fluctuate around your budget. Food budget is probably the most important part of your financial planning after accounting for accommodation/bills, so remember to set a clear goal.

Tip 2: Decide how often you need to go grocery shopping

Some students prefer to go grocery shopping weekly while others prefer to go every two weeks or even once a month. I always separate my grocery shopping, with one trip a month focused on long term supplies and weekly trips for fresh produce. To help you decide how often you need to go grocery shopping, determine how much of what you need to buy can be stored for longer. If you buy a lot of fresh produce, it’s best to go weekly to avoid overbuying and your produce going bad.

Then you can schedule the days that you go shopping. As a university student, finding time to go grocery shopping can sometimes be challenging, but you never want to walk up to an empty fridge. I coordinate my grocery shopping according to my class schedule, but I try to avoid shopping on Fridays as most of the items are often out of stock by the end of the week.

Tip 3: Make a list!

I always keep a digital list on my notes app as well as a physical notepad in my kitchen. This helps me note down anything I might need throughout the week. Lists are great to ensure that you stick to buying what you need. It’s easy to get distracted when grocery shopping; you go for one thing and come back with ten. Make a list to buy the items you find necessary.

Tip 4: Don’t go Hungry

One of the best tips I learnt when trying to grocery shop is never to go hungry because you’ll end up buying random foods and snacks that you never planned on and may not be the healthiest options. So never go grocery shopping on an empty stomach.

Tip 5: Stick to frozen & prepped veggies

I like to stock up on prepped veggies to make cooking easier and faster as well as frozen veggies and fruits which are more affordable and last longer. I am selective when choosing which veggies and fruits to buy frozen, for example, broccoli, green beans, and carrots are some of the veggies I like to buy prepped. While I often get frozen berries for smoothies and baking.

Tip 6: Prep yourself

My last tip is to try and be as sustainable as you can when it comes to packaging, while you can’t completely avoid plastic at times at the supermarket, you can implement a few habits. For example, I always keep a few reusable shopping bags on hand for when I want to shop as well as smaller bags for produce. It’s also helpful to use a shopping basket than cart, I found that the more space I have, the easier it is to go overboard on the grocery shopping.

A note from the author

Thank you for reading and reaching this far, please like if you found something useful here today. I hope you follow for more lifestyle tips like these ones and join the healthboss community, xoxo.

Check out more posts like this one

Grocery Haul List – https://healthboss.blog/2020/03/25/healthy-grocery-haul-list-quarantine-101/

Healthy Food Staples – https://healthboss.blog/2020/07/05/healthy-food-staples/

How to Eat Healthy on a Budget – https://healthboss.blog/2020/09/20/how-to-eat-healthy-on-a-budget/

Food Guilt: 5 Ways to Cope with feeling guilty after “Overeating”

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Hey guys, welcome back to the blog, today we’re talking about food guilt. You’re probably familiar with the term and with the experience of the feeling as well. I would define it as feelings of shame and regret after consuming foods we deem unhealthy or after eating what we think is too much. This is something I’ve experienced far more times than I can count and it has to be one of the worst feelings I’ve experienced. The thing is, the food doesn’t even have to be unhealthy to trigger the guilt, sometimes you can be eating healthy and nutritious meals and still feel guilty if you feel like you overate. However, food guilt is something created by our own minds, it is as real as we make it. Often times I’ve found myself struggling with regret after a full day of eating simply because I thought I had too many calories or wasn’t healthy enough. It takes a while to snap myself out of that dark hole of shame and criticism sometimes, which is why I wanted to share some tips that may help you deal with food guilt. Before we get into it, this is a disclaimer that all of these tips are based off of personal experience and are not a replacement for professional medical advice. If you are struggling with mental health or what you think may be an eating disorder, please seek help or further advice, thank you.

#1. Know Your Triggers

If you feel guilty after eating, it may be helpful to know what foods or eating habits trigger that guilt. For some people it may be eating junk food, processed foods filled with sugar, or foods they just think is unhealthy. It might be binge eating, or eating late at night for you. No matter what it is, it’s important to know what does it for you so you can analyse why you feel guilty.

My food guilt is triggered when I eat foods I do not eat on a normal basis, especially if I’ve done so over the course of a few days. This comes from a fear of overeating, which comes from a fear of weight gain. Even though there is absolutely nothing wrong with gaining weight, we’ve grown up with the idea that weight gain is something negative. It’s only now that this mindset is starting to shift but it is still easier said than done. So triggers are often foods or habits that society has perceived as negative and any guilt resulting from that is also naturalised. But guilt after eating isn’t something that is supposed to be natural. Identifying what triggers your food guilt is the first step to deconstructing the reasoning behind the guilt.

#2. Write & Reflect

One method that always helps is to journal your food guilt, writing down what you did that day and your emotions throughout. Often times you’ll find that writing it down helps you feel more accountable of what or how much you ate, helping you realise it isn’t as bad as your mind is saying it is. However, this isn’t the same as calorie or macro tracking, you would only write down the emotions in that moment, not track every day. Writing down what you regret and then throwing that paper away can help you acknowledge the food guilt and be more mindful so that you can put it past you.

#3. Validate Hunger Cues & Cravings

One of the biggest struggles when it comes to food guilt is knowing when you are hungry. Often times we reprimand ourselves for hunger, but hunger does not always mean boredom, stress, or needing water. A lot of the times you’re hungry because your body needs nourishment and it’s important to acknowledge these cues as well.

We’ve cultivated this idea that cravings are wrong, but rather than suppressing your cravings every time, it might help to give your body what it wants. This doesn’t mean mindlessly eating foods which may not be the most nutritive. Instead, it means having the occasional bowl of ice cream or pizza. If you incorporate balance into your life and listen to your cravings every once in a while, you’ll find it much easier to maintain a healthy lifestyle.

#4. Move Your Body

Moving your body after overeating or when you’re feeling guilty doesn’t mean running on the treadmill for 3 hours as punishment. Often times we feel down or lethargic because we haven’t moved our body that day and that can lead to feelings of guilt. Moving your body can mean anything from 5 minutes of stretching or dancing to a daily walk. If you suffer from food guilt, move your body not to burn calories but to feel in control of your body in that moment.

#5. Do not Punish Yourself

My last and final tip is to never punish yourself for bingeing or overeating. If you feel like you overate, then you can feel content that you enjoyed your food or simply move on from it. If you overate at a family dinner, realize that a big part of these experiences with family are tied to the food you had. If you binge ate everything and everything at 2 am and you don’t even remember what or why, then realize that your body needs fuel and you can always put that to good use layer on.

I hope you found something useful here today. Although I’m not an expert, I’ve had my fair share of food guilt and know that it shouldn’t be naturalized even though it is. Food guilt can be a habit passed down from one person to the other, but it should never limit how you live your life. At the end of the day, when you look back on your life, you won’t even remember the guilt. So ‘if it won’t matter in 5 years, don’t stress about it for more than 5 minutes’ – Dekker. Thank you for reading, xoxo.

Getting Fit: Expectations vs Reality

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Getting fit isn’t as easy as it seems and a lot of us have gone through that phase where we just can’t seem to get it right. I know in the last 5 years, I’ve made a ton of mistakes and it led to plateaus in my fitness journey. Keep reading if you want to find out whether or not you are falling trap to one of these common fitness misconceptions.

#1. The Fast Fitness Journey

The first fitness expectation I want to clear up is the idea of becoming ‘fit’ fast; most searches nowadays look for ‘ways to lose weight fast’ or ‘ways to lose 10kg in a month’. However, you should know that shortcuts don’t last very long and they will most likely drain you out. While that 2-week diet may work in the short term, you’ll find that it isn’t sustainable and you’ll lose all of that “progress” you made in the first place.

Your fitness journey is more effective when it turns into a sustainable lifestyle and we should avoid promoting ideas of a quick journey. Most people are discouraged when they don’t see results quickly because they don’t realise how much time it actually takes. It’s been 5yrs since I started my fitness journey and I know it will never end because it has become a lifestyle. So the first step to your fitness journey doesn’t start in setting a number on a scale or pinning a ‘goal’ outfit on your wall. The first step is a shift in mindset. Realise that you want to achieve a sustainable, healthy lifestyle.

#2. Weight Loss vs Fat Loss

The second misconception is that weight loss and fat loss are the same thing. Let’s clear this up; fat loss has less to do with the number on the scale and more to do with changing your body composition. Weight loss can also mean muscle loss as people don’t focus as much muscle retention when trying to lose weight. While weight loss may be a better if you are at a certain point in your fitness journey, fat loss means you want to retain and build muscle and more muscle means a faster metabolism.

#3. The Ideal Body Image

There isn’t one. There is no secret to being fit because not everything works for everyone and because your definition of fit for your body, doesn’t necessarily match someone else’s. If you’re looking at someone and saying ‘I want to be fit exactly like him or her’ then get ready to change your whole lifestyle to match theirs (which is impossible) and even then you won’t be exactly the same because bodies are different. They’re supposed to be. Instead, find out what fit means to you, rather than picking someone else’s body, imagine your desired body and lifestyle onto your future self because that is the only person you should want to be.

#4. Everyone else Has Got it Handled

This is one is a personal favourite. I always thought fitness influencers and celebrities had it all handled. They were happy with their physique and had perfect healthy lifestyles. But we only thing that because that is what the media and social media shove down our throats. They show us the perfect selfies and bikini pics with perfect lighting and not one fault. So we automatically think that is achievable and then we wonder why haven’t we achieved it yet. But it’s not like that at all and I realised that after changing my exposure to media content. I followed people who I felt were truer to themselves and although yes they still posted perfect pics, they also acknowledged that they still struggled with their body image and criticism. So this is to tell you, even if you reach that goal weight or slim down to the ‘perfect size’ or build the perfect butt… you’re still going to struggle with your healthy lifestyle and body image from time to time. That’s simply because no one is as critical of ourselves as much as we are and because once you reach a goal it just isn’t enough. So my advice is to slow down, take a look at where you are and enjoy how far you’ve come for a moment without any judgement.

#5. Getting Motivated

My last fitness myth is a powerful one and it’s – relying on motivation to get things done. Let me tell you that motivation is a fickle thing and she will disappear on you on most days. Relying on motivation to get that workout in or make a healthy lunch will get you nowhere. Most of the time I don’t rely on motivation, I rely on a routine and habits. When your lifestyle is embedded with healthy habits you don’t question them, you just do it. Your morning workout shouldn’t be a question, it should just be a thing you do as part of your daily life. Of course you should plan around it and be flexible, but what I’m saying is that you shouldn’t expect to feel motivated to do it. In fact, you may be motivated once you start, so remember to just get started.

I hope you enjoyed today’s blogpost even though it was a quick one. Let me know what you think about it and if you have your own fitness misconceptions you’d like to share. Please follow and like for more posts and share with anyone you think needs to hear it, xoxo.

Check out this blogpost on 3 More Fitness Myths you need to know!

Are Hidden Calories Hindering Your Weight Loss?

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If you’ve been diligent with eating healthy and tracking your calories for a while now, yet you still haven’t lost any considerable weight or fat, then hidden calories may be the reason why. We often think that when we’re eating ‘healthy’ then we should be losing weight. But weight loss and fat loss are a little more more complex than that.

Losing weight often comes down to calories in versus calories out. This means that to lose weight you would have to be in a calorie deficit, in other words, using more energy than you are consuming. When you are in a deficit, your body will turn towards other sources of energy, usually fat. This is where the difference between weight loss and fat loss comes in as the former usually does not focus on composition and the latter focuses on retaining muscle. But this is a bit more complicated and is meant for another post.

Moving on, if it all comes down to calories, then that means you can be eating healthy and not lose weight if you are in a calories surplus or on maintenance. This brings us to hidden calories; sometimes the foods we eat have way more calories than we think they do. This doesn’t mean they are bad for you, only that you have to be more conscious of your overall energy intake. You do not want to waste calories on certain things or think you are in a calorie deficit when the opposite is true.

So, let’s look at some of the hidden calories most common in our diets and what you may want to be aware of. Keep in mind that these foods are by no means bad for you. They are not ‘evil’, they are just higher in calories and when consumed in large amounts, add up to your overall calorie intake. I enjoy these things in moderation or I try to find lower calorie alternatives, but I do not obsess over them. The importance of your fitness goal is turning it into sustainable habits and eventually a lifestyle. So, let’s get into it!

#1. Dressings & Sauces

Eating a salad is healthy and most salad dressings and other sauces are considered healthy. However, dressings are often higher in calories than the whole salad, especially when you are eating out. For example, on average 1 tablespoon of vinaigrette has about 75 calories, similar to ranch dressing and 2-4 tabelspoons of that can add up. So skipping out on the dressing or opting for a lower calorie version may be a better option.

#2. Cooking Oils

We cook almost everything in oil and forget to calorie track it at times. Cooking a meal in 2-3 tbsps of oil does add calories to your overall consumption and may be the reason why you are not in a calorie deficit. 1 tablespoon of olive oil has about 120 calories and the same goes for avocado oil. You can simply be more mindful of the amount of oil you use and add it in your calorie tracking to be more accurate.

#3. Smoothies/ Smoothie Bowls

Smoothies and smoothie bowls are considered the epitome of health. It took the media by storm as every influencer started shoving smoothie bowls into their cameras. But it’s easy to loose track of how many things we’re stuffing into a blender or how many things are added to the smoothies we buy. When it comes to a smoothie, it’s best to keep things simple and aim for high protein.

#4. Almond/Peanut Butter

Almond butter is a staple in my grocery hauls. I love it it my oatmeal and on toast and you probably enjoy nut butters too. But they are higher in calories than you might think; 1 tablespoon of almond or peanut butter has about 100 calories. This doesn’t mean you can’t enjoy it, but do so in moderation so that you can have more control over your energy consumption.

#5. Protein Snacks

Last on my list of tricky foods are protein snacks. Protein snacks are often marketed as ‘healthy’ and great for your fitness goals. But processed snacks sometimes contain a lot more than just protein, they are often loaded with sugar, preservatives, and calories. Whenever you buy them it’s beneficial to check the ingredients and composition so that you know what you are consuming.

I hope you enjoyed today’s post and found something useful from it. Disclaimer: I am not a nutritionist or dietitian and the tips I share are based from personal experience. Nevertheless, I hope you like and follow to join our health boss community, xoxo.

Getting Back on Track After the Holidays

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Entering into 2020, we all are pumped to achieve our resolutions and strengthen our fitness goals, however 2019 did end with the holidays, which means that we all fell a bit off track in some way or the other. Most likely, we ate a little too much or partied a little too late, but that doesn’t mean we let go and say “Oh well, 2021 is gonna be my year!” NO! This means we brush it off and pick our hangover, sugar-coma selves back up, so here’s how you can do it.

Step 1: Get Rid Of The Guilt

One thing to understand is that it’s normal to want to enjoy the holidays and indulge once in a while, but it’s also normal to feel guilty. However, feeling guilty for eating something considered “bad” is toxic for your mind and journey, so stop searching for “how to get rid of a cheat meal?” Instead ask yourself “Does feeling guilty reverse what happened?” No it does not. So allow yourself to enjoy what you ate and the festive season, knowing that fitness is a lifestyle and it isn’t going anywhere.

Step 2: Be Active

It’s important to stay active even during the holidays, but if you didn’t, that’s alright, the time is now. However, jumping straight back into the gym might not come naturally so start small such as going for a morning walk/jog and doing some at home workouts. You’ll find that engaging your body will trigger the desire to get back to your full out workouts, because motivation is temporary and unrealistic but habits are not.

Step 3 : Clean Eating

The family Christmas dinners are over, now concentrate on eating at home instead of outside. It’s not necessary to weigh everything you eat but tracking may prove useful, try it for one or two weeks until you can eat intuitively, because that is the ultimate goal. Remember that food is meant to fuel your body so implement whole foods and take a break from the processed stuff.

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Step 4 : Set A specific Goal

It’s a new year, so don’t be vague about what you want. “Get fit” or “Lose some weight” are not definitive goals, they’re shallow, meaningless thoughts. What you should do is decide on a number such as “I will lose 5% of my body fat in 4 months” or a particular skill such as being able to do pull ups and set the deadline. If we don’t visualise the end of the finish line, we’ll never reach it. It’s good to keep a fitness journal, a physical or a digital one; there is something striking about the feel of an actual tracking journal, but digital ones also have benefits such as reminders. Alternatively, you can get an accountability partner, be it family/friends or someone in the same fitness group, for example on social media.

I hope this blog post helps you to get back on track of your fitness goals, these are the steps I am currently taking to do so. Thank you for reading and please leave a comment and follow for more xoxo.

The Stages Of Weight Loss

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There are many stages and approaches when it comes to losing weight and getting fit, some of us are stuck in one stage and give up, but what we must realise is that sometimes the only way out is through. You must have heard this at least once, there are no shortcuts, there are no quick fixes, however there are scams, plateaus and burnout, along with results and the incredible high of progress. So let’s dive in to the stages I have personally noticed in others and gone through myself.

Stage 1 : The Diet Obsession

Let’s admit it, we’ve all been there. You just decided to lose weight and you go online determinedly searching for the best 2 week diet plan… well here’s the punchline – IT DOES NOT WORK – it only gives temporary results and long term stress. Many of us have an on and off relationship with this stage, but we should all just break up and move on.

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Stage 2: Cardio Junkie

Better but not by much. At this stage, we’re still pretty knew to the whole concept of weight loss but this is where we lose a ton of it. Why? Because we pack on the cardio and monitor our food. I started with the treadmill and bicycle, boring, I know, although it did help shed the weight cause I was spending more than I usually did. I also ate super clean, but only in my opinion at the time since I hadn’t figured out what eating clean really was. I thought I was eating clean but I was still having processed foods that didn’t fuel me.

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Stage 3: Losing the Gym V-card

Hello strength training and extreme food monitoring. This is where I tried out the Keto diet (not for me) and calorie tracking. Here is where the stigma around working out is broken and stress about food is built. I realised cardio was not enough and weights were my friend, soon to be bestfriend, so I started strength training but I still wasn’t sure what I was doing. Also tracking and weighing my food led to food being reduced to numbers and it was highly stressful, I was unhappy all the time. I became obsessed and felt guilty if I didn’t track or exceeded my calories. I had lost all the weight I needed to at this point but I now wanted to lose body fat.

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Stage 4: Prime Time

This is where I fell I am at right now and it is bliss, but I have to say that I didn’t reach here alone, I had help and great advice. This is the most mentally healthy stage, food is now your fuel, no more tracking or weighing food. I eat when I’m hungry and I eat clean, and there are times that indulge, but the most important thing is I am fully aware of it. Working out has never felt better, in other words, I push hard but I don’t beat up myself about how many calories I’ve lost or about taking rest days, I just embrace every workout as a chance to exert my all into it. This is where progress is slow but significant and long term.

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Stage 5 : Finish Line

Funny thing is… we never reach this one, because it moves along with us. This is your goal, the perfect, ultimate result of your fitness journey, but this is the point that you realise there is no finish line, because this is your lifestyle now. The more you go along the more your goals change and you will keep having new ones even as you accomplish them. There is no perfect, you will always find more to want, even when you think you’ll be happy once you reach this weight or that body fat percentage, you will be but it will not stop there. This is the forever stage.

These stages took me 3 years… it was not easy. However, not everyone goes through these exact stages, some people have gone straight to strength training or other forms of fitness, but this pattern is highly common in people trying to lose weight. I hope this post was helpful in giving you clarity on your fitness journey or in any way possible, thank you for reading.

7 Skincare Mistakes

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Skipping SPF – sunscreen is necessary to protect against the sun’s UV rays which can cause premature ageing of your skin with fine lines, dark spots and in the long term can even lead to skin cancer. It’s a common mistake to believe that darker skin types don’t need sunscreen but we’re all at risk, so wear SPF even inside as UV rays can pass through glass.

Not cleaning your face tools – this includes your makeup brushes and even tools such as jade rollers and gua sha, although the latter is much easier to clean. Makeup brushes should be cleaned once every two weeks at the least, as bacteria builds up on them and we use it on our face and in our makeup which may often lead to breakouts.

Using masks after your skincare – I’ve seen a lot of influencers apply all their serums and essences and then apply a mask after, washing it off. That does not leave enough time for the serums to sink into the skin and essentially all of it is washed down the drain. So apply your masks before your skincare.

Oil before serums– the order of your skincare regimen is highly significant, oils can penetrate any barrier, that is serums and moisturisers, but none of your skincare products can penetrate oil. Face oil should be the last step in your routine, so that your other products are effective and if face oils break you out, this may be the reason as your other products just lay on top of your skin instead of being absorbed.

Over-exfoliation– this depends on your skin type, some people cannot exfoliate more than once a week while some can go up to three times a week. Over exfoliation can irritate your skin and strip it of its natural barrier, we exfoliate to remove the layer of dead skin cells on our skin and twice a week should suffice. It’s also important to avoid exfoliation when you are breaking out as it can irritate it and cause it to spread.

Drying blemishes – a common solution when we notice a blemish is to dry it out, but this depends on what kind of blemish it is. For example papules which are deep pimples can lead to scarring if dried out before they turn into pustules. It’s best to study the problem and use the appropriate solution; such as a warm compress for papules.

Too much cleansing – twice a day is usually enough, over cleansing strips the skin of its natural oils and this is common with foaming cleansers, if your skin feels tight then it’s possible you may be using a harsh cleanser or overusing it. This is a common mistake which can irritate and dry out your skin.

I hope you found something helpful here, if you have any skincare mistakes you’d like to share, comment them down below. Please like and follow for more skincare tips xoxo.

10-Step Nighttime Skincare Routine

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Everyone’s skin is different and it takes time to learn the best routing for your skin. Some people can maintain their skin with only 3 products and then there are the skincare junkies, that love all the layers of serums and moisturisers.

I am definitely the latter, after having issues with acne as a teenager, I’ve learnt a thing or two about skincare. However, two of the most crucial yet overlooked factors are diet and hormonal imbalances. After cutting dairy completely from my diet, my skin rapidly improved and I also noticed that acne on the chin area was often triggered by hormones. Sometimes it’s hard to find the cause of your skincare issues, for example; biotin supplements which are great for strengthening your hair and nails, often gave me acne. This may not be the case for you, but whatever your skin condition is, it is important to ensure that your diet is helping your skin, not compromising it.

The following routine is my current nighttime skincare routine, this is a guideline if you’re not sure how to go about a skincare routine. Keep in mind that everyone’s skin is different, I have combination skin and my it isn’t as sensitive as yours may be. So here are the steps and the products I use.

Step 1: Oil cleansing – this basically melts off all of your makeup in a very gentle way. You can either use a balm or an oil cleanser, massage it into the skin and wash off. I recommend the Clinique Take the Day off Balm or L’occitane’s cleansing oil.

Step 2: Cleanser – now time for your daily water-based cleanser, it is essential to find one which does not harm your skin’s protective barrier. If your skin feels tight after use, then it is probably too harsh. I am currently using Dr Barabara Sturm’s Foaming Cleanser . Another option for oily skin is Clarins.

Step 3: Exfoliate – I do this 2 – 3 times per week. There are two types of exfoliants- chemical and physical. I use a chemical exfoliant only once a week, usually in the form of AHA or BHA acid and I use a scrub twice a week. I am currently using Tarte’s Knockout treatment and the Dermalogica Microfoliant. Regular exfoliation suits my skin as it isn’t overly sensitive but make sure no to overdo it.

Step 4: Face Mask – I use face masks about 3 – 4 times per week, depending on what my skin needs, I may use a clay mask or a hydrating mask. My current favourites are Dior’s Jelly mask , The Face Shop Mud mask , L’oreal’s Red Clay Mask and L’occitane’s Purifying mask.

Step 5: Toner – this is to hydrate, balance your skin’s pH levels and to minimise the appearance of pores. I would recommend L’occitane’s Essential Water or Tata Harper’s Floral Mist.

Step 6: Essence – this is lighter than a serum but has similar effects and is optional. If you like to be extra with your routine then you should try out Laneige’s Waterbank Essence.

Step 7: Serum – definitely a must in your routine, depending on your needs you can go for a brightening serum or a rejuvenating one. Make sure to pat your serum into the skin, don’t let it just sit on top.

Optional: Face Massage – I love using a jade roller for this, but you can use other tools such as a gua sha or just use your hands! This is great for improving circulation, lymphatic drainage, plumping up the skin and if committed to, will help reduce the appearance of fine lines and wrinkles.

Step 8: Eye Cream – you need an eye cream even at a young age, because the skin around our eyes is extremely thin and sensitive and it needs attention. I use an eye cream for hydration and dark circles as anti-ageing isn’t my primary concern right now, but I’d suggest Clarins or Shiseido.

Step 9: Moisturiser – even with oily skin, moisturiser is necessary. I currently use a lightweight one. Any moisturiser should work as long as it has clean ingredients that suit your skin.

Step 10: Face oil – now I often see people apply face oil before their moisturiser, however face oil can penetrate any cream of serum but creams cannot penetrate oil. This is why it should be the last step of your skincare routine. One face oil I’m really enjoying is Tata Harper’s Retinoic Nutrient oil but with any retinol product you use, it is important to note that it makes your skin more sensitive to sunlight, so make sure you’re always wearing sunscreen. There are a number of oils you can use such as maracuja oil, sweet almond oil or jojoba oil, depending on your skin type.

Bonus Step: Lip balm!! Never forget to hydrate your lips. Any balm is great, but if you want a specific, one I love the Laneige Berry Lip Mask.

This pretty much sums up my whole routine, it’s taken me a while to adopt it so if you’re still a newbie, I’d suggest starting with a simple cleanser, eye cream and moisturiser. I hope you enjoyed this read and that you found something helpful here. Please like and follow for more skincare tips xoxo.

10 Common Weight Loss Mistakes

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1. Cheating calories – this is something I found myself doing unconsciously and when I took notice, I realised I was eating 300-400 more calories than I thought I was and this is important if you’re trying to lose weight.

You sometimes feel that if you don’t track something you eat then the calories don’t count or you may alter how much you eat on your tracker, only to see a number you prefer. If you do these things while tracking, you shouldn’t feel ashamed because I’ve done them too, but in the end we’re only cheating ourselves.

However, you shouldn’t grow obsessive and track everything to the last gram, you should only be more conscious of how many calories you’re taking in if you do want to lose weight.

2. More exercise means more food – this is a sensitive topic, what I mean by this is, if you want to lose weight you need to be in a caloric deficit; you can exercise more and eat the same amount of calories, but if you eat more then it won’t make much of a difference.

Remember to always consume the healthy amount of calories for your body, this is influenced by sex, age and activity. For example; I eat about 1200-1300 calories when I am trying to lose weight, but you may need more than I do. Keep in mind that the minimum amount of calorie intake for a woman is 1200 calories, you can find out how many calories you need to lose weight on any online calorie calculator, but always consult your doctor before taking any drastic measures towards your exercise or eating. Everyone’s body is different so take into account any conditions you may have.

3. Eating the wrong portions – portion control is something I’ve had ups and downs with, at one point my portion control was really strict but then I found myself going overboard, but lately I feel like I have a good grasp of it.

An easy way to measure is using your hands, the size of your palm for protein, a fist for veggies, a cupped handful for carbs and a your thumb for fats. These are doubled for men.

Another method is to use a slightly smaller plate, fill half of your plate with veggies/salad and fill a quarter with carbs and another quarter with protein.

4. Starving yourself – this is obvious but still worth mentioning, do not believe that if you skip a meal or feel hunger pangs that you are losing weight. What you are truly doing is sending your body into starvation mode, which means next time you eat, your body will store it as fat – it’s a survival mode.

Therefore, distinguish when you are feeling hungry from when you are thirsty or bored and eat if you are hungry so that you are not depriving yourself.

5. Ignoring Macros – calories aren’t the only important factor, macros – proteins, fats and carbs- are significant to your body type. Some of us work better on a high fat meal plan, while others are on high protein or high carb. This again depends on your body type and physical goals.

When losing weight it’s probably best to figure out which macros work best for you, I have some high carb days and some high protein days and my macronutrient ratio is usually 40-50% carbs, 30-40% protein and 10-30% fats. This works for me, I do not obsess over tracking macros, but if you feel like you are stuck in your weight loss journey, then it may be worth taking a look at.

6. Doing only Cardio – many of us fear that strength- training will bulk us up and we just stick to cardio, but that is far from the truth. Strength-training will tone and define your muscles and it is essential for fat loss. To grow bulky like men and some women, you would need a crazy amount of gym time and an intake of various supplements. So don’t shy away from the weights, mix your cardio with some strength-training and you will definitely see a difference.

7. Pre-Workout and Post-workout – with the media posting the routines of fitness experts and athletes, many of us feel that we need to have pre-workout and post-workout meals to efficiently burn fat or lose weight, but that’s not always the case. Many of us prefer a fasted workout in the morning, while some of us feel more energetic after a snack. Don’t feel obliged to have a pre or post-workout if your body doesn’t need it. Remember to be mindful of how your body feels.

8. Binging on healthy foods – the irony of weight loss, most of us now realise that bingeing on unhealthy food isn’t going to help us, so we throw away all the junk food and have a healthy grocery haul. However, even though pop chips are better than fried chips and vegan, sugar free chocolate is better than normal chocolate, if you’re sitting on the couch binge eating them, you’re still not going to lose weight.

Now, I’m not saying don’t switch out your junk food, all I’m saying is that moderation is everything. One small bag of pop chips or one square of healthy chocolate isn’t going to hurt you, but know that binging healthy food is harmful as well.

9. Skipping Rest Days – rest days are important because your body needs to heal and your muscles need time to regenerate. On rest days, you can include stretching or a walk to have some movement but take that day off. Plus knowing you have a rest day coming up also helps you remain strong throughout the week. Just remember not to have your rest day on the same day as your cheat day.

10. Thinking Food is the enemy – this is something I found myself slipping into. You shouldn’t feel guilty if you ate a few calories more or ate something considered unhealthy. Your mental relationship with food is just as important and if you have stumbled in your weight loss, then just take a moment and take back control.

Food is not the enemy, so don’t deprive yourself. Be proud that you are making an effort and if no one has ever said this to you before, well done for taking a step towards a healthier and happier you!

Thank you for reading this and I hope you can take something from this post to help you with your goals. Please like and follow for more posts like this one, xoxo.

5 Books You Should Read

healthy living

Reading is an essential part of my every day life and I find it hard to believe that at one point in time it wasn’t really my thing. I really became a book addict when I was around 15 years old and since then, I haven’t gone a day without reading a few chapters. Now I’m not asking you to read a book in a few days but a few pages a day is beneficial. Of course, I started with paranormal romance as my guilty pleasure (it may still be, don’t judge me) and then I delved into self-help books and psychology books. Status Update – I’m a self help junkie.

I believe reading can either be about losing yourself in another world and living thousands of different lives or it can be about growth and attaining knowledge. I find pleasure in learning and we learn every single day.

I have read all of the following books down below. They are self-help books that take different approaches towards personal development and I think that no matter where you are in life right now, you can find at least one which speaks to you.

1. The Productivity Project by Chris Bailey – definitely one of my favourites and one I keep going back to. This book has helped me understand my issue of procrastination and has taught me how to deal with it. Discover ways to improve your work ethic and surprising factors that actually harm your productivity. I’ve definitely seen an increase in my productivity after implementing the tactics in this book and it has helped me decrease the feeling of burnout.

2. Hyperfocus by Chris Bailey – if you find yourself easily distracted or unable to focus on one thing for a period of time, then this book is for you. Tap into your superhuman focus and learn to work smarter, not harder. (PS. I’m in hyperfocus mode right now)

3. The Monk Who Sold His Ferrari by Robin Sharma – this book was not what I expected, I’d advise you to be patient at first when starting the book. I was sceptical about it at first and thought I wouldn’t be able to finish even half of it, but I was pleasantly surprised. Despite the book’s steady pace, it’s an enlightening read, it touches on mindfulness, human psychology and ways we can create a brighter life. Definitley recommend this one if you’re feeling a little lost or out of balance in your life.

4. The Secret by Rhonda Byrnes – I simply enjoyed the way the author voiced her message in this book, she eases you into the practice of gratitude in all aspects of your life without thrusting you into the ‘Gratitude frenzy’ going on all around the media (you know, the gratitude morning routine). It focuses on all aspects such as; wealth, health, relationships and many more. Again, as one who is often sceptical, I thought the book was all about the law of attraction and although it seems that way, I found another aspect to it. Just by reading the book I started to notice the things around me, it developed an awareness in me that has remained even months after.

5. The Subtle Art of Not Giving a F*ck by Mark Manson – this book spoke to the sceptic in me, in other words I now live by this book. This was said to be the self help book for people who hate self help and it is a pleasure to read it. Now is there swearing every 3 minutes? Yes. Does it make it even better to read? Hell yeah, it does.To be honest, I often hear people say that you always have to be happy and grateful, but I am not always those things and I know you aren’t either. Social Media and even self help influencers indirectly lead us to believe that it’s wrong to feel that way, but it’s not. It’s okay to not be okay and this book teaches you that.

Now before I go into a self love rant, let me leave it at that. As Always thank you for taking the time to read this. I hope you found something useful here and I would like to remind you that it’s not just about reading the book, it’s about implementing the methods and advice in it. Unfortunately, we can’t just absorb a book’s powers, we have to put in the action.

Lots of love to all of my readers and please follow for more posts like this, xoxo.

Health Boss

Organic Living but Better

lifestyle

How I Grocery Shop as a University Student

Tip 1: Set your monthly/weekly food budget

Tip 2: Decide how often you need to go grocery shopping

Tip 3: Make a list!

Tip 4: Don’t go Hungry

Tip 5: Stick to frozen & prepped veggies

Tip 6: Prep yourself

A note from the author

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