Struggling to Exercise Regularly? 10 Tips on How to Stay Motivated.

Plus: The delicious snack that's good for you + Sourdough or Wholewheat? + A Daily Self-Care Checklist [PDF]

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Struggling to Exercise Regularly? 10 Tips on How to Stay Motivated

1. Make exercise an essential part of your daily schedule so it becomes a natural part of your day.

2. If you’re bored with your exercise routine, try another one. Add or change exercises. If it’s your walk you’re not looking forward, change the route, try Japanese walking or Nordic walking (if you have the poles) or Power walking.

3. Keep a workout journal to track your progress.

4. Set yourself goals and celebrate achievements.

5. It’s better to do a short workout than miss exercise altogether.

6. Follow along to an online video.

7. Listen to music or a podcast while you move.

8. Try short exercise snacks several times a day instead of a longer session.

9. Remind yourself why it’s important to be consistent with movement.

10. Every week, give yourself a day off for a rest.

Photo by VD Photography on Unsplash

The Delicious Snack That’s Good for You.

One of my favourite snacks is dates. I’ve trained my taste-buds off sugar and sweets, but sometimes dates satisfy the need for a sweet treat. I’m aware that they’re calorific so only have 3 at the most in a day. Dates are the dried fruit of the palm tree. It’s their chewy texture and honeyed flavour that I love. The most commonly consumed dates are Medjool and Deglet Noor. They count as one of your five a day or 30 plant varieties a week.

There was an interesting article about them online recently that drew my attention. The article pointed out the various benefits of eating dates, which I was pleased to see. They are not only delicious, but nutritious, too. Though high in calories, they contain several important vitamins and minerals, including iron and manganese, with a small amount of protein and a significant amount of fibre. They are also high in antioxidants.

As they are high in fibre, they promote regular bowel movements, and fibre slows digestion, which may help prevent blood sugar levels from spiking. This puts them on the low glycemic index. Eating more fibre has been linked to a lower risk of cardiovascular disease, as well as lower cholesterol and lower blood pressure. Dates are also good for the gut. Their high antioxidant content protects cells from free radicals, which are unstable molecules that may cause harmful reactions leading to disease.

Dates are a natural sweetener and can replace sugar in recipes. A less studied benefit is that they are claimed to be good for bone health as they contain phosphorus, magnesium and calcium. All these have been found to have the potential to prevent bone-related conditions, like osteoporosis.

So, if, like me, you enjoy eating dates but feel guilty for eating such sweet treats, don’t be. They don’t spike your blood sugar levels and are good for you - in moderation.

Sourdough or Wholewheat Bread?

Which do you prefer? Sourdough or wholewheat bread? Both are good for your health, but they’re made from different ingredients and in different processes.

Sourdough bread is made with just three ingredients plus a starter: flour, water and salt. The starter is in place of a commercial yeast, and it’s made with flour and water that’s picked up wild yeast from the environment. When the starter is added to the dough, it slowly ferments. This gives the final bread its tart and tangy flavour with a chewy texture and crisp crust.

Wholewheat bread is made from flour that contains all three parts of the wheat kernel, bran, germ and endosperm. In contrast, white bread contains only the endosperm, missing out the bran and wheat germ, and is therefore less nutritious. Wholewheat is typically leavened with commercial yeast, so rises quicker than sourdough bread. Mass produced supermarket bread will have unwholesome additives, even their sourdough, so check the labels.

Both sourdough and wholewheat are good for you in different ways. According to Kristen Lorenz, RD a registered dietitian, “sourdough may have the edge if you want better blood sugar control or digestibility,” in contrast, “if fibre is your top priority, wholewheat is a solid choice.”

So, which do you prefer? I love them both, but sourdough has a slight edge for me, and it’s the one I buy more of. My local baker makes a gorgeous crunchy wholewheat bread called ‘Norfolk Crunch’, which I sometimes have. Although it sounds as though I eat a lot of bread, I don’t. The loaf I buy from my local baker is sliced, so I can put a few slices in several freezer bags and pop them in the freezer. This way, one loaf lasts a long time.

Daily Self-Care Checklist [pdf]

I’m always thinking of what I can create for members of the Second Half Collective - my paid subscribers. The latest creation is a checklist titled: Daily Self-Care Checklist [pdf]. It’s a list of reminders to help keep up to date with self-care, daily and otherwise. This has been added under the title Second Half Collective on the Home Page.

If you’re interested in this Checklist, and the other benefits of being a paid subscriber, simply update to paid. Free subscribers receive a post and a podcast every Sunday. I’m grateful to everyone who subscribes, reads and engages with my work.

Disclaimer: The content of my posts is for general informational purposes only and should not be considered medical, physical, psychological, health, or wellness advice. Do not make decisions based on this content alone. Always consult a qualified health professional. What I share here is meant to provide information to help you explore what’s right for you.

DISCUSSION

Sourdough or wholewheat, which do you prefer?

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