FebFast http://febfast.org.au a pause for the better Wed, 16 Apr 2014 11:17:22 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.3 Worried about Easter weight gain? http://febfast.org.au/worried-about-easter-weight-gain/ http://febfast.org.au/worried-about-easter-weight-gain/#comments Wed, 16 Apr 2014 11:17:22 +0000 http://febfast.org.au/worried-about-easter-weight-gain/ Rather than feeling guilty for indulging in Easter snacks, make a plan to help you lose any unwanted weight after this holiday with a PrepFast detox program. Continue reading

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Whether it's those chocolate eggs tempting you or the lure of buttered hot cross buns proving too much for your willpower, Easter can be a tough time on the waistline.

However, don't stress if you don't stick to your guns this holiday. Instead, plan to make up for it in May with a PrepFast detox regime.

Tips for quitting sugar after Easter

You probably got your sugar fix (and some) over this four-day weekend, so it could be time to give up the sweet stuff afterwards. Here are some tips to help you nip that indulgent habit in the bud.

Prepare plenty of healthy snacks

One of the hardest sugary treats to give up could be that mid-morning or afternoon pick-me-up. While you might rely on a chocolate bar or muffin to boost those flagging energy levels at this point, there are plenty of more nutritious options out there.

Why not leave a supply of nuts on your desk at work? These are full of energy boosting nutrients and vitamins sure to get you feeling bouncy and alert, ready to face the tasks in front of you.

Plus, these can be delicious! Try a handful of almonds, which are full of potassium, iron and protein. These are sure to get you feeling in tip-top shape. Walnuts are another great option to consider thanks to their high levels of omega-3 fatty acids, and cashew nuts have the advantage of amino acids and copper, essential for energy production.

Hide the temptations

Got a chocolate egg or two lying around? Remember the old adage 'out of sight, out of mind'. If you can't see these treats when you open the pantry you might be less likely to crave them.

If you really can't face hiding them yourself, consider asking your partner or a friend to put them out of reach for you.

Get moving

Not only can exercise also aid you to lose weight more quickly, but it can provide you with a change of scenery that could help you get your mind off whatever sugary treat you're craving.

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Want to run 10 km like a pro? http://febfast.org.au/want-to-run-10-km-like-a-pro/ http://febfast.org.au/want-to-run-10-km-like-a-pro/#comments Mon, 14 Apr 2014 09:24:19 +0000 http://febfast.org.au/want-to-run-10-km-like-a-pro/ Here are some of the great ways fasting could help you to achieve your goal of running 10 km. Continue reading

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Whether you’ve finally decided to hit the ground running on that oft-forgotten New Year’s resolution, or want to follow through on a dare, aiming to run a full 10 km is a great goal!

And, while this can be a tricky aim to accomplish, participating in a PrepFast detox program may provide all the incentives you need to complete your mission.

No matter what you decide to give up, you may see some great changes.

GIVING UP ALCOHOL

Not only will you have more energy, but giving up those regular tipples could also help you to sleep better.

We all know it can be tricky hitting the pavement when you’re feeling sluggish after a hard night out, but when you’re feeling your best you will be encouraged to train harder and run further.

Lowering your alcohol consumption can help you achieve a good night’s sleep so you wake up feeing refreshed and race-ready to achieve your goal.

QUITTING SUGAR

Too much sweet stuff can lead to the infamous “sugar crash”, which can make you feel really tired and worn-out.

If you give up this ingredient for 28 days, you might be able to maintain a steady level of enthusiasm for the task at hand.

And, you don’t need to worry about how you can treat yourself post-workout as you may discover a newfound appreciation for a simple piece of fruit – or you could get baking. There are plenty of recipes for sugar free treats that are as delicious as their calorific counterparts.

GIVING TV A REST

While it could seem like a long stretch to go a month without television or screens, this may provide you with more free time than you could shake a stick at.

Instead of watching your favourite show, or stalking old schoolmates on Facebook, use the time to run. Start off small with runs around the block, and build your way up.

There are also countless other activities you could consider to build up your endurance, such as low-intensity but long-duration cardio or strength circuits.

With all that time on your hands, you’ll be in great shape when the time for your run comes.

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Delicious sugar-free ANZAC biscuits http://febfast.org.au/sugar-free-anzac/ http://febfast.org.au/sugar-free-anzac/#comments Fri, 11 Apr 2014 12:58:52 +0000 http://febfast.org.au/is-it-possible-to-make-delicious-anzac-biscuits-without-sugar/ Just because you've given up sugar for a PrepFast is no reason you need to miss out on ANZAC biscuits this April! Continue reading

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While there are plenty of treats designed to sway even the most determined faster in Easter, don’t forget there is another holiday just around the corner!

ANZAC day is set aside for Australians and New Zealanders alike to recognise the sacrifices made by our soldiers. April 25 marks the anniversary of the first military action fought by our forces during the first World War.

Many people choose to remember their actions by consuming the ANZAC biscuits as these sweet treats were often sent across to troops by loving mums, wives and sisters at home.

Even if you are doing a PrepFast and giving up sugar for a 28 day detox program, there’s no reason why you can’t miss out on this delicious and memorable cookie.

Here is a sugar free ANZAC biscuit recipe, adapted from Sarah Wilson’s ‘I quit sugar’ blog, that is sure to go down a treat on April 25.

INGREDIENTS

- 3/4 cup of plain flour

- 1/3 cup of stevia (granulated)

- 3/4 cup of desiccated coconut

- 3/4 cup of rolled oats

- 1/2 teaspoon of vanilla powder (be aware of hidden sugars in vanilla essence!)

- 1/2 teaspoon ground cinnamon

- 100 grams of salted butter

- 2 tablespoons of rice malt syrup

- 1/2 teaspoon of baking soda, dissolved in 1 teaspoon of boiling water

METHOD

Preheat the oven to 180 degrees Celsius and mix flour, stevia, vanilla powder, cinnamon and oats in a bowl.

In a separate bowl, melt the butter and rice malt syrup together over a low heat on the element until this bubbles. At this point, stir the baking soda through the butter mixture. Once this is combined, add to the dry ingredients and stir.

This is when you will need to get your hands messy, as you will need to roll heaped teaspoons of the mixture into balls and flatten these on a greased tray.

Pop these into the oven for 15 minutes, or until golden brown. For crispy biscuits, place them on a cooling rack for five minutes – that’s if you can resist them, that is!

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Winter getaway locations perfect for that swimsuit-ready body http://febfast.org.au/winter-getaway-locations-perfect-for-that-swimsuit-ready-body/ http://febfast.org.au/winter-getaway-locations-perfect-for-that-swimsuit-ready-body/#comments Tue, 08 Apr 2014 10:14:26 +0000 http://febfast.org.au/winter-getaway-locations-perfect-for-that-swimsuit-ready-body/ After a 28-day long detox, a holiday will be exactly what you need to be able to show off that tanned, trim and toned body. Continue reading

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All that winter doom and gloom can affect your mood, so what better way to psych yourself up for those cooler nights than by planning a getaway escape to warmer climes?

Australia has some gorgeous beaches just waiting for you! And a great way to get slim and fit for your trip is by undertaking a Prepfast detox program.

Not only is it for a good cause, but a 28 day period without alcohol, sugar, caffeine or screens could help give you the nudge you need to drop those unwanted kilos.

To keep those motivation levels up, pop a picture of your dream location on your fridge. This way you can remind yourself how fab you’ll look lounging on the beach while your friends sit in front of the heater at home!

If you don’t yet have an ideal holiday in mind, here are some great locations to consider exploring.

CAIRNS

This gorgeous location is often cited as the gateway to the tropical north and is the perfect spot for a bit of R’n'R after a hectic few winter months.

From here, you can enjoy swimming, diving, snorkelling and sailing by the Great Barrier Reef as temperatures are generally much warmer than in the south of Australia.

Even in July to October, the sea is usually a comfortable 25 degrees, which means there are plenty of places to show off that toned and trim tummy!

DARWIN

Known for its year round warm temperatures, Darwin could be just the ticket for your winter getaway. This balmy city is full of exciting things to keep you busy and occupied, such as its museums, galleries and natural attractions.

Make sure you snap a pic showing off that trim physique next to a crocodile on the Adelaide River. It’s guaranteed to be a photo you’ll want to keep on the fridge since that month free from alcohol, sugar, caffeine or screens is sure to ensure you feel trimmer and more energetic.

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Increase your energy levels this winter http://febfast.org.au/why-should-you-increase-your-energy-levels-in-winter/ http://febfast.org.au/why-should-you-increase-your-energy-levels-in-winter/#comments Fri, 04 Apr 2014 11:05:34 +0000 http://febfast.org.au/why-should-you-increase-your-energy-levels-in-winter/ Participating in PrepFast can help you to feel more alert which can improve your general health - read on to find out how. Continue reading

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While it can be tempting to hibernate under a doona with a big bowl of popcorn and a delicious hot drink during the cold winter months, there are many great things you an achieve if you can boost those flagging energy levels.

A PrepFast detox program can help you feel more energetic by helping you to sleep better and wake up feeling more refreshed and alert.

That way, nothing can stop you achieving your goals!

Here are a few other great benefits you will gain by giving up alcohol, sugar, caffeine or screens for 28 days.

BOOST YOUR IMMUNE SYSTEM

Even a few days without the correct amount of sleep can affect your immune system, leading you to become more susceptible to those winter colds and flu.

These viruses tend to spread more in the winter months so make sure your body is adequately prepared and primed for attack. This means it will be able to fight off these illnesses before they strike you down and you’re forced to take sick days off work.

AVOID WINTER WEIGHT GAIN

Being more alert and awake increases the chance you will actually go to the gym rather than skipping the early morning appointment.

Save yourself the last minute spring push for a swimsuit-ready body and give yourself a head start now. Alcohol is often an overlooked source of calories so lowering your alcohol consumption may help you to drop a few kilos, as can skipping sugary treats for a month, or even giving up those comforting creamy hot coffees.

KEEP HYDRATED

Our bodies are made up of around 60 per cent water so it is important to replenish this liquid. Giving up that end of day wine session is a great way to increase your hydration levels, so you feel more alert.

If you are dehydrated you may feel  more sluggish and you might find it hard to concentrate. Swap that beer, fizzy drink or coffee for a glass of H20 and reap the benefits at work and at play.

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Get fit and ready for the slopes http://febfast.org.au/get-fit-and-ready-for-the-slopes/ http://febfast.org.au/get-fit-and-ready-for-the-slopes/#comments Mon, 31 Mar 2014 09:20:17 +0000 http://febfast.org.au/get-fit-and-ready-for-the-slopes/ Have you considered how you can be in best form for the mountain tops? Here are some ways you can be ski field ready in time for the first snowfall. Continue reading

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A 28 day detox may be just what your body is calling for in order to get back into shape for winter’s tough adventures on the mountain tops.

Giving up alcohol for 28 days time before winter hits could provide you with that extra incentive to hit the gym. Instead of waking up feeling groggy from the night before, sticking to water during a night out might mean you can wake up feeling bright-eyed and bushy-tailed.

Here are some of the best preparation activities to do that will get you fit and excited for when those first flurries hit, whether you’re a whiz on your skis or more of a snowboarding fanatic.

BUILD UP YOUR CARDIOVASCULAR FITNESS

In order to best prepare yourself for the vigorous exercise you will receive on the slopes, you should aim to fit in at least two months preparation so your body will not ache after a day on the snow.

After all, skiing and snowboarding require the use of muscles you might not even realise you have during the summer months!

Not only that, but a solid cardiovascular exercise regime will only help you to better cope with the lack of oxygen at those higher altitudes.

Since balance is a key area of ski fitness, you should see if you can incorporate balance boards into your regime, or you could start playing a few games of squash or football to get you ready for the quick movements and rapid changes of direction you will experience on the ski field.

If you’ve given up screens for 28 days, instead use this time to prepare for something even more exciting than ‘Keeping up with the Kardashians​’ - your winter holiday!

GET YOUR GEAR READY

While you may want to wait until after your detox program is over to purchase new gear to allow for any weight loss you might experience during this period, there’s no harm in looking.

Check out the latest trends in equipment and clothing so you can look your best when you’re out and about at the ski fields.

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Top tips to help you avoid winter weight gain http://febfast.org.au/top-tips-to-help-you-avoid-winter-weight-gain/ http://febfast.org.au/top-tips-to-help-you-avoid-winter-weight-gain/#comments Sun, 30 Mar 2014 17:45:28 +0000 http://febfast.org.au/top-tips-to-help-you-avoid-winter-weight-gain/ Don't let the winter chill prevent you from getting some exercise and keeping that unwanted winter weight off. Continue reading

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Winter weight gain is a real concern for many people with the lure of comfort food, sugary snacks and warming drinks laced with a little something extra proving to be tempting as the cool nights draw in.

However, there are a few steps you can take to maintain that bikini or swimsuit-ready body year round.

GIVE UP ALCOHOL FOR 28 DAYS

If you are worried about the number on the scales creeping up, why not give up alcohol for a month? While those hot toddies can be comforting, they also come complete with a high calorie count.

Opting for an alcohol-free version may be an easy solution. Plus, you will manage to avoid those late night alcohol-fuelled snacks that can also cause you to put on a few kilos.

Instead of winter weight gain, you may be lucky enough to even experience winter weight loss!

TAKE A BREAK FROM SUGAR

Another culprit that can result in winter weight gain is found in your kitchen cupboard, right in the sugar bowl.

As the mercury drops and you start wearing more layers, sugary snacks become a temptation hard to resist. While summer days are filled with delicious (and healthy) fruits, it can be all too easy to reach for a second helping of chocolate to enhance a dreary day.

There are plenty of easy ways you can cut out sugar and the replacements are often just as delicious, but come with fewer calories, so you can stay trim.

START AN INDOOR SPORT

Instead of mindlessly keeping warm by snuggling up with the TV on, why not start a winter sport? There are plenty available and all the added exercise will help you sleep better and may have an impact on your waistline, too.

Plus, keeping fit can help your immune system so you might even be able to ward off those winter colds and flu.

Try indoor netball, dancing, swimming or yoga for fun activities that can be performed inside, or even consider taking a few classes at the gym to get fit and maintain that slim physique.

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How to incorporate more water into your day http://febfast.org.au/how-to-incorporate-more-water-into-your-day/ http://febfast.org.au/how-to-incorporate-more-water-into-your-day/#comments Thu, 27 Mar 2014 09:23:24 +0000 http://febfast.org.au/how-to-incorporate-more-water-into-your-day/ Adding more water to your diet will help you feel more alert and awake. Here are some tips to add more H2O to your diet. Continue reading

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Water is a key element in the body and should be a vital part of your daily diet. So, how do you add more of this healthful liquid to your day-to-day routine?

Here are some handy tips to help you keep hydrated at all times.

FILL UP A DRINK BOTTLE

If you have a reusable bottle at your desk or with you when you’re on the go you are more likely to sip on H2O throughout the day. Remember that if you begin to feel thirsty, dehydration has already begun to set in.

Those who give up alcohol even for a short while may notice it is easier to avoid dehydration as a few wines can cause this to kick in. Why not really reap the benefits of hydration and top up with your water bottle regularly?

While there is no need to set a specific amount to drink per day, make sure you do not let yourself feel thirsty at all. This may mean upping your allowance if it is hot or if you participate in any exercise.

MAKE IT TASTE BETTER

Sometimes the taste of water can discourage us from getting enough of it. However, there are a few steps you can take to avoid this. Why not invest in a water filter? These days you can even get mini filters in your drink bottles which get rid of any unwanted chemicals – and their flavours.

And, even if you are participating in a sugar detox programme, fruits such as lemons, limes and orange slices can be added to boost the flavour.

CREATE ROUTINES

An easy way to ensure you are getting enough liquid is to make some routines and stick to them. It could be that you enjoy a glass with every meal, or after brushing your teeth.

No matter the routine, try and stick to it so it becomes habit.

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How to avoid caving in to peer pressure http://febfast.org.au/how-to-avoid-caving-in-to-peer-pressure/ http://febfast.org.au/how-to-avoid-caving-in-to-peer-pressure/#comments Tue, 25 Mar 2014 09:44:02 +0000 http://febfast.org.au/how-to-avoid-caving-in-to-peer-pressure/ Want to know how you can beat peer pressure to accomplish your month long detox without any troubles? Here are some tips! Continue reading

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Arm yourself with these tips and your friends’ influence will diminish as you gain the skills to stick to your guns and maintain your detox program for its entirety.

LEARN TO SAY NO

Sometimes you have to learn how to assert yourself in those challenging situations. If you know you’re going to need to say no, you can try practising in the mirror. It might feel silly, but the more you say it, the easier it will become.

TAKE A FRIEND

If you can’t avoid going to an event where you might be subject to peer pressure, see if you can take a plus one, as they can take the sting out of the pressure and help you stand your ground.

PLAN AHEAD

Another way to manage the “just try it” approach of your mates is to have a back up plan. If you know they all want to have a few beers or wines after work one night, why not offer to sober drive? Instead of giving you grief they should be grateful for your thoughtfulness.

ORGANISE A RAIN CHECK

If you know you’re going to have a hard time turning down a delicious drink during your 28 day detox, why not see if your friends can reschedule that dinner for another time? This way you can still enjoy the occasion, without the lingering stress of peer pressure.

USE PEER PRESSURE TO YOUR ADVANTAGE

Why not get a group of your closest friends together and give up alcohol, sugar, caffeine or screens as a group? This way you can harness the positives of peer pressure and motivate each other throughout the month. If you all work together, it is unlikely one of you will accidentally fall off the wagon.

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Why is it so important to hit the hay? http://febfast.org.au/why-is-it-so-important-to-hit-the-hay/ http://febfast.org.au/why-is-it-so-important-to-hit-the-hay/#comments Mon, 24 Mar 2014 09:15:27 +0000 http://febfast.org.au/why-is-it-so-important-to-hit-the-hay/ It is important you maintain a healthy level of sleep, even when you have a busy lifestyle to maintain. Continue reading

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Cutting down on the caffeine or alcohol or even doing a detox program may help you sleep better, as these substances can sometimes impact on your sleep quality.

So, why is it important to get a full night’s sleep? We all know it can help to repair and refresh the body, but there are a few other reasons why you might want to consider getting an early night.

IMPROVED MEMORY

Getting a few extra hours of sleep under your belt could help you better recall all those interesting facts and practices you learnt throughout the day. A study from Harvard University’s medical department has found the quantity and quality of your sleep can have a profound impact on your learning and memory.

If you are sleep deprived you might find it hard to focus your attention and concentrate. Not only that, it means you will face a bigger struggle when it comes to learning. Harvard research suggests memory consolidation can occur during sleep as well as in waking hours thanks to a strengthening of the neural connections that form our memories.

LESS PAIN

Whether it be chronic pain or acute pain from a recent injury, getting enough rest could help to increase your pain threshold. This means you may not suffer as much if you get enough sleep.

REDUCE YOUR RISK OF INJURY

Drowsy driving can increase your risk of having an accident. That is why you should avoid operating heavy machinery if you have had any medication that can cause you to feel sleepy.

The same effect can be seen if you get behind the wheel when you’re sleep deprived. Not only that, but being in need of sleep may increase the chance of trips, slips and falls.

While the demands of a busy life can make it harder for you to regularly hit the hay at a more appropriate time, it is important to get enough sleep.

Lowering the amount of caffeine you consume and choosing to stop drinking for a while are ways you can get your sleep routine back on track and help lead a healthier life.

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