EMERGENCY PLAN FOR THE BRIDE
Your wedding date is set and your are on cloud nine. But your are also running from one rehearsal to the other, organising flowers, talking to the DJ and the photographer. Your were planning to lose some more pounds but instead you are putting on due to all the stress!
Here is your emergency plan to be the fit bride you always wanted to be:
1) SLEEP 7 HOURS A NIGHT
I know, your days are not long enough and you still didn’t figure out the seating plan but no matter how many things are left on your to-do-list, you have to be in bed by 23:00 o’clock because otherwise you may put on weight. Research proves that dieters put on half the weight they lost if they don’t get enough sleep. Scientists of the Cedars-Sinai Medical Center in Los Angeles go as far as to say that one night of sleep deprivation and six months on a high-fat diet could both impair insulin sensitivity to a similar degree. This is fatal because insulin is the hormone that removes fatty acids and lipids from your blood stream and prevents storage. When you become more insulin resistant, fats circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat and this is exactly how you put on weight. You may also have noticed that you are eating more and making poor choices when you are hungry. This is because hunger is controlled by two hormones: Ghrelin stimulates appetite, causing you to eat whereas leptin suppresses appetite (so you’ll stop eating) and stimulates energy expenditure. In a properly functioning brain, the two hormones are released on and off to regulate normal feelings of hunger. But when you don’t get enough sleep, ghrelin levels go up and leptin levels go down which makes you want to eat greater amounts of food.
2) EAT FOR ENERGY
I want you to feel totally energised and glowing with energy before you get married. I can assure you that it is actually easy once you get your sleep and detox your fridge. That said, I don’t want you to go on a diet. Diets ruin our bodies and mood. I just ask you to eliminate bad fats and simple carbs and replace them. So instead of butter, fried or canned foods, white bread, rice and pasta you will have avocado, nuts and seeds, oats, quinoa and chia on your shopping list.
The best way to kickoff your day is to have a hearty oatmeal for breakfast. Try this recipe, it is approved by my whole family. All you need is a ripe banana, 1/2 cup oatmeal, 1,5 cups milk (any milk of your choice) and 1/2 cup of frozen sour cherries. Mash the banana with a fork, then skip it into a pan together with the milk and oats. Cook on medium heat for about five minutes. Heat the cherries in a separate container and top your oatmeal with the fruit. Eat while still hot.
3) PLAN YOUR DAY
There is a very simple way towards a healthier lifestyle, whether you are a working mother or a banker who sits at a desk all day. The key word is MARMALADE JAR. What I suggest is that you pack a bag with your breakfast, lunch and snacks so that you don’t have to eat greasy foods at the restaurant or accept the chocolate bar your friend offers because your blood sugar dropped drastically.
Plan your day ahead and calculate how many meals you will spend outside the house. An optimal menu may contain a jar with chia pudding and fresh fruit, quinoa salad with baby spinach, dried tomatoes and white cheese for lunch, a homemade protein bar as a snack and a big bottle infused with apple slices and pomegranate seeds.
4) ENJOY YOUR WATER
Most people are not aware of how much water they drink a day but very few actually drink enough. Here are some tricks that will guarantee you fuel your body with 2-3 litres of water every day:
Make sure you always have a water bottle in reach. Be it on your work desk or in your purse or gym bag – if you see it you will automatically be reminded to drink.
Download a free Drink Water applications to track down your water consumption and remind you through out the day.
Spice up your water with fruits and spices. Some of my favourite combinations are: Green apple slices, cinnamon sticks, fresh ginger. Or: Raspberries, cucumber and fresh mint leaves.
5) TAKE A MINUTE
Sometimes you just need to stop and breathe. Close your eyes and count to four while you inhale and then count to four again when you exhale. It doesn’t matter where you are, in the subway or at home, in a mall or at a rehearsal. Just zoom out and relax, remind yourself that you are living the most exciting days of your life and that you are about to get married to the most wonderful person in this world. Nothing matters as long as you two are together. Enjoy the excitement and don’t get lost in details. Your wedding will be a great party anyways.
If you forget to take time for yourself, you can download an application like “breathe” that reminds you to slow down a couple of times a day.