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  31. <title>Why sleep deprivation is slowing down your metabolism</title>
  32. <link>https://livefitbykay.co.za/2022/06/28/why-sleep-deprivation-is-slowing-down-your-metabolism/</link>
  34. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  35. <pubDate>Tue, 28 Jun 2022 19:40:07 +0000</pubDate>
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  42. <description><![CDATA[Why sleep deprivation is slowing down your metabolism Sleep deprivation is something which many of us may suffer from as we battle to find enough hours in the day to complete all our tasks and responsibilities. According to an article written by Kathleen Davis for Medical News Today, sleep deprivation happens when “an individual gets [&#8230;]]]></description>
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  77. <style>/*! elementor - v3.7.4 - 31-08-2022 */
  78. .elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#818a91;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#818a91;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}</style> <p>Sleep deprivation is something which many of us may suffer from as we battle to find enough hours in the day to complete all our tasks and responsibilities. According to an article written by Kathleen Davis for Medical News Today, sleep deprivation <a href="https://www.medicalnewstoday.com/articles/307334.php">happens</a> when “an individual gets less sleep than they need to feel awake and alert”. If you’re feeling sleep deprived, it <a href="https://www.medicalnewstoday.com/articles/307334.php">could</a> be a result of “going to bed late, frequent nighttime arousals, or waking up early”. The amount of sleep needed to avoid sleep deprivation varies from person to person but not addressing the underlying causes of a lack of sleep can result in increased lethargy in the daytime, mood swings, weight gain and a lower quality of life.</p><p> </p><p>The Cleveland Clinic lists the <a href="https://my.clevelandclinic.org/health/articles/12114-causes-of-sleep-problems">following</a> as some of the main types of causes for sleep deprivation:</p><ul><li>Physical (such as ulcers)</li><li>Medical (such as asthma)</li><li>Psychiatric (such as depression and anxiety disorders)</li><li>Environmental (such as alcohol)</li></ul><p> </p><p>In addition, if you happen to be working out heavily or late at the gym, some studies suggest that strenuous exercise, especially when you don’t give your body enough recovery time, can cause a lack of sleep. This is because when you exercise intensely, it places stress on your body, triggering your sympathetic nervous system to produce hormones like epinephrine, norepinephrine and cortisol which increase your heart rate and blood pressure. When your body doesn’t recover from a workout, it leads to a high level of these hormones which interrupt the production of neurotransmitters which help you sleep.</p><p>As studies have shown, sleep is not only an essential part to making sure our body functions, but it also helps regulate our moods, appetite and thoughts. Failing to get your eight hours of sleep affects both your mind and body, forcing you to rely on high-sugar, high-caffeine food and drink to be able to go about your daily activities. Instead of a healthy meal, you begin to rely on multiple cups of coffee, fast food, packets of sweets or sugary energy drinks. When you are sleep-deprived, your metabolism, like other parts of your body, doesn’t function properly which results in it slowing down.</p><p>There are two hormones which play a key role in this process. Ghrelin is the one which tells us when to eat while leptin tells us when we’re full. If you’re not sleeping well, chances are you will produce more ghrelin, which tells you to eat more. You also won’t be making much leptin, which means that you’re prone to overeating, even when if you’ve had enough. Sometimes you might even catch yourself complaining about being tired despite getting a good night’s rest. This is because failing to get adequate sleep creates sleep deficit or debt which means you’ll feel exhausted based on your previous patterns. Whilst sleep deprivation can be a short-time problem for most, you should consult your local GP if you continue to find yourself dealing with symptoms in the long term.</p> </div>
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  90. <item>
  91. <title>How to keep yourself motivated</title>
  92. <link>https://livefitbykay.co.za/2022/06/28/how-to-keep-yourself-motivated/</link>
  94. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  95. <pubDate>Tue, 28 Jun 2022 19:31:55 +0000</pubDate>
  96. <category><![CDATA[Exercise]]></category>
  97. <category><![CDATA[Lifestyle]]></category>
  98. <category><![CDATA[Mental Health]]></category>
  99. <category><![CDATA[Physical Health]]></category>
  100. <category><![CDATA[Wellness]]></category>
  101. <guid isPermaLink="false">https://livefitbykay.co.za/?p=1126</guid>
  102.  
  103. <description><![CDATA[How to keep yourself motivated In our increasingly digital world, it’s easy to work yourself into a slump which seems impossible to get out of. Feeling overworked, overstretched and undervalued are common symptoms of living in a society where our worth is measured by our productivity and success. We begin to neglect our health. We [&#8230;]]]></description>
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  123. <h2 class="elementor-heading-title elementor-size-xl">How to keep yourself motivated </h2> </div>
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  135. <p>In our increasingly digital world, it’s easy to work yourself into a slump which seems impossible to get out of. Feeling overworked, overstretched and undervalued are common symptoms of living in a society where our worth is measured by our productivity and success. We begin to neglect our health. We fall into negative patterns of thinking without even realizing it, and we end up beating ourselves up and refuse to become solution-minded.</p><p> </p><p>The pressure to have our lives together and our goals met by a certain time can have you feeling like you’re on an eternal hamster wheel with no time to rest. Whilst it can be hard to break this cycle, it’s possible with patience, time and dedication.</p><p> </p><p>Here are some easy steps to help you feel motivated about the life in front of you:</p><p> </p><p><strong> </strong></p><h5><strong>1) Breathe</strong></h5><p>This might seem obvious (and involuntary) but many of us don’t take long and deep enough breaths throughout the day. When we breathe deeply, the up-and-down movement of the diaphragm removes bodily toxins and strengthens our blood flow. This creates more oxygen in the blood, which in turn, raises energy levels. It also releases endorphins, improves your posture, and reduces inflammation which all goes a long way to making you feel more balanced, rested and alert. </p><p> </p><p> </p><h5><strong>2) Journal</strong></h5><p>Journaling may seem like something which belongs in our youth. But jotting down your feelings on the page can be a cathartic exercise, helping you sort through your emotions, and resolve issues which may have seemed bigger and scarier before you wrote them down. It also helps you document your progress so that when you ever feel down again, you can how to get out of it.</p><p> </p><p> </p><h5><strong>3) Exercise, exercise, exercise</strong></h5><p>It is common knowledge that exercise is a helpful way to clear the mind and improve your mood. But when you’re already lacking motivation, finding the will to be healthy active can seem like an even bigger obstacle. Exercise, however, improves your energy levels, restores your focus and balances out your moods. If joining the gym seems intimidating, then try to include one outdoor activity during the week. This could include taking a walk over the weekend, running in the morning or going on a hike with friends. Finding those pockets of time to fit in some exercise will go a long way in helping you feel more motivated and less stressed.</p><p> </p><h5><strong>4) #Goals</strong></h5><p><strong> </strong>Setting up goals can feel very scary, especially when you can’t see the light at the end of the tunnel. But working towards a goal, regardless of whether you realise it, can help you get the journey going. Be sure to make your goals public. Perhaps send them to a trusted friend or mentor who can hold you to account. Keep track of your goals down on paper so that you can keep up with them and track your progress on your way to wellness and prosperity.</p><p> </p><h5><strong>5) Keeping milestones</strong></h5><p>In addition to setting goals, it’s important to celebrate your milestones too. Never shy away from acknowledging how far you’ve come, even if you don’t think you’ve made too much headway. A win is a win, regardless of how “small” it feels. Having a timeline of your progress is helpful because you offers perspective on how far you’ve come and how much you still need to go.</p><p> </p><h5><strong>6) Sign up for an accountability app or motivational newsletter</strong></h5><p><strong> </strong>No one understands our problems more than modern technology so if you are feeling down, sign yourself up to a motivational newsletter like MindBodyGreen or an accountability app like StickK or Pact which will offer you extra words of encouragement or force you to be responsible when you least expect it!</p> </div>
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  146. </item>
  147. <item>
  148. <title>Turning exercise into a lifestyle</title>
  149. <link>https://livefitbykay.co.za/2022/06/28/turning-exercise-into-a-lifestyle/</link>
  151. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  152. <pubDate>Tue, 28 Jun 2022 19:15:32 +0000</pubDate>
  153. <category><![CDATA[Exercise]]></category>
  154. <category><![CDATA[Lifestyle]]></category>
  155. <category><![CDATA[Physical Health]]></category>
  156. <guid isPermaLink="false">https://livefitbykay.co.za/?p=1108</guid>
  157.  
  158. <description><![CDATA[Turning exercise into a lifestyle We’ve all been through the process before. After weeks of dodging the gym, flaking on running dates with friends, or eating yet another slice of cake for dinner, we decide it’s time to make a change. We may start with eliminating things from our diet or making exercise a bigger [&#8230;]]]></description>
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  190. <p>We’ve all been through the process before. After weeks of dodging the gym, flaking on running dates with friends, or eating yet another slice of cake for dinner, we decide it’s time to make a change. We may start with eliminating things from our diet or making exercise a bigger part of our lives. The old gym gear gets dusted off and the morning alarm is set a few hours earlier. In that moment, we’re determined to turn our lives for good. And maybe we keep to our promise to go to gym and eat clean for a couple of days. But somehow, we slowly start to fall off with every small mistake. One cookie here. One cocktails there. A couple of takeout meals with no intention of going to the gym.</p><p> </p><p>Before we know it, we find ourselves back to square one, wondering how to get ourselves back on track. The secret to making exercise a lifestyle choice doesn’t involve some magic or divine intervention. It takes much more than promising to punish yourself at the gym, or going on a restrictive, intense diet. It requires you to think more carefully about the decisions you’re making and work towards making changes to your life. These may feel difficult at first, but they can be built upon and turned into long-lasting habits.</p><p> </p><p><em>Here are a few ways you can turn exercise into less of a chore and more of a lifestyle:</em></p><p> </p><h5><strong>1) Find a time of the day where you can fit in an activity</strong></h5><p>Creating schedule is the first step you can take on your lifestyle overhaul. Set aside time to fit in an hour or two at the gym, or decide when to do meal-prep for the week. Remember that small steps are key to effective and lasting change. Even if you start with 20 minutes of cardio a day. You can always increase your workout or start over on a diet − so long as you’re sticking to your routine.</p><p> </p><h5><strong>2)  Exercise in a large group</strong></h5><p>Working out with friends or colleagues can get tricky since people have different schedules and obligations. You may have tried this before without much success because people either flaked, or you found it tough to take juggle everything and everyone at once. However, if you start with small activities, you’ll find it much easier to synchronise a schedule with friends or colleagues. Plus, it’ll make it harder for you to bail on workouts because you’ll be letting both yourself and other people down!</p><p> </p><h5><strong>3)  Motivate yourself by purchasing new workout gear</strong></h5><p>There’s no better pick-me-up than a bit of shopping and buying workout gear to kickstart your new lifestyle journey won’t leave you with any of the normal post-shopping guilt because it’s for your own benefit. So look for something which will make you feel great while working out and get you in the mood to exercise.</p><p> </p><h5><strong>4)  Concentrate on health, not a number</strong></h5><p>Many people have cited that they begin to see body results and gains once they stopped focusing on numbers, and concentrated on health. When you see exercise as a another way to maintain your health and fitness, it will feel less like a prison sentence, and more like an activity you do for your own benefit. It’s not a bad thing to have body goals, but remember this shouldn’t be your only motivation for getting fit.</p><p> </p><h5><strong>5) Nutrition ALWAYS matters</strong></h5><p>As we’ve discussed before on this blog, you cannot make exercise part of your new lifestyle without paying attention to what you put into your body. So as you begin your fitness journey, remember that food is an important part of making these important lifestyle changes. Look up different diets, take note of foods which will aid your fitness goals, and always, always prioritise meal prep.</p> </div>
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  202. <item>
  203. <title>The Ins and Outs of Tabata Training</title>
  204. <link>https://livefitbykay.co.za/2022/06/28/the-ins-and-outs-of-tabata-training/</link>
  206. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  207. <pubDate>Tue, 28 Jun 2022 19:09:03 +0000</pubDate>
  208. <category><![CDATA[Exercise]]></category>
  209. <category><![CDATA[Lifestyle]]></category>
  210. <category><![CDATA[Physical Health]]></category>
  211. <guid isPermaLink="false">https://livefitbykay.co.za/?p=1101</guid>
  212.  
  213. <description><![CDATA[The Ins and Outs of Tabata Training In the past, when you spoke of intense training at the gym, you’d usually be doing steady-rate cardio workouts and lifting a couple of weights. And while there’s nothing wrong with good old-fashioned cardio, other types of workouts have gained popularity for burning calories, and building muscle. Tabata [&#8230;]]]></description>
  214. <content:encoded><![CDATA[ <div data-elementor-type="wp-post" data-elementor-id="1101" class="elementor elementor-1101">
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  233. <h2 class="elementor-heading-title elementor-size-xl">The Ins and Outs of Tabata Training</h2> </div>
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  245. <p>In the past, when you spoke of intense training at the gym, you’d usually be doing steady-rate cardio workouts and lifting a couple of weights. And while there’s nothing wrong with good old-fashioned cardio, other types of workouts have gained popularity for burning calories, and building muscle.</p><p> </p><p>Tabata training consist of a four-minute workout <a href="https://www.shape.com/fitness/cardio/4-minute-fat-burning-miracle-tabata-workout">designed</a> to improve your “aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and&#8230;help you burn more fat.” Created by Dr Izumi Tabata, a Japanese physician and researcher, Tabata is a type of high-intensity interval training which <a href="https://www.womenshealthmag.com/fitness/a19920057/tabata-workout/">involves</a> 20 second of vigorous cardio workouts like lunges, running or jumping jacks, followed by a resting period of 10 seconds. This process is usually involves eight intervals which make up a four-minute, high-intensity workout.</p><p> </p><p>But before you Google Tabata workouts on Youtube, or ask your trainer if you can switch up your workout, it’s important to know that Tabata training isn’t for the faint-hearted (literally). These length of these workout might make Tabata look deceptively easy but as Mike Wunsch, a California-based strength and conditioning trainer, <a href="https://www.womenshealthmag.com/fitness/a19920057/tabata-workout/">told Women’s Health</a>, it’s better to “master good form and increase your strength before you attempt a Tabata.”</p><p> </p><p>Once you’ve improved on your fitness, Tabata training can be a great way to fit in a quick workout when you’re on the run, or overwhelmed with work. The secret to maximizing this form of training is to ensure you have a timer handy, listen to your body as you attempt different types of workouts, and find a tempo and intensity at a level which makes sense for you. Oh and remember to stay motivated throughout the burn too!</p> </div>
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  258. <title>Nutrition Decoded</title>
  259. <link>https://livefitbykay.co.za/2022/06/28/nutrition-decoded/</link>
  261. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  262. <pubDate>Tue, 28 Jun 2022 18:57:01 +0000</pubDate>
  263. <category><![CDATA[Food]]></category>
  264. <category><![CDATA[Lifestyle]]></category>
  265. <guid isPermaLink="false">https://livefitbykay.co.za/?p=1090</guid>
  266.  
  267. <description><![CDATA[Nutrition Decoded In the last few years, our interest in food has gone back to its roots. Instead of spending time calculating calories or painstakingly measuring items, we’re asking where our food is being sourced, how it’s being sourced, whether it’s organic and what benefits it offers our bodies. Nutrition has replaced dieting in terms [&#8230;]]]></description>
  268. <content:encoded><![CDATA[ <div data-elementor-type="wp-post" data-elementor-id="1090" class="elementor elementor-1090">
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  287. <h2 class="elementor-heading-title elementor-size-xl">Nutrition Decoded</h2> </div>
  288. </div>
  289. <div class="elementor-element elementor-element-36ce7bc elementor-widget-divider--view-line elementor-widget elementor-widget-divider" data-id="36ce7bc" data-element_type="widget" data-widget_type="divider.default">
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  299. <p>In the last few years, our interest in food has gone back to its roots. Instead of spending time calculating calories or painstakingly measuring items, we’re asking where our food is being sourced, how it’s being sourced, whether it’s organic and what benefits it offers our bodies. Nutrition has replaced dieting in terms of how we think about and approach what we consume. Gone are the days where weight loss was the single function of our dietary needs. Now longevity and wellness have become important factors in deciding what we put into our bodies.<br /><br />Nutrition can loosely be defined as how our bodies relate to food. Good nutrition consists of foods packed with nutrients our bodies absorb and process which helps us function at the highest level. The absence of good nutrition means your body will to perform and operate optimally. Exercise and a balanced diet are a key cornerstone of balanced nutrition.</p><p><strong>The following food groups are essential for good nutrition and wellness:</strong></p><ul><li>Vegetables and legumes
</li><li>Fruit</li><li>Healthy fats</li><li>Grains</li><li>Lean meat, seafood, eggs and meat substitutes</li><li>Dairy and lactose-free alternatives</li></ul><p> </p><p>Sanitarium, a whole foods company in New Zealand, offers a <a href="https://www.sanitarium.co.nz/health-nutrition/nutrition/nutrition-dictionary">glossary of nutrition terms</a> you have and haven’t heard before. <strong>Some of them include the following:</strong></p><p> </p><ul><li><strong>Additives: </strong>Additives are substances added to food to improve flavour, colour, and texture or to preserve foods to help extend the shelf life.</li><li><strong>Amino acids:</strong> Amino acids are the building blocks of all proteins. There are 20 different amino acids that combine in different sequences to make all the proteins required for metabolism and growth. Our body can manufacture 12 of these amino acids from recycled proteins; however the other eight need to be derived from the food we eat.</li><li><strong>Carotenoids/carotenes: </strong>Carotenoids are the orange, yellow and red pigments found in plant tissue that allow it to carry out photosynthesis. When eaten, these pigments provide vitamins and antioxidants that have many health benefits in humans. Beta-carotenes are a form of vitamin A.</li><li><strong>Essential fatty acids:</strong> Essential fatty acids are the fatty acids that the body cannot synthesise itself in sufficient quantities for physiological needs and must therefore be acquired from the diet. There are 2 essential fatty acids; linoleic acid which is an omega-6 and linolenic acid which is an omega-3 fat.</li><li><strong>Plant based eating: </strong>This is an alternative term that is used to describe vegetarian eating, or eating a diet that consists of predominantly plant foods.</li><li><strong>Vitamins: </strong>Vitamins are molecules that are needed in small amounts by the body for health and growth, and they must be obtained by the diet daily. The exceptions to this rule are vitamin D, which is made in the skin when exposed to sunlight and vitamin K, which can be synthesised by gut bacteria in small amounts. Vitamins play an essential role in releasing energy from food and in speeding up many chemical reactions that occur in the body every second. They also play important roles in the formation of body components, such as blood and bone as well as being antioxidants.</li></ul> </div>
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  312. <title>4 Common (But Bad) Workplace Habits To Break in 2019</title>
  313. <link>https://livefitbykay.co.za/2022/06/28/4-common-workplace-habits-to-break-in-2019/</link>
  315. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  316. <pubDate>Tue, 28 Jun 2022 18:43:36 +0000</pubDate>
  317. <category><![CDATA[Lifestyle]]></category>
  318. <category><![CDATA[Mental Health]]></category>
  319. <category><![CDATA[Physical Health]]></category>
  320. <guid isPermaLink="false">https://livefitbykay.co.za/?p=1085</guid>
  321.  
  322. <description><![CDATA[4 Common (But Bad) Workplace Habits To Break in 2019 It’s the start of a new year and you’re starting to get back into the swing of things at work. You’ve set your goals for the year and you feel confident you’ll stick to them (okay, let’s be honest, most of them). And so far [&#8230;]]]></description>
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  342. <h2 class="elementor-heading-title elementor-size-xl">4 Common (But Bad) Workplace Habits To Break in 2019</h2> </div>
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  354. <p>It’s the start of a new year and you’re starting to get back into the swing of things at work. You’ve set your goals for the year and you feel confident you’ll stick to them (okay, let’s be honest, most of them). And so far things are going well: you’ve taken up weight training class at your local gym, you’ve downloaded a meditation app to help you stress less, and you’ve switched your early morning mochachino for a matcha latte. So this could be your best year yet, right? Well, not quite. There might be a few workplace habits which could be getting in the way of your health and wellness. Unlike stress, caffeine, poor time management or inadequate sleep, these habits may not seem obviously bad for you. In fact, you might not be aware of them most of the time. They’re the harmless, mindless kind of things which become part of your workplace routine. It might be difficult to catch yourself doing them but having an aware of these habits will help improve your physical and mental health.</p><p> </p><p><strong>Here are four workplace habits to avoid next time you’re in the office:</strong></p> </div>
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  366. <h5><strong><u>Sitting is the new smoking</u></strong></h5><p> </p><p>Okay, this is obviously an exaggeration. But extended periods of sitting can have adverse effects on your body. According to <a href="https://www.science20.com/the_conversation/hype_or_health_sitting_is_as_bad_for_you_as_smoking-224916">medical studies</a> conducted over the last 15 years, prolonged sitting could have links with <a href="https://link.springer.com/article/10.1007%2Fs00125-012-2677-z?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=3_nsn6445_brand_PID4003003&amp;utm_content=de_textlink">diabetes</a>, <a href="https://link.springer.com/article/10.1007%2Fs00125-012-2677-z?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=3_nsn6445_brand_PID4003003&amp;utm_content=de_textlink">heart disease</a>, <a href="http://cebp.aacrjournals.org/content/19/11/2691.long">cancer</a> and <a href="https://link.springer.com/article/10.1007%2Fs12529-010-9075-z?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=3_nsn6445_brand_PID4003003&amp;utm_content=de_textlink">depression.</a> While other studies have made a distinction between <a href="https://bjsm.bmj.com/content/51/10/818">different types of sitting</a> which could be more or less harmful to the body, the underlying problem behind all the studies is a <a href="https://www.science20.com/the_conversation/hype_or_health_sitting_is_as_bad_for_you_as_smoking-224916">lack of physical activity.</a> So next time you’re at work, try to take brief <a href="https://www.huffpost.com/entry/11-mindless-office-habits-that-are-secretly-making-you-unhealthy_n_55bbbe0ce4b0b23e3ce2b1ce">walking or stretching breaks</a> between the time spent at your desk. Recommend <a href="https://medium.com/the-mission/7-benefits-of-switching-to-standing-desks-and-an-active-workstation-fa5affadfaf1">standing desks</a> to your supervisor if your workplace doesn’t any. And above all, exercise as regularly as possible. Your body will thank you for it one day!</p> </div>
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  374. <h5><strong><u>Desktop dining</u></strong></h5><p>When you’re overwhelmed with deadlines and tasks, eating lunch at your desk can seem like an ideal way to kill two birds with one stone. In 2016, The New York Times Magazine <a href="https://www.nytimes.com/2016/02/28/magazine/failure-to-lunch.html">reported</a> that 62% of professionals in America eat lunch at their desk, with many resorting to snacking instead of having a full meal. This has led to a higher consumption of calories as people preferred to keep snacks near their desks from which they can nibble throughout the day. With our lives becoming <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996155/">more sedentary,</a> it’s important to take an active approach to lunch, even if it means you have to socialise more with your colleagues, or embark on a small trip to get your food. The benefits of a lunch break are a <a href="https://www.themuse.com/advice/i-bravely-ate-lunch-away-from-my-desk-for-a-week-and-heres-what-i-learned">clearer mind</a> and <a href="https://blog.trello.com/taking-breaks-key-productivity">better productivity</a>. It’s vital to take those small moments during the day for yourself.</p> </div>
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  382. <div class="elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-0170c44" data-id="0170c44" data-element_type="column">
  383. <div class="elementor-widget-wrap elementor-element-populated">
  384. <div class="elementor-element elementor-element-e189cf2 elementor-widget elementor-widget-text-editor" data-id="e189cf2" data-element_type="widget" data-widget_type="text-editor.default">
  385. <div class="elementor-widget-container">
  386. <h5><strong><u>Taking on too many responsibilities </u></strong></h5><p>We all know the new year motivates us to set new goals and expectations for ourselves. This could mean speaking up more at work, taking initiative, or asking for more responsibilities to distinguish ourselves from our peers. There are many positives to stepping up to the plate and commanding more authority as a person and leader. Carter Cast, a clinical professor and innovation and entrepreneurship at Kellogg School, <a href="https://insight.kellogg.northwestern.edu/article/stop-flailing-and-start-delivering">advises against</a> taking on too many tasks as it could lead to a failure to deliver targets, early burnout and an inability to be clear about boundaries. Instead of falling into a <a href="https://www.amanet.org/training/articles/the-responsibility-trap.aspx#about_author">responsibility trap,</a> Cast <a href="https://insight.kellogg.northwestern.edu/article/stop-flailing-and-start-delivering">recommends</a> understanding the nature of your work, setting clear objectives, learning how to say no, and being open to delegating responsibility amongst your colleagues. It might feel like you’re slacking but you’re being honest and clear about your ambitions and limitations.</p> </div>
  387. </div>
  388. </div>
  389. </div>
  390. <div class="elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-20f1fb8" data-id="20f1fb8" data-element_type="column">
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  393. <div class="elementor-widget-container">
  394. <h5><strong><u>Lingering social media breaks</u></strong></h5><p> </p><p>Even if you’ve avoided all of the bad habits above, there’s one pesky routine which has become the norm (or for some, an <a href="https://www.psychologytoday.com/us/blog/in-excess/201805/addicted-social-media">addictive norm</a>) in our everyday lives: <a href="https://focusme.com/blog/3-steps-stop-mindlessly-browsing-internet/">mindless social media browsing.</a> We all take once in a while. And seeing how much of a role social media now plays in the workplace, it isn’t unreasonable for employees to have the occasional glance at their Twitter, Facebook, or Instagram (it might even be part of your job description). The problem arises when you spend too much time scrolling through your phone instead of being present in the moment. This might sound like a cheesy self-help mantra, but our addiction to checking our phones for social media updates is not only making us <a href="https://www.businesstoday.in/current/corporate/social-media-affecting-workplace-productivity-report/story/238716.html">less productive in the workplace</a>, but it’s alienating us from the real world.</p> </div>
  395. </div>
  396. </div>
  397. </div>
  398. </div>
  399. </section>
  400. </div>
  401. ]]></content:encoded>
  405. </item>
  406. <item>
  407. <title>Snapping Well vs. Snapping Back After Pregnancy</title>
  408. <link>https://livefitbykay.co.za/2022/06/28/snapping-well-vs-snapping-back-after-pregnancy/</link>
  410. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  411. <pubDate>Tue, 28 Jun 2022 18:32:15 +0000</pubDate>
  412. <category><![CDATA[Lifestyle]]></category>
  413. <category><![CDATA[Mental Health]]></category>
  414. <category><![CDATA[Physical Health]]></category>
  415. <guid isPermaLink="false">https://livefitbykay.co.za/?p=1078</guid>
  416.  
  417. <description><![CDATA[Snapping Well vs. Snapping Back After Pregnancy New moms have to adjust to many changes after giving birth. Not only are they tasked with caring for their bundle of joy (on very little sleep at that), but their bodies are also going through their own process of recovery. Hormonal changes affect new moms physically and [&#8230;]]]></description>
  418. <content:encoded><![CDATA[ <div data-elementor-type="wp-post" data-elementor-id="1078" class="elementor elementor-1078">
  419. <section class="elementor-section elementor-top-section elementor-element elementor-element-00fef41 elementor-section-full_width elementor-section-height-default elementor-section-height-default" data-id="00fef41" data-element_type="section">
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  424. <div class="elementor-widget-container">
  425. <img decoding="async" src="https://livefitbykay.co.za/wp-content/uploads/2022/06/freestocks-ux53SGpRAHU-unsplash.jpg" title="" alt="" /> </div>
  426. </div>
  427. </div>
  428. </div>
  429. </div>
  430. </section>
  431. <section class="elementor-section elementor-top-section elementor-element elementor-element-9e9916f elementor-section-boxed elementor-section-height-default elementor-section-height-default" data-id="9e9916f" data-element_type="section">
  432. <div class="elementor-container elementor-column-gap-default">
  433. <div class="elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-82857b9" data-id="82857b9" data-element_type="column">
  434. <div class="elementor-widget-wrap elementor-element-populated">
  435. <div class="elementor-element elementor-element-98c4890 elementor-widget elementor-widget-heading" data-id="98c4890" data-element_type="widget" data-widget_type="heading.default">
  436. <div class="elementor-widget-container">
  437. <h2 class="elementor-heading-title elementor-size-xl">Snapping Well vs. Snapping Back After Pregnancy</h2> </div>
  438. </div>
  439. <div class="elementor-element elementor-element-36ce7bc elementor-widget-divider--view-line elementor-widget elementor-widget-divider" data-id="36ce7bc" data-element_type="widget" data-widget_type="divider.default">
  440. <div class="elementor-widget-container">
  441. <div class="elementor-divider">
  442. <span class="elementor-divider-separator">
  443. </span>
  444. </div>
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  447. <div class="elementor-element elementor-element-a830721 elementor-widget elementor-widget-text-editor" data-id="a830721" data-element_type="widget" data-widget_type="text-editor.default">
  448. <div class="elementor-widget-container">
  449. <p>New moms have to adjust to many changes after giving birth. Not only are they tasked with caring for their bundle of joy (on very little sleep at that), but their bodies are also going through their own process of recovery. Hormonal changes affect new moms physically and psychologically, making the first few weeks and months after pregnancy a serious adjustment period. This is only made more difficult by the pressure to “snap back” or return to pre-pregnancy form in society. Watching celebrities get back into shape so quickly can make some new moms feel like they’re doing something wrong even though they don’t have the same resources as famous people. While a baby can bring great happiness and joy into her life, a new mom is still a person with feelings, emotions and insecurities independent of their child.</p><p>The most important thing for new moms to remember is that your body is still undergoing healing. Having a baby doesn’t mean your stomach will shrink back to its original size (remember the world’s confusion when Kate Middleton emerged from the hospital with a round stomach after giving birth to her first child back in 2013?). Your uterus takes about four weeks to contract back to its former size. Additionally, your cells, which swell up during pregnancy, will reduce in size with the release of bodily fluids. Everything will take time to get back to normal, and everyone’s body has its own schedule for getting back to normal. There’s no use forcing your body to conform to another person’s timeline when it has one of its own.</p><p>It’s difficult to estimate when your body will return to its normal size. Some women drop weight quickly, others experience fundamental changes in shape and size. Factors like genes, how much weight you gained during your pregnancy and how much you exercised, influence your postpartum figure. Before taking steps towards weight loss, however, check in with your OB-GYN so that you’re on a plan which fits with your body’s needs. Limiting your energy intake or over-exercising can have serious consequences on your body, and affect your ability to care for your child.</p><p><strong>Here are some basic steps you can take before embarking on a more specific plan:</strong></p><ul><li>Ensure your diet is full of fresh fruit and vegetables as well as grains, seeds, legumes and beans. Avoid too many starchy foods like white rice, pasta and bread.</li><li>Watch your portion sizes and snacking.</li><li>If you exercised during your pregnancy, you can begin with some gentle exercises and stretches. But if you’re a newbie, then you should begin with very basic training. Pace yourself!</li><li>Pelvic exercises are a good way for new moms to strengthen their core and tighten their stomach muscles.</li><li>Go for walks with your baby. You can get fresh air while making sure you have an eye on your newborn.</li></ul> </div>
  450. </div>
  451. </div>
  452. </div>
  453. </div>
  454. </section>
  455. </div>
  456. ]]></content:encoded>
  460. </item>
  461. <item>
  462. <title>What Does Body Positivity Mean To You</title>
  463. <link>https://livefitbykay.co.za/2022/06/28/what-does-body-positivity-mean-to-you/</link>
  465. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  466. <pubDate>Tue, 28 Jun 2022 18:08:48 +0000</pubDate>
  467. <category><![CDATA[Mental Health]]></category>
  468. <category><![CDATA[Physical Health]]></category>
  469. <guid isPermaLink="false">https://livefitbykay.co.za/?p=1066</guid>
  470.  
  471. <description><![CDATA[What Does Body Positivity Mean To You? In a world where we’re constantly bombarded with images of glossy perfection on well-curated Instagram pages, it’s hard to be satisfied with how we look. If we’re not comparing our lives with those of celebrities, influencers, or even our friends, we’re trying to make ourselves appear more interesting [&#8230;]]]></description>
  472. <content:encoded><![CDATA[ <div data-elementor-type="wp-post" data-elementor-id="1066" class="elementor elementor-1066">
  473. <section class="elementor-section elementor-top-section elementor-element elementor-element-00fef41 elementor-section-full_width elementor-section-height-default elementor-section-height-default" data-id="00fef41" data-element_type="section">
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  478. <div class="elementor-widget-container">
  479. <img decoding="async" src="https://livefitbykay.co.za/wp-content/uploads/2022/06/2020-01-28_lif_56572375_I2.png" title="" alt="" /> </div>
  480. </div>
  481. </div>
  482. </div>
  483. </div>
  484. </section>
  485. <section class="elementor-section elementor-top-section elementor-element elementor-element-9e9916f elementor-section-boxed elementor-section-height-default elementor-section-height-default" data-id="9e9916f" data-element_type="section">
  486. <div class="elementor-container elementor-column-gap-default">
  487. <div class="elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-82857b9" data-id="82857b9" data-element_type="column">
  488. <div class="elementor-widget-wrap elementor-element-populated">
  489. <div class="elementor-element elementor-element-98c4890 elementor-widget elementor-widget-heading" data-id="98c4890" data-element_type="widget" data-widget_type="heading.default">
  490. <div class="elementor-widget-container">
  491. <h2 class="elementor-heading-title elementor-size-xl">What Does Body Positivity Mean To You?</h2> </div>
  492. </div>
  493. <div class="elementor-element elementor-element-36ce7bc elementor-widget-divider--view-line elementor-widget elementor-widget-divider" data-id="36ce7bc" data-element_type="widget" data-widget_type="divider.default">
  494. <div class="elementor-widget-container">
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  501. <div class="elementor-element elementor-element-a830721 elementor-widget elementor-widget-text-editor" data-id="a830721" data-element_type="widget" data-widget_type="text-editor.default">
  502. <div class="elementor-widget-container">
  503. <p>In a world where we’re constantly bombarded with images of glossy perfection on well-curated Instagram pages, it’s hard to be satisfied with how we look. If we’re not comparing our lives with those of celebrities, influencers, or even our friends, we’re trying to make ourselves appear more interesting and vibrant to remove those occasional feelings of insecurity and self-doubt. Everything we post becomes part of the image we’re trying to portray online. And while it can sometimes be fun to create a different life and persona for yourself on the internet, it can also lead to an increase in anxiety, depression, body dysmorphia and isolation, among other things.</p><p>Society has always pressured women to feel like they have to look, feel and be perfect at all times. The rise of social media has intensified those expectations as we’re constantly on our phones, being exposed to unrealistic beauty standards. This can be especially toxic for young girls who internalise these messages, and carry them through adulthood.</p><p>But with the bad does come some good. The last couple of years has seen the rise of the body positivity movement which advocates for the acceptance and normalisation of all body sizes, shapes and abilities. Women like Ashley Graham, Barbie Ferreira, Precious Lee, ThickLeeyonce and Harnaam Kaur have shown the world that beauty, power and femininity can come in bright and diverse forms. They’ve also been honest about the struggles to remain confident and empowered in a world which tells them they’re not worthy and valuable.</p><p>Being body positive doesn’t mean loving yourself every second of every day. Instead it encourages a kinder and gentler approach to yourself, and your so-called imperfections. It encourages women to reimagine standards of beauty to include those who have long been relegated to the margins of society. Looking like we “have it all” isn’t something we should strive for. We should rather make sure that we are good to ourselves, our bodies and our sisters around the world. Flaws and all. </p><p><em>Not quite.</em></p><p>Countering a bad diet with exercise is a common but wrong approach to overall fitness and wellness. Processed foods tend to be high in calories and low in nutrients, making them easier to consume but harder to burn off. As Jessica Spendlove, a sports dietician, said to the Huffington Post Australia, “[w]eight gain is caused by an increase in energy intake compared to output”. The article goes on to point out that to work off 260 calories from a chocolate bar, you’d have to swim laps for 30 minutes. So if you eat a bunch of fast food food for a week, you’d need to do loads of exercise to “compensate” − something unfeasible if you already have a busy lifestyle.</p><p>The best way to build muscle, tone up or lose weight is to combine a sensible exercise plan with good nutrition. This means avoiding a high intake of alcohol, sugar and fat, while including more vegetables, fruits, legumes, grains, nuts and seeds in your diet. Not only do these foods provide you with more energy, but your body processes them much better and faster.</p><p>Oh and be sure to take it easy on the stress! It has horrible effects on your body, and it can lead to other bad things like a lack of sleep or overeating.</p><p align="left">According to The British Dietetic Association (BDA), a plant-based diet refers to “<a href="https://www.bda.uk.com/foodfacts/plant-based_diet"><span style="color: #1155cc;"><u>foods</u></span></a> derived from plants, including vegetables, wholegrains, legumes, nuts, seeds and fruits, with few or no animal products”. People who consume the occasional bit of fish are called pescatarians, while people who have a bit of poultry or meat are referred to as flexitarians or semi-vegetarians.</p><p align="left">For this post, we’ll be focusing on vegans and vegetarians. Some studies suggest <a href="https://www.vivahealth.org.uk/veganhealth/dont-feed-cancer"><span style="color: #1155cc;"><u>vegans</u></span></a> and <a href="https://www.nhs.uk/news/cancer/vegetarians-get-less-cancer/"><span style="color: #1155cc;"><u>vegetarians</u></span></a> are less likely to get certain forms of cancer than meat eaters, which has seen people champion these diets for being life-changing. But it’s important to keep in mind these studies are highly observational, meaning that either a small slice of the population was selected for them, there was no way of telling which part of their diet brought on the results, they might not have been smokers, or their risk for certain cancers might have been lower hereditarily.</p><p align="left">If you do choose to go vegan or vegetarian, either permanently or temporarily, you should consult your GP, know what diseases to which you’re suspecible and keep tabs on your nutritional intake. As the website Heathline Network <a href="https://www.healthline.com/nutrition/vegan-vs-vegetarian"><span style="color: #1155cc;"><u>reports</u></span></a>, vegans and vegetarians generally consume less omega-3 fatty acids, calcium, and vitamins D and B12. It’s important to take supplements so you can make up for any possible deficiencies and boost your immune system.</p> </div>
  504. </div>
  505. </div>
  506. </div>
  507. </div>
  508. </section>
  509. </div>
  510. ]]></content:encoded>
  514. </item>
  515. <item>
  516. <title>Exercising A Bad Diet Away</title>
  517. <link>https://livefitbykay.co.za/2022/06/22/exercising-a-bad-diet-away/</link>
  519. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  520. <pubDate>Wed, 22 Jun 2022 18:21:03 +0000</pubDate>
  521. <category><![CDATA[Exercise]]></category>
  522. <category><![CDATA[Lifestyle]]></category>
  523. <category><![CDATA[Mental Health]]></category>
  524. <category><![CDATA[Physical Health]]></category>
  525. <guid isPermaLink="false">https://livefitbykay.co.za/?p=759</guid>
  526.  
  527. <description><![CDATA[Exercising A Bad Diet Away The thought has probably crossed your mind before. You ate some junk food because you had a stressful week at work with little time to pack lunch, or cook dinner for yourself. You felt overwhelmed by all these responsibilities, and you needed to indulge in some of your favourite treats [&#8230;]]]></description>
  528. <content:encoded><![CDATA[ <div data-elementor-type="wp-post" data-elementor-id="759" class="elementor elementor-759">
  529. <section class="elementor-section elementor-top-section elementor-element elementor-element-00fef41 elementor-section-full_width elementor-section-height-default elementor-section-height-default" data-id="00fef41" data-element_type="section">
  530. <div class="elementor-container elementor-column-gap-default">
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  534. <div class="elementor-widget-container">
  535. <img decoding="async" src="https://livefitbykay.co.za/wp-content/uploads/2022/06/close-up-shoes-female-runner-tying-her-shoes-jogging-exercise.jpg" title="" alt="" /> </div>
  536. </div>
  537. </div>
  538. </div>
  539. </div>
  540. </section>
  541. <section class="elementor-section elementor-top-section elementor-element elementor-element-9e9916f elementor-section-boxed elementor-section-height-default elementor-section-height-default" data-id="9e9916f" data-element_type="section">
  542. <div class="elementor-container elementor-column-gap-default">
  543. <div class="elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-82857b9" data-id="82857b9" data-element_type="column">
  544. <div class="elementor-widget-wrap elementor-element-populated">
  545. <div class="elementor-element elementor-element-98c4890 elementor-widget elementor-widget-heading" data-id="98c4890" data-element_type="widget" data-widget_type="heading.default">
  546. <div class="elementor-widget-container">
  547. <h2 class="elementor-heading-title elementor-size-xl">Exercising A Bad Diet Away</h2> </div>
  548. </div>
  549. <div class="elementor-element elementor-element-36ce7bc elementor-widget-divider--view-line elementor-widget elementor-widget-divider" data-id="36ce7bc" data-element_type="widget" data-widget_type="divider.default">
  550. <div class="elementor-widget-container">
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  552. <span class="elementor-divider-separator">
  553. </span>
  554. </div>
  555. </div>
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  557. <div class="elementor-element elementor-element-a830721 elementor-widget elementor-widget-text-editor" data-id="a830721" data-element_type="widget" data-widget_type="text-editor.default">
  558. <div class="elementor-widget-container">
  559. <p>The thought has probably crossed your mind before. You ate some junk food because you had a stressful week at work with little time to pack lunch, or cook dinner for yourself. You felt overwhelmed by all these responsibilities, and you needed to indulge in some of your favourite treats so you could feel better: ice-cream, fries, pizza, burgers, fried chicken, cake. You felt terrible but you couldn’t help it. The stress levels were high, and the cure appeared to come in the form of sugar, carbs and fat. You decided to come up with a solution: punish yourself at the gym to make up for all that food. On the surface, it seemed like a good idea. Eat badly then burn off all those calories with lots of exercise. After all, there’s nothing a bit of sweat and moving around can’t fix right?</p><p><em>Not quite.</em></p><p>Countering a bad diet with exercise is a common but wrong approach to overall fitness and wellness. Processed foods tend to be high in calories and low in nutrients, making them easier to consume but harder to burn off. As Jessica Spendlove, a sports dietician, said to the Huffington Post Australia, “[w]eight gain is caused by an increase in energy intake compared to output”. The article goes on to point out that to work off 260 calories from a chocolate bar, you’d have to swim laps for 30 minutes. So if you eat a bunch of fast food food for a week, you’d need to do loads of exercise to “compensate” − something unfeasible if you already have a busy lifestyle.</p><p>The best way to build muscle, tone up or lose weight is to combine a sensible exercise plan with good nutrition. This means avoiding a high intake of alcohol, sugar and fat, while including more vegetables, fruits, legumes, grains, nuts and seeds in your diet. Not only do these foods provide you with more energy, but your body processes them much better and faster.</p><p>Oh and be sure to take it easy on the stress! It has horrible effects on your body, and it can lead to other bad things like a lack of sleep or overeating.</p><p align="left">According to The British Dietetic Association (BDA), a plant-based diet refers to “<a href="https://www.bda.uk.com/foodfacts/plant-based_diet"><span style="color: #1155cc;"><u>foods</u></span></a> derived from plants, including vegetables, wholegrains, legumes, nuts, seeds and fruits, with few or no animal products”. People who consume the occasional bit of fish are called pescatarians, while people who have a bit of poultry or meat are referred to as flexitarians or semi-vegetarians.</p><p align="left">For this post, we’ll be focusing on vegans and vegetarians. Some studies suggest <a href="https://www.vivahealth.org.uk/veganhealth/dont-feed-cancer"><span style="color: #1155cc;"><u>vegans</u></span></a> and <a href="https://www.nhs.uk/news/cancer/vegetarians-get-less-cancer/"><span style="color: #1155cc;"><u>vegetarians</u></span></a> are less likely to get certain forms of cancer than meat eaters, which has seen people champion these diets for being life-changing. But it’s important to keep in mind these studies are highly observational, meaning that either a small slice of the population was selected for them, there was no way of telling which part of their diet brought on the results, they might not have been smokers, or their risk for certain cancers might have been lower hereditarily.</p><p align="left">If you do choose to go vegan or vegetarian, either permanently or temporarily, you should consult your GP, know what diseases to which you’re suspecible and keep tabs on your nutritional intake. As the website Heathline Network <a href="https://www.healthline.com/nutrition/vegan-vs-vegetarian"><span style="color: #1155cc;"><u>reports</u></span></a>, vegans and vegetarians generally consume less omega-3 fatty acids, calcium, and vitamins D and B12. It’s important to take supplements so you can make up for any possible deficiencies and boost your immune system.</p> </div>
  560. </div>
  561. </div>
  562. </div>
  563. </div>
  564. </section>
  565. </div>
  566. ]]></content:encoded>
  570. </item>
  571. <item>
  572. <title>How to decide between going vegan or vegetarian</title>
  573. <link>https://livefitbykay.co.za/2022/06/22/how-to-decide-between-going-vegan-or-vegetarian/</link>
  575. <dc:creator><![CDATA[k.mashalane]]></dc:creator>
  576. <pubDate>Wed, 22 Jun 2022 15:08:18 +0000</pubDate>
  577. <category><![CDATA[Food]]></category>
  578. <category><![CDATA[Lifestyle]]></category>
  579. <guid isPermaLink="false">https://livefitbykay.co.za/?p=674</guid>
  580.  
  581. <description><![CDATA[How to decide between going vegan or vegetarian In the last few years, the term “plant-based” has become synonymous with health and wellness. Everyone from fitness influencers, celebrities, animal rights activists and diet enthusiasts have been singing the praises of plant-based diets, either as a lifestyle change, response to the cruelties of the meat industry [&#8230;]]]></description>
  582. <content:encoded><![CDATA[ <div data-elementor-type="wp-post" data-elementor-id="674" class="elementor elementor-674">
  583. <section class="elementor-section elementor-top-section elementor-element elementor-element-994bec5 elementor-section-boxed elementor-section-height-default elementor-section-height-default" data-id="994bec5" data-element_type="section">
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  589. <h2 class="elementor-heading-title elementor-size-xl">How to decide between going vegan or vegetarian</h2> </div>
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  593. <img decoding="async" src="https://livefitbykay.co.za/wp-content/uploads/2022/06/confused-black-haired-emotional-female-sits-table-biting-her-lip-holding-half-grapefruit-one-hand-mixing-fruit-blender-making-sweet-nutritious-smoothie-healthy-meal-diet.jpg" title="" alt="" /> </div>
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  597. <p align="left">In the last few years, the term “plant-based” has become synonymous with health and wellness. Everyone from fitness influencers, celebrities, animal rights activists and diet enthusiasts have been singing the praises of plant-based diets, either as a lifestyle change, response to the cruelties of the meat industry or as a way to protect the environment. But with the internet providing so much conflicting information on food and nutrition, it can be difficult to know what plant-based diets are out there, and which one would work best for you.</p><p align="left">According to The British Dietetic Association (BDA), a plant-based diet refers to “<a href="https://www.bda.uk.com/foodfacts/plant-based_diet"><span style="color: #1155cc;"><u>foods</u></span></a> derived from plants, including vegetables, wholegrains, legumes, nuts, seeds and fruits, with few or no animal products”. People who consume the occasional bit of fish are called pescatarians, while people who have a bit of poultry or meat are referred to as flexitarians or semi-vegetarians.</p><p align="left">For this post, we’ll be focusing on vegans and vegetarians. Some studies suggest <a href="https://www.vivahealth.org.uk/veganhealth/dont-feed-cancer"><span style="color: #1155cc;"><u>vegans</u></span></a> and <a href="https://www.nhs.uk/news/cancer/vegetarians-get-less-cancer/"><span style="color: #1155cc;"><u>vegetarians</u></span></a> are less likely to get certain forms of cancer than meat eaters, which has seen people champion these diets for being life-changing. But it’s important to keep in mind these studies are highly observational, meaning that either a small slice of the population was selected for them, there was no way of telling which part of their diet brought on the results, they might not have been smokers, or their risk for certain cancers might have been lower hereditarily.</p><p align="left">If you do choose to go vegan or vegetarian, either permanently or temporarily, you should consult your GP, know what diseases to which you’re suspecible and keep tabs on your nutritional intake. As the website Heathline Network <a href="https://www.healthline.com/nutrition/vegan-vs-vegetarian"><span style="color: #1155cc;"><u>reports</u></span></a>, vegans and vegetarians generally consume less omega-3 fatty acids, calcium, and vitamins D and B12. It’s important to take supplements so you can make up for any possible deficiencies and boost your immune system.</p><p align="left">Here’s a small breakdown of the differences between veganism and vegetarianism:</p> </div>
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  605. <h3 class="elementor-heading-title elementor-size-large">Veganism</h3> </div>
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  609. <p align="left">A vegan diet prohibits the consumption of animal-derived products such as eggs, milk and honey. This list also includes clothing like leather, fur and silk. Some vegans <span style="color: #1155cc;"><u>avoid</u></span> specific wines and beers which are made with animal or animal-derived products.</p><p align="left">The two dominant, but not exclusive, subgroups of veganism are:</p><ul><li><p align="left"><strong>Raw Veganism:</strong> This diet consists of vegan food which is raw. Raw vegans do not eat food which is cooked at a temperature of 48°C and above.</p></li><li><p align="left"><strong>Paleo Veganism:</strong> These vegans stay away from processed foods. Their concerns about abstaining from meat are more health-driven than environmental or ethical.</p></li></ul> </div>
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  617. <h3 class="elementor-heading-title elementor-size-large">Vegetarians</h3> </div>
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  621. <p align="left">Like a vegan diet, vegetarianism prohibits the consumption of animal products but allows for the consumption of some animal-derived products, depending on what kind of vegetarian you are.</p><p align="left">The three dominant, but not exclusive, vegetarians are:</p><ul><li><strong>Lacto-ovo vegetarianism:</strong> Their diets include dairy and egg products.</li></ul><p> </p><ul><li><strong>Lacto vegetarianism:</strong> They avoid eggs but consume dairy products.</li></ul><p> </p><ul><li><strong>Ovo vegetarianism:</strong> They don’t eat any animal-derived products except eggs.</li></ul> </div>
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