allchangetogether allchangetogether

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ACT  🇮🇪 Irish Health Promotion Blogs, Recipes, Coaching ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

Hello Beautiful People......... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our newest blog post has just gone live. 😁
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It covers the potential role that associations can play in poor dietary habits. ⠀⠀⠀⠀⠀⠀⠀⠀
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It is a 6-7 minute read, and will be worth your time we promise! ✊
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Any feedback is greatly appreciated 😘

Link is in Bio ☝️
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#healthyeating #healthyfood #eatinghealthy #foodie #nutrition #netflix #bingeeating #snacks #popcorn #healthysnacks #nutritionblog #healthblog#slimmingworld #slimmingworlduk #irishfitfam #ukfitfam #irishfoodblogger

Feeling wide awake, snacky and maybe a small bit Netflixy? 👈Yep, I just said that! 🤣
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Recently, I’ve been having trouble getting some shut eye, which inevitably and ironically led to me doing some research late into the evening hours!
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There have been several studies supporting the beneficial effects of the three above ingredients and the inclusion of them into a magical, sleepy potion 😴😴
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If possible try and get the reduced caffeine green tea, or another type, as his has been shown to elicit even greater sleepy sleepy benefits! 🌙
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Ingredients: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
☕️ Green Tea (Caffeine-free if possible) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍋 Lemon ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍎 Apple Cider
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(🍯 Additional Honey if you have a sweet tooth 😀) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Potential Benefits: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
☝️Reductions of stress and subsequent improvements in sleep quality (Unno ye al., 2017) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✌️Antioxidant Action (Polyphenols in Tea + Ascorbic Acid in Lemon) which reduces inflammation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤟Although the specific mechanisms have yet to be fully elucidated, there stands substantial evidence supporting a possible beneficial (preventative, in this case) effect of green tea in weight loss (Grove & Lambert, 2010) commonly attributed to the role of catechins in tea. (Chaco et al., 2010)
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✋Apple Cider Vinegar has been proposed to have a appetite-suppressing effect (through slowing of gastric emptying) 👌(Hlebowicz et al., 2007) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Mix these three magical ingredients together and try out the this ‘Sleepy Tea’ 😇
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#healthyeating #sleep #sleepy #nighttea #greentea #slimmingworld #irishfitfam #ukfitfam #healthyfood #lifting #riseandgrind #fitness #tea #coffee #caffeine

Busy shopping and preparing for the upcoming week at work at school? 👨‍🍳
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Try out these bad boys as a mid-afternoon snack. They are delicious!👌
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They take five minutes to prepare and you most likely have all the ingredients already! 😋
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Send/ or tag us in a photo of how they come out and we will repost!
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Full recipe at the link in our Bio! ⬆️
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#healthyeating #healthyfood #foodie #cookies #fitfam #fitfood #liftkng #protein #irishfitfam #ukfitfam #healthysnacks #snacks #chocolatechipcookies

What the Fat?!.....See what we did there 😏
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Click the link in our bio for this week’s ‘Brain Gainz’ which are a rundown of dietary fats! 🥑🥜
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In the article we cover: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👆Why fats (in moderation) are not the enemy
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✌️ What the various types are ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤟How much we need of each type ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🖖 Best dietary sources of each ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✋ What are trans fats?
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It is nice and basic, aimed at those who want to improve their knowledge around the topic!
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If you enjoy the article, and find it useful, we would appreciate it if you gave it an aul’ like!
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Link in Bio! ⬆️
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#healthyeating #foodie #weightlossjourney #weightliss #transformation #healthyfats #slimmingworld #irishfitfam #ukfitfam

Short-term food logging (5-7 days) can be a very useful tool, if you are having some issues adhering to a healthy routine or diet. 👨‍🍳
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Although some may think it is an arbitrary method that can give way to an unhealthy relationship with food, if used in short periods it can have some great benefits! ⬇️
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☝️It can help you to identify the calorie contents of various foods that you may have been unaware of prior (peanut butter, nuts, snack bars) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✌️Logging food can reveal relationships between irritation/inflammation i.e. heartburn, and foods you commonly eat, that might the cause ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤟It will be a lot easier to structure a daily routine and meals that are within your calorie goals! 🎯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🖖Having to log each meal/snack, will increase the significance of each bite you take. You’ll begin to ask your self “Is it really worth it?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✋Improved ability to structure the day within calorie limits/goals, will enable you to fit in some of your favorite snacks each day, while still working toward your target! 🍫
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Of course, once you have developed a baseline understanding around your daily foods/snacks and how they fit into your overarching goals, you should try to gradually move away from the logging. 📒
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And if you need to revert back sometime, it’s always there to help! 👍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re looking to get started, feel free to reach out to us for “How-To” or try out the apps @myfitnesspal and My Plate! 😀
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#healthyfood #irishfitfam #healthfood #eathealthy #ukfitfam #weightloss #myfitnesspal #fitness #ireland #irish #gethealthy #transformation #weightlossjourney

So, you have a well-balanced diet of at least three main meals a day, with intermittent snacks throughout, yet still can’t seem to shake the hunger! 😡 This is common, especially when trying to cut-out certain foods. Don’t worry, we have the solution. 🙌 Tweak your current regimen and try out our ‘Appetite Diet’ and finally kick the hunger!
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Here are the key psychological characteristics of the ‘Appetite Diet’, try and gradually incorporate them into your daily routine! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1️⃣ Slow down! Set a timer on your phone at each meal and try and increase the time it takes to finish every day.⏱SFullness is an hormonal response, which you must allow time to do its magic! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Turn off the TV/phone and look at your food! Studies have shown that distraction by electronics when eating led to increased potion sizes consumed! 📺👀If you see how much your eating, your brain can relay the satiety response earlier!
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3️⃣ Use a smaller plate! Once again your 🧠 ultimately dictates the hunger/satiety response, and so perception of more food (via a smaller plate) can enhance the speed and potency of that response! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ Eat in social environments. Eating alone can intensify the negative emotions you might feel toward food. Eating in a busy setting, even if you’re not with friends, will improve the relationship with food. 😌
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Here are some of the physiological-based tips: (notice they succeed the psychological tips ☝️) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣ Increase the fibrous foods to hit at least 25-30g a day. Fibre moves through the gut very slowly and can actually benefit gut bacteria. (Green vegetables, beans, legumes, nuts, potatoes) 🥦🥜
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6️⃣ Include a source of protein (15-30g) in all meals. This nutrient takes a long time to break down and absorb, keeping you fuller for longer. It also requires the most calories to digest! 😉
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7️⃣ Ensure you are consuming some unsaturated fats in your diet (as well as some saturated, SOME). Fats are highly satiating and can remain in the gut for extended lengths of time! 💃
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Does this help?
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#healthyfood #irishfitfam #foodie #health #healthyeating #diet

Suggestions of strength or resistance training are often met with a deep sigh 😔 as many find moving heavy objects to be quite boring and monotonous (I don’t enjoy it that much) 😴
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However, if you can try and fit in three 45-60 minute sessions a week, there is ample evidence to show that this may have a host of benefits!
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🏋️‍♀️Regular resistance training has been linked to reduce depressive symptoms especially in adults
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🏋️‍♂️Increasing lean tissue, will increase your resting metabolic rate (RMR) which will result in more calories being burned throughout the day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏋️‍♂️Improved range of motion and functionality had been observed as a direct result of increased strength ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏋️‍♂️Enhanced glucose uptake by muscle cells is a result of attenuated insulin resistance in adults
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If you are not a big fan of that type of exercise try: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Adding in some fun exercises and keeping the workouts varied 📈
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2️⃣Keep the workouts short (<60mins) ⏱
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3️⃣Plan your workouts (Download an app, check out some fitness pages) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣Start small, light and easy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣Accept that you may not enjoy the session, but enjoy the fact that you are resilient and you will get through it! 💪
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Hope these tips help! 😀
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Don’t be discourage by lack of ability or strength, it will come! It’s all about the journey, not the destination.
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#healthyeating #weightlifting #foodie #irishfitfam #lift #weights #fitness #ukfitfam #healthyliving #barbell

Should the EU Declare Obesity A Disease? 🤔
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This topic is currently subject to increasing debate and discussion, due to the growing debilitative health consequences being observed across the EU 😕🍔🍕
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Therefore, let’s have our own discussion around the supporting and opposing views towards EU declaring Obesity as a Disease. 🗣
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🔹Does it fit the parameters of a disease? 🔹In what ways could it impact our healthcare system? 🔹Would it theoretically improve or further degrade the current social stigmas/acceptance towards obesity? 🔹Would it aid or impair the current efforts, both state and private, working to tackle the current obesity epidemic?
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Slide into our DM’s 😏 ⬆️ or comment below ⬇️ with your opinions or statements and we will include the comments (anonymously of course) in the blog post!
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Keep it classy San Diego! 🤘
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#health #healthcare #obesity #WHO #Europe #Healthyeating #irishfitfam #fitness #foodie #ukfitfam

Summer is over☀️which means the posts are coming back! While we plan to be active AF with Instagram content and our online blog, the school‘s programme will be put on hold for this upcoming year, as we have both decided to up-skill and expand our tool chest, in order to unlock the future potential of A.C.T. down the road! 🔑
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Darragh will continue to work individually with elite athletes in Tralee and the surrounding Kerry areas, offering unique and novel training programmes aimed at maximizing athletic ability (power, speed and strength) while also improving durability (range of motion, flexibility)🏋️‍♀️. He is also playing with the hometown Tralee Warriors, a powerhouse in the top basketball league in Ireland. Finally,he will be completing several educational courses, to upskill and prepare for an exciting A.C.T future!
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Patrick, has opted to study a MSc. in Human Nutrition at The University of Copenhagen, Denmark 🇩🇰 along with some personal health coaching certifications. He will continue to work on an individual basis with clients providing nutritional advice and guidance. 🍌🍏🥦
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We will be posting regularly, so make sure to watch this space! 😂
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To reach out to us, feel free to email us at allchangetogether@gmail.com or simple DM the Instagram page! .
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#healthyeating #irishfitfam #food #healthyfood #active #healthy #fitness #fitfam #irish

Couple Mor’ Happy Teachers! ☺️👌@leestrandofficial
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“Superb! From the moment Darragh and Patrick introduced the programme to the children, they responded incredibly well to the content which was presented in a very engaging manner.” 🤭
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“I have never seen the children to have such enthusiasm for an additional educational experience!” 🤗
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“Knowledge is the key for change and I feel my class are very well equipped to make knowledgeable and healthier choices in the future following their involvement and participation in this programme” 🧠
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Don’t change a thing! It has been one of the highlights of the year for my 5th class pupils.” 😅
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The energy and enthusiasm of team brought both children and teachers in.” 💪
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Looks like we’re on the right track? ✅
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#healthyeating #health #healthykids #irishfitfam #ukfitfam #heathyfamilies #exercise #healthyireland #irishhealth #healthychildren #healthpromotion #foodie #ireland #primaryschools #journey #entrepeneur

To go along with the story 👆 today, here is a little visual of why you should get Outside when you can!
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Let us know what you think!
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ACT Approved ✅
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#heathyeating #healthyfood #healthy #fitness #fitfam #irishfitfam #ukfitfam #exercise #jogging #running #treadmill #gym #fitfam #outsideexercise #mentalwellbeing #healthandwellness #healthytips

Looking for some study snacks that will last longer than 20 minutes and not result in a sugar crash? 📚
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We got you! 👌
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These foods provide important fuel for your brain cells and contain an abundance of both acute and long term benefits! 🧠 🧠
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The primary benefits of these “Snackz” arise from their essential Omega 3-Fatty Acid content, which we cannot produce ourself! 🤓
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ACT Approved ✅
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#healthyeating #healthyfood #snacks #healthysnacks #snackfoods #study #leavingcert #exams #examtips #examfoods #foodie #healthyfats #nuts #brainfood #avocados #nuts #chiaseeds #blueberries #pumpkinseeds #walnuts #darkchocolate #chocolate #summerexams #collegeexams #university #omega3

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