dr._aria dr._aria

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Dr. Aria  🔑 Creator of the F.I.T. Method 💡 Behaviour Change Psychologist 🏃🏻‍♂️ Weight Management Expert 🧘‍♂️ Mindfulness Specialist ⭐️ Mindful Chef Ambassador

REST YOUR MIND WITH A RUN! 🏃‍♀️ 🏃🏻‍♂️
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One of the things I love most about running is that there are moments when your mind stops, there are no thoughts and you’re completely present. You’re just running and taking in your surroundings. There’s a sense of easy, joy, peace and complete contentment. It’s so rejuvenating and invigorating. 🙏
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What are some of your favourite physical activities and why? And let’s keep it PG13 people, there may be children reading... 😉
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#FITmethod #FITforlife

SOUP UP YOUR SUPPER! 🤩
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I often like to soup up my soup, fast and furious style. Here I blended a packet of garden vegetable soup with some beetroot, added a big handful of spinach and some chilli flakes when heating it up, and topped it with some crumbled feta! 😋
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This is a quick and easy to make a ready-made or pre-packaged meal more healthful: simply add some spinach, chopped tomatoes or peppers when heating it up. How could you soup up your supper! 🤔
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#FITmethod #FITforlife

TREAT YO’ SELF. SRI LANKAN COCONUT FISH CURRY WITH BLACK RICE. 🌴
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On tonight’s menu was a warming, wholesome, healthy curry - so good on a cold day like this! Check out my insta-story for more photos. The fish was fresh coley (an excellent swap for haddock or cod from a sustainability and price point of view) simmered in an aromatic coconut curry spiced with black mustard seeds and a Sri Lankan spice blend of turmeric, ground coriander, ground cumin and cayenne pepper @mindfulchefuk
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Head over to Mindful Chef’s website to check out the exact recipe. So far this has been my wife’s favourite dish! 🙋🏼‍♀️
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#FITmethod #FITforlife #mindfulchef

FOCUS ON HEALTH RATHER THAN CALORIES! 🤩
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When you’re fixated with calories, you can become scared of adding avocado to your meal, or having a handful of nuts as a snack, or drizzling olive oil on your salad. When you focus on health, your mind will start to see food differently. 😍
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With my F.I.T. Method there’s no counting calories or points systems. The key to sustainable weight loss and long-term health is to shift your focus from cutting calories to eating natural, wholesome, high quality foods that nourish your body. 💚
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When you focus on your health, your body takes care of itself. Weight loss naturally occurs as a by-product (if you need to lose weight). So many of my clients tell me that for the first time in their lives losing weight is easy and doesn’t seem like a struggle. 😀
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If you always do what you’ve always done, you’ll always get the same results. Why not try something new and shift your focus on foods from calorie content to health content! 😁
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#FITmethod #FITforlife

POWER UP YOUR HEALTH WITH PLANTS! 🌱
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Researchers from Harvard examined data from more than 125,000 adults over 4-year periods and revealed that people who ate a lot of high-quality plant-based foods, such as whole grains, nuts, vegetables, and fruits, were less likely to gain weight! 😀
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Another U.S. team in Massachusetts studied 30,000 people and found an association between making strong dietary choices for healthful, high-quality plant-based foods and a 30 percent lower mortality rate! 🤪
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Here’s an easy, delicious way to eat more vegetables and whole grains: roasted cauliflower, coconut and chickpea tikka masala with black rice and sprinkled with coriander @mindfulchefuk
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#FITmethod #FITforlife #mindfulchef

THIS IS FOR ALL THE PEANUT BUTTER 🥜 LOVERS AROUND THE WORLD 🌎
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I Iove peanut butter. If I could only have one food for the rest of my life, it’d be peanut butter. So cooking with it makes me very happy.
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A lot of people are wary of peanuts when it comes to health and weight loss. However, it’s one of those foods that baffles researchers. Despite being high in calories, eating nuts is consistently associated with weight loss, and nut butters are a superb source of protein, fibre, healthy fats, vitamins, minerals and phytochemicals. I’d recommend choosing natural nut butters without added oils, sugar or too much salt.
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Research suggests that eating about 40g a day of nuts can reduce the risk of heart disease! So here we have a heart-healthy peanut butter satay tofu with black rice ❤️ @mindfulchefuk ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#FITmethod #FITfood #mindfulchef

SAVE TIME WITH THIS HEALTHY DISH! 🙋🏼‍♂️🙋🏽‍♀️
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You can make a tasty, healthy meal in 10-15 mins. A prawn stir fry is a great option when you’re tired and want food quickly! I pan-fried some chopped red onions, sliced courgette, and prawns in a wok for 2-3 mins, added a bag of @sainsburys wheat berries and kale grains and a spoon of pesto and cooked for 2-3 mins then threw in a handful of spinach until it wilted.
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The wife loved it and she’s never wrong. 😉
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#ahappywifeisahappylife #FITmethod #FITforlife

SUNDAY BRUNCH!
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Most Sunday’s the wife and I have a little tradition of making scrambled or poached eggs on sourdough toast with avocado, a fresh cafetière of Taylor’s Lazy Sunday coffee and smooth radio playing in the background. 😊📻
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Rather than having a weekly tradition of take-out, why not create one around cooking together with your partner or family? Get the kids involved with Mexican night or homemade pizza. Staying in shape and improving your health is so much easier when your habits and regular routines revolve around healthy, homemade food. 😋
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#FITmethod #FITforlife

GOING ROGUE: COFFEE CAKE WITH A CUP OF TEA! 😱
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I love cake. Cake makes me happy. It lights up the reward circuitry in my brain like a Christmas tree 🎄This is great because cake gives me a lot of pleasure 😁, however, it also means that if there’s a whole cake in the house then it rarely lasts long. 🥴
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Health and sustainable weight loss is about finding the right balance with all the foods that you enjoy. 😋 The irony is that when we overeat certain foods, like cake, we don’t feel good about ourselves and feel out of control. 😣
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Knowing which foods your brain finds overwhelming tempting is important. The reward circuitry in different people’s brains can respond differently to the same food. My wife’s brain is hijacked biochemically by Pom Bears. I like them, but I can take them or leave them. 🐻
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For me, I’d rather savour and enjoy one epic slice of freshly made cake than take down an entire one from the supermarket. So if there are certain foods that you love but you know aren’t great for your health or body goals if you overeat them, you don’t have to ‘ban’ them or deprive yourself or think about them as ‘bad’. The key is to plan when you will enjoy these treats and to buy an amount that will leave you feeling fully satisfied and still good about yourself afterwards. That’s the win-win! 😊
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#FITmethod #FITforlife

FOOD IS LOVE! 💙
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Feeding ourselves is an act of love. We need food, not only to survive, but to thrive. That’s why it’s so important to nourish ourselves on a daily basis with wholesome, natural, nutritious (and of course delicious) foods. 😋
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In the morning I used to have a bowl of cereal, like Special K, or toast with jam. I now know that breakfasts like that spike your blood sugar levels and drive up your insulin levels, which leaves you feeling tired pretty quickly and has negative health effects. 👎
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Why not treat yourself to your own version of something like this? Here we have Greek yoghurt topped with oats, raspberries, blueberries, dried goji berries, bananas, more yoghurt and chia seeds. It’s tastier, healthier and will give you sustained energy throughout the morning. Love yourself peeps. You deserve it. 🤗
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#FITmethod #FITforlife

THAI THURSDAYS ARE BACK! ✌️
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Ok. I may have just made up Thai Thursday’s. And this may be the first time I’ve made Thai on a Thursday. But tonight... IT’S THAI THURSDAY! 😜
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Here we have Thai lemongrass and chilli trout with coconut lime rice, stir-fried pak choi and sugar snap peas, topped with toasted sesame seeds @mindfulchefuk There is so much flavour packed in this dish. Or in the words of my wife: “it’s super yummy!” Proof that super healthy food can be super tasty too. 😋
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#FITmethod #FITforlife #mindfulchef

DOPAMINE-BOOSTING MEAL!
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Here’s a science-based meal that can boost your dopamine levels! Seeing Alfie photo-bomb my shot may also increase your dopamine levels 🐶😀
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This week I was researching dopamine and potential ways to naturally boost dopamine levels for a journalist. Quick biology background if you’re interested: dopamine is a neurotransmitter (a chemical messenger that carries signals between the nerve cells of the brain) and plays a role in several behaviours, including how we move, what we eat, how we learn and addictions. It’s released in the brain for a number of reasons, including the sudden availability of food. When dopamine is released, it simulates the reward circuitry in the brain and creates feelings of pleasure, which affects your mood.
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Dopamine levels typically are well regulated within the brain, however, there are certain dietary changes that you can make to naturally boost levels of dopamine. Studies show that increasing the amount of protein ingested, in a single meal or over several days, raises the concentrations of the amino acid tyrosine in the brain and stimulates the production of dopamine. Dopamine can be made from tyrosine - different foods that are rich in tyrosine include eggs, cheese, soy, seaweed, peanuts, fish, meat, and sesame.
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So here’s my take on a dopamine-boosting meal! Egg noodles with panfried salmon, red peppers, soy sauce, ginger, garlic, peanut butter (for a natural satay sauce), drizzled with sesame oil and topped with pine nuts and herbs!
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#FITmethod #FITforlife

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