What We’ll Cover

• Practical tips for establishing consistent eating habits and routine.
• How to prioritise healthy food choices.
• Staying hydrated, moving more, and long-term thinking

Starting a new journey can feel challenging, but with the right tools and mindset, it can become a rewarding experience. At Roczen, we’re here to support you every step of the way. These practical tips are designed to simplify your journey and help you build habits that last.

Find Your Rhythm With Meals

Establishing a consistent eating routine helps regulate hunger and makes fasting easier to maintain.

• Set meal times: Choose regular windows for your two meals, such as lunch between 12:00 pm and 2:00 pm and dinner between 6:00 pm and 8:00 pm.
• Eat mindfully: Pay attention to your hunger and fullness cues, taking time to savour your food. The hunger scale in your Roczen resources can help guide your portions.
• Be flexible: Life happens—if your routine shifts, adapt your eating times without guilt.

Simplify Meal Preparation

Planning can go a long way in making healthy eating convenient and stress-free.

• Plan ahead: Use the Roczen meal planner and recipes to create a clear shopping list, saving time and avoiding impulse purchases.
• Prep smartly:
  
  • Chop vegetables in advance for salads or roasting.
  • Cook protein in bulk, like grilled chicken, roasted or air-fried tofu,  or boiled eggs, for quick additions to meals or snacks.
  • Portion out nuts, seeds, or yoghurt for grab-and-go snacks.
• Double recipes: Cooking larger portions means you’ll have ready-made meals for busy days.

Stay Hydrated

Hydration is essential for overall health and can also help manage hunger, especially if you have been recommended a fasting guide.

• Set a goal: Aim to drink 2–2.5 litres of water daily.
• Make it enjoyable: Add slices of cucumber, lemon, or mint, or use flavoured water teabags to enhance the taste.
• Support fasting: Herbal teas or black coffee (unsweetened) can help curb cravings and keep you feeling refreshed.

Balance Your Plate

Protein, fibre, and healthy fats are essential nutrients for staying satisfied and supporting your overall health goals. Here's how to include them effectively:

• Prioritise protein: Include options such as prawns, turkey mince, lentils, or tempeh in your meals to keep you full and maintain muscle mass.
• Add fibre: Incorporate a variety of fibre-rich foods, like green leaves, peppers, tomatoes, broccoli, beetroot, artichokes, or chickpeas.
• Include healthy fats: Add avocado, tahini, yoghurt, or a drizzle of olive oil to meals.

Complex Carbohydrates

Not all carbs are created equal, so prioritise options that offer the most nutritional value, such as whole grain foods that are high in fibre..

• Explore alternatives: Try konjac noodles, courgetti, or cauliflower rice as low-carb alternatives.
• Try new ptions: Black bean spaghetti or edamame pasta are delicious and protein-rich substitutes for traditional pasta.
• Focus on whole foods: Quinoa, wild rice, and pearl barley provide sustained energy and additional fibre.

Keep moving

Movement doesn’t have to be intense to make a difference, and moving more throughout the day is equally important.

• Start slowly: Incorporate light activity, like walking or gentle stretches, especially when adjusting to fasting.
• Add daily movement: Simple habits, like taking the stairs or parking farther away, can boost activity levels.
• Plan exercise: Find a form of exercise that you enjoy, and plan this into your schedule so that this time is protected.

Summary

Making lasting changes takes time, but small, consistent steps can lead to significant progress. By setting achievable goals and celebrating even the smallest victories, you can stay motivated and build confidence. Make the most of Roczen resources to stay on track, and don’t hesitate to reach out for support whenever you need it. Your Roczen journey is all about creating a sustainable, healthy lifestyle—take it one step at a time, knowing we’re here to support you every step of the way.