Making changes to get better your health does not have to be overwhelming.
Start with these small steps. You can adjust from here to achieve long lasting changes. When I work with clients my emphasis is always to make the changes simple.
Take time to breath – really!
Breathe through your nose for 5 counts and out for 6. Repeat 5 times. You'll find it calms the mind.
Do your food shopping online or stick religiously to a shopping list.
This way you avoid those impulse purchases.
Eat together as a family.
Studies have shown that those who do have better relationships.
Plant a seedling( or seeds if you have the patience!)
Watch it grow. Nothing difficult. Carrots in a pot, Basil or Oregano on the window sill or a hanging basket of strawberries!
Smile! Laugh. Get your silly on.
What's the point in being on this planet if not to enjoy, share the moment and SMILE.
Eat slowly and chew properly.
The more you chew the better your digestive system will function. Less chewing puts more strain on the whole digestive process.
Starting in your stomach.
Start your day with Super Foods.
Berries, ground flaxseed, cooked greens like spinach, kale, cucumber, nut butters. Sadly, cereal is not going to help you on your road to good health!
Check your posture.
By tilting your hips forward you'll put less strain on your back.
When you're sitting at your desk make a conscious effort to drop your chin. It tends to poke out towards your computer screen. This results in a stiff neck.
(thanks, to my mom for these wise words!)
Detox your fridge.
Keep nourishing foods within in easy reach.
A little bit of preparation goes a long way. Carrot sticks, cucumber sticks. A tub of hummus and cottage cheese. Plain yoghurt to dip apple or pear slices into.
And give your fridge a steam to kill any bacteria lurking about.
Add some movement to your day.
Have you got time for one song? Your favourite song. Or just turn up the radio and grab your child for a manic 3 minutes of movement.
You first then others.
If you're not well then how can you look after others?
Choose wholesome snacks.
Ditch the biscuits and snack bars. Sugar is not your friend. Choose nuts, biltong, cheese, vegetable sticks.
Drink more water.
Aim for 8 glasses per day. For every cup of tea or coffee have a glass of water.
Plan your meals.
It can make your life so much easier.
If you'd like to see the meal plan I have then drop me an email.
Start small, take little steps and you will feel motivated and goals will be achievable.
How about choosing 3 baby steps?
Let me know which ones you've chosen.
I'll check in during the coming days to find out how it's going for you...
To your baby steps this week...
I'm so thrilled to be able to share this with you.
I hope you find this a useful tool.
Something to put on your fridge door or in your diary....
Sleep - I have never been as obsessed about sleep as I have become since becoming a mother!!! Oh My Word.
I was a sleep nazi with my first and it carried on with my 2nd. They've both become champion sleepers. I'm blessed and they had good training!
I bought a FitBit, not to track my exercise habits but to track my sleep...
I read somewhere recently that a new mother loses 44 days of sleep in the first year of her baby's life. And that has a HUGE impact on you and your health.
A quick Google search reveals that the Mayo Clinic and the Sleep Foundation recommend for adults between 26 & 64 years old, a length of 7 - 9 hours per night.
And certainly NOT LESS than 6 hours.
So how much sleep are you getting each night?
I probably get about 7 hours. I would love 8 - 9 but hey ho!
Here's a practical plan of action to get more sleep -
1 Stick to a schedule.
Go to bed at the same time each night and wake up at the same time each morning. This includes weekends and holidays and days off. Being consistent reinforces your body’s
If you haven’t fallen asleep within 15 minutes then get up and do something until you do feel sleepy.
2 Create a bed time ritual.
Doing the same things in the same pattern every day teaches your body that it is time to wind down.
Blend up half a banana, a shake of cinnamon and a cup of milk & water, ½ hour before bed. You could warm it up.
3 Listen to relaxing music or read.
Do not watch TV as this is stimulating for you.
I like to read. I don't get very far with the story but it helps me to fall asleep!
4 Avoid stimulants up to 4 hours before bed.
Many people swear by a drink to unwind at the end of the day, but alcohol before bed can actually disrupt your sleep.
5 Get comfortable
Create a room that's ideal for sleeping.
Often, this means cool, dark and quiet.
Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too.
Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two.
In our home, we have a king-size bed and single duvets.
My husband gets hot while he sleeps and only needs a sheet in summer.
I need a duvet all year round and like to snuggle down.
If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
6 Limit daytime naps
Long daytime naps can interfere with night-time sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 20-90 minutes and make it during the midafternoon.
7 Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
At least 3-5 times per week for 20-30 minutes
8 Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer.
To help restore peace to your life, consider healthy ways to manage stress.
Start with the basics, such as getting organized, setting priorities and delegating tasks.
Give yourself permission to take a break when you need one.
Share a good laugh with an old friend.
Before bed, jot down what's on your mind and then set it aside for tomorrow.
Wishing you peaceful sleep,