It is really that simple: But YOU must want to change

 

Simple realistic change

Over the past couple of weeks many new clients have asked similar questions during their early consultations, “I know what I want to do but I don’t know where to start’.

And the truth is…

“It really is very simple” is my usual response and then I talk them through realistic goal setting and vision targets. 

However I also ask one key question “Are YOU sure YOU want to change your …….. ?” (eating habits, career, lifestyle, weight, sugar intake, wine intake etc.)

 

The simple change you have to make has to be important to YOU and nobody else. If you do not have the inner desire to change, that change, no matter how hard you try, will not be sustained and you will be back where you started….

Simple Realistic Changes

Try This Today:

  1. Start with a Big Vision – This can be so wild it seems completely unrealistic – however, it has to be something YOU truly want. Not something you think you may like, or others would like you to do or be, it has to be YOUR inner want
  2. Break that goal down into small simple achievable goals. So you want to run the marathon yet you currently lead a sedentary lifestyle. The first goal will be to walk every evening after work for 20 mins for 7 days. Then increase for the following week to 30 minutes. YOU can achieve these small manageable changes and the rewards will ultimately be huge and sustainable for the rest of your life, because YOU are in control, YOU are achieving, YOU are making the changes for YOU
  3. Reward yourself at each goal. This can be anything you truly enjoy. Maybe by walking every evening you are eating less snacks, save that money and buy yourself a new exercise/sports t-shirt at the end of 4 weeks. Again a visible reward that will remind you of your success every time you wear it is far more effective than a celebratory meal. 

It look’s very easy doesn’t it? It is…….

But I want YOU to know that I never said making the change is easy!

Why?

Because we have developed ‘want’ and ‘now’ attitudes towards life… we give up when we don’t see immediate results.

People rush to achieve their goals and fail.  

Don’t set YOURSELF up to fail

Don’t turn away from the opportunity to start making positive changes to your health and lifestyle…..

Trust me, it’ll work.

You don’t need an overly-complicated, 48-step process to get your life on track… Though I can create one if you really insist……

I imagine time is not on your side to read pages of instructions and watch videos…….

Yet Simplistic Change is…….

 

Thats why this is so effective and why my clients return again and again to keep making small changes that are collectively resulting is huge life changing results.

Simple 45 minute video calls to identify your target and methods to achieve your goals….. that’s all it takes to start making YOUR small changes make a different to your lifestyle.

I specialise in helping make changes to:

  • Reduce Bloat and tender abdomens
  • Reduce irritability and mood swings
  • Reduce sugar intake
  • Improve Joint mobility
  • Improve digestion and reduce elimination problems
  • Reduce the risk of urinary tract infections
  • Improve mental wellbeing
  • Improve energy levels
  • Improve skin health

Plus many more…

Contact me at http://www.nutritionbodyandsoul.com/contact/

Benefits of Stretching

Benefits of Stretching

You need to stretch! Its is a form of exercise thats promotes flexibility. The effects of stretching are not obvious to the individual or those observing. Deep inside your body, and your organs are experiencing a workout that has a multitude of benefits.

Stretching is both a physical and mental activity. When we stretch we are conscious of the movements being performed, becoming steady in our stance and allowing our minds to focus. Your brain is a muscle and the calmness gained through gentle stretching soothes it and promotes effective blood circulation; vital to manage brain fog, irritability and general headaches and strain.

The most obvious benefit from stretching is flexibility.

All athletes and sports people spend many hours stretching before and after intense training sessions. This is because it increase the blood flow, reduces muscle injuries and the flexibility has life-long benefits.

If you struggle to touch your toes, who will be putting on your socks in later life? Just a thought.

Many animals can be been stretching, we need to stretch too. The best stretches are those that elongate the body, stretch the spine, opening up our digestive tract and rib cage.

Stretching lowers blood sugar levels.

Stretch to allow your digestive system the chance to realign. The pancreas is your organ responsible for insulin that controls your blood sugar levels. Movement allows good blood flow and can promote the insulin production that regulates glucose move from the blood to the tissues. Your capillaries naturally open up when muscle movement occurs.

Stretching reduces high blood pressure

As we stretch the heart pumps to accommodate the mechanisms of the muscle movement. Stretching in a calm focused method lowers your hormone cortisol, which is known to tense muscles. When cortisol levels are low, the heart beats more effectively and may reduce blood pressure. Stretching has been known to soften stiffened arteries allowing more effective blood supply to all the other organs within your body.

Stretching keeps muscles healthy

If you don’t use it, you will lose it…… is very true in the case of your muscles. As we adopt more sedentary lifestyles with extended periods of sitting down our muscles become weak. Similarly aches and pains are often as a result of limited movement. We restrict the blood flow and vital nutrients getting to our cells. Removing waste and toxins from your cells requires movement, simple stretching can reduce cramping and aches.

Stretching can increase joint movement

Tendons attach your bones to muscles and are found at joints. If you allow these tendons or similar connective tissues to become stiff, you will experience inflammation and joint pain. Furthermore, breakdown of fibres created by a protein known as collagen is usually seen especially when the hips and knees require operations to loosen the joints.

Ageing

As we age our body naturally weakens, therefore when flexibility is maintained through regular stretching the body is better equipped to prevent stiff aching joints and risk of fractures.

Some stretches

Your gut loves you when you stretch. It feels ‘free’, can realign and work far more efficiently for you. You will benefit from a daily stretch and experience less abdominal discomfort and bloating.

Download the FREE 5 Steps to Reduce Bloat

or purchase the Gut2Go ‘Happy Gut in a Box’ to kick start your gut back into being happy!

What dark chocolate is suitable for those on a ‘plant based’ diet?

Plant based diet is in basic terms just that all items that are plants, omitting dairy and animal meat. There are multiple reasons for individuals to adopt a ‘plant based diet’. Many of my clients do this after they make small changes within their eating habits, which include no processed foods, and reduced meat intake. Eventually they learn that all the nutrients gained from meat consumption can be achieved through wholegrain, beans, pulses and dietary supplements.

The Choc Snack Attack is a favourite of my clients, yet one client has changed their diet to ‘plant based’, this means the family no longer consume dairy or meat produce, yet they love the Choc snack attack so here is the recipe and links to all the ingredients required to make for those following a vegan or plant based diet.
Ingredients at bottom of page.

 

Ingredients

2 tablespoons peanut butter
2 tablespoons oat or rice milk
4oz dark chocolate
6oz oats

Method

Heat peanut butter, milk, chocolate in a  saucepan for 3 minutes or until choc has melted. Keep stirring!!!
Stir in the oats.
Remove from the heat.
If too dry, add more milk, slowly!!
Spoon into small cake cases or roll in the palm of your hand to make balls, or press into small baking tray.

Place in the fridge to set.
Can be frozen and last for four days in fridge!

 

Peanut butter

Oat Milk

Dark Chocolate

Oats

 

8 Steps to a Healthy Digestive System

 

Many of your body’s essentials functions are supported by a healthy digestive system. This system is responsible for not only digesting foods, but also absorbing critical nutrients that promote overall wellness. Without a properly functioning digestive system, everything easily becomes out of balance and can lead to serious illness and disease.

Take steps to ensuring a healthy digestive system is key and the following tips will get you started in the right direction:

Stay on schedule. Maintaining a consistent meal and snack routine helps keep your digestive system at top-function. Waiting too long between meals  leads to hunger and encourages binge eating that can cause bloating and acid reflux. Munching too frequently leads to overeating and high-calorie intake.

Want help in creating a menu plan that suits your dietary needs? Book a Nutritional Consultation by clicking here

Exercise regularly. Routine workouts and regular exercising help keep food moving through your digestive system. Try yoga practices that are designed specifically for healthy digestion like twists and gut-friendly poses.

Ban processed foods. Nutrient-poor processed foods are full of refined salt, sugar, and fatty oils,  which are more difficult for your body to digest. Having a diet high in these foods makes your digestive system work harder than it needs to in comparison to a whole foods diet.

Detoxify. Take a high-quality detoxification supplement regularly to clean your organs and body systems, as well as to reset your GI tract. Detoxes also help flush the liver and kidneys, which play essential roles in healthy digestion.

Cut sugar. Too much sugar and sugary foods can cause bloating and an unhealthy overgrowth of harmful gut bacteria.

Incorporate probiotics. On the flip side, probiotics in your diet encourage a healthy growth of beneficial gut bacteria that help combat the effects of a poor diet, antibiotics, and stress. Probiotics also assist in nutrient absorption, break down lactose, and strengthen the immune system. You can get probiotics from yogurt, kefir, kombucha, and fermented foods.

 

 

 

Stay hydrated. Water is essential for dissolving fats and soluble fiber. If you’re suffering from digestive issues, increasing your water intake isone of the easiest solutions.

Concerned about the quality of your water? Use the Ariix Puritii Water Bottle. Click here for further information 

Eat a high-fiber diet. Fiber-rich foods help keep your digestive system strong and healthy. Be sure to incorporate a combination of soluble fiber, which comes from nuts, seeds, and legumes, and insoluble fiber, which are found in wheat bran, vegetables, and whole grains.

 

Some digestive issues and be repaired easily and naturally when you take the right steps. By incorporating these tips you’ll enjoy a happier, healthier digestive system that supports overall wellbeing.

 

Nutritional Yeast: What is it?

Nutritional yeast is  is made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t froth or grow like baking yeast does so it has no leavening ability. This is ideal for those with delicate digestive systems, excessive bloating and abdominal cramps.

Chances are you have at least one friend who is vegan, because, really, who doesn’t these days? And you may have heard them talking about eating some questionable items, including Nutritional yeast.

 

Why?
Well Nutritional Yeast doesn’t have to be reserved for only vegans. It can be a healthy and delicious addition to anyone’s diet. Before you dismiss the idea, here are some delicious recipes, so think twice as nutritional yeast might be the ingredient you never knew you needed!

 

Vegangela.com

Image taken from Vegangela.com

Here are some links to purchase your stock of Nutritional Yeast and some cook books the support healthy living and plant based eating.

Any further support or advice on how to start your inner health journey through the power of food, book a Skype consultation by clicking here.