The festive season is here—cue the delicious smells, cheerful gatherings, and, let’s be honest, the overwhelming amount of food! It’s a time for celebration, but for many, it’s also a time of anxiety about overeating and feeling out of control. Let’s take a deep breath, shall we? This time of year doesn’t have to derail your progress or leave you feeling guilty. The truth is, festive eating is just one small piece of your bigger health journey. And here’s the best part: you are in charge of what goes on your plate and how you feel about it. Your Health Journey Isn’t Defined by One Meal Here’s the reality: one big meal or even a week of indulging won’t undo months of progress. Your health is the sum of consistent choices, not a single slice of pie. So let’s ditch the all-or-nothing mindset and embrace the idea that balance is the real gift this season. Overeating might happen—it’s part of being human! But it’s not where you have to stay. Think of it as a temporary detour, not a permanent stop. Empowered Choices: You’ve Got This Let’s be real—temptations are everywhere this time of year. From grandma’s famous pudding to that tray of irresistible savory snacks, it’s easy to feel overwhelmed. But here’s a little secret: you have the power to decide how you respond. Ask yourself: Spoiler alert: You’re allowed to enjoy the treats! The key is to savor them intentionally, not mindlessly. The 5 Strategies That Can Make the Biggest Difference
Making Sense Of Perimenopause & Menopause
Its an interesting topic and on a lot of women’s minds, that’s why I put it out there, because many women may not realise that they may be in this natural phase of life, as it wasn’t spoken about often or possibly even mentioned while we were growing up. Perimenopause can bring unexpected symptoms and changes in your cycle and body, often leaving you frustrated as if your body has a mind of its own. Many people confuse menopause with perimenopause or use the terms interchangeably, which can add to the confusion. The most challenging phase typically occurs during perimenopause when hormonal fluctuations are more unpredictable. The understanding behind the scenes is due to the natural decline in both progesterone and estreogne levels. The entire menopause shift takes place over =/- 20 years, starting anywhere in your late 30’s to early 40’s and then into the late 50’s/ early 60’s. Things I commonly hear from women in my practice that are going through exactly what you may be experiencing: Q: I’m to young to be associating with the word menopause, isn’t that only for much older women A: Menopause sets in from the ages of approx. 50, where as perimenopause is a stage on its own leading up to menopause and can come with similar symptoms, often occurring from the age of 42-50. Q: I cant lose wight like I use to, and its all sitting around my middle section A: In the short version when these levels of estrogen and progesterone start to drop it leads to an increased conversion of carbohydrates into fat, as well as sugar cravings. Also low estrogen levels also cause fat to be stored around the middle as visceral fat. Q: I’m struggling more so now with constipation, bloating and water retention than I have ever before? A: Estrogen and progesterone levels influence the motility of the GI tract, they have push and pull effect that stimulates the peristaltic movement, so when these levels start to decline, this influences the rate in which food is pushed through the tract, leading to irregular bowel movements and bloating. Progesterone is also a natural diuretic which helps with water retention (More info on this watch this episode) Q: How do I know when i’ve crossed over into Menopause A: Once you have not had your period for a full year, is the main signal that you have crossed over into Menopause (its also in the name : Meno = menstruation, pause = paused, quite simply pause in menstruation) Some of the most common symptoms that come with peri menopause can include the following: Changes to support you through perimenopause and menopause: If you’re struggling with perimenopause, I highly recommend changing your diet. Ideally, you should make healthier adjustments to your overall eating habits. This is something I help my clients with, so you don’t have to do it alone. Remember, your body may no longer handle carbs as well as it used to, so try to base your diet around protein sources like organic meat, wild fish, eggs, nuts, seeds, tofu, chickpeas, beans, and lentils. Additionally, incorporate plenty of vegetables, especially green leafy ones, focusing on those that grow above the ground. Make sure to engage in the right kind of exercise. Prioritize resistance, weight training, and toning exercises, as too much heavy cardio can stress your body and counteract weight loss efforts. Prioritize sleep, consider supportive herbal supplements, and focus on stress management. It’s crucial to take the time to support yourself during this natural transition. Needing additional help? I get you and my 10 week programmes are specifically designed to help you to transition through this period gracefully, allowing you to feel empowered and back to feeling like yourself again.
How To Enjoy The Festive Season Without Over Indulging
Often we tend to overindulge during the festive season as a way of letting go or rewarding ourselves for getting through the year. Often food is used as a form of release, self-care or comfort as it can temporarily make us feel good, gives us pleasure, or can help us deal with emotions.But then the new year comes, and we lump on the guilt and condemnation for having had just a little too much and now its showing. We often attack ourselves with negatives thoughts, restrictive behaviours to or severe detoxes that leave us feeling even more defeated. So here are some basics tips to help you enjoy the season without overindulging and how to avoid that downward spiral. 1.Pile On The VeggiesShift the focus form heavy carb-based meals, by choosing one serving of carbs but focus on filling your plate with veggies.Include a variety of salads if you are doing a summer Christmas meal, or opt for options like roasted vegetables, steamed spinach etc to provide nutrients without excess calories.Include veggies in your snacks i.e cucumber/carrots sticks with hummus 2. Portion ControlUse smaller plates to help with portion sizes and to not overeatFill half your plate with non-starchy veggies, a quarter with lean protein, and a quarter with grains or starches.Always have protein with every meal and snack which stabilised blood sugar levels and helps you to avoid heavy carb-based highs & lows that can affect your energy & mood. 3. Listen To Your Body’s Signals Check in with your craving, is it truly hunger or perhaps fatigue, stress, or dehydration in disguise.Pause before going back for seconds and savour what’s on your plate.It takes the body 20 minutes to feel full, and for the gut-brain process to regulate feelings of fullness. The key here is just slow down and enjoy! 4.Limit Liquid CaloriesCheck in with your craving, is it truly hunger or perhaps fatigue, stress, or dehydration in disguise.Pause before going back for seconds and savour what’s on your plate.It takes the body 20 minutes to feel full, and for the gut-brain process to regulate feelings of fullness. 5. Mindful IndulgencesSavor special treats, mindfulness is key when enjoying sweet treats.Be present in the moment and don’t just have it cause everyone having, do so intentionally and in modest portions.You can have the cake or dessert but have half the slice and savour it.. 6. Keep MovingCounteract big holiday meals with regular exercise. Even a daily 30-minute walk helps manage stress and supports metabolism.Aim to bring movement into your day where ever you can, every little bit helps: Taking the stairs instead of the elevators. Parking further away at the shopping centres etc Taking the dog for a walk 7. Prioritize Sleep & Self Care Aim for 7-9 hours of quality sleep per night. Your willpower, metabolism, and mood all suffer without adequate sleep, making healthy choices harder. Take time to recharge your battery, get in some extra hours of sleep or relaxation. Ensure you take time out to do things you enjoy that recharge your battery, as the festive season can be a stressful time for many. Self care is not selfish but is needed to recharge so you can offer & be your best for your friends & family 8. Shift The Focus From Food To Family While what you eat is important, I actually find that mindset is everything during the holidays. Give yourself grace, and don’t strive for perfection with your diet. Focus on enjoying time with loved ones, reflecting on gratitude, and taking things one meal at a time. MOVING FORWARD INTO 2024 As a functional nutrition & health coach, I can help you start 2024 feeling energized, vibrant, and proud of your health and body. My unique programmes blends nutrition, weight loss, mindfulness, and lifestyle changes together and are tailored to your needs, so you create lasting change. I invite you to redeem your complimentary 30-minute online session with me, and we can chat more about your health & how to get you feeling great again. §And I’d be happy to support you in making this upcoming year your healthiest, happiest, and most vibrant yet!
The Silent Saboteur: Chronic Stress’s Impact on Weight Gain and Hormonal Imbalances
As a functional nutrition & health coach I’ve observed a concerning trend among my clients – the interplay between chronic stress, weight gain, and hormonal imbalances. In our fast-paced and demanding modern lives, stress has become an ever-present companion, and its effects on our bodies extend far beyond mental and emotional strain. Understanding the connection between chronic stress, weight management, and hormonal health is crucial to achieving overall well-being and maintaining a healthy weight. The Stress Hormone: Cortisol When we encounter stress, whether it’s from work pressures, relationship issues, or financial worries, our bodies respond by releasing cortisol, often referred to as the “stress hormone.” Produced by the adrenal glands, cortisol is essential for our survival, as it helps mobilize energy and resources to cope with the stressor. However, chronic stress can lead to a constant elevation of cortisol levels, which can disrupt the delicate balance of hormones in our bodies. Cortisol and Weight Gain One of the primary ways chronic stress influences weight gain is through its impact on our appetite and food choices. Elevated cortisol levels can trigger cravings for high-calorie, sugary, and fatty foods. These comfort foods may provide temporary relief from stress, but over time, they contribute to weight gain and hinder weight management efforts. Chronic stress doesn’t stop at affecting cortisol levels; it also disrupts other hormones in our bodies. Hormones such as progesterone, estrogen, and testosterone can be impacted by prolonged stress, leading to hormonal imbalances. High cortisol levels can lead to a phenomenon called “pregnenolone steal.” Pregnenolone is a precursor hormone that can be converted into both cortisol and progesterone. When stress is constant, the body prioritizes the production of cortisol to cope with stressors, leading to reduced progesterone levels. This imbalance can have various effects on the body, particularly on the reproductive system. Because cortisol is classified as a steroid hormone, and steroids are known for increasing weight therefore chronically elevated levels can lead to weight gain. Moreover, cortisol stimulates fat storage, particularly around the abdominal area. This visceral fat accumulation can lead to an increased risk of various health issues, including cardiovascular disease and type 2 diabetes. The Role of Stress Reduction Strategies Addressing chronic stress is essential not only for our mental well-being but also for maintaining a healthy weight. Incorporating stress reduction strategies into our daily lives can help lower cortisol levels and mitigate its impact on our bodies. Here are some effective stress reduction techniques: Mindfulness and Meditation: Engaging in mindfulness practices and meditation can help calm the mind and reduce stress. Dedicate a few minutes each day to focus on your breath and be present in the moment. Regular Exercise: Physical activity is a powerful stress buster. Whether it’s a brisk walk, yoga, or a workout session, find an activity that you enjoy and make it a part of your routine. Healthy Eating Habits: Nourish your body with nutritious foods that support overall well-being. Avoid relying on comfort foods during stressful times and opt for balanced meals instead. Adequate Sleep: Make sleep a priority and aim for 7-9 hours of quality sleep each night. Sleep is essential for restoring our bodies and minds and reducing stress levels. Social Support: Connect with friends, family, or support groups. Sharing your feelings and experiences with others can provide emotional relief and help alleviate stress. The Importance of Self-Care In the hustle and bustle of life, self-care often takes a backseat. However, taking time to care for ourselves is crucial for managing stress and maintaining a healthy weight. Self-care activities can vary from person to person, but they should focus on activities that bring joy, relaxation, and a sense of fulfillment. Here are some self-care ideas to consider: Relaxing Baths: Soak in a warm bath with essential oils to unwind and relax tense muscles. Hobbies and Creative Outlets: Engage in activities you love, whether it’s reading, painting, gardening, or cooking. Nature Walks: Spend time in nature to reduce stress and improve overall well-being. Mindful Breathing: Take a few minutes throughout the day to practice deep breathing exercises. Technology Detox: Unplug from electronic devices for a designated period to reduce mental clutter.
Discover The Missing Link in Your Weight Loss Plan
I wonder how long you have spent over the course of your life searching for the magic pill when it comes to weight loss? And how much money you have spent on miracle products that promised to make the weight drop off over night – or at least not make the business of losing weight seem so tricky? First things first, if you are someone who has spent a significant amount of times in slimming clubs, what you should know is that almost certainly you have been taught to eat the wrong things. And the community mindset seems to be about finding ways to cheat the diet. It’s no wonder people lose weight and put it straight back on again. Of course, actually eating the right things will help you lose the weight naturally, without calorie counting. And eating the way I show my clients has them naturally wanting to eat the foods that will love their body rather than deciding to seek solace in a bag of Doritos. What the slimming clubs miss is the vital mindset element of losing weight. Part of that is taking care of your self care. That is the real secret sauce for losing weight, and here’s why. If you are an emotional eater, no ‘diet’ in the world is going to help you deal with what the REAL issue is – your wonky relationship with food. You need to rewire your food brain, because emotional eating or binge eating are major causes of diet failure but, unless you get to the root of the problem, you’re destined to yo-yo diet … forever. Self care is the recognition that only YOU can make yourself happy and that, if you make sure that you dedicate some time EVERY DAY purely for your own enjoyment, you will have more fun, you will be more fun to be around, and you will have far greater reserves to deal with the stresses of everyday life. The miracle of self care doesn’t end there. When you dedicate a small amount of time each day to your own happiness, there is less need to reach for the chocolate biscuits. I’m guessing you’re like many of my clients – you are so time poor that rewarding yourself with treat foods like cake and biscuits is the easiest way to show yourself some self love. My experience in running a nutrition practice is that so little of why you eat what you eat has to do with nourishing your body. The far greater part is to do with how you feel about yourself and about life in general. Eating half a packet of chocolate biscuits is much easier than figuring out – not to mention getting – what you really need, which might be a way to de-stress, feel loved, get attention, kick back your heels and even sleep. I am sure that you get what I am saying conceptually, but this is not enough for the magic to work. Just understanding won’t get you the benefits. You have to be in action. Are you doing AT LEAST three things EVERY DAY just because they make you happy? I thought not.Self care is a skill and it is a discipline. It is something that can be very easy to do (which is why it is something you often don’t bother to do). So, this week’s challenge: make a list of at least 20 things (even really frivolous things) that you LOVE to do just because they delight you. Some take hardly any time; some take a little longer. You don’t have to spend long for this to be effective. You have to write them down, too. Keep your list somewhere handy so it is easy to turn to for inspiration.I absolutely promise you that if you make a commitment to yourself to this business of self care, your life is going to be even more fantastic than it already is.
Top 10 Simple Eating & Stress Hacks To Help You Survive The Holidays
Today I want to share with you some holiday hacks that will set you up for metabolic success, that come the new year there’s less need to recover in the first place. I know for many people, recovering from the holidays can feel almost impossible starting early January. And as we get older and our metabolism slows down, it can feel like a big uphill climb to get back to our pre-holiday weight. Establishing healthy rituals to manage your blood sugar, stress, metabolic function, and overall health can help you create a season with abundant ease and grace so you’re at your best to enjoy the celebrations! Set an intention for the month, knowing what your goal is and how to maintain where you are at. Whether it’s keeping up that walk that makes you feel good or any healthy habit that keeps you feeling healthy. 2. Plan time for moving your body, whether its that 10–15-minute walk after having eaten which help to regulate blood sugar levels or planning that hike or outdoor activity that brings you joy other than sitting on the couch day after day during the holidays. 3. To set yourself up success when going out to Christmas parties or gathering try to eat a small snack before you going out as this will help to curb your appetite while you are there. This can be some veggie sticks with humus r even some nuts. By doing this you will feel less tempted to overindulge. 4. When there is a buffet/ platter option be conscious of what you add to our plate instead of just piling it up. Skip the things you don’t love and don’t just put tuff on your plate just because. Make sure to include lots of veggies that contain fiber as well as protein to balance your plate. If you are going to go back for more go back for that salad or veggies, don’t add unnecessary carbohydrates to your plate. 5. Be mindful when you eat, take a few deep breathes before you start, savour each bit and set your fork down many times, or between each bite to help you to digest properly and this will help to curb over eating. 6. Be mindful of beverages, this is one of the primary reasons why we put on weight during the holiday season. The amount of sugar in beverages, cocktails, alcohol, sugary drinks etc can damage your metabolism. Reduce your sugar intake by creating your own non-alcoholic mocktails with sparkling water, lime, pomegranate seeds, citrus etc. Drinks can instantly spike blood sugar levels and specifically sugary syrups which can take 72 hours to normalise blood sugar levels. 7. Take the focus off food, take part in non-food focused activities such as experiences with the family, resting, being outdoors etc. 8. Bring your own healthy dish to the gathering and try healthy holidays swops. Download my holiday healthy recipe book to help you get creative in the kitchen and swop out some of those traditional dishes for health alternatives. 9. Addressing emotional eating, being aware and identifying your specific triggers. Sometimes being in family situations or surrounding where there are past exceptions, judgements and preconceived ideas to live up too. These can trigger an emotional eating trauma response and reactive behaviours. Being aware of these and focusing on your strengths will help you in overcoming and working through these behaviour patterns. 10. Investing in a digestive enzyme. Digestive enzymes help your body break down carbohydrates, fats, and proteins from food. When taken before a meal it can help the body process food more effectively reducing the symptoms of bloating, excessive gas and reflux. During the holidays, when I know I may be eating more than usual, I make sure to keep a bottle of digestive enzymes on hand to help my body properly digest all the delicious food and so I can enjoy my time at the table without feeling six months pregnant after.
Healthy Meal Swop Outs on Your Go-To Meals
When embarking on any diet, always consider it in terms of a sustainable lifestyle change. This will make more sense and set you up for long term results then a crash diet or calorie counting diet that can cause inflammation and stress the body out further. This is essential to keep in mind when you consider that 70% of crash and yo-yo dieters regain the weight they have lost accordingly to a 2014 study published in the Lancet Journal of Diabetes & Endocrinology. So, you’re probably thinking “Ok, so I have to ‘change my way of life’ to get fit,” but how exactly am I you going to do that? That’s where a health coach can help you to make long term sustainable results to your diet and lifestyle as well as helping you to address any barriers that you might not be aware of that are hindering you both physically and mentally from losing that weight. Changing your way of eating and daily habits works on the concept of the sum total of what you are doing is important i.e that one biscuit you had last night won’t make you fat but will impact your life if you make a habit of eating it every night. There’s no counting calories or juicing three times a day; you just have to stick to real food. A diet close to nature, predominantly plants based, is low in red meat, and free of processed foods and added sugars.” Here are some easy swop outs to get you started: Salad Dressing Use: Unrefined Extra Virgin Olive Oil Avoid: Cream based dressings or vegetable oil i.e. canola oil Quick Lunch Use: Canned fish or chicken breast Avoid: Hot dogs or deli meats (due to high sodium content) Grab And Go Snacks Use: Nuts Not: Chips For Sandwiches Use: Whole grain/ Low GI or Gluten-free bread Avoid: White bread, baguette, croissants Seasoning & Marinating Use: Herbs & Spices Avoid: Sugar & Syrups For a Happy Hour Drink: Use: One glass of Red Wine Avoid: Cocktails & Margaritas For Breakfast: Use: Fresh Berries or eggs with asparagus spears Avoid: Pre-mixed instant oatmeal and dried fruit or a bowl of sugary cereal For Your Pasta Dinner Use: Whole-wheat pasta, zucchini noodles, homemade sauce Avoid: White pasta with heavy cream-based sauces Cooking Oils Use: Coconut oil, olive oil or avocado oil Not: Margarine or Vegetable oil Dip for your Veggies Sticks Use: Hummus or guacamole Avoid: Ranch Dressing For Dessert: Use: Berries or block of dark chocolate (not the whole slab) Avoid: Cookies For your Sandwich Spread Use: Avocado or low salt, no added sugar nut butter Avoid: Mayo or margarine or cheese spread
Easy Steps To Winter Weight Loss & Staying On Track
We often lose the will and motivation as the temperature drops to keep at our healthy habits or weight loss goals. As the cold wintery days draw us towards comfort food and warm beverages, it is true that it becomes difficult to lose weight during these months. The truth is, you don’t need to count calories to lose weight if you get a few things right. For starters, eat more whole foods and especially more veggies, and cut way back on overly processed and super sugary stuff. Below you will find my top tips for helping you stay healthy and on track through the upcoming winter months. Go Fresh Lunches can be a challenge where we are used to salads and fresh foods. We generally end up preparing a ‘healthy’ bowl of packaged soup than making it fresh. Any packaged or processed food will only mean you are loading up on excessive sodium, preservatives, and sugar, all of which can cause weight gain. Plan ahead and make a wholesome pot of soup that can be used for dinners or lunches that are packed with wholesome goodness. Opt for broth based soups and substitute creamy soups with coconut cream to make them dairy free. Eat More Whole Foods Consume more whole foods, particularly veggies, and cut back on highly processed and sugary foods. A golden rule is to aim for a half-plate of veggies in your main meals – lunch and dinner. Including vegetables and fresh fruits in your breakfast is always encouraged. Another way to go is to trade starchy carbs for veggies in flavourful meals you already love. Using Spaghetti Squash or Zucchini noodles with your spaghetti bolognaise are both perfect examples of veggie-forward meals that don’t skimp on flavour or satisfaction! Or consider serving a saucy dish (like a stir-fry) over riced broccoli or cauliflower. This type of swap is a great way to lighten up meals you love while also sneaking in those much-needed veggies! Always Have an Element of Protein in Your Meal Protein helps keep you fuller for long, thereby, preventing you from loading up on sugary, fattening stuff, especially during winter. Moreover, it also helps stabilise blood sugar levels that could help lose weight efficiently. Fiber Rich Diet Eating a diet high in fibre, particularly insoluble fibre, can improve digestion, reduce your risk of diabetes and other chronic diseases. It will also help you feel fuller and stay satisfied for longer, resulting in better weight loss. Reach for Healthy Sugars It’s no secret that we crave a little sweetness when the temperatures start to cool. Even in winter nature comes to the rescue with high-nutrient, seasonal vegetables to give you the sweet taste you desire – beetroot, sweet potato, and pumpkins are great for their vitamins and mild natural sweetness and will help you resist sugar’s temptation. Don’t forget about warm fruits either – they can be a delicious and healthy winter treat. You can bake or roast apples, bananas or pears and eat with a drizzle of honey or a sprinkle of cinnamon. Focus on Good Fats When cooking, opt for monounsaturated fats (nuts, olive oil and avocados), and polyunsaturated fats (walnuts, fish such as salmon, mackerel and herring, and sunflower seeds), but avoid hydrogenated and trans fats, which lurk in processed foods. Did you know that healthy fats such as avocados are thermogenic, which means they help to heat up the body and speed up metabolism. Opt For Herbal Teas & Lemon Water Our intake of water goes down too during winters, this causes dehydration and adds to the general state of lethargy. We are drawn towards warm beverages however reach for more herbal teas then increasing your coffee intake and if you find water consumption a problem, pour yourself a cup of hot water with a slice of lemon, which is great for detoxing. Try Out New Indoor Activities There’s nothing worse than feeling cold, and winter weather can be a major deterrent from going to the gym. Who wants to venture out for a run when it’s so cosy at home?!. You can run or walk up and down the stairs in your house or apartment building for a great high-intensity cardio and leg workout. Invest in a rebounding trampoline for a 10 minute bounce each evening to help get that lymphatic system moving. Use colder days as an opportunity to try out new indoor physical activities such as dancing, martial arts, and yoga to stay active and warm in cold weather. Try My 7 Day Health Habits Challenge Starting in July Most people know that there are things that they could do to get healthier. Finding the motivation to get started can seem hard, especially if you’re juggling work and a family, frustrated with your unruly hormones or digestive distress. All the while we are trying to manage the challenges of REAL LIFE…I want to help you get focused and get started, and keep you motivated to be a healthier version of yourself for a week. My free challenge is exactly what you need to kick start those good intentions and start to feel the most amazing version of yourself.Here’s what you’ll get when you take part in the challenge: Quiz: How healthy are you really? Health & energy questionnaire. Assess how you really feel about your health and energy levels. Daily prompts, ideas and suggestions to help you put the ideas into practice Accountability and support through a private Facebook group, because knowing what to do is only part of the solution. Free Ebook. When you complete the challenge, I’ll also be giving away my free ebook to help you find more energy and so that you can continue the good work. Be sure to catch my 7 Day Health Habits Online Challenge starting in July – You can pre register by dropping me an email at info@purposenutritionco.co.za
Good Health Begins As A Thought
Achieving long-term health and energy is a balancing act. Quite simply, what you put into your mind may have as much of an impact as the food and supplements you feed your body. Many studies have been conducted on the mind-body connection. What we know for sure is that a positive attitude works – when we remember to nurture it. Wholesome food, avoiding sugar and toxins are obvious tools for great health but how should you deal with the consequences of negative thinking and stress? Experts rate exercise, sufficient sleep, controlling negative thoughts and building a strong social support as some of the best ways to decrease stress and boost immunity – so paying attention to your feelings and needs is as vital as drinking enough water and avoiding junk food. Winning ways to promote good mind-body health 1. EXERCISE The release of endorphins during exercise promotes a sense of wellbeing, which has the added benefit of boosting your immune system. During exercise, the lymphatic system – a network of tissues and organs that helps your body to eliminate toxins and waste – is mobilised. Its main role is to transport lymph fluid, which contains infection-fighting white blood cells.Unlike the blood, which is transported by the heart, lymph fluid only moves if you do. A recent study from a North Carolina university showed that people who exercised for five or more days weekly experienced 43% fewer days of upper respiratory infections. Walking, running or any other muscle-moving activity also dramatically reduces stress by ‘working off steam’ when you are upset or angry.With the release of endorphins, your body receives a natural mood boost, resulting in reduced stress levels, which in turn puts less pressure on your immune system. 2. GET ENOUGH SLEEP According to an American Psychological Association study, stress is what keeps more than 40% of adults awake at night.To aim for the recommended seven to eight hours of sleep per night, avoid caffeine, digital screens and try to turn in at the same time each evening. 3. FOCUS ON SELF-CARE Make an effort to do something nice for yourself every day. Neglecting your own needs adds unnecessary stress to the system, resulting in increased vulnerability to illness. Women, in particular, tend to put their own needs last, especially if they’re caring for children and/or elderly parents. If you battle with guilt when you take an hour off to read, go for a manicure or have a coffee with a friend, remind yourself that if your bucket is empty, you’ll have nothing left to give anyone else. Simple, but effective. 4. MINDFULNESS You cut in half the chances of catching a cold by meditating. A University of Wisconsin study showed that people who practiced mindfulness – a type of meditation or mental state achieved by focusing your awareness on the present moment, while accepting feelings, thoughts and bodily sensations – noted 13 fewer illnesses and took 51 fewer sick days. Researchers concluded that this reduced the physical effects of stress, which is known to weaken the immune system. 5 IT TAKES A VILLAGE… Building strong social connections has proven psychological and physiological benefits.Whether you are an introvert or extrovert, having a ‘support group’ – no matter how big or small – boosts immunity by creating ‘stress buffers’. Being able to share stress or concerns with close family or friends provides an opportunity for outside support and advice, which alleviates a sense of being alone in your situation. Ongoing stress is also a contributing factor to many chronic diseases, and is seriously not helpful if you are trying to lose weight. “When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” – Jack Kornfield, American author and Buddhist mindfulness pioneer. PS If you feel you might need help with finding balance in your life and health, I warmly invite you to book in for a free 20-minute health transformation call to see if a personalised nutrition and lifestyle plan might help. You can book yourself directly into my diary by clicking right here
🌲Healthy Eating Tips For The Festive Season ⭐
As we approach the holiday season and festive activities with our friends and family, its easy to get swept away in the feasts and parties that are sure to come our way. You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practising a bit of mindful eating, you can come through the holidays without having sacrificed your health.Here are a few tips I’ve put together for you to help guide you through the season that wont tax your arteries and strain your waistline. Take 10 before taking seconds. It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds. Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips. Don’t go out with an empty tank. Before setting out for a gathering with friends or family, eat something small beforehand so you don’t arrive famished. Excellent pre-party snacks like apple slices with nut butter or a ¼ cup of nuts will help you from binge eating when you arrive. Don’t shop when you are hungry. I know you’ve heard this before, but it remains tried and tested. Eat before you go shopping so the scent of Cinnabon’s or popcorn doesn’t tempt you to gobble treats you don’t need. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat. If you do choose to drink alcohol, alternate each alcoholic drink with a glass of water and consume in moderation. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — beware of veggies slathered with creamy sauces or butter. Eat until you are satisfied, not stuffed. No one likes that icky, stuffed feeling after a meal. Eat slowly, and check your fullness levels while you’re eating. Remember — there are always leftovers! Think Colour. Make a plate look festive by including fruits and veggies. Aim to cover half the plate. Savour seasonal treats. Having treats now and then will not make or break your weight. Make sure you take time to really taste and enjoy that special treat when you have it. Don’t feel guilty. If you did overindulge, don’t beat yourself up. Just make sure your next meal is healthy, and be sure to incorporate exercise into your routine. Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. Use balance and moderation as your guide over the festive season and remember to relax and enjoy yourself. Want to start the New Year off right? I invite you to book your free, 20-minute no-strings attached, health transformation call. This is your time to share your health struggles and goals, and i’ll give you some tips to get started.Let me help you get back on track and reclaim your sparkle.