Have the best breakfast you possibly can Research shows that skipping breakfast sets us up to make poor food choices later in the day. Choose a quick nutritious option that includes some protein. Protein keeps us feeling full for longer so we are less likely to reach for that unhealthy mid-morning snack. Possible choices could include yoghurt with muesli & berries, avocado & tomato on toast with egg or a smoothie with berries, nuts & seeds.
Fill up on healthy fats Inflammation is the basis of many common chronic diseases. You can reduce inflammation by replacing unhealthy fats, such as sunflower oil, grapeseed oil & many other vegetable oil blends. Replace them with olive oil or macadamia oil. These are less processed & contain less Omega 6 which is inflammatory. Omega 3 fats are anti-inflammatory & can be found in oily fish (salmon & sardines) as well as walnuts & flaxseeds. Make sure to grind flaxseeds before consumption to increase absorption.
Eat purple, red & orange foods
These foods are packed with antioxidants & like the Omega 3’s are anti-inflammatory. Antioxidants clean up all the free radicals in the body that are created by a variety of toxins that we absorb through food & the environment. Think berries, cherries, plums, prunes, red apples & black grapes. Vegetable include carrots, pumpkin, sweet potato, red cabbage & red onion. Red beans, lentils & red rice are also great.
Look after the bugs in your gut
70% of your immune system lives in the gut & more than 1000 types of bacteria are what keeps your gut healthy, helping you to fight illness & allergic reactions.Eating a while food diet with a wide range of different foods helps to keep your gut healthy. Fermented foods are particularly useful along with probiotics. Reducing processed foods & sugar is also helpful.Avoiding the use of antibiotics unless absolutely necessary is important.If you do need to take them, then a course of probiotics after will help restore those good bacteria that will have been killed by the antibiotics.
The business of everyday life can cause great stress to our bodies. Stress can affect our health in a so many ways, including digestion, sleep, weight & even depression. Spending just a few minutes each day focusing on simply being in the present moment can calm the mind & even reduce your heart rate. A simple way to be in the present moment is to just sit for a few moments with your eyes focused on a single object & notice every little detail about it – colour, shape, texture, size etc.
Reduce Tech Time
Reducing the use of technology for around 1 – 2 hours before bed can help ensure a good, restful night of sleep. Artificial light affects how the body produces melatonin which is needed to start the sleep process.Mobile phones, TV’s, tablets etc produce blue light, which is particularly disruptive. Set a new rule – no technology in the bedroom, wind down in the evening, dim the lights or use candles & listen to some gentle music before bed.
Pam Bailey helps women feel good about themselves every day.
She is a Conscious Eating Coach, Essential Oils Expert, Nutritionist, Life Coach & Heal Your Life Workshop Facilitator.
She has a particular passion for concerns around body image & unwanted eating habits along with stress management. She is also a Global Ambassador for the Body Image Movement.
Pam is an International Keynote speaker & workshop leader & also provides private coaching via Skype & in person.
For more information contact Pam on 0409 989 260 or via email email@example.com