Practitioners

How to easily incorporate wellness and nutrition into your life

Getting started with health habits can be overwhelming and feel like a game of stop and start. We get it! But it doesn’t have to be complicated. Holly, Nutritional Therapist and mum of two, shares her top 5 tips for making nutrition and wellness easy.

Our busy lives mean that often looking after ourselves falls way down the priority list. Something as innocent as starting the day off on the back foot can lead to poor food choices, energy slumps and lots of negative self talk. We are on a constant cycle – work, eat, sleep, repeat.

 

The changes to our health and wellbeing are so insidious we may not even notice that those small niggles we once recognised as irritating have now become our newest full-time companions that we have just accepted without question. But being healthy doesn’t just mean the absence of disease; feeling exhausted, run-down and niggle laden should not be our norm.

We shouldn’t just be surviving. 

 

The truth is that our bodies are really smart!! They have an innate ability to heal themselves, to seek internal balance. The niggles are our body’s way of letting us know that it needs some TLC.

 

What’s your niggle?

  • Brain fog
  • Stress
  • Anxiety
  • Lacking energy even when we are sleeping well
  • Bloating 
  • Sugar cravings
  • Weight gain
  • Digestive issues
  • Poor sleep
  • Overwhelm
  • Low mood
  • Low Libido
  • Withdrawing from social situations
  • Lost confidence
  • Fatigue
  • Acne
  • Eczema
  • Aches and pains

 

Allowing ourselves time to implement some simple strategies will positively impact our physical and mental wellbeing. By looking at nutrition, movement, sleep and stress we can include some easy  hacks into our daily lives that will help us feel healthier, happier and stronger. Energy and bloating will improve and the intensity of those cravings will become a thing of the past!

 

Interested? Here’s 5 tips I recommend trying to help you feel better:

1. Get a handle on your food choices

Food should bring you joy. The emphasis should not be on what NOT to eat, but on what TO eat.  Choosing whole foods will mean that you are nourishing your body with nutrient dense fruits, vegetables, proteins, whole grains and healthy fats.  

Convenience foods adorn the supermarket shelves, many that are marketed as healthy are also likely to contain a list of ingredients that serve no purpose to the human body and are merely there to increase the products shelf life.  These foods are often laden with hidden sugars, salts, unhealthy fats and chemicals, which in combination may create a fabulous flavour but which will fuel our bodies desire for more!

 

Where to start?

A good place to start is to put some time into planning breakfast – prepping is the key to making those mornings hassle free and healthy!

 

A slice of toast, or a bowl of sugary cereal are popular on the go breakfast choices, and while this may give you a quick boost of energy as your blood sugars sky rocket, it will cause a crash when they come down – cue reaching for that mid morning muffin and coffee combo and setting yourselves up for those afternoon energy slumps!    

 

Smoothies are a great way to start the day, try adding in leafy greens such as kale or spinach, or serve your eggs on a bed of wilted greens.  Your body will thank you as dark green leafy vegetables are high in magnesium and B vitamins providing a powerhouse of energy producing nutrients to start the day!  With every meal, and if you need a snack, ensure there is a good palm-size serving of protein as this will keep us fuller for longer and keep away those cravings..

 

Another top tip is to batch cook at the weekends so when life gets busy in the week you have easy nutritious options to reach for instead of a take away! Curries, stews and soups are great options for batch cooking.  

 

Need help with the food part? Download our 3 day recipe collection to get started with confidence.

2. Drink more water! 

Hydrate your body and brain! Your body is 65% water and your brain is 75% water – if you are dehydrated you will feel tired, struggle to focus, get a headache, you get the picture. Start the morning with a large glass of water and try to have another before breakfast to rehydrate after a night without liquid.  Incorporating this into our daily routine means that almost 1/3 of our daily water intake is done before we leave the house! Water helps transport nutrients into our cells and waste products out. If you are not a big fan of water try adding fruits to infuse, drinking it warm with lemon or opting for herbal teas.

easy nutrition hydrate

3. Movement

This doesn’t have to be a run or a workout in the gym. Morning yoga or even a 30 minute walk will have a positive impact on how your immune system functions, your sleep quality, your digestion and bloating. Additionally, thanks to the endorphins it produces, you’ll get a boost of feel good positivity to last you the day.

Find your favourite podcast or audiobook, put your walking shoes on and don’t look back! Also try taking your exercise outside as studies have demonstrated that spending time in nature reduces stress, depression and blood pressure and increases self-esteem, mood and heart rate variability all positively impacting on our mental wellbeing. 

If you find fitting movement into your routine difficult, check out Krista’s 5 tips to get you moving more (including ones she does).

 

4. Prioritise Sleep 

Do you struggle to fall asleep or wake up in the early hours tossing and turning and unable to doze off again? 


The way our day starts really begins with how we have slept. A naff nights sleep makes that morning alarm pretty painful – do you agree? It’s so important to ensure that we have 7-8 hours of uninterrupted sleep each night to optimise our emotional and physical health. Poor sleep impacts our concentration and mood as well as our immunity. Studies have also linked poor sleep with weight gain.


Waking unrefreshed, having trouble focusing and relying on sugar and caffeine to get you through the day are just a few ways your body is trying to tell you to get more rest. Perhaps you’re a knackered parent, work shifts or have a stressful job, or maybe you’re retired and that perfect nights sleep just seems elusive no matter how hard you try! I get that getting to sleep and staying asleep may not be so easy for you.

 

A good evening routine can really be the foundation for improving sleep quality. Disconnect from screens and social media and wind down with a relaxing bedtime ritual. Spoil yourself with an hour of calm before hitting the sack. Picking up a book, having a soak, restorative yoga and  journaling are readily available ways of helping your nervous system to calm down before bed.  

 

If you would like more guidance to help you get the quality snooze you deserve, hop over to our blog with 8 tips to secure a good nights sleep.

 

 

5. Practicing gratitude

Stay with me… we can often feel funny towards gratitude practices. After all, what good can it really do? Well, the answer is – lots! Evidence has shown that gratitude can improve your physical and mental health; making grateful people healthier people.

 

A simple and very quick practice can be done first thing in the morning. Perhaps as you rise, and before you reach for your phone, simply try sitting on the edge of your bed and think of one person and one opportunity or situation you are grateful for.  Focussing on things that evoke feelings of gratitude encourages us to start the day with a positive mindset.  

 

The more we practice gratitude the more we will find ourselves being naturally present. So often these times can pass us by because we are so distracted by our busy minds and endless to do lists. Presence allows us to acknowledge the moments that bring us joy in real time and that is where true happiness, and health, lies.

 

Looking for 1-1, personalised nutrition and health support?

I hope this blog has inspired you to make some easy, simple changes to improve your health and nutrition.

Personalised support can get to the root cause of your health concerns and reduce the niggles mentioned in this blog.

If you'd like to speak to a nutritionist about how you could benefit from 1-1 nutritional therapist,
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