10 Healthy Things That Improve Productivity at Home During Isolation

10 Healthy Things That Improve Productivity at Home During Isolation

 

Today I am grateful to introduce Adrianne Elizabeth from YourHappinessQuest.com.

Adrianne is a health and wellness writer & yogi and in this post, she is sharing with us her experience so far during the coronavirus isolation and 10 healthy things that you can do to improve productivity at home during isolation.

Enjoy everyone & thank you, Adrianne!

 

These are strange times we are living with, all across the globe.

I know the first couple days of isolation we had grand plans of all the things we were going to get done with a month of free time as New Zealand went into lockdown for a month.

Two weeks in, we were feeling low in energy and hadn’t achieved much at all. 

I know we aren’t the only ones, everyone I have spoken to has told me they lack energy and productivity at the moment.

So, I went to these ten healthy activities that I try to follow every day, but especially when I am feeling down, to improve productivity at home during isolation.

They may seem simple and somewhat obvious, but a reminder never hurts. Plus, if you’re like me, understanding why they improve productivity helps build the motivation to work them into your routine.

 

 

10 Ways To Improve Productivity at Home During Isolation

 

1) Get Out of Bed and Get Dressed

Sounds straightforward, but when you’re not feeling it, this can be tricky.

It’s easy to think, “I’m just at home, who cares. No-one can see me.” But doing normal daily activities helps to give you a sense of normality and mental divide between bed-time and day-time activities. 

If you want to exercise, the first step is to put some exercise clothes on.

If you’re still working from home, change out of your pyjamas. I’m not suggesting you have to get your formal office clothes, the joys of working from home, right!

But maybe comfortable pants and a cute t-shirt that you love will get you into the groove. Test it out for yourself. See how you feel in different outfits. 

In the words of Coco Chanel, “If you’re sad, put some lipstick on and attack!”

Get changed when working at home to improve productivity

2) Hydrate

Your body is made up of approximately 60% water (1). Your brain and heart are made up of around 73% water.

This is why you need to be well-hydrated for your brain to function effectively.

It aids with all our bodily functions, including waste removal, ensuring essential nutrients reach cells, regulates body temperature, and acts as a shock absorber for our brain and spinal cords, to name a few.

 

3) Meditate

Meditation is one of the most powerful tools you can practice to improve mindset, calm the mind, and combat anxiety & depression.

You can also use meditation to improve productivity at home during isolation. It’s a free task you can do anywhere at any time.

A study by David Frew in 1976, found that transcendental meditators claimed reported higher work satisfaction, improved performance, and better relationships with colleagues and managers. 

Read more about the benefits of meditation here. 

How to Meditate to Boost productivity from home

 

4) Exercise

Boost endorphins with your favourite exercise routine.

For home-based workouts, try yoga, dance, aerobics, or Zumba. There are lots of free resources online that you can follow online to get a good, fun workout in.

Exercise aids physical health, mental health, and improves productivity! (2) So what are you waiting for!?

 

5) Eat a Healthy Meal

As the old saying goes, “What you put in is what you get out.”

You’ve got the benefit of being home and having a kitchen to cook with instead of the small tea room and vending machines at work. Use it to your advantage and make something delicious and healthy for lunch and dinner.

Proper nutrition has been linked to higher levels of productivity and overall health (3). 

 

6) Clean up and Tidy

Take a leaf out of Marie Kondo’s book and tidy your space. “Once you are done tidying up, you will find it easier to keep your home – and mental space – clear and focused.”

By being surrounded only by the things that spark joy, your life naturally begins to achieve clarity. 

When you have a tidy space and a clear mind, you will have more mental space to focus on the things you really want to. 

Self Care to Boost Productivity at home

 

7) Self-care Practice

You can’t take more out than what you put in. This applies to your energy levels as well.

Take time to look after yourself. Ease the mind, reduce stress, and you will be ready to be productive.

Self-care can be anything from a relaxing face-mask or bath to sitting down with your journal or reading a book. Pick something you enjoy that will bring a positive feeling into your life and re-charge.

 

8) Create Something New

This is another fun one. Get creative!

Do something that sparks creativity in your life. Once you get into a flow state, you will find you naturally keep working at it, and your productivity will boom. 

Work on a project you have put down for a while, learn a new skill like a language, take an online course in something that interests you.

Paint, write, make jewellery, cook, build a website, design clothing online, knit, sew, macrame, make pretty wall art from toilet rolls.

You’re only limited by your imagination (and maybe some resources right now). But find something around the home you can work with and see where your mind takes you.

If you’re stuck for ideas, this post with 1000+ Recycled Crafts might provide some inspiration. 

 

9) Talk to Someone 

Good communication in workplace environments has been linked to greater productivity (4).

How can you achieve this to improve productivity at home when you’re isolated? Call or video chat with a friend or colleague. Whether it is a work or personal task, you want to work on, talk about it! 

Bounce ideas off someone with a similar interest to you.

Reach out to someone in the same field and ask questions about how you can start.

People love hearing about and talking about what they are passionate about. Talking to someone about your project will help get the ideas flowing.

Connect with others virtually to Improve Productivity at home

 

10) Be Kind to Yourself

Remember to be kind to yourself during this weird time at home.

Don’t feel pressured to get everything done and let yourself get bogged down in to-do lists. Enjoy the time you have. Take it day by day. 

If you’re feeling stressed, this post with 10 TED Talks about Managing Stress will help you understand how stress affects your mind and body plus tips on how to alleviate it.

 

Start with a Productivity List!

Print this list out or make your own pretty checklist version and put it somewhere in your home where you will see it every day as a reminder.

You can put it next to your bed to read when you wake up, in the living room, your home office, or on the fridge door. Anywhere you will see it regularly.

Customise each activity to suit you.

Do things you enjoy and make you feel good to create positive emotions. It has been found that happiness improves productivity (5).

It can be helpful to create a list of all the things you love or would love to do at home. You can turn to this list when you’re feeling unmotivated.

We’re all in the same boat, and we will get through this together. In the meantime, be grateful for the time you have and stay healthy. 

 


References

  1. https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects
  2. https://www.sciencedirect.com/science/article/abs/pii/S0095454308000420
  3. https://fadep.org/wp-content/uploads/2016/10/D-16_HEALTH_WORKER_PRODUCTIVITY_ECONOMIC_GROWTH.pdf
  4. https://journals.sagepub.com/doi/abs/10.1177/002194369303000101
  5. https://www.journals.uchicago.edu/doi/abs/10.1086/681096
7 Good Habits to Start to Live a Happy & Healthy Life

7 Good Habits to Start to Live a Happy & Healthy Life

Building good habits in your life is one of the most important things you can do for your own happiness, health, development and progress towards your goals.

(Even when you’re busy & don’t have much time)

It always amazes me how many people adopt bad habits in their life.

  • Binging on take-away or sugary food late at night.
  • Getting poor amounts of sleep each night due to staying up and watching tv.
  • Checking their phone first thing every morning.

The list goes on…

If you regularly do any of the above, don’t feel bad.

I’ve been there and done them all too!!

Lucky for me though, I’ve always been obsessed with personal development and bettering myself every day.

This naturally causes me to be self-disciplined when it comes to building good habits.

But during that process, I’ve had to uproot and replace bad habits with more positive alternatives.

Eg. Emotional eating…

A few years ago, I did a course on productivity and it revealed to me so many things that I had been doing wrong, despite thinking they were good at the time.

One of the downsides of being a high-achiever is that you try to get too much done in your days, leading to stress, overwhelm and disappointment.

But this isn’t the best way to do things…

The best way to do things is to build good habits that help you focus on your priorities and take action on them.

That way you can feel like an absolute boss by the end of your day.

Here’s 7 good habits to start now to live a happy and healthy life!

 

 

1) Focus on the Positive

One of the greatest habits that can transform your life is to focus on the positive rather than the negative.

So many people spend their time complaining, dwelling on past experiences or putting others down because it makes them feel better.

But what a waste of your time.

It will add so much more value to your life to focus on the things that make you happy, all the great things in your life and all the amazing things to come.

Science reveals that people with a positive mindset naturally experience greater happiness than those with negative mindset.

This is a good habit to get into as it can shape the way you live your life, as well as the lives of those around you.

Repeating positive affirmations are can be a great strategy to help you replace limiting beliefs that may be fuelling your negativity.

Eating well is just one of our recommended Good Habits

 

2) Approach Health Holistically (Mind, Body & Soul)

So many people get health wrong….

I think it’s because many only focus on one or two areas of health, rather than attacking health holistically.

In my eyes, there are three pillars of health – emotional (soul), mental and physical.

Although physical health (eating a diet and exercising regularly) is the most publicised, mental health and emotional well-being are just as important for long-term happiness and health.

You can improve your health holistically by ensuring that, in addition to eating well and exercising regularly, you’re also:

  • Making time for self-care
  • Doing activities / hobbies that you love, that fill up your cup and also your soul
  • Building strong relationships and surrounding yourself with people who support your aspirations and encourage you to be the best version of yourself
  • Working in a meaningful job that gives you purpose
  • Making progress on your goals
  • Expressing your emotions in a positive way
  • Engaging in healthy stress relieving activities

If you’d like to read more about holistic health, you can check out this article:

 

 

3) Make Time for Self-care & Relaxation 

Many of us are so consumed by our work or daily demands that we forget the importance of scheduling down time into our weeks.

We end up becoming so busy that we skip much-needed down time and overlook the need of our bodies to rest.

This in turn, leads to burnout, stress and life dissatisfaction because we have an imbalance of negative hormones circling around our bodies (eg. Cortisol and adrenaline, etc).

Make it easier on yourself and your body by scheduling non-negotiable down time and self-care into your week. This is a good habit to get into.

It doesn’t have to be anything extravagant. Just find an activity that you enjoy and that relaxes you and add it to your weekly calendar.

If you’re short of ideas or nothing comes to mind, you can check out some this article which highlight 9 Relaxation Techniques for busy women.

Nurturing Friendships is another good habit

 

4) Surround Yourself With People that Make Your Life Better, Not Worse.

This was a life lesson that I’ve learnt relatively recently.

Who does your inner circle consist of?

  • Are they people who light your up, make you feel good and encourage you to be the best version of you?
  • Or do they put you down, judge everything you do, judge others, hold you back, have little drive or are absolute bludgers?

Either way, choose the former.

As I’ve learned first-hand, length of time is NOT the best signifier for a good friend or a good relationship.

Just because you’ve been friends with someone for a long time doesn’t mean that they add value to your life or have the right to be a part of it.

I learned that sometimes it’s time to move on.

Some friendships only last for a chapter of your life and that’s ok.

 

Make new friends.

Don’t hold onto relationships too long because you’re afraid of what life will be like without them or because you feel you “won’t have any friends” outside of that group.

Doing so will only lead you to getting hurt over and over, or preventing yourself from growing into the person you need to be to achieve your goals.

Join social groups where you can meet likeminded people, reconnect with old friends, or strive to attract more people into your life based on how you treat others and yourself.

If your current circle don’t see your value, they don’t deserve to occupy space in your life.

Instead find people who do, and nurture those relationships every day.

 

5) Have a Clear Vision & Make it a Priority

Do you have a clear vision of where you want your life to be in 7 years?

If not, you’ve got some work to do my friend.

Having direction and purpose in your life is so important.

It gives your life meaning, and helps you to track your progress year on year, so you’re not the same person 365 days from now. The best way to do this is to have a clear list of priorities.

And NO, I do not mean filling a whole page of “to-do’s” that you want to achieve in a given day.

No no…

That is a direct road to stress, overwhelm and disappointment.

Even though some “gurus” continue to promote this way of time management, it’s not the best way to go about your day. Truth be told, it sort of pisses me off.

Don’t tell me to do more in my day when I’m already struggling with too much as it is…

Prioritising your goals is a Good Habit to get into

Tip #1 – Move away from traditional to-do lists…

Traditional page long to-do lists are NOT the best strategy if you want to be insanely productive in your day.

At the end of the day, it’s not about getting it all done. It’s about getting the most important things done.

Set up your to do list in the order of your greatest priorities and strive to achieve your 3 greatest priorities by the end of your day.

Don’t even look at your other outstanding tasks until those 3 priorities are complete.

Your greatest priorities are tasks that will help to get you one step closer towards achieving your goals. They are often the hardest, most demanding jobs that you often procrastinate with doing the most.

You may distract yourself with trivial tasks such as doing your washing, cleaning the house, catching up with your best friend Kim, etc.

Anything but that most meaningful priority.

Sometimes we rationalise to ourselves that “When I get this done, THEN I will be able to focus and do XYZ”.

No.

 

Tip #2 – Do the hardest, most impactful tasks first!

Leave the trivial low impact tasks to the end.

Before completing the course I did, I used to have the mindset that getting more small things done (ie. Quantity), was better than ticking only a few BIG things off my to do list (ie. Quality).

I’ve had to work on shifting this mentality a lot!

If you want to have greater impact in your day and life, order your priorities and start with the most impactful first.

Trust me, doing this will make you less overwhelmed, less busy, less stressed, more energetic, more focused and much more accomplished by the end of your day.

 

6) Meditating Daily is a Good Habit

Meditating daily is such a good habit to incorporate into your daily routine.

Meditation is known for its vast range of benefits, which is why it is becoming such a popular practice in modern day western society.

Meditation is a good habit because it requires that you take a moment to yourself to live in the present. No worrying about your future to do lists, and no dwelling in experiences from the past.

If you’d like to learn more about meditation, you can check out our FREE Meditation for Beginners course which is a lite version of our complete Journey to Calm course.

This mini course provides insight into:

  • what meditation is
  • how it benefits your health and
  • why it is a good habit to include in your day to relieve stress and anxiety naturally.

Click here to learn about our FREE Meditation Course for Beginners.

FREE Meditation for Beginners Course - Journey to Calm (Lite)

 

7) Build a Powerful Morning Routine to Get Sh** Done

I cannot stress enough how important a powerful morning routine is in your life.

Your morning routine should consist of a series of activities that, when done first thing in the morning, can absolutely transform your life.

A morning routine is a good habit to get into as it can:

  • Improve productivity during your day
  • Start your day on a positive
  • Reduce stress and anxiety before you start work
  • Give you time to determine your priorities for the day
  • Boost happiness and well-being
  • Help you to fill your cup up and do the things you love before committing to your day in the office
  • Help you make progress towards your largest goals

If you don’t have a powerful morning routine in place, outside of cleaning your teeth, having a shower or checking your phone, it’s time to make some changes.

Using me as an example, I have built my morning routine into a powerful sequence of good habits including: 

  • Waking up on time
  • Cuddling with my partner
  • Meditation
  • Reviewing my vision and top priorities for the day
  • Reading affirmations that remind me of who I am and who I want to be
  • Reading / Journaling / reflecting
  • Personal Development
  • Exercise

And yep, I achieve all of this before my work day has even begun.

Spiritual Meditation for Beginners

Crazy eh?

If you’re interested in learning how I do this and would love to build your own morning routine, I can help you.

Your morning routine should help you to:

  • Feel great in the morning
  • Increase productivity in your day and
  • Maximise achievement of your goals.

I teach all of this and more in our Journey to Happiness Course.

Journey to Happiness Course

In the Journey to Happiness Course you will learn to become a happier, healthier and more productive you in 21 days!

Click here to learn more and start the Journey to Happiness Course. 

 

I hope that you now have greater insight into 7 good habits you can start to incorporate into your week for greater health and happiness.

If you have any questions or comments regarding bad and good habits, feel free to post them below in the comments section.

The Benefits of Water & 7 Easy Tips to Drink More Each Day!

The Benefits of Water & 7 Easy Tips to Drink More Each Day!

Is it just me who feels that drinking enough water each day is a lot harder than many make it out to be?

I don’t know about you, but I’ve often struggled to drink enough water and somehow, I don’t think I’m the only one…

 The Benefits of Water | Man drinking water

 Up until recently, I’d tried all the right things…carrying a water bottle, having water breaks and setting alerts on my phone, yet I’d still struggle to consume the recommended water intake.

 How is that even possible??

 When I was busy, it was even worse…

 My water intake went pretty much dismal and I’d find myself:

 Experiencing minor headaches

  • Over-eating due to misdiagnosing my thirst as hunger
  • Feeling fatigued and in need of naps
  • Having pee that was a gross dark yellow colour
  • Having really dry skin (That looked clearly in need of a really good moisturise).

 I guess in situations like these, drinking water was not top of mind.

 But since learning about the benefits of water for our heath and how incredibly valuable it is, I’ve really worked to proactively drink more water during my day and include it as part of my daily routine.

 I can’t wait to share my tips with you shortly….

 To start, here’s a couple of reasons why you should drink more water.

  

 

The Downsides of Not Drinking Enough Water

Did you know? By the time you actually start feeling thirsty your body is actually already dehydrated.

There is a natural lag between the time it takes for our bodies to notify us that we’re thirsty, compared to our actual hydration level.

Research shows that as little as 1% dehydration can cause:

  • Moodiness / Grumpiness
  • Mental and physical decline
  • Decrease focus and attention
  • Reduce memory function
  • Hinder motor coordination

Another thing that makes drinking enough water tricky (alongside our lagging “thirst alert”) is that we naturally lose water through our breath, urine, faeces and skin (Eg. Sweating).

So, not only do we need to drink our recommended water intake, but we also need to drink enough water to replace the water lost through these natural bodily functions.

 

The Health Benefits of Water 

 Since then, I have educated myself on just how IMPORTANT water is for our bodies.

Although, you can survive for around 21 days without food,11 consecutive days without sleep, yet only 7 days without water. (1) (2)

This is because an average adult’s body is made up by between 50-65% water – with blood consisting of about 80-90% water. So pretty much, water is our vital life force!

The numerous benefits of water include:

  • Hydration
  • Mental and physical performance (It can reduce your chance of headaches)
  • Reducing food cravings
  • Metabolism & Digestion
  • Maintaining a good weight / aiding weight loss (it’s a natural hunger suppressant)
  • Supporting healthy bowel movements
  • Good quality and healthy skin complexion
  • A Healthy immune system
  • Kidney health & Flushing out bodily toxins (reduces likelihood of kidney stones too)
  • Energy
  • Body temperature regulation

See what I mean…There are just so many benefits of drinking water for optimum.

The Health Benefits of Drinking Water

How Much Water Should You Drink? 

Sorry to disappoint you, but the only answer I can leave you with is that it depends.

There are a number of factors that need to be considered including height, weight, metabolism, diet, climate, activity and even clothing.

If you think you’re drinking enough water, but have no idea how much water you should be drinking and don’t proactively track it throughout your day, then you’re probably not drinking enough.

Surprise, surprise!

If you actively carry a drink bottle around with you, fill it up regularly, eat a healthy mix of foods, have lots of energy, are rarely thirsty, and your pee is light coloured or clear, then it’s probably safe to say that you’re doing better than most of us.

In 2004, the Institute of Medicine stated that the adequate water intake for adult men is 3.7 Liters, and 2.7 Liters for adult women.

They suggested that using those amounts as a guide should help the vast majority of people meet their daily water needs. However, strenuous exercise, hot weather and body composition can demand more.

Another source suggests that you can work out how much water you need to drink by dividing your “weight in pounds” by 2. That then equals the amount of ounces you should drink to reap all the benefits of water.

I must admit…

All that maths business is a bit too complicated for me and in Australia we don’t use pounds or ounces. So, truthfully, I have no Idea what they’re on about.

Instead, I personally aim to drink about 8 glasses of water or 3-4 drink bottles each day (but this can vary depending on the day, the weather and what I’m doing for exercise).

 

7 Simple & Easy Ways to Drink More Water

 It is suggested that around 80 per cent of your total daily water intake should be from beverages and the remaining 20 per cent from the food you eat during your day.

Yet, many of us seem to struggle with meeting our daily quotas, meaning many of us are walking around dehydrated. But why is that the case?

I think that many of us find ourselves not drinking enough water because:

  • We think we’re getting enough water, but don’t track how much we’re actually drinking;
  • We underestimate the benefits or remain naïve to how significantly our body needs it for optimum health and functioning;
  • It’s so readily available so there’s no urgency and we forget to appreciate its abundance;
  • Some don’t like the taste of water on its own and turn to flavoured drinks instead (eg. coffee, soft drinks, juices and everything BUT water) which have added sugar, flavourings and other ingredients;
  • Many count coffee, soft-drinks or juice as water replacements because their “made with water” but this will never give our bodies the same benefits as drinking the real thing;
  • Let’s be honest… We’re lazy. Sometimes we just can’t be bothered. We may feel “too busy” or have too much other stuff on our mind to even think about drinking more water. It passes straight through our mind.

If any of those points are where you’re at, I feel ya. There’s no judgement here!

I too was on that road, but since I’ve learned some simple and easy ways to drink more water, I’ve noticed such amazing changes to my all-round health.

If like me, you’re blessed to live in a country where water is abundant, practically free and plentiful, then why not make the most of it!

The trick is to create a habit that fits into your lifestyle and sticks.

Here’s 7 simple and easy ways to remind yourself to drink more water during your day.

 

1) Start Your Day With a Glass of Water

If you want to start drinking more water, the first thing you can do to improve your intake is start your day with a refreshing glass of water.

Overnight, our bodies dehydrate a lot, therefore a cold or warm glass of lemon water or a herbal tea can make a huge difference to how you feel in the morning.

It’s a great way to hydrate your body quickly, and also an awesome strategy to help you wake up too. It also starts your day on a positive, so you’re not playing as much “water” catch up during the day.

The Benefits of Water with Lemon

2) Carry a Water Bottle Around With You

Personally, I’m one of those people that doesn’t go ANYWHERE without my drink bottle. And if I do, it’s by accident and I feel totally bare or incomplete.

I know it sounds silly, but sipping water throughout the day is a habit for me now, so not doing it feel very odd.

A great tip is to find a small drink bottle that is small enough to fit in your hand bag so you don’t have to worry about constantly lugging it around separately.

 

3) Turn drinking water into a game / challenge

Sounds a tad lame, but trust me this trick is awesome!

I don’t know about you guy, but I’m ultra-competitive. If you can turn something into a game or personal challenge, I can’t help myself.

I recently purchased this drink bottle with time markers, that sets out how much water I should have drunk by a certain time in the day.

This helps to ensure that you’re consuming enough to receive the numerous health benefits of water.

I keep this drink bottle on my desk at work and refill it each morning to restart the challenge. Because it stays on my work desk, I am never without a water bottle at work.

It also sits right in front of my nose throughout the day so I don’t forget and saves the inconvenience of having to get a glass or mug each time – double bonus!

It’s been the best thing I’ve bought myself in a while – from a practicality perspective!

It makes drinking fun, especially for people who are competitive and like to have a gauge of how much to drink without having to think deeply about it (a.k.a Me!!).

Many of your traditional stores don’t have them, but here’s a couple that are similar to the one I got and offer similar benefits.

 

1. Cactaki 32oz Water Bottle with Time Markers

This water bottle is BPA Free, Non-Toxic, Leakproof, Durable and great for Fitness and Outdoor Enthusiasts. It has time markers that give you a guide into how much water you should have drunk by a certain time in the day.

It can help to give you a fun challenge and also help to hold you accountable.

 

Click Here to View on Amazon

 

 

2. Giotto 32oz & 22oz Water Bottle with Time Marker

This water bottle is leakproof, BPA Free, good for active or outdoor enthusiasts and helps to ensure that you’re drinking enough water during your day. It has a straw, which is good if your prefer that style of drink bottle rather than a nozzle.

Click Here to View on Amazon

 

 

 

4) Set an Alert on Your Phone / Smart Watch / Fitbit

Another nifty trick is to set a timer on your phone or smart watch (if it has the function) to remind yourself to drink more during the day. For some this can work really well, but I’ll admit, for me I found it less effective.

The reason I personally found this tip less effective was because I hate phone alarms and unnecessary notifications to start with. They irk me and give me anxiety.

When I’m in a focused state, the last thing I want is to be disturbed by a buzzing high-pitched noise… no thank you.

As soon as I hear that alarm go off, my instant reflex it so turn it off…and quickly.

So, despite seeing and acknowledging the “Drink More Water” note and reminding myself, I’d find myself gradually forgetting about it due to being engrossed in my work.

What can I say…I’m a drink bottle kind of girl. 

At the end of the day, it’s each to their own. This strategy worked really well with one of my work colleagues. That’s why I thought I better mention it as it could work for you.

 

5) When You Feel Hungry, Drink Some Water First

Water is a natural hunger suppressant. It can prevent you from over-eating and eating naughty snacks due to avoidable cravings or misdiagnosing thirst as hunger.

Having a glass of water before eating a meal can help to make you feel fuller and aid digestion.

If you’ve had a glass or two of water and still feel hungry, it could be time to eat some food.

 

6) Substitute Your Morning Coffee or Juice

For some of you, this tip has probably been crossed straight off the list.

“Aint no one gonna take my morning coffee away for me”…you’re probably saying. However, did you realise that coffee is a natural diuretic.

This means that it may actually be dehydrating you throughout the day….rather than hydrating you. That’s why doing a simple substitution can be a really helpful way to combat it.

Especially if you’re someone who drinks multiple coffees during your day, make yourself a challenge to substitute at least 1-2 of your coffees with a glass of water or a herbal tea.

It will do wonders to your body.

Benefits of Water with Fruit Added

 

7) If You Hate the Flavour of Water…

If your local water tastes bad or you don’t like the normal taste of water…the first words that come out of my mouth are suck it up princess!

Sorry not sorry!!

At least you have access to clean water. There are many less fortunate people out there who would trade anything to be in your shoes and have access to clean water.

Some kids in Africa have to walk kms for fresh drinking water and carry it home in buckets on their heads. I’ve seen it first-hand…

Definitely woke me up.

OK, but what if you truly don’t like the taste?

Well you do actually have some cool healthy options you can look into:

  • Drink herbal tea
  • Buy bottled water (this will cost you a fortune overtime though)
  • Squeeze some lemon, lime or other fruit into your water for some added flavour
  • Buy one of those “sparkling” water machines to add some bubbles to it for added texture
  • But a water filter or filtration system that makes your water taste better

I’d also try to avoid drinking juices, ice teas, soft drinks, coffee and any other drinks that have added sugars, caffeine or flavours.

So there you go, 7 different tips to help you drink more water and ensure that you’re taking advantage of the mange health benefits of water.

If you’re interested in getting yourself a water bottle that helps you to 1) track how much you’re drinking 2) inspire you to drink more and 3) reap the many health benefits of water, I can definitely recommend this one below.

 

Cactaki 32oz Water Bottle with Time Markers

Key features:

  • Non-toxic & BPA Free (Doesn’t contain the chemical Bisphenol-A like some plastics)
  • Leakproof
  • Durable
  • Great for Fitness and Outdoor Enthusiasts
  • Good price & quality
  • Great reviews and track-record on Amazon
  • Helps you track your water intake and hold yourself accountable

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12 Simple Tips to Live a Healthy & Happy Life

12 Simple Tips to Live a Healthy & Happy Life

Although all of us want to live a healthy and happy life, it’s seems almost rare to find people who are entirely happy, healthy and fulfilled in their current lives. 

Especially in western culture anyway….

It seems like so many of us are struggling to find the true happiness we seek in life, leaving us feeling incomplete, unhappy, stressed, unfulfilled and anxious.

But why is it that we struggle so much?

Well, personally I believe it has something to do with being taught to seek happiness from sources outside of us, rather than looking within. 

Rather than creating the lives we want for ourselves, we focus our attention on things that don’t actually bring us happiness and prioritise activities that give us short term gratification or are self-sabotaging.

Things like:

  • Working in a job you hate because it pays good money
  • Focusing on money and material possessions to validate your self-worth
  • Binge watching TV or eating sh** because it feels good at the time
  • Not feeling happy or confident in our bodies because we’re fatter than the “normal” person
  • Not going to gym because it’s easier or you can’t be bothered
  • Not doing what you love or hobbies that light you up because you have “no time” or are “too busy”
  • Spending your time on low priority and trivial things which don’t add value to your future

Yep, I’m sure each of us can relate to at least one of the above points.

Meme about hating job

The tricky part is that this behaviour is a part of our DNA…

Back in the day, instant gratification would almost guarantee our survival and made us happy. But that’s because we weren’t living as long as we do today.

So what can we do to combat this?

To live a healthy and happy life, here are 12 simple tips and activities you can incorporate into your week.

They will help you to truly become a happier and healthier you.

 

 

1) Mindset & Mental Health

Our mindset is one of the greatest contributors to our overall and long-term happiness and whether you’re able to build a happy life that you love.

Your mental health is greatly influenced by your mindset – ie. whether you often see yourself as a victim, always dwell on the negative or seek out the positive in all situations.

In most cases, our mindset is built upon subconscious internal beliefs. These ingrained beliefs have typically been imprinted into our minds from a young age by those around us – our parents, teachers and even our friends.

The problem is that most of us are completely unaware of the beliefs we have installed.

And you’ll never really know until you take a moment to reflect and tune into your body.

Meditation is a great way to do this and can help you identify any limiting beliefs that are holding your back from your true potential. Whether it’s beliefs about money, beliefs about yourself or beliefs about others.

If you want to live a healthy and happy life, you must uproot these negative beliefs and replace them with constructive positive beliefs. I teach you how to do this in the Journey to Happiness course.

(I’ll touch more on the course shortly, in case it’s something you’re interested in checking out.)

 

2) Managing Stress and Anxiety for a Happy Life

In today’s age, chronic stress is almost becoming the norm…

So many of us are used to running around like headless chickens, stressed out of our minds and having way too much on our plates to handle each day.

Whether it be working in a very demanding job, trying to manage household duties whilst growing a family, making time for study or even stress from imposed social norms and expectations.

The problem is that there are so many negative impacts of stress on our bodies.

For starters, chronic stress can impact our mental health, emotional health and physiological health. Which is the exact reason why it’s important to nip stress in the bud, rather than ignoring your symptoms.

Some techniques and activities that can be helpful for stress relief include:

All of these techniques can help you manage stress and anxiety

how to have a happy life: Nature can help to you to feel happier in life

3) Set Personal Boundaries

Whether at work or home, it is so critical to set personal boundaries. If you want to live life on your terms, you need to determine what your limits are.

And trust me, regardless of what you think, everyone has a limit!

Especially when it comes to saying no, having enough time in your day, patience, emotional tolerance or even money.

It is so important, to set expectations on what you will do and will not do. Not only in terms of morals and ethics, but also in terms of your workload.

You’re not doing yourself any favours by continuing to say yes to everyone because you:

  • Are a people-pleaser
  • Fear not being liked
  • Worry that people will get upset with you
  • Wonder whether your colleagues will think that you “can’t handle it”

Being able to say no, is not a weakness. It is a strength!

And I know because I used to be one of the biggest people-pleasers out there!! AND I was miserable…

So what’s the key takeaways…

  • If someone is constantly delegating you work and it’s too much to handle, speak up and say no!
  • If you have other priorities you’re working on and someone keeps trying to bump ahead of the queue, say no.
  • Through good communication with your peers, family etc, saying no doesn’t have to be a bad thing or hurt anyone’s feelings. Instead you are protecting yourself whilst also ensuring that you can follow through on your promises and attend to your greatest priorities

The truth I stand by is “If you can’t respond with a heck yeah!, it’s ok to say no.”

 

4) Meditate Regularly to Build a Happy Life

As mentioned earlier, meditation is an amazing and natural way to boost your happiness and mental health by allowing you to tune into your body.

In addition to stress relief, there are many known benefits of meditation. This is why it can be a great exercise to add into your daily routine, even if it is just for 5-10 minutes a day.

If you’d like to learn more about meditation you can check out this step-by step guide.

Alternatively you can also enter your details below to get started with our FREE mini Meditation Course for Beginners.

 

 

5) Eat a Nutrient Rich & Healthy Diet

 Now this tip is not rocket science….

Most of us know that to be healthy, eating a good diet is pretty critical. BUT, often even those who think that they are “eating healthy” are not getting enough nutrition into their bodies.

The truth is that foods aren’t as nutritious as they used to be.

Especially given many whole foods such as fruits and vegetables, are picked prematurely and ripened artificially to satisfy the large demands of a growing population.

Some foods now even contain or have been sprayed with pesticides and toxins which can cause havoc in our bodies over time.

Unless you eat local, home-grown or organic produce, this can be really hard to avoid.

You can read about how I use a whole food diet to maximise the nutrition I put into my body, for optimal health and performance.

In that article, I also refer to a natural whole food supplement I take to help fill the gap between the nutrition my body is getting from my food, versus what it actually needs for optimum health and performance.

A whole food supplement can be a great option if you’re busy, don’t have a lot of time or don’t want to constantly think about what you’re putting into your body.

You can read more about the whole food supplement I use here.

 

6) Exercise Regularly for Your Health

Exercising regularly can be an important way to relieve stress as it can help to rid our bodies of “stress” energy.

But the key is to find a type of exercise that you enjoy, rather than exercising just because you feel that you have to.

As soon as you make exercise a chore, you’re going to find yourself procrastinating and self-sabotaging. You’re also unlikely to build a stable and consistent routine – which can negatively impact your health in the long term.

Our bodies are MADE to move… not to stay seated at an office desk. So, not exercising is actually doing your body a disservice. 

Think about what you can do that moves your body and that you love, so you don’t have to think about exercising it just naturally happens.

Here are some examples to get you thinking:

  • Gym
  • Swimming
  • Dancing
  • Walking
  • Running
  • Team sports (eg. Basketball, Tennis, Athletics, etc)
  • Canoeing / Kayaking
  • Gardening
  • Yoga
  • Tai-Chi
  • Martial Arts / Boxing

There are so many options to choose from to add some exercise during your week. Find something you love and stick to it!

Mindset is important to live a happy life

7) Build Positive Relationships

Although the following quote is heavily used, I still wholeheartedly believe it to be true….“You become the average of the 5 people you spend the most time with.”

So the question you must ask yourself is “Who do you hang out with on a regular basis?”

Are you spending your time with dead beats, drop kicks, nasty or bitchy people, judgemental people or those who make you feel bad about yourself?

If so, it’s time to make some cuts…

Don’t waste your time nurturing relationships with people who don’t give you the same in return, or aren’t encouraging you to be the person you want to be.

I have learned from this first-hand….

But remaining friends with people because it’s convenient or because you’ve known them since childhood is not a good enough excuse if they continue to make you feel bad about yourself.

Instead, aim to surround yourself with people who:

  • Light you up,
  • Share similar interests
  • Look for the positive in life
  • Support you and
  • Encourage you to be the best version of yourself.

 

8) Express Gratitude 

Although most of us have goals that we’re working towards, it’s important to take time to reflect on all the current or previous things you have achieved or experienced and are grateful for.

Examples may include your family, owning a house, getting an education, having a job, having all senses and limbs intact, etc.

We often overlook the things that become a norm in our lives, but often they are they things we should cherish most.

Rather than constantly focusing on the future or dwelling on the past, allow yourself to stop and smell the roses. Think about all the things that you are grateful in your life and that make you the person you are today.

Showing gratitude and appreciation each day, even for just a few minutes, has been scientifically proven to boost happiness and contentment in life.

 

9) Allow Time to Unwind

To live a happy and healthy life, you must make time for the things you love and set aside downtime to relax your body and unwind.

A nice little trick to help you do this is to schedule a few activities that you love to do during your week in your calendar / diary FIRST!

As an example, a couple of things that I strive to do each week to fill my cup up are:

  • Make time for exercise 4 times a week
  • I go to the sauna and for a swim on Thursday evenings
  • I meditate each morning before work for 20-30 minutes
  • Wednesday night is date night and we go dancing together

If you’re currently overwhelmed and truly think you have no time for yourself, I recommend starting with even just ONE thing you can do during your week that makes you feel good.

Our bodies need a break.

We’re not made to continuously function at a heightened or stressed state without burning out. So, do yourself a favour, and make down time a priority.

Allowing time to unwind is important to live a healthy and happy life

10) Get Enough Sleep

I can’t stress enough how important sleep is for our overall happiness and health.

Although the general recommendation is to strive for 7-9 hours of sleep, sleep needs can vary from person to person.

Some people can perform optimally on 5-6 hours of sleep, whereas others may need more than 9 hours to feel refreshed.

I personally strive to get a minimum of 6-8 hours each night, otherwise I notice that I just can’t focus as well as I normally do. I’m also not as productive, get headaches and my eyes become strained and heavy.

If getting more sleep is an area you need to improve in, I suggest striving to get 7-9 hours of sleep and experiment with different lengths of sleep to see what works best for your body.

If you struggle with getting to sleep, or getting enough sleep due to waking up or insomnia, I suggest that you consult with your doctor with some tips & tricks that could help you.

 

11) Reduce Time on Social Media

If you want to live a happy and healthy life, stop spending so much time on social media.

Probably not a surprise for some of you but social media can be extremely detrimental to your mental health and happiness, especially when over-consumed. 

When over-used, social media can cause us to doubt ourselves and our self-worth.

This constant comparison game can cause lowered self-confidence and esteem, unhappiness and a whole spectrum of other negative emotions.

You must remember that social media is literally a filtered highlight reel of people’s greatest moments in life. Therefore, you’re not seeing the complete picture of what is actually going on behind the scenes.

I’ve had it myself where someone I was connected to (who always seemed to have their life together, had lots of friends and posted regularly about the good things in life) disclosed that they were actually suffering from depression and a gambling addiction.

I had no idea!!

The key message: be careful and avoid comparing yourself to others on social media. The life you see online is not usually the same as what is often going on behind the scenes.

 

12) Create a Morning Routine That Makes You Feel Awesome!

The final tip to live a happy and healthy life, is to build a morning routine that you love and fills your cup up.

Having a solid morning routine can give you more time to focus on the things you love and can help you to:

  • Take control back over your day
  • Train your mind to focus on the positive appreciate the small things
  • Start your day with something productive rather than waking up feeling lazy or drowsy due to snoozing your alarm
  • Get yourself into momentum for the day
  • Fill your cup up with things you love so you don’t feel deprived during the week
  • Fuel your mind with positivity
  • Affirm your vision, goals and beliefs
  • Grow into a bigger and better version of yourself because you are continuously evolving
  • Make progress towards your goals
  • Learn a new skill
  • Plan your day in advance so you can be proactive, rather than being reactive.
  • Enjoy and appreciate the present moment, rather than focusing on the day ahead

When building a morning routine, you should aim to create a routine that works in with your lifestyle and that you’re going to enjoy.

Create a morning routine to create a happy and healthy life

How to Create a Morning Routine to Live a Healthy & Happy Life Long Term

If you’d like some help and guidance to create your own morning routine, definitely take a look at the Journey to Happiness course.

In this 21-day course you will learn:

  • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
  • About natural remedies you can add into your weekly routine for stress relief
  • How to create your dream life and Identify areas of improvement
  • About the science behind what makes people truly happy from the inside out
  • How to create a meaningful vision board that can help to motivate you and keep you on track towards achieving your biggest goals
  • About Holistic health and why having a healthy mind, body and soul is critical for overall health & happiness
  • How to build a positive and unshakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up
  • About Meditation and why it can be beneficial for overall health, happiness and productivity
  • Gain insight into whole foods and how much sleep, exercise and water you should be having/doing each day.
  • How to build a killer morning routine in 21 days to improve health, happiness, life satisfaction and productivity.

Click here to learn more about the Journey to Happiness Course.

If you’re not quite ready to jump into the course, you can download the FREE Journey to Happiness Checklist here for a bit of a taste and to get you started.

This checklist gives you a summary of “what” to do to build an amazing morning routine, however in the complete course I teach you the “how”.

If you want to live a happy and healthy life, this is a great place to start!

 

Why Deep Breathing is Important for Meditation & Stress Relief

Why Deep Breathing is Important for Meditation & Stress Relief

Did you know that our breathing can actually lower the amount of stress hormones circling around our bodies?

Yep, that’s right!!

Deep breathing (also known as Diaphragmatic breathing) can help us signal to our bodies that we are safe.

This prompts our bodies to deactivate the Sympathetic Nervous System and activate our Parasympathetic Nervous System.

The Parasympathetic Nervous System is designed to bring our bodies back to a balanced and relaxed state and is responsible for calming our bodies so we can rest, digest and repair.

You can read more about how stress impacts these bodily systems here.

When it comes to deep breathing, the best way to master it is through regular practice.

 

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    The Benefits of Deep Breathing

    There are many health benefits of incorporating deep breathing into your day to day life.

    Some scientifically proven benefits include:

    • Help to get more oxygen to your brain which can help with focus and concentration  (1) 
    • Reduce stress and anxiety symptoms by promoting relaxation, and in some cases PTSD symptoms  (2) (3)
    • Can relieve Irritable Bowel Syndrome (IBS)  (4)
    • Improve sleep
    • Can reduce harmful physiological damage from chronic stress on the body (5)
    • Lowers your heart rate and blood pressure (6) (7)

    To remind yourself to breathe deeply it can be handy to set times in your day to do it.

    eg. During your morning meditation, at lunch on a walk, whilst driving in the car to work or even when sitting at your desk before a meeting.

    When doing deep breathing for the first time it can feel a bit weird…

    But it is SO GOOD for your body!

    It’s also a great technique to heighten the quality of your meditation, which is why it’s used at the beginning of meditation and yoga.

    You can also incorporate it alongside some other stress relieving activities and natural remedies for optimal results.

    Diaphragmatic Breathing (Deep Breathing) - Man breathing deeply

     

    Deep Breathing – The 4-7-8 Rule

    The 4-7-8 rule breaks down deep breathing into three memorable and easy steps.

    1. You breathe in deeply for 4 seconds (Breathe deeply into your belly, not your chest)
    2. Then hold your breath for 7 seconds and
    3. Breathe out for 8 seconds

    You then continue to repeat this process until you can start to notice you body relaxing and returning to state of balance.

    Personally, I find it helpful to rest my hand against my diaphragm, which is located just slightly above your belly button, as shown below:

    Resting your hand on your diaphragm can act as a reminder to breathe deeply into your stomach rather than your chest.

    You can recognise when you’re doing this process wrong because you’ll see your shoulders rising with each breath. An easy way to check this is to watch yourself in the mirror.

    Yes… I know sometimes this can feel a bit weird and awkward.

    But it’s the best way to see what’s really going on.

     

    Deep Breathing Tips for Newbies

    Apparently, we take up to 17,000-30,000 breaths per day!

    So, breathing is definitely not a new concept for most of you. Well, it shouldn’t be…. otherwise you may have another problem!

    The trick is to become more mindful of your breathing and extend your breaths over a longer period of time.

     

    Here are some additional tips that may help:

    1. Avoid breathing in too much, otherwise your lungs may literally explode by the time you’ve finished holding your breath.
    2. Ideally, when holding your breath, you should still feel comfortable and relaxed.
    3. If you start to feel light headed understand that this can be quite normal, but stop if needed or you feel like you may faint.
    4. The reason you could be feeling that way is because you are not breathing in enough oxygen compared to the amount of CO2 you are breathing out.

     

    Diaphragmatic Breathing (Deep Breathing) - Man breathing deeply

     

    How to Use Deep Breathing During Meditation

    Deep breathing is regularly used in meditation to help you relax and get yourself in the zone.

    Alongside the many other benefits of meditation, breathing properly can really help to improve your focus, mood, stress tolerance and blood pressure.

    Here are some basic steps you can follow to add deep breathing into your meditation practice (if you haven’t already).

    1. Find a quiet space
    2. Close your eyes
    3. Take a deep breath in for 4 counts (4 seconds)
    4. Hold your breath for 7 seconds (breathe into your stomach not your chest)
    5. Gradually, let go of the air and breathe out consistently for 8 seconds
    6. Repeat this process until you start to notice your body relaxing
    7. Return your breathing to a natural breathing rhythm as you begin your meditation practice

     

    Master Deep Breathing Through Meditation

    If you’d like to learn more about deep breathing and how to do it, we teach this and more in our Journey to Calm Meditation Course.

    Icon Journey to Calm Course

    If you’re not ready to start the complete 14-Day meditation course, you can learn about the basics of meditation with our FREE / Lite version.

    Get started with the Journey to Calm Lite Course, by entering your details below.

     

    Related Articles of Meditation for Beginners Series:
    10 Simple Tips to Find Greater Happiness in Life

    10 Simple Tips to Find Greater Happiness in Life

    Why is it that so many of us struggle with finding true Happiness?

    Regardless of the many wonders and joys in the world or even the things in our lives that are well and amazing, many of us trudge through our daily lives unfulfilled, sad and dissatisfied.

    We all want to find happiness….

    But it’s so easy for us to feel unhappy with ourselves, unhappy with those around us, unhappy with the jobs we have, dissatisfied with the direction of our lives and are always left wanting more.

    I know for me, unhappiness is usually a result of focusing on the wrong things and measuring my self-worth against others or material possessions that have no relevance to my value as a person.

    Maybe you’re doing something similar?

    Based on my experience, I was unhappiest when I was:

    • Working long hours in a job tI didn’t enjoy
    • Forfeiting my health for money
    • Time-poor and too busy to invest time in the things I truly loved
    • Spending my money on things that had little value or return, and
    • Taking key relationships for granted

    But it wasn’t really my fault. After all, that’s kind of what I was “taught” to do by people around me – colleagues, family, friends etc.

     

    Society Flaws

    Unfortunately, from a young age we’re all imprinted to strive for what society defines as “success” and “happiness” in life.

    We’re taught to chase money, wealth, fame, power, good looks and spend a lot of our time following other people’s lives on social media or TV, rather than living our own.

    But what if the system’s wrong? 

    The problem with all of these things is that none of them will make you happy on the inside, not in the long-term anyway.

    I can tell you from first hand…

    Large sums of cash in your bank account and a busy job DOES NOT = Happiness. 

    If you don’t know much about my turbulent story – here’s where you can get up to speed.

    Truly, a faster car, a bigger house, a pair of Gucci sunglasses, a promotion or even travelling the world, isn’t going to make you a happier person.

    No, no…

    Happiness comes from within and starts, first and foremost, with YOU.

    here’s 10 simple steps to help you bring more happiness into your life.

     

    P.S> If you’re more of a visual learner, you can check out what I cover in this article in the video below.

     

    10 Simple Tips to Help You Find Greater Happiness in Life:

     

    1) Be an Optimist

    Find the good in every situation.

    To live a life of happiness, it is key to see every experience as an opportunity to learn and grow.

    Even if it was unpleasant or frustrating at the time…

    Express gratitude. Appreciate all the amazing things and people you have in your life, the job you have, the house you live in, the food on your plate and the comfortable bed you’ll sleep in tonight.

    Regardless of your situation, there’s always someone who’s worse off than you, and who’d dream to live even ONE DAY in your shoes.

    Given the overwhelming number of people living in poverty every day, take a moment to pause, take a breath and smile. Trust me, you’re doing just fine. All will be ok.

     

    2) Live with Meaning

    Find your life’s purpose.  

    Those who truly find happiness in their lives know their skills and their strengths.

    They deliberately build their lives around activities which allow them to use these skills, and for the greater good.

    Consider your strengths and the activities that make you truly happy.

    And by happy… I mean warm, lit up and beaming from the inside out!

    For example, do you love:

    • Teaching?
    • Helping others?
    • Going on hikes in nature?
    • Being creative?
    • Writing?
    • Learning?
    • Seeking new adventures?

    It can be a massive happiness booster to add some of these activities into your weekly routine.

    Schedule time in your diary for your passions. Even if it’s just for 30 minutes a week.

    Seeing gradual progress towards these achievements will be intrinsically rewarding and is a key factor in finding true happiness.

    It also gives you greater purpose and direction in your life which will make you feel awesome.

     

    3) Never Stop Learning

    Maintain an open mind.

    In life, there’s no such thing as being too educated, too wise, too kind, too loving or too travelled.

    As humans, we are fluid and adaptive beings. We love to evolve and grow from newly acquired knowledge and experiences.

    That is why you must use each day to learn something new and STOP playing everything so safe!

    Yes, I know

    Stepping outside of your comfort zone can be scary. But once you do it, you will feel a new sense of empowerment unlike anything else you’ve experienced before.

    Find new ways to challenge yourself, take risks and step outside of your comfort zones.

    Learn from mistakes and failures and embrace new experiences and opportunities.

    Seeing progress towards our goals or even growth within ourselves, are some of the greatest sources of true happiness.

    Happiness in Life is to Never stop Learning

     

    4) Live in the Now

    Stop to smell the roses.

    Many become so tunnel-focused on achieving future goals that they forget to embrace and appreciate the now. I myself, I have been guilty of this.

    Take time out of your day, every day, to appreciate your surroundings.

    It could be as simple as:

    • Taking a moment to notice the vastness of the blue sky above you
    • Smelling the fresh scents of your neighbours flower garden
    • Listening to the sounds of birds chirping in the trees
    • Observing the diversity of people’s fashion as they pass you on the street, or
    • Listening to your favourite song one more time
    • Admiring the size of city skyscrapers as you commute to work.

    If you don’t take a moment to stop and live in the moment, you’ll miss all the small things that make life so great.

    Make the most of each day, every day. This will help you to find happiness, even from the small inconsequential things.

    Here’s 5 simple ways you can be more mindful during your day.

     

    5) Find Happiness Through Meditation & Mindfulness

    During your week, it’s important to take a moment to clear your mind.

    Meditation is a great way to bring your focus back to the present.

    When you focus on the present moment, you are much more likely to feel centred, happy and at peace. Meditation and mindfulness can help you with this.

    And no, you don’t need to be a “pretzeled” yogi or a Buddhist monk to reap the health benefits of meditation. Anyone can engage in meditation exercises… even if it’s just for 5-10 minutes each morning.

    When practiced regularly, meditation can help to reduce negative thoughts, anxiety, stress and depression and increase feelings of peace, calmness and serenity.

    If you’ve heard about meditation and are curious to learn more about it, sign up for our Free introductory meditation e-course below.

     

     

    6) Be Kind to Others & Yourself

    This one is pretty simple. Just be nice!

    You don’t have to be an angel or saint 100% of the time. Just be more respectful and kind to those around you.

    Doing nice things for people can trigger feelings of happiness by making us feel warm and fuzzy due to the natural dopamine (happiness hormone) release we get from doing so.

    Volunteer your time, help others and be giving.

    They may not always return the favour or physically show their appreciation, but you’ll reap rewards in the long run, even if it’s just good Karma.

     

    7) Nurture Your Body Properly

    Your body is your temple and you only get one.

    Instead of treating your body like a rubbish bin, fuel it with nutritious and healthy whole foods.

    Engage in regular exercise (even if it’s just a 30-minute walk on your lunch break) and strive to get the 7-9 hours of sleep that your body needs for optimum performance.

    This will make you feel good on the inside and look great on the outside.

    When you feel run down or sick, give you body a chance to rest, repair and recharge. Even if it means not getting that one last task done and ticked off your to do list.

    Self care is so critical, especially if you’re a high-achiever and tend to push yourself to burn out.

     

    8) Appreciate You for You

    Learn to love yourself as you are.

    Each of us has our own quirks and insecurities. It’s how you manage and respond to these insecurities that will determine whether you thrive or self-destruct over time.

    You have 3 options. You can either:

    1. Choose to hate yourself or that part of your body; putting yourself down each time you look in the mirror over something you cannot change.
    2. Take action to make a change. If you’re overweight, go to the gym and start eating properly.
    3. Accept it and move on. Identify all the other characteristics that you love about yourself. Maybe you have great hair? A killer smile? A kind and loving heart? A natural wisdom about the world?

    We’re all different and have unique features and personalities. Embrace it!

    Accept yourself as you are – flaws and all.

    Be grateful for what you do have rather than stressing about the things you don’t.

    No one is perfect – so why are you trying so hard to be?

    Nurture Relationships to feel a greater sense of happiness

     

    9) Cherish Your Relationships

    Relationships are one of the biggest sources of happiness in our lives.

    Yet in our busy society, we become so easily caught up with other responsibilities that we neglect those around us.

    In the pursuit of money, fame and fortune many of us overlook the needs of our family and friendships. If managed poorly it can lead you to a very depressing place.

    To be happy, you must focus on surrounding yourself with a supportive circle of family and friends, a loving relationship and a thriving social life.

    Cultivate and build connections (no, not through Instagram or Facebook), but actually in person.

    By doing so, you will experience greater levels of joy, attract higher quality relationships into your life and satisfy your sense of belonging.

    Rid yourself of pessimists or gossipers.

    Disconnect from people in your life who make you feel bad, unworthy or unconfident.

    Instead, make a conscious effort to spend quality time with happy people, family and friends who make you feel good, support and encourage you and take delight in your good fortunes.

    In return, offer them the same.

     

    10) Be Resilient 

    Learn and grow in the face of challenge.

    When you get smacked down in life, remember…. life is a rollercoaster.

    Don’t let it get you down.

    Instead, rise up from failure, take on new challenges and adapt readily to change.

    Stop taking things so seriously (as I used to). The truth is that you can’t control everything or have your way all the time (even though I used to wish we could).

    Sometimes, life can push you down a different path which can be scary, or even exhilarating.

    So ease up tiger!

    Let your hair down every now and again and enjoy the ride. All will work out in the end.

     

    For me, these 10 things have had a significant impact on my life.

     

    I hope for your sake, that they have helped trigger even just ONE NEW IDEA on how you could do something differently. ONE SMALL THING you could change in your life to be a happier and healthier you.

    If you need help with creating a life you love and that lights you up every day, I can help!

    We’ve designed a course to specifically help you to become a happier and healthier you in 21 days.

    You’ll learn how to improve all aspects of your life (physical, emotional and mental health) and how you spend your time.

    I’ll teach you a simple routine to maximise results each day, so you can make progress towards your biggest goals and start you day with the things you love and that make you feel amazing (rather than forcing yourself out of bed each morning).

    Introducing….

    The Journey to Happiness Course!

    Journey to Happiness Course

    Inside the Journey to Happiness course you’ll learn…

    • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
    • About natural remedies you can add into your weekly routine for stress relief
    • How to create your dream life and Identify areas of improvement
    • About the science behind what makes people truly happy from the inside out
    • How to create a meaningful vision board that can help to motivate you and keep you on track towards achieving your biggest goals
    • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up
    • How to build a positive and unshakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
    • About Meditation and why it can be beneficial for overall health, happiness and productivity
    • What Holistic health is and why having a healthy mind, body and soul is critical for overall health & happiness
    • Gain insight into whole foods and how much sleep, exercise and water you should be having/doing each day.
    • How to build a killer morning routine in 21 days to improve health, happiness, life satisfaction and productivity.

    Click Here to Learn More About the Course

     

    If you’re not ready to jump into the complete course right now, get started with our FREE Journey to Happiness Checklist.

    With the checklist, you won’t receive as much value or guidance compared to the course, however it will give you insight into a list of activities you can do each day to live a happier and healthier life.

    Think of it as a mini small sneak peak inside what is covered in detail in the Journey to Happiness course.

    Enter your details below to get sent your free Journey to Happiness Checklist:

     

    How I Use a Whole Food Diet to improve Holistic Health & Wellness

    How I Use a Whole Food Diet to improve Holistic Health & Wellness

    Holistic Health is becoming a very popular topic these days.

    With many researchers realising the importance of having a healthy mind, body and soul for optimum health and happiness.

    But holistic health, starts first and foremost with having a rich, simple & convenient whole food diet..

    You can read more about the benefits of being healthy holistically here.

    So the question is, what are you putting into your body?

    Ever had one of those days where you’ve been feeling so stressed that:

    1. You’ve hardly eaten anything throughout the day and you’re body feels like it’s running off adrenaline?
    2. You’ve eaten way too much and your will power went out the window?
    3. You’re just so tired and run down, you cbf doing anything – let alone cooking or eating a healthy meal? (A quick Maccas run may be on the cards!)

    If you’ve experienced any of the above, guys I can tell you first hand – I’ve been there!! Maybe not the maccas run part….but the rest, 100%.

    The Power of a whole food diet for holistic health

    The problem with these stress-related eating habits is that they often make us feel additional guilt, frustration, disappointment or absolute exhaustion during our day.

    They can also lead to many health problems including weight gain, weight loss, fatigue and burn out.

    Although I’ve always been a health-conscious person, I’ve often struggled with afternoon cravings, snacking and grazing on things I shouldn’t throughout the day.

    I’d use food as my comfort – leading to emotional eating and rewarding myself with food. As you can imagine this did not bring some healthy habits into my life…

     

    Because of my poor eating habits I was:

    • Hitting the 3pm slump (my eyes would start shutting, concentration went out the window and I’d find myself starting to fall asleep at my desk)
    • Craving sugar to get me through the day, so would have a chocolate bar or something sweet to get me by
    • Gaining weight and didn’t know why…
    • Crashing at night, but still tired in the morning. 

    Then, I was introduced to the concept of whole food nutrition and portion sizes.

    Geeeez my world changed…

     

    The key things I’ve noticed since:

    • I lost that extra 4kg I couldn’t seem to get rid of
    • My afternoon sugar cravings reduced
    • I have so much more energy to do all the things I want and need to do during my week
    • My sleep quality is better
    • I crave healthier foods and water (instead high sugar, salty or high carb foods).
    • I don’t experience the mid-arvo crash anymore
    • My head isn’t as cloudy and foggy
    How did I do it?

    Well that’s exactly what I’m going to be talking about at the end of this article.

    The power of whole food nutrition and eating a rich whole food diet can truly change your life!! 


                                                                   

    What are Whole Foods?

    Compared to caveman days, we now have access to such an amazing array of different foods. Almost anything you like is right at your fingertips.

    Just go to a super market these days and the choice is incredible!!

    There’s isles selling you all kinds of food – from healthy fruits, nuts and vegetables to numerous brands of chocolate, lollies and chips – can we even call that food?

    But although we’ve gained access to almost any kind of food that our heart desires, research is starting to reveal that keeping things simple and getting back to basics (like we did a hundred years ago) may actually be the best way to go…

    That’s where the term “whole food” comes in.

    A whole food is simply a food that is as close to its natural state as possible. It is often unprocessed and unrefined before eaten and doesn’t usually contain additives like salt, fats, sugar or other preservatives (1)

    Many of them can be found in your garden or your nearest shop including:

    • Whole grains (eg. Brown rice)
    • Beans & legumes
    • Fruits & veges
    • Nuts
    • Lean unprocessed meats (eg. Chicken breast, salmon)

    Some examples of eating a whole food versus a processed food:

    • Eating an apple rather than an apple flavoured roll up.
    • Having a handful of unsalted nuts rather than a honey coated mixed nut bar.
    • Eating a baked potato rather than a pack of honey soy chicken chips
    • Having a smoothie / juice rather than a chocolate flavoured milk or Redbull soft drink.

     

    A little tip you may find useful (as I know how much it helped me), is sticking to the outer isles of a super market when you do your weekly grocery shop.

    In many cases, most of the highly processed foods are located within the inner isles whereas fruits, veges, nuts, meats and most other whole food ingredients can be found on the outer.

     

    Why a Whole Food Diet is Good for Holistic Health

    Nutritional research consistently shows that a balanced diet of fruits, vegetables, grains and legumes brings numerous health benefits.

    A diet of minimally processed foods that are close to nature and predominantly plants is linked to:

    • Improved holistic health and wellbeing
    • Improved psychological & mental health
    • Disease prevention and a reduction in chronic illness
    • Healthy weight loss

    The reason that whole foods are more beneficial to our health compared to other foods is because they retain their fibre and contain a plethora of phytonutrients in their natural form. These nutrients are often removed from processed foods.

    Healthy eating is considered one of the best things you can do to live a happy and heathy life because it can prevent:

    • Heart disease
    • High blood pressure
    • Type 2 diabetes
    • Mental health issues & psychological distress
    • Memory deterioration
    • and some types of cancer

    Some research reveals that eating a whole food diet can even improve psychological well-being, happiness and life satisfaction.

    This is a big part of what we call “holistic health” – being happy and healthy, inside and out.

     

    Are You Eating a Good Whole Food Diet?

    Despite many are aware of having fruit and vegetables in their diet, most adults (particularly men, young adults, and those living in poverty) consume insufficient amounts.

    Several US studies have revealed that only 9-12% of American adults meet the recommended servings of vegetables and fruits each day.

    In addition to this, eight out of ten Americans were found to fall short in eating all the colours of the rainbow –  especially for purple/blue foods (88% of people neglected to meet their daily serving).

    The current recommendations for intake are generally 1.5-2 cup equivalents of fruit and 2.5-3 cup equivalents of vegetables daily. But keep in mind this can vary depending on age and gender.

      

    Eating all colours of the rainbow for Holistic Health

    The Importance of Eating All Colours of the Rainbow

    Did you know that different coloured foods have been proven to have different health benefits to the body?

    This is why so many leading health organisations including the American Institute for Cancer Research, the American Heart Association and the USDA Food and Nutrition Service advocate for eating a whole food diet containing all colours of the rainbow.

    And NO, by rainbow I don’t mean eating a fruit flavoured roll-up or a bowl of tri-coloured ice cream.

    Here’s a brief list of how different coloured whole foods benefit our health. 

     

    1) Red foods for inflammation & immunity

    Red foods have been found to contain high levels of:

    • Antioxidants
    • Anti-inflammatories
    • Immune modulating nutrients
    • Vitamin C

    Associated Health Benefits of red whole foods include prevention of:

    • Cancer
    • Neurological abnormalities
    • Cardiovascular diseases
    • Diabetes
    • Obesity
    • Immunological disease

    Red food examples:

    • Fruit: Strawberries, Tomatoes, Watermelon, Apples, Cherries, Cranberries, Pomegranate, Raspberries
    • Veges: Beetroot, Capsicum
    • Other: Rosehip

     

    2) Orange Foods and Reproductive health 

    Orange foods have been found to contain high levels of:

    • Vitamin C
    • Antioxidants
    • Carotenoids

    (Similar to the red foods mentioned above).

    Associated Health Benefits of orange whole foods include:

    • Improved Reproductive health
    • Heightened Ovarian function and male fertility
    • Improved Progesterone synthesis (female hormone)
    • Reduced risk of insulin resistance
    • Improved endocrine system functioning
    • Prevention of ovarian, breast and prostate cancer

    Orange food examples:

    • Fruit: Citrus Fruits (mandarins, oranges, tangerines etc), Papaya, peaches
    • Veges: Carrots, Sweet Potato
    • Other:

     

    3) Yellow Foods and Digestion & Gut Health

    I guess it kind of makes sense given all the information out there about lemon water aiding digestion and metabolism.

    Yellow foods have been found to contain high levels of:

    • Bioflavonoid constituents

    Associated health Benefits of yellow foods include:

    • Heightening the function of the gastrointestinal tract and digestive system
    • Improved gut health & microbiome due to the pH levels (more acidic)
    • Reduce ulcers
    • Detoxify the gut and intestines
    • Prevention of gastro-intestinal disorders
    • Reduce nausea, vomiting and Irritable bowel syndrome (IBS)

    Yellow food examples:

    • Fruit: Lemons, Citrus, Pineapple & Banana
    • Veges: Squash, Ginger
    • Other:

     

    4) Green Foods and Heart Health

    Green foods have been found to contain high levels of:

    • Vitamin K
    • Magnesium
    • Potassium
    • Naturally occurring nitrates and folate

    Associated health Benefits of green foods include:

    • Improved Heart Health
    • Reduced risk of hypertension
    • Heart Disease & stroke prevention

    Green food examples:

    • Leafy Greens (salad leaves) – bok choy, spinach, spirulina
    • Veges: Broccoli, Zucchini, Peas, Brussel Sprouts, Beans, etc

     

    5) Blue-Purple Foods for Cognition & Cell Health

    Blue foods have been found to contain high levels of:

    • Polyphenols
    • Antioxidants

    Associated Health Benefits of blue whole foods include:

    • Improved mental health, cognition & mood
    • Lowered cholesterol
    • Improved memory function
    • Reduced inflammation
    • Improve cell survival and neuroplasticity
    • Reduce the growth and spread of cancer cells
    • Reduce the clumping of platelet in our blood

    Blue food examples:

    • Fruits: Blueberries, Grapes
    • Veges: Eggplant, dark leafed vegetables

     

    As you can see, having a rich whole food diet of coloured fruits and vegetables is so important for holistic health.

    But the problem isn’t availability, sometimes it just gets hard to remain consistent.

    There’s so much contradicting information out there when it comes to diet, so no wonder we’re all so confused about what to eat in order to be healthy.

    There are also times where we don’t always have enough time to write out a complete shopping list of all the different whole foods we need, or even have the extra money to buy organic all the time.

    An easy and convenient way around this is to get yourself a good quality whole food nutraceutical.

    In addition to eating a plant-based and whole food diet, these whole food capsules have helped me to bridge the gap between the nutrients my body needs and the I’m actually getting from the food I eat.

    In reality, most of us are in the position where we are not eating the levels of nutrients that we should be eating.

     Whole food capsules for Holistic Health

    The Power of Taking a Whole Food Supplement

    The amazing thing about taking a whole food supplement is that it contains active whole food concentrates that deliver broad spectrum nutrition to heal the whole body.

    The capsules that I use are the most research product of its kind! To date there are over 35 peer-reviewed studies that have found that Juice Plus supports:

    • Healthy gums
    • Improved heart health and cardiovascular wellness
    • A strong immune system
    • Protects DNA
    • Reduced oxidative stress (from regular exercise, stress and ageing)
    • Systemic inflammation (due to injury/illness)
    • Skin health and appearance

    The capsules are said to contain 12,544 known nutrients to date.

    Say what!!!! I didn’t even know that that many nutrients existed. #novicelife.

    What I love about these capsules versus a lot of the crap mineral and vitamin supplements out there is that they contain active nutrients and enzymes.

    They are also absorbed into the gut and detectable in the blood stream within 7 minutes of ingestion, unlike many other mineral and vitamin supplements.

    Thank Christ!! I hate that yellow coloured disco wee that you often get from other mineral and vitamin supplements because a lot of the minerals and vitamins are just excreted and not even absorbed into the body.

    It’s a really easy and simple way for you to boost your daily nutrition (macros & micros) especially when busy and you don’t have time to think about your food.

    Here are some of the ones I take and the scientifically proven health benefits:

     

    1) Whole Foods in a Capsule

    Given what research reveals about the importance of a rich whole food diet, an easy and convenient way to flood your body with this plant-based nutrition is to take a whole food supplement.

    These whole food capsules contain over 33 different whole foods to help boost your nutrition including:

    • A Vegetable blend with carrot, cabbage, Kale, Rice bran, Broccoli, Beetroot, Garlic, Tomato, Parsley, Spinach, Lemon Peel. It is amazing as a mineral support giving you many essential minerals that your body needs for support.
    • A Fruit blend with Apple, Pineapple, Peach, prune, Orange, Cranberry, Mango, Beet, Acerola Cheery, Date & Lemon Peel. This helps you flood your body with an array of essential vitamins.
    • A Berry Blend with grape, raspberry, bilberry, blueberry, cranberry, pomegranate, black current, blackberry, elderberry, artichoke and cocoa. This is a great antioxidant support for your immune system.

    They are also Vegan, gluten-free and nonGMO – so can be taken by pregnant and breast feeding mummas.

    Whole food capsules + Omegas for Holistic Health

    Health Benefits Backed by Science:

    • Improved energy
    • Improved detoxification of the body
    • Reduces Systemic Inflammation
    • Strengthened Immune Health & Reduction in cold / flue symptoms
    • Improved Nervous System Health & Brain Function
    • Reduces the impacts of oxidative stress in the body (from stress, exercise etc) that can cause ageing and cell damage
    • Decreased gut inflammation & IBS
    • Improved skin appearance
    Other Associated Health Benefits include:
    • Reduced cravings
    • Promoted hormone balancing
    • Improved Sleep

    Did you know, it can take 120 days for the blood cells in your body to renew?

    This means that in your first 120 days of taking the capsules, your body starts to focus on removing toxic build up and waste. In the second 120 days, your body is able to focus its attention on healing the body from the inside out which is critical for holistic health.

     

    But, how are they different to a traditional multi-vitamin?

    Whole food Nutraceutical

    • Has a nutrition label (is a whole food product)
    • Is non-GMO (no genetically modified ingredients)
    • They are bioavailable – readily absorbed into the body and enters the blood stream within minutes
    • Floods your body with an array of active micro nutrients (minerals, vitamins and antioxidants) and living enzymes (just like the original food source)
    • Ingredients are protected from heat and extreme temperatures to preserve their nutritional value
    • There is science and peer-reviewed research to back them up

    Click here to learn more & buy the Whole Food Capsules

    ** Note current prices are in USD, but can be changed to AUD or your relevant country using the “world” symbol button on the top right.

    Multi-Vitamin

    • Contains a supplement label, it’s not food. It is synthetically made with isolated supplements
    • Often made in a laboratory-like setting
    • May be genetically modified depending on the ingredients
    • Often these vitamins are not readily absorbed by the gut, and a lot of the vitamins end up being discarded (yellow urine).
    • Often the vitamins and minerals are heat treated which denatures them (they become less active and effective)
    • Little scientific evidence or clinical trials to back up the claims made

    These whole food capsules are a great way to support your holistic health journey and a diet rich in whole foods. 

     

    2. Whole Food in a Shake (Plant-based)

    Not good at swallowing capsules? Try the whole food shakes.

    Although you can empty the content of the whole food capsules into a smoothie or sprinkle on your breakfast, you can also get a good dose of whole foods from a shake.

    The shake is great from a macronutrient perspective – fats, carbohydrates and proteins.

    Although, these plant-based shakes are not designed as a meal-replacement or protein shake, some do use them in this way. As an example, they’re great as an ingredient in a breakfast smoothie!!

    The plant-based proteins in these whole food shakes cover all of the amino acid chains. That way you know you’re getting all the protein you need within one scoop, without needing a meat source.

    Ewww imagine meat in a shake – I’ll just disappear for a moment as a vomit. Just kidding!! But seriously…

    The shake also contains several plant-based carbohydrates (eg. amaranth, quinoa and millet) and superfood vegetable concentrates such as broccoli, alfalfa sprouts, radish sprouts, pumpkin, pomegranate, spirulina, yucca and mushroom.

    If you have them on the regular, the shakes are great for overall gut and digestive health.

    Whole food shakes for Holistic Health

    Health Benefits of the Whole Food shakes

    • Improved Digestive Health
    • Lowered cholesterol
    • More stable blood sugar levels
    • Reduce sugar cravings during the day
    • Can lead to weight loss, due to reduce cravings
    • Can help to promote muscle growth post-workout

    Click here to learn more & buy the Whole Food Shakes

    ** Note current prices are in USD, but can be changed to AUD or your relevant country using the “world” symbol button on the top right.

     

     3) Plant-Based Omegas

    Did you know that fish don’t actually make omegas? They actually get their omegas from their food source (algae). As do we!

    Omegas are important for holistic health given they offer so many different benefits for our bodies because they support a wide range of bodily functions and systems. 

    What I love about these plant-based omegas are that they provide you with a pure and more sustainable source of Omega 3 essential fatty acids.

    They also contain omegas 5,6, 7 and 9 from other plant-based sources including pomegranate seeds, sea buckthorn berry, raspberry seeds, tomato seeds and safflower oil.

    The omega oils are cold pressed, so are not denatured by heat. They are also free from contaminants or pollutants. This is because the algae is grown in a controlled environment NOT the open ocean ensuring the oils are of the highest quality.

    Most fish oils are exposed to heat and light which damages the oils. Often they are not from controlled environments so can contain elements of mercury and pollution.

    plant based omegas for holistic health 

    Key Health Benefits of the Omegas:

    • Improved eye, brain and heart health
    • A good source of Vitamin E
    • Improved memory and blood flow to the brain
    • Reduced muscle & joint inflammation (eg. Osteoporosis and post exercise muscle soreness)
    • Improved skin quality
    • Reduced IBS symptoms
    • Increased hair health and nails
    • Helps regulate heart beat and blood pressure

    The DHA component of omegas has also been linked to lower susceptibility to depression, Alzheimer’s disease. 

    Click here to learn more & buy the Plant-Based-Omegas

     

    In Summary,

    Holistic health relates to having a healthy mind, body & soul. This starts first and foremost with having a rich, simple & convenient whole food diet..

    Getting yourself a whole food supplement can be a great way to go, whether you already eat healthy or need to get some additional whole foods into your system when you don’t have a lot of time. 

    Now, these products aren’t exactly cheap compared to some of the low grad multi-vitamins, but you get what you pay for.

    Trust me, I’ve learnt the hard way…with many unused vitamin and mineral bottles in my fridge and me feeling no different than before taking them.

    The way I like to look at it is that compared to what you’d pay trying to shop for all those ingredients, they are extremely convenient and affordable.

    Great for busy women who are happy to invest that little bit extra into their health, want to save time and aren’t big on cooking or shopping for that matter.

    You can also rest assured that they are:

    • Made with the highest quality ingredients
    • Vegan
    • Non-GMO
    • Farmed in the finest top soil conditions
    • Not sprayed with pesticides or other chemicals.

    You definitely know you’re getting quality, which is awesome.

    So there you have it, a simple and easy way I have managed to get more whole foods into my diet and improve my health and energy through a convenient whole food supplement.

    Hopefully, you now also have a greater insight into holistic health and why a rich whole food diet is critical for optimum health and performance.

     

    How to Remove Hidden Toxins from Your Body

    How to Remove Hidden Toxins from Your Body

    Did you know that we put toxins and chemicals into and on our bodies every single day?⁠

    From the food we eat, the products we use on our skin (makeup, perfume and soap) the pharmaceuticals we use and much more…

    These toxins can impact our:⁠

    • Overall health⁠
    • Digestive system
    • ⁠Endocrine system (hormones)⁠
    • Daily productivity⁠
    • Skin breakouts ⁠
    • Sleep quality and ⁠
    • Immune system!⁠

    As part of our 6 week mini program inside the Healthstyle Emporium, we learnt so much gold to help us eliminate toxins from our bodies and our environment!⁠

    Here are 2 types of toxins that could be poisoning your body.

     

    1) Emotional Toxins (Stress & Anxiety)

    Did you know that stress and anxiety are some of the biggest toxins we have circling around our bodies, and impact many of our bodily systems.

    ⁠Being constantly on edge, stressed or anxious (whether it be your job, a toxic relationship, etc) can reduce the effectiveness of your:⁠
    – Metabolism⁠
    – Digestive system⁠
    – Reproductive system and⁠
    – Sleep.⁠

    Heightened cortisol and adrenaline levels in our bodies can also lead to weight gain, fat storage and also big mood swings & exhaustion. ⁠It can also create havoc for our hormones.

    Related Articles

     

    So the question is:

    Are you in tune with your body? Do you allow time to unwind and relax? 

    ⁠⁠If you need help in these areas or would love to learn more about⁠
    – Nutrition & eating better⁠,
    – Mindset⁠,
    – Exercise,⁠
    – Stress⁠,
    – Hormones & Women Cycles⁠,

    If you’d like to lear more about nutrition, mindset, exercise, stress, hormones and women cycles, enter your details below so you can learn more about the program.

    Take one step closer to being a happier and healthier version of you.

     

    Related Articles:

     

    2) Chemical Toxins (Products) 

    It’s crazy to think how many products we put into and on our bodies without even taking a second to think about how they could be impacting our health.

    Are you conscious of what you put into your body each day?

    Are you selective of the foods you eat?

    Do you know what ingredients are in your makeup, perfume, soaps or moisturisers?

    FOOD

    Contrary to what many of us believe, there are various types of “food” that can be harmful to our health.

    Some foods contain toxins including packaged and frozen meals with preservatives, fresh produce that has been sprayed with pesticides / chemicals and foods that contain lot of added fillers and ingredients.

    The problem is that when consumed on a daily basis, these foods are not good for our health. They fill our bodies with unnecessary toxins which can take quite some time to eradicate.

    When I was travelling, I was so surprised at the number of backpackers who live of 2-minute noodles & cereal ? Although it’s convenient, it really doesn’t give our bodies the nutrition it needs.⁠

     

    SKIN

    Did you know?

    • Our skin is our largest bodily organ?
    • And just like our gut, it absorbs everything you put on it?⁠

    This is why it is so important to consider what you are also putting on your body.

    Soaps, moisturisers, deodorants, makeup, fake tan, perfume and sunscreen can contain various chemicals and toxins that we’re not even aware about. ⁠

    It can be worthwhile checking the ingredients of the products you use regularly and ensure that majority of the ingredients are nature or not harmful if absorbed.

     

    CLEANING PRODUCTS

    What products do you use to clean your house?

    – Do you use enviro friendly products?⁠
    – Do you use natural products?⁠
    – Do you use traditional household products?⁠

    A little tip I learned was to mix a dash of white wine vinegar with some water & a drop of lemon essential oil, rather than using pre-made home cleaning products.⁠ I’m definitely going to give that one a try!!⁠

    PHARMACEUTICALS / PILLS

    When you’re feeling sick, what do you do?

    Do you:⁠
    – Pop a Panadol or aspirin?⁠
    – Use the healing properties of foods, herbs & spices?⁠
    – Go to your doctor for a case of antibiotics?⁠

    All of these things are so important to consider, because they do impact your overall health and well-being.

    From weight gain to digestion, hormones and our skin – toxins can be harmful to the normal functioning of our bodies.⁠

    Related Articles

     

    How You Can Removing Toxins from Your Environment & Start Living a Healthier Life

    • Need to start making some changes to your current lifestyle?
    • Want to become a happier and healthier version of you?
    • Want to live longer so you have more time for your family or loved ones?
    • Wish for more energy to give more love and happiness to those around you?

    If you’re feeling a need to focus more on your health right now, but are unsure of how or where to get started, I can help.

    As a wellness coach inside the Healthstyle Emporium, I can connect you with some amazing tools to help you on your health and wellness journey.

    You’ll gain access to healthy recipes (vegan, vegetarian & mainstream), exercise guides, meditation guides, self-love challenges, education health webinars, yoga for beginners, DIY skin / face masks, your own whole food nutritional pack and much more.

    Flooding your body with a wide range of whole food nutrition every day and reducing the toxins you put into your body is so important.

    Doing so will help you to bridge the gap between the nutrition you’re getting from your food and the nutrition our bodies actually need for optimum health and performance. It will also give you’re body a break from all the nasties, so that it can focus it’s energy on the good.

    If you’d like to learn more about the Healthstyle Emporium and how to get started, enter your details below:

    6 Types of Self Care for Stress and Anxiety Relief

    6 Types of Self Care for Stress and Anxiety Relief

    Mmmm Self Care. A phrase that makes some squirm with discomfort and others sigh with feelings of joy, relief and contentment.

    Each persons definition of “Self Care” can vary, but regardless, it is something that we really can’t live without.

    Self Care not only helps us to reduce stress and anxiety but can also promote greater happiness by giving our bodies time to refresh, re-energise and recover during the week. This in turn, enables us to perform at our optimum each and every day.

    Given our busy schedules, it can sometimes be easier to convince ourselves that we’re “fine”, that we don’t have time for self-care, or that we’re “superhuman”. Yet, it’s during these times that we often need self-care the most.

    Self Care Ideas - 6 Types of Self Care for Stress and Anxiety

    Self Care Ideas – 6 Types of Self Care for Stress and Anxiety

    Despite what some may think, self-care is not an act of being “selfish” or neglecting family or other responsibilities. Nor should you feel guilty about taking some time out to spoil yourself.

    Self-care is about looking after yourself and your well-being in the right way so you can perform at your best in all areas of your life. 

    It also helps to ensure that your internal resources aren’t depleted so you have the energy to reach out and help others when in need.

    After all:

    “You can’t pour from an empty cup!”

    Whether you’re in need of some physical, emotional, spiritual, intellectual or social love and nurturing, or even just something that stimulates your senses, there are many different self-care ideas you can try.

    The main thing I suggest is to strive for a balance between all 6 types of Self Care.

    1. Self-Care Ideas for Your Senses

    Humans are extremely sensual beings.

    It’s amazing how powerful certain smells, sounds, tastes or sights can be, especially when it comes to impacting how we feel emotionally. They can even trigger certain memories which impact how we perceive the world around us.

    Indulging your senses and pampering yourself from time to time is an important self-care strategy to promote relaxation and reduce your stress and anxiety levels.

    It can also help you to live in the present, instead of constantly worrying about the future or the past.

    Here are some self-care ideas to treat your senses:

     

    Touch, warmth & comfort

      • Enjoy a peaceful bath with candles, essential oils, calming music and even some Epsom Salts (which can help to reduce muscle tension).
      • Visit a Sauna or enjoy a relaxing spa session
      • Get a massage or facial. Or even invest your time in doing a DIY face mask or painting your nails.
      • Go shopping and buy something you look f.a.b.u.l.o.u.s in

    Flavour

      • Treat yo’self with something delicious! – Maybe some chocolate, ice cream or a cheeky glass of wine to satisfy your palate
      • Enjoy a cosy mug of herbal tea – Chamomile tea, Peppermint tea or tea with Lavender can be some great options

    Smell

      • Burn your favourite candle, incense or essential oils
      • Buy yourself a bouquet of flowers to light up your room

    Sight

      • Turn off the lights in your room, and watch your Himalayan Salt Lamp flicker graciously in the background.

                     Related: Here’s 5 things you should now about salt lamps before you buy one.

      • Go on a walk in a national or local park and enjoy breathing in some fresh air as you observe all the beautiful nature and animals around you.
      • Watch your favourite movie

    Sound

      • Listen to a song you love. Sing and dance along in the car even if someone spots you whilst stopped at the traffic lights – Yes, we’ve all been there!!

     

    If you’d like to gain insight into some other daily habits that can help you to live a more organised, productive and happy life, ensure to download your FREE Daily Happiness Checklist by entering your details below:

     

     

    2. Self-Care to Deal With Emotions

    As humans, we naturally experience a large spectrum of emotions.

    This is why it’s important to take the time to listen to and become aware of what’s going on in your head and what emotions you’re feeling. This is key for general health and well-being. 

    By identifying your triggers and tuning in to your emotions, you will gain great insight into what makes you sad, angry, anxious and happy.

    It’s never healthy to bottle up your emotions – trust me I know! This used to be my strategy… But, I can tell you now, it’s not healthy and doesn’t work long-term.

    Here are some Self Care Ideas to help you healthily cope with your emotions and reduce stress and anxiety levels:

    Spread Happy Vibes

    • Get started with Meditation or Yoga.

             Learn how to meditate for even just 5 minutes a day.

    Adopting a positive mindset and engaging in positive self-talk rather than focusing on the negative can have amazing benefits for your mental health and wellbeing, and help to overcome limiting beliefs.

    • Clean and declutter your house

    There’s nothing better than a good cleanse and the smell of cleanliness. It will also help you to feel in greater control of your life.

    • Sing and dance along to your favourite song with no cares in the world!

     

    Rid Yourself of Negative Energy

    • Release emotions through creative activities and hobbies (Eg. Art, Cooking, Singing or Playing a musical instrument)
    • Get into writing.

    Some people find writing in a journal can with their ability to express what they’re feeling or thinking. Get it out of your head and on paper! This will help to put things into perspective and understand what’s really going on.

    • Go for a walk to get some fresh air
    • Create a safe haven like a meditation room, where you can let go and relax.
    • Engage in regular exercise to release negative emotions and release endorphins.
    • Watch a sad movie and cry it all out
    • Learn to say no

    It’s ok to say no to people sometimes. Saying yes to everything requested if you will only result in additional stress or burn out. If your initial response to something isn’t “Hell yeah!”, then say no.

     

    “Rest and self-care are so important. When you take time to replenish your spirit it allows you to serve others from the overflow. You cannot serve from an empty vessel.”– Eleanor Brownn

     

    3. Self-Care for Your Mind

    In addition to looking after our bodies, we need to look after our mind too. Find things that you enjoy doing and that are mentally stimulating.

    This is not your work. I am referring to other hobbies or activities that you like doing outside of your 9-5.

    This type of self-care is all about learning new things, developing your skill-set, finding your passions and expanding your knowledge.

    Here are some self-care ideas you can look into:

    • Watch a documentary or informative Netflix Series
    • Write out your 5-year goals. Take time to think about you, your life purpose and your needs. Consider where you want to be and what you need to put in place to get there.
    • Complete a Sudoku, puzzle or brain teaser
    • Read a book
    • Start learning a new language or skill
    • Take a course on a topic of interest. It could be for personal or professional development.

    On the topic of courses, I actually offer a FREE Meditation for Beginners eCourse to help get beginners started with Mindfulness Meditation – If interested, you can sign up for the Meditation course here.

     

    4. Self-Care for Your Body

    This is probably the most commonly promoted type of self-care in our communities.

    Whether it’s eating a healthy and balanced diet or exercising throughout the week, caring for your body in the right ways is important for proper functioning and long-term vitality.

    Our bodies are like machines and we’re only given ONE! This is why you must fuel it with the right things, so it can perform at its best.

    To prevent procrastination, find something that you enjoy and that works for your routine. This will ensure that you don’t see it as a burden every time you need to do it.

    Here are some Self-care ideas you can incorporate into your daily routine:

    • Get your 7-9 hours of sleep each night.

    If this requires going to bed earlier than normal, good! Aim to get the right amount of sleep every night and your body will love you and you’ll feel more rested and rejuvenated.

    • Eat a balanced diet containing lots of lean meats, fruits, nuts and vegetables.
    • Reduce the amounts of sugar, coffee and alcohol you consume on a daily basis.
    • Aim to drink 8 glasses of water each day
    • Start group fitness, Yoga or Pilates classes
    • If you’re not very self-motivated get a personal trainer (PT). They’ll help to get you back in shape.
    • Start social dance classes
    • Get your hair done
    • Paint your nails
    • Look after your skin with relevant cleansers, moisturisers, exfoliants and sunscreen.
    • If you can’t fit it in before or after work, go for a walk or run during your lunch break

     

    5. Self- Care for Your Soul

    Nourish your soul by becoming more spiritual, finding inner peace and meaning in life, identifying your true purpose, and developing an awareness of things and people around you.

    Many assume that being spiritual means you need to be “religious”. But that’s not true.

    Sure, some may use religion as their spiritual outlet, but there are many other activities you can try if you’re not into that kind of thing.

    Here are some Self-Care ideas to help you nurture your soul:

    • Practice Mindfulness meditation daily – even if it’s just for 5 minutes.
    • Volunteer or donate to a charity you love and support
    • Express gratitude daily, or at least once a week.
    • Get out in nature. Go hiking! Or even just a casual walk in a nearby park.
    • Appeal to your sense of adventure – try something you haven’t done before.
    • If religious, you may like to engage in prayer
    • Unplug from Social Media for 24 hours

     

    6. Self-Care for Your Inner Social Butterfly

    As humans, we naturally crave a sense of belonging and social connection with friends and family.

    This is why it’s so important to surround yourself with a strong support system of friends and family who you trust and who make you feel good about yourself, exactly as you are.

    Develop positive relationships with people who encourage you to be the best version of yourself and cut those who don’t.

    Toxic people should have absolutely no room in your life. They not only suck your energy but will deliberately try to put you down. These people have to go and yes that does mean gradually distancing yourself which can be hard at times.

    Whether you’re an introvert or an extrovert, here are some self-care ideas to help you satisfy your inner social butterfly:

    • Catch up with a close friend for a coffee and have a laugh
    • Join social groups or communities that share similar interests and that encourage you to meet new people
    • Volunteer and help others in need
    • Play with your pets. It’s amazing how happy our furry friends can make us feel.
    • Spend more time with family and loved ones

     

    Ok, so you should now be equipped with some great self-care ideas to help reduce stress and anxiety symptoms and encourage you to live a happier and more balanced lifestyle.

    I’s recommend scrolling back through the lists again and write down any self-care ideas that would work well with your routine and lifestyle.

    Remember:

    “Taking care of yourself doesn’t mean me first, it means me too.” – L.R Knost