Mood boosting foods for your wellbeing

Nutrients affect your overall wellbeing and what you eat can boost your mood.

Dopamine and serotonin are neurotransmitters which are responsible for your mood.

It is a complete process but if your diet contains nutrients that promote the production or enhance the performance of neurotransmitters then research supports evidence of improved mood, mental alertness and recall efficiency.

So what food do we need to consume to maintain a healthy mind?

Omega-3 primarily found in oily fish, However, a quality supplement is ideal for those who do not consume fish or only eat one to two portions a week. 

Leafy Greens such as spinach and broccoli contain folic acid and some B vitamins both recognised as contributors to improved sleep and alertness. Research has suggested that selenium found in broccoli can help alleviate anxiety.

Filtered water the secret to inner health. We often mistake hunger for thirst, we ignore the dryness of our skin and reach for face or hand cream, we dismiss headaches as a sign of hydration and blame stress or current pressures of the daily routine.

Drinking water is literally your life source. When your body cells dehydrate all your internal systems begin to malfunction. We experience disturbed sleep, cramps, brain fog, increased anxiety, general aches and pains and most importantly lack of energy.

The amount of water your body requires depends on your daily activity and food intake. However as a rule of thumb an adult should aim for approximately 6-8 glass (1.2 litres)

Filtering your water can enhance the purity,

Discovering ‘Time for Self’….. Stress can Kill You….

Task Planning…… Find time fot You

‘OK, just one minute’…..
Stop do you seriously have one minute to spare?

Do you ever hear your inner voice saying “Dont worry what I don’t get dine today I can do tomorrow, after all no one is going to die, if I cant pick up the dry cleaning”

Stop and reflect on that simple in your head chat…….

Why is your day so full that you may not be able to get to the dry cleaners on time?

And to add a deeper aspect to this, what are your stress levels like?

You know as well as many other women out there, stress is a killer……

Time to rethink??????

Your time is a precious commodity, whether your single, in a relationship, parent, grandparent, business owner or employee, the one thing you all have in common is your day has 24 hours in it and nothing in the world can change that!

Do you wish you could find that extra time?

Are you running at full speed yet still left with tasks incomplete?

NBS work with many women who initially make contact to address their weight issues, yet when they embark on discovering the true causes of their weight concerns, ineffective time management is the biggest issue.

Here are some tips to get you started:

1. Know your goals.

Take a moment to consider what you truly wish to achieve, both short and long-term.

If your daily tasks are not supporting you to achieve your goals, they are potentially time-wasters.

2. Prioritise wisely.

Your daily tasks list should be in order of importance:

Important/Urgent – They must be done today!

Important/Not urgent – Could possible be done at another time?

Urgent/Not important – Try to see if you can delegate these to others or allocate a specific time in your day to complete these.

Not urgent/Not important – Do you really need to do them? What value will they bring to you?

3. Just say the word ‘No’.

Your life, your choice.
So many of us are fearful of the word ‘no’ as we concern ourselves with upsetting others, But did that person asking you to do a task, consider you and your responsibilities before they asked you? The answer is likely to be ‘No’

If you really do feel obliged or know that that task needs to be completed, check your list, allocate a time and if there is no time available for today, then explain you can complete the task tomorrow. Doing this will reduce any added stress to your daily tasks, and possibly reduce the stress of the person asking, as they will know there has been a definite time allocated to complete it by.

4. Plan ahead.

You will quickly see your day becoming a panic driven activity if you haven’t set off on the right foot. Prior to going to bed, write your tasks list and prioritise them. The read through to check they are all in the right order. Upon waking read your list, have a clear idea about what needs to be done. Hoping from one task to another and not being able to complete them will elevate your stress levels.

Here is how to plan:

  • The night before — At the end of the day, take 15 minutes to write a list of the next day’s most important tasks.
  • First thing in the morning — Look at your list. Take some deep breathes and focus. Create a mental map of the tasks and try to visualise how you will feel once the tasks are completed. This may prove to be the most productive part of your day.

5. Eliminate distractions.

How often are you interrupted? Why? are you too visible to others? Is social media distracting you? Do you have the necessary equipment required or have you had to stop the task to seek the things you require and become distracted along the way?

The smartphone is extremely useful, but it’s also addictive and among the most insidious time-wasters known to mankind. Place it away from where you are working or carrying out your important tasks. Add an automated message saying you will return the call as soon as possible.

It may take a massive exercise in will power, but shut the door and turn off your phone to maximise your time. Instead of being “always on,” plan a break in the day to catch up.

6. Delegate more often.

Delegation is a skill and many successful women are masters of this. Look for tasks that can be completed by others to free up some of your time.

7. Take care of yourself.

This by far is the most important of all, and the reason you are seeking more time.
Looking after yourself is your priority.

Look back at your daily task lists, how many of you actually wrote things like go to the gym, yoga session, mindfulness walk as priorities, or even meet friend for catch up?

You should be able to find at least 1 hour every day during the hours of 8am and 8pm to spend on yourself. If you become a master at task prioritising and allocation of tasks you may find 3-4 hours of available time for you.

This is not free time, and should never be referred to as this. It is your health and wellness time. After all if you fall ill, who will continue to do the tasks?

Be sure to get plenty of sleep and exercise. An alert mind is a high-functioning mind and one that’s less tolerant of time-wasting activities.

If you would like NBS to help you identify how to free up some of your time for ‘Health and wellness’ then contact us now.  

Body Positive starts from within

 

Today I write from the heart.

Many years, in fact most of my life, I have denied having an eating disorder or body dysmorphia, but I know I do.

At the age of 51 I still battle daily with how my body looks. I see the bones, the protruding rib cage, and now the sagging skin. It makes me feel physically sick, but I still don’t allow the weight to go on.

I am not alone, statistics and media tell us this daily, yet how we manage this life long battle is whats important. 

My life has been turbulent to say the least, memories of passion, excitement, luxuries, as well as tears, fights and inner dread. Yet these experiences have made me the person I am today. Despite the eating disorder and body dysmorphia I am confident in my career, confident as a person and happy.

So what is wrong? Nothing, but I wish to share to help others like me reagin some of their inner self-love and feel confident in their skin. 

I may dislike what I see, but I love how I feel.

You see there is a trick to this, not so much a trick but a powerful skill of positive belief. I deeply and passionately accept what I am, I may not like it (I don’t) but I accept it and make the best of it.

The way we mentally manage our inner emotions
shows on our exterior. 

In the morning, evening or whenever I see a glimpse of my body, I create a positive mindset, I remind myself it could be worse. I visualise images of others who are not so fortunate as me; can’t walk independently, no longer have a complete body and then I selfishly regain inner confidence and make the best of what I am fortunate to have.

Many of you know I am a holistic nutritionist. I am physically healthy as I eat the correct foods to allow my body achieve optimum health, without the weight gain……..
Over the past 18 months I have been working with clients who have identified that their weight issues were deep rooted and required other elements of their lives to be addressed. Once I had supported them manage these issues and achieve their personal goals, they wanted more, they wanted to make their new found bodies feel and look amazing. I steer them towards body products that are natural and add no further toxins to their now new balanced bodies, and from next week I will be steering them to a sensual lingerie site.

Why sensual, sexy and daring lingerie,
because my female clients have asked me to. 

When we feel good on the inside and outside we naturally walk and talk differently. Our entire personality changes and we grow a new confidence. The new lease of positivity can open doors of opportunity and propel you towards your individual success and professional goals. 

Don’t miss out on this amazing opportunity to become
empowered from inside out

Like this blog post, visit the Facebook site and like the page so not to miss the launch of the lingerie.

Festive Cheer, Full Belly and Feeling of Discomfort

Gut2Go Happy Gut in a Box

 

Gut2Go

No matter how hard we try to stick to main meals, only have one or two glasses of fizz, when the festivities are in full swing we so often fail….. the result is an extended waistline with discomfort, feelings of nausea and at worst bum wind!!!

The little black dress looked stunning as you left for the party and four hours later you cant wait to get into your PJ’s and set your belly free!

Yet the following morning you will be paying the price for that extra mince pie, two bottles of pink fizz and whatever else grabbed your attention…..

So you need to prepare in advance, you need to boost your happy gut bacteria so they are working at optimum levels before you indulge.

When your digestive system is working effectively everything flows smoothly, as soon as you upset/imbalance the bacteria you may experience some of the following:

Bloating
Flatulence
Constipation/Diarrhoea
Discomfort
Pain
Lethargy
Headaches
Irritability
plus so much more………

The Gut2Go Box contains products that help you create a happy gut through boosting your bacteria.
You can read more about the contents here.

Should you like further information please contact me

 

Sweet Potato Turmeric Muffins

 

Sweet Potato Turmeric Muffins
(Grain Free, Refined Sugar Free, Protein-Packed)

Ingredients
  • ⅔ cup mashed sweet potato (to make sweet potato mash, just roast one sweet potato, skin on, in 375 degree oven for an hour, or until squishy to touch. Let cool and scoop out the orange flesh)
  • Zest of 1 orange
  • ½ cup of choice (raw or roasted works fine, but unsalted is a MUST)
  • 3 pastured eggs
  • 2 tablespoon
  • 1 tablespoon melted
  • 1 teaspoon
  • 1 tablespoon
  • 1 tbsp
  • 1 tbsp
  • ⅓ cup
  • 1/3 cup
  • ½ teaspoon of baking powder
  • 1/2 teaspoon sea salt
  • Black pepper
Instructions
  1. Preheat oven to 350 degrees Fahrenheit. Line a muffin pan (I used a mini one, because I like the texture slightly better and it’s more fun to snack on, but you do you).
  2. In a mixing bowl, stir together all wet ingredients until very smooth.
  3. In another mixing bowl, stir together all dry ingredients until well combined.
  4. Add dry ingredients into wet, mixing until no clumps remain.
  5. Spoon into muffin tin of choice. These won’t rise a ton, so really mound the batter on to get that gorgeous muffin top. Sprinkle with black pepper.
  6. Bake for 15 – 20 minutes for mini muffins or 30 – 45 minutes for larger ones, or until the tops are golden brown and a toothpick inserted in the centre comes out clean.
  7. Store in an airtight container or in the fridge.
  8. Makes 30 mini muffins.