30 days to healthy living

30 DAYS TO HEALTHY LIVING

😴Feeling tired all the time?
🤔Grumbling tummy?
😢 IBS flare-ups?
🤔Lacking energy and oompf?

Read on as I have some exciting news!

I’ve been working away in the background for the past few months investigating and trying out new NUTRITION products that will help support my clients and friends on their wellbeing journey.

We know gut health and clean eating massively contributes to an overall feeling of wellness BUT REALISTICALLY this can feel really hard to get started with.

If you are:

🙉 Confused about where to start with food?
🙈 Interested but lacking in motivation?
🙉 Overwhelmed by products and supplements?

Let me help! PM me and we can talk about how to get you feeling back on track in just 30 days 🙋‍♀️

I can support you with:
* Menu planning and recipes
* Nutritional products to help
*121 coaching to get your started and keep you motivated

Comment below or send me an email and let’s get you back on track to wellness xx

Cold, dark and feeling down

Waking up in the dark and getting home in the dark can have major effects on our mood but also our overall health. Recently, I’d been feeling a little low, run down and not my usual bouncy self. While we can all have need for a quieter day, I noticed that the sluggish feeling was hanging around longer and my usual cheerfulness was missing.

I had a kinesiology session which showed I was struggling with a virus but also low serotonin levels. This surprised me as I had recently returned from a holiday to Thailand with plenty of sunshine, however on our return the change to darker, colder days was extremely noticeable. To be fair I also had a minor operation under a general anaesthetic which had also affected my body and mind. I was very grateful to have a good balancing session with kinesiology and felt much better over the next few days. I also gave into resting a little more as I felt I needed to help my body reset and recharge.

A good kinesiologist will check you not only for Vitamin D in these winter months but also folate and B12 as well as other minerals to ensure your body has the best balance. I am a firm believer that we need to give ourselves a helping hand with nutritional supplements, with different vitamins and minerals needed at different times of the year depending on our circumstance.  We often just need a boost for a few months of a particular one which is sufficient to top up your natural levels. I am currently taking FolaPro by NutriAdvanced (£15.95 for 60 tablets, 1 a day) and  Vitamin D3 from Neal’s Yard Remedies (£12.50 for 60 tablets, take 1 a day).

Shorter days, darker mornings and a lack of sunlight can directly impact our body’s endocrine glands and result in feeling tired, lacklustre and experiencing a low mood. The endocrine glands are the master glands of your body controlling your hypothalamus, pituitary, pineal & adrenal glands to name a few, essentially, they are in charge of sending messages to the brain and controlling our hormone levels and body functions. Serotonin and melatonin are the ones you will hear of frequently. Serotonin levels affect our mood, sleep and memory as well as impacting on our behaviour, while melatonin relates to the pineal gland the body’s natural circadium rhythm (natural body clock) which helps us distinguish light and dark, day and night and helps us want to sleep at night.

When these are out of balance through stress, mental tension, travelling or anything to upset our natural body clock, we can struggle to fall asleep or indeed to stay awake. I have always been a believer of a bedtime routine, factoring in 30-60 mins per night for me to unwind and switch off. Admittedly this is easier than for some as I don’t have children, however even 5 mins to yourself to put the iphone, switch off the tv and just have a few quiet moments before getting into bed will help. After all, we do this for children every night so why not ourselves? Our poor bodies are just not used to having an abrupt ‘sleep now’ message given to them, and like all good machinery need time to close the files, switch off and recharge.  You can find out more about this during my Sleep and Relaxation workshops.

Alongside this advice, one extra area of support I would not be without during Autumn and Winter is my Lumie Bodyclock. It’s a gorgeous SAD light therapy, aromatherapy diffuser, natural alarm clock. Although I must admit I rarely use the alarm as I set the ‘sunrise’ and uplifting aroma for 30 minutes to naturally wake me up before the need for an alarm. The Lumie is designed to support your natural body clock, allow you to gently wake up through the REM, deep and light sleep cycles, and help you slowly switch off at night. The sunrise and sunset light settings plus two aromatherapy diffuser chambers allow you to control your wake up and relaxation cycles. The Lumie has two separate chambers to make it easy to automatically switch from morning to evening essential oil blends. If you order this through me, I can give you £25 worth of free essential oils to help you unwind, relax and awaken refreshed.

Check out the advice from MIND, the mental health charity on how to manage Seasonal Affective Disorder:

 

 

 

 

 

 

 

  • Have a kinesiology session to check for any underlying health imbalance, vitamin and mineral deficiencies
  • Don’t try to do too much, go through your diary and cross out any non-essential times that you can just rest in
  • Create a bedtime routine to switch off. Unplug the technology, take some deep breaths, do a couple of stretches and settle your mind. Write down any ‘to do’ list items, read a fluffy book to switch off or have a warm bath.
  • Consider getting yourself a Lumie Bodyclock. Yes it can seem like an expense, but to be honest I would gladly pay 5 times the price to get my happiness and energy back. It really does work wonders.

I hope these help. Do let me know what else has helped you in these Autumnal months and get in touch if you’d like a kinesiology session to help find out exactly what you need.

 

Day 2: Zinc and Beauty Sleep

Day 2 of the 12 days of Christmas/December

Learn about the importance of Zinc for a healthy immune system to keep the bugs away this Winter. Plus hear how Beauty Sleep gift set by Neal’s Yard Remedies Organic can help you (or your lucky friend if you can bear to part with it!) relax and sleep better.

As always, do check out the full details and ingredients list here:

Hope you enjoy the video from day 2. Much warmer than yesterday!

 

The power of positive thought

DO YOU WANT TO FEEL HAPPIER EACH DAY?

Disclaimer: This is not the blog article I thought it was going to be. It was supposed to be about coping with food intolerances and the power of positive thinking but it turned into more of a ‘getting to know me’ post. I often say the phrase ‘but it’s not about me’ but sometimes I wonder how I expect anyone to relate to things I post if they just see me as a goody two-shoes spouting (hopefully) helping advice.

I was chatting to a good friend earlier who reminded me that only 4 years ago I was sat on her settee in floods of tears completely unhappy with my life. My health was suffering, my relationship was in tatters and I was finding my job too demanding. Most of all I didn’t know what to change or how I could do anything about it. I just assumed I was someone who wasn’t one of the lucky ones, whose lives seem so perfect on Facebook.

Fast forward to today and I was babbling on about how much I love my new house, how my husband is awesome and my jobs (note the plural to reflect a patchwork career) are going well. Yes I’m earning less than I used to in the corporate world but my life is so much richer for having changed so completely. The biggest change is that I’M HAPPY EVERY SINGLE DAY. Sounds annoying doesn’t it but you can be an annoying person too!

My biggest obstacle back then? Myself. I was in such a dark place, I couldn’t work out where to go, how to change or even what I wanted to do. If I didn’t have a plan, even just an inkling, how could I take a step forward? I opted for the more extreme version and left my job, my boyfriend and London behind as I headed home to lick my wounds and wonder where it had all gone wrong.

Staying with my parents allowed me a month off work without having to worry about income. I’m pretty sure I spent the first week just sleeping and crying. Then I started reading books of people in far worse scenarios than me who kept going for inspiration (Chris Moon, Jane Tomlinson, Lance Armstrong – before the truth came out). I’ve always been a sucker for a good old Hollywood ‘I changed my life completely’ story and was probably subconsciously looking for a bit of inspiration.

The idea of ‘positive thought’ sounded too American and cheesy to me. Waking up and being thankful for the new day, for a good night’s sleep or for a cooked breakfast? No thanks. But slowly I wondered if there was something in it and although I felt silly, I started to make a list of things I was grateful for and jot down ideas, however outlandish, of what jobs I’d like to have, places to visit and activities to try.

Another friends told me about moodboards and dream planning. Again the cynic in me didn’t understand how making a collage could help but flicking through magazines and Pinterest enabled me to work out a vague idea of what I wanted my life to look like. And it certainly wasn’t living with my parents on the eve of my 30th with a body that felt like it only had 20% battery life left.

So where does that leave me now? Fast forward 4 years and I am:

  • Happily married to someone supportive and caring – √
  • Living in the countryside – √
  • Pursuing my passion of health and wellbeing (having spent the past 3 years retraining) – √
  • Helping other people achieve their potential – OK I can’t put check as that feels too big headed but maybe a tiny nod of indication
  • Listing things I’m grateful for on a daily basis – hell yeah!

Fancy increasing your happiness? Try it for yourself.

 

which of these doe you hear

If it’s the left column, try rewording it into a more encouraging statement.

We have over 60,000 thoughts a day. Why not try to chance at least one of them?

 

Wishing you all a wonderful week,

Sarah x

 

 

 

Would you like some help with getting a good nights sleep?

SLEEP & RELAXATION TOP TIPS

Sleep is nature’s way of restoring and recharging both mind and body for a new day. It supports brain function, emotional wellbeing, and it’s not called beauty sleep for nothing; sleep really is the best anti-ageing treatment there is, helping to restore brightness to your skin. When we sleep we release hormones and regulate our metabolism, leading to cell turnover and collagen production.

PREVENTION IS BETTER THAN CURE!

“You can’t pour from an empty cup”.

We all lead busy lives but it is important for our health both mind sanity and immune system to relax and allow our body to recharge.

Lack of sleep triggers the release of cortisol (a stress hormone) which causes blood sugar to rise, the always on ‘fight or flight’ scenario and inability to switch off.

Make time for relaxation

Use your ‘me time’ certificates to make time to relax. Create a short time block each day for (this could be a 10 min walk in fresh air, having a cup of tea in the garden, night time bath etc.)

Me Time Certificate fb-tile-zen-and-oil

TOP TIPS

  • Create relaxation time every day – switching your mind off
  • Good bedtime routine
    • Warm bath
    • Relaxing candles
    • Caffeine free / night time tea
    • Soothing music
    • Window open in bedroom to cool it down
    • Glass of water before bed with zinc or beauty sleep supplement to restore overnight
    • No technology 30 mins before bedtime
    • Phones off (including vibrate off), switch off standby on tv
    • Scribble pad for any thoughts or worries
  • Hold ESR points on forehand and breathe deeply. Deep belly breaths not shallow chest ones.
  • Gentle stretch before bedtime
  • Increase hydration (and take your omega oils to help your body absorb water into your cells)
  • Use a Zen Soto diffuser to help gently swish releaxin essential oils into the air forcing your body’s limbic system to respond and physically help you relax

PRODUCTS TO HELP

SUPPLEMENTS – remember to get natural, bulking agent & sucrose free supplements for optimum absorption

  • Vitamin B for energy conversion
  • Zinc  to boost immune system and health skin, hair and nails
  • Omega 3,6,9  They’re not called ‘essential’ fatty acids for nothing!

Sleep and relaxation health