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H E A L T H & W E L L N E S S S T E P S

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P O S I T I V E S E L F - T A L K A F F I R M A T I O N S

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As you know water is vital to every living being. Our bodies are made up of over 50% water so of course, it is only natural to replenish this vital fluid regularly. Through the colder months, we tend to let our water intake slip. We also tend to confuse the bodies thirst signals with hunger, which can dehydrate us even more and even worse sometimes we don’t even receive those vital thirst signals all together because of other liquids that mask it such as coffee, soft drinks, milk and alcohol.

The body uses water to regulate body temperature, eliminate toxins, lubricate joints, hydrate cells, alkalise the body, keep the blood from getting too thick and to help maintain efficient circulation throughout the body. The body loses water through sweating, breathing and going to the bathroom and it loses water at a faster rate during hot weather, exercise and sickness. So as you can see it is vital and that is why we have made it our number 1 tip.

G O A L F O R T H E W E E K

D R I N K A G L A S S O F W A T E R F O R E V E R Y

W A K I N G H O U R

Self-talk is the chitter chatter that goes on inside our head and the conversations we have with ourselves. Just like any conversations we have, this talk can be both positive and negative. But more times than not we are our own worst critic and can be very hard on ourselves. The majority of the time this negative self-talk is done subconsciously without us even realising it. Positive self-talk is about making a conscious decision to have only positive, encouraging and uplifting conversations with yourself.

Negative self-talk can lead you into a very vicious cycle of self-criticism and self-hate. Emotions like these can be extremely damaging to both yourself and the people around you. Positive self-talk is helpful to us because the body achieves what the mind believes. The mind will believe it and portray it and you naturally wont be so hard on yourself. Sure there will always be those negative feelings from time to time about the way you look and feel however the stronger the positive the weaker the negative.

G O A L F O R T H E W E E K

T E L L Y O U R S E L F S O M E T H I N G Y O U L I K E

A B O U T Y O U R S E L F

Long office days, television and electronic devices have resulted in many of us not getting enough old-fashioned sunshine on our skin. 10-20 minutes of morning or evening sun to help your body repair and regenerate itself. Vitamin D is essential to the body and a deficiency in it can lead to serious health problems. The body has an amazing ability to generate and store its own Vitamin D simply by the sun shining down on your skin.

Sunshine can help with - Skin disorders such as eczema - Lowering high cholesterol and high blood pressure - Fighting depression and mood balancing - Improves immunity and kills bacteria - Promotes oxygen circulation in the blood - Promotes cleansing and detoxifying of the body You also have the added bonus of fresh air circulating through your body while you enjoy that gorgeous sun.

G O A L F O R T H E W E E K

1 0 M I N U T E S O F M O R N I N G O R E V E N I N G

S U N E V E R Y D A Y

Gut health refers to the small and large intestines in our digestive tract. Billions of microorganisms live inside our gut and having a balanced and healthy gut is vital if you want to maintain a strong immune system and a healthy digestive system. Maintaining the balance between good and bad bacteria is quite challenging. Things such as antibiotics, poor diets, stress and lifestyle choices can throw out the balance between the good and bad bacteria.

A diet made up of Pro-biotics (good bacteria) and Pre-biotics (food for the bacteria) is essential to maintaining a healthy gut. Probiotics can be found in fermented foods such as yoghurt, sauerkraut, kefir, vinegar, kombucha, miso and tempeh. Prebiotics can be found in foods such as garlic, legumes, greens, tomatoes, bananas, berries, and oats.

G O A L F O R T H E W E E K

I N T R O D U C E A P R E & P R O B I O T I C F O O D T O

Y O U R D I E T

Greens are a blend of nature’s most nutrient dense super foods; they provide a highly bio-available whole food nutrient to the body. Spirulina, barley grass, wheat grass and chlorella, in fact, all freshwater green plants high in chlorophyll. The benefits of adding greens to your diet are that each serve is equivalent to five serves of fruit and vegetables. Greens also add balance to your diet by giving you all the nutrients necessary for your average daily requirement.

They are also extremely high in protein and extremely alkalizing to the body. which will raise your PH level, counterbalancing the acidity of everyday living.

G O A L F O R T H E W E E K

I N C L U D E G R E E N S I N Y O U R D I E T E V E R Y D A Y

Proteins are often referred to as the ‘building blocks of life’ and considering it is involved in nearly every body function, you can understand why. Protein is essential for all the hard work the body puts into building and repairing itself. Your muscles, skin, hair, nails, organs and bones are all made up of protein. Along with fats and carbohydrates, protein is a ‘macronutrient’, which means the body needs large amounts of it to function at optimal levels.

How much protein you need varies drastically from one individual to the next. There are lots of online calculators to help you work out how much protein is enough. Once you have worked out how much your body requires you can then look at quality sources of protein to suit your lifestyle. Protein Sources – beans, lentils, artichokes, green beans, soy, quinoa, nuts, seeds, tempeh, spinach, broccoli, spirulina, tahini, nutritional yeast, chickpeas, eggs, cheese, yoghurts, fish, chicken, red meat, and turkey. G O A L F O R T H E W E E K

G E T T H E R I G H T

A M O U N T O F Q U A L I T Y P R O T E I N T H R O U G H O U T

T H E D A Y

The lungs are the body’s essential respiratory organ. Proper use of the lungs not only fills the body with essential oxygen but it also removes carbon dioxide from the body, massages organs, kick starts our energy systems and promotes general wellbeing. The majority of the population is unconsciously shallow breathing. Shallow breathing is when we breathe into the top half of the lungs using the muscles surrounding the ribs.

This is detrimental to the body because the carbon monoxide and toxins sit in the lower half of the lungs and there is no flow of fresh air circulating. This can lead to toxicity build up in the blood, poor circulation and low energy levels due to the low oxygen content in the blood. Deep breathing is taking a breath through the nose filling up the belly first followed by the lower part of the lungs, all the way through to the top of the chest until you physically cannot draw in any more air. Pausing for a second then slowly reversing this by slowly breathing out through the mouth starting with the chest, then the lower part of the lungs followed by the belly.

G O A L F O R T H E W E E K

I N C L U D E D A I L Y B R E A T H I N G E X E R C I S E S

We have called this step ‘finding flexibility’ however we really want to discuss elongating the muscles. Elongating the muscles is simply stretching the muscles: it is stretching the muscle fibres within the muscle and giving you greater flexibility. The detriment of shortened muscle fibres can cause issues such as tendonitis (inflammation of tendons), sciatica and bursitis but most of all impedes movement. Poor flexibility within the muscles reduces circulation; causing blood to stagnate and causes localised pain.

Improving your flexibility has many benefits such as a greater flow of oxygenated blood to the muscle, joints are able to move freely through the entire range of motion which puts less stress on the body’s connective tissue, improved balance and fewer aches and pains.

G O A L F O R T H E W E E K

S T A R T O R I N C R E A S E A W E E K L Y S T R E T C H

R O U T I N E

Movement – the act of moving is important to everyday health. It is as easy as walking, stretching, swimming or even dancing. Simply moving the body. Not incorporating movement into your daily routine can have serious detrimental effects on the body both physically and mentally. When the body doesn’t move the blood flow slows down, muscle atrophy (wasting) occurs, slowing the digestion and gut function which lowers your immune defences and the likelihood of illness is increased.

Moving the body not only reverses these negative effects, it greatly increases your overall wellbeing. The body is designed to move, not be sedentary, therefore daily activities whether a sport, fitness, hobby, or play are beneficial for optimum health. Incorporating movement into your daily routine will increase energy levels, elevate your mood and improve the bodies sleeping patterns. All great reasons to move the body every day towards a more active you.

G O A L F O R T H E W E E K

M A K E A C O N S C I O U S D E C I S I O N T O M O V E

M O R E E V E R Y D A Y

Your physical and emotional environment can greatly influence you in both a positive and negative way. Environments such as your home, office, car, community, family, friends or colleagues can all contribute to the way you feel, think and live your life. A messy house tends to lead to more mess and less motivation, a dark windowless room can put you into a dark mood or perhaps you have that circle of friends that love to be negative, can leave you feeling like life is all just too hard.

Without a doubt our environment can deeply affect us. A good emotional environment will make you feel supported, motivated, safe and secure, warm and welcoming, inclusive and embraced. A good physical environment will be clean, organised, filled with natural light, fresh clean oxygen and free from harmful toxins.

G O A L F O R T H E W E E K

W R I T E D O W N A R E A S O F Y O U R E N V I R O N M E N T W H I C H Y O U B E L I E V E

Y O U C A N I M P R O V E O N

Our skin is quiet often excluded when we think about our organs. The skin is the body’s largest organ and plays a very important role in the body’s ability to function optimally. The skin is not only the body’s main defence mechanisms for the immune system but it is also the body’s main way to detoxify itself. Being the largest organ and the organ that is most visible, the skin quite often tells the story of our health. The skin can become dry, dull, blemished and sallow when it is not looked after properly.

A diet of fast food, caffeine, sugar, GM foods, pollution in our environment, toxic chemicals, stress and no daily skin care regime can all cause the skin to suffer and signs of bad health can be easy to see. You can improve your skin in a number of ways both internally and externally by including water, electrolytes, a balanced diet filled with fruits and vegetables, a diet filled with healthy fats, cleansing, moisturising, exfoliating with quality non- toxic products, movement, breathing and meditation. G O A L F O R T H E W E E K

A D D I N T W O O R M O R E

T H I N G S T H A T W I L L H E L P R E J U V E N A T E T H E

S K I N .

Cleansing the body a couple of times a year is a great way to reboot the system. It gives the digestive system a break, and allows the body time to process some of those stored toxins and extra fats. A juice cleanse can give the body a break from the normal digestive load we put it under, it can also rid you of some bad habits, reset your digestion and give your insides a great clean up!

A few other benefits of cleansing are: - Supports the immune system - Replenishes nutrients - Produces weight loss and a reduction in those normally hard to budge areas - Increases energy - Reduces bloating, gas and stomach upsets - Reduce cellulite Now, It's important to remember that juice cleansing is not for everyone so be sure to check in with your Doctor, Naturopath or Nutritionist before you dive in. If you are keen to give it a go, start with 1 day at a time and build from there. G O A L F O R T H E W E E K

E X P L O R E T H E I D E A O F

J U I C E C L E A N S I N G

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