7 Ways to Get Your Health Back on Track

It’s all too common to fall off the wagon, but let us show you our 7 tried and tested ways for the whole family to get their health back on track. It’s easier than you think!

Despite my best intentions for my kids, they have eaten their body weight in chocolate this weekend – thanks Grandparents,  Aunties and Uncles for keeping it real! I will also confess to over indulging in a little more wine than I would normally – thanks again to those same rellies but we did have a lot of fun and it’s not hard to get back on track.

 

It’s not so much what happens over a weekend that does damage to our health (unless it’s every weekend!) but the little steps and choices we make on a regular basis that have the biggest impact.

 

Here are our favourite 7 tips for every day health:

 

1. Fill up on veggies

Veggies are full of the nutrients your body needs to stay healthy including vitamins, minerals, anti oxidants and fibre. Fibre from fresh fruit and veggies makes you feel fuller – so you are less likely to fill up on other foods and fibre also feeds our healthy gut bacteria. Make sure you are filling half your plate at each meal with a rainbow of coloured veggies.

 

2. Drink lots of water

Staying hydrated keeps our cells and tissues working as they should be. It’s also a great way of flushing all that fibre and assists with constipation. Carry a stainless steel water bottle with you and aim to refill it at least twice during the day. Remember if you are thirsty, your body is already dehydrated.

 

3. Increase your protein intake

By including protein rich foods with every meal and snack, this can have a powerful effect on regulating your appetite – specifically your hunger signals and feelings of fullness. By including eggs for breakfast, nuts and seeds for snacks and meat and seafood at lunch and dinner, you can meet your protein requirements. A serve of meat for instance should be about the size of your palm, so no need to overdo the protein either!

 

4. Include healthy fats

Fats and protein together regulate your appetite and keep you feeling full for a longer period of time, which help stop the carb and sugar cravings in their tracks.

Fat is needed to keep our brains and cell membranes healthy. Ditch the low fat foods and enjoy avocadoes, nuts, seeds, olive oils, butter over margarine and full fat non homogenized dairy.

 

5. Move every day

Find an activity you enjoy and try to do something every day. Exercise isn’t all about weight loss, it has enormous potential to improve your mood, strength, flexibility and mobility. If a hot sweaty workout is your thing, fantastic. If you’re not a regular exerciser then even a 30 minute was can make you feel better, reduce your body fat over time and improve your mood. Walking can also increase the rate of stomach emptying which can relieve uncomfortable feelings of fullness or bloating.

Exercise can even energise you, so if you think you’re too tired to go for a walk, you will be surprised.

 

6. Get enough sleep

Sleep deprivation can alter our hormones which influence hunger. Studies have shown that a lack of sleep may be associated with an increased appetite and we may find ourselves reaching for processed sugary foods to boost our energy.

Try going to bed an hour earlier to squeeze in around 7-9 hours of quality sleep during the night.

 

7. Slow down and chew your food

Your brain needs to register that you’re eating. If you often eat on the run, standing up, in the car or in front of the TV, it’s time to stop. Slow down and chew your food properly so it’s easier on your digestive system. Taste your food, enjoy the aromas and think about the flavours and textures. Learn to recognize when you start to feel full and stop eating. Save the leftovers for the next day. You’ll automatically feel calmer and your digestive system will thank you!

 

If you need some help on getting your health back on track, why not have a FREE 15 minute call to find out how we can help you, or check out our online program, designed to create Happy, Healthy Families.