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Already this year we have talked about healthy habits, small changes you can make now to create better health for yourself in the future. Small changes are much easier to implement than completely overhauling your lifestyle. So this month we are talking about food and healthy swaps- easy switches you can make in your food choices to create better health.
Swap #1 Soft drink for kombucha We all know sugar laden soft drinks are not great for our body, causing spikes in blood sugar and no nutrition present. Many people find it hard to switch soft drink for plain water, so why not try kombucha? Kombucha is low in sugar and good for your gut, but still cool, refreshing and bubbly. With many flavours and brands now available from the supermarket, give it a try and see if you like it. I would recommend trying a couple of different brands if the first one doesn’t float your boat, they are all uniquely flavoured and some are less bitter than others. Swap #2 Stock for bone broth There are many options for stock available at the supermarket, from powders to ready made. Unfortunately, most of these stocks will have added preservatives to keep them shelf stable, which is not always the best option for you and your family. Try swapping stock for bone broth, for a more flavourful meal and added nutrition! Bone broth contains collagen and amino acids, and can contain iron, calcium, magnesium and potassium. We love Gevity’s range of bone broths, you can check them out here (shop link) Swap #3 Ice cream for fruit salad It can be nice to have a sweet treat after dinner, and a lot of people find this a hard habit to get out of. Swapping the ice cream or chocolate for a piece of fruit or a fruit salad with some yoghurt is a simple change that can make a big difference. Swap #4 Store bought salad dressing for homemade Store bought salad dressing can contain many additional ingredients and stabilisers to make it shelf safe. Decrease your exposure to additives by making your own salad dressing! A base of olive oil and vinegar is a good start, and you can add whatever spices and herbs you like. And it’s a lot cheaper too! Swap #5 Crackers for celery/carrot/cucumber sticks Swapping the crackers or wafers from your nibbles plate and replacing them with veggie sticks. An easy way to get an extra serve of veggies into your daily intake, and carrot sticks covered in dip are just yum! A change most people won’t even notice, and it only takes a couple of extra minutes preparation. You could take this to another level and swap pasta for zucchini noodles, or put your bolognaise sauce on steamed veggies instead! Swap #6 Big plate for small plate Often we will continue to eat past the point of feeling full, just to finish our meal. If this is an issue for you, try swapping a big plate for a smaller plate. Studies have shown that we feel just as satisfied if our plate looks full, regardless of how big that plate is. Portion sizes can make a big difference to long term health. Swap #7 Pasta salad for quinoa salad Switching heavy salads like pasta or potato salad for a lighter, more nutritious side like a roast veggie quinoa salad is a great choice. Pasta salad is very gluten and sugar heavy (especially with store bought dressing), and can irritate your gut and spike blood sugars, usually with very little good nutrition there to balance it out. Choosing a green salad or a more nutritious alternative can help to avoid these side effects. Swap #8 Bread for bowls Have the burger without the bun! Bread and other gluten containing foods like pasta can be very inflammatory for a lot of people, and decreasing your intake of these inflammatory foods can be good for long term gut health. Having a burger bowl (skipping the bread) or a burrito bowl (skipping the wrap) are simple and easy ways to eat foods you already enjoy, and just make them a little bit better for you in the long run. Hopefully this has inspired you to make a simple change in the foods you eat to help your health going forwards. Will you try one of our tips? Or come up with your own?
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Good quality sleep is a precious commodity these days, especially with so many screen based distractions that can keep us awake till all hours! Sleep is crucial for resting your brain and body, allowing your body to heal, rest and grow. It is the time your brain can ‘reset’ for the next day, flushing out by-products, converting memories from short to long term and consolidating learning from the day before. Most of us are aware of what happens when we get a poor night's sleep; feeling drowsy, trouble concentrating, poor decision making, craving sugar and caffeine.
So it’s time to improve your sleep, you know your body and brain will thank you for it. Read on to learn some easy-to-implement tips to improve your sleep! 1. Go to bed when you get tired. Seems obvious right? Yet most of us will push through that sleepy feeling, reaching for a sugary treat or deciding to watch one more episode. Start your bedtime routine when you start to feel sleepy (often around 9.30/10pm) and keep your phone away from your bedside when you do snuggle into bed! 2. Reduce light and noise in your bedroom. With a majority of people experiencing stress, we become extra sensitive to light and noise because your body is on high alert for any possible dangers. Try to remove as many stimuli from your room as you can, blocking out streetlights, covering bright alarm clock faces, even nightlights can be too much for some people. Noise is harder to reduce, consider earplugs if your situation allows. 3. No devices/screens 2 hours before bed, no screens in the bedroom. This is a big one. Screens emit blue light, which convinces your brain that it must still be daytime. This can alter your body's sleep hormone production and make it very difficult to get to sleep. While it may seem drastic, turning off the TV and putting away the devices 2 hours before bed can help your body to regulate itself properly and increase the quality of your sleep. If this is too ‘middle ages’ for you, you can try using blue light blocking glasses, and blue light filters on screens, but it is best to avoid screens altogether if you’re having difficulty with sleep. All devices have a ‘night mode’ or blue light dimming feature, just search your settings to find it- it will turn your screen a reddish/orange colour to overcome the blue. 4. Temperature and the environment in your bedroom. Your bedroom should be a sanctuary for rest and relaxation. Try to keep your bedroom tidy, no TV or other screens and create a restful, calm area to get your shut eye. The ideal temperature for sleep is between 18-20 degrees Celsius, so use heating or cooling to achieve this. Use your bed for sleep and sex, nothing else! No work, no laptops, no scrolling on your phone. 5. Increase your magnesium. Magnesium has been shown to help with relaxation and quality of sleep, as well as reducing muscle spasm and night cramping. An amazing supplement that can improve many aspects of your life, magnesium supplements can help support healthy sleep. We love the range from Amazing Oils- have a look here, or next time you are in for an adjustment. 6. Use a posture correction device before bed. To help calm your nervous system and relieve some stress, you can use a posture correction device (rolled up towel or half foam roller) for 15 mins before bed. This simple exercise helps to calm your brain and down-regulate your fight or flight response, which can help you get a more restful night's sleep. 7. Relaxation techniques before bed. Just like we do for the kids, a bedtime wind down routine can have benefits at any age. This will look different for everyone, depending on how you like to relax, but some ideas include: meditation, taking a hot bath, reading a book, listening to relaxing music, breathing exercises or visualisations. Anything that involves turning off a screen and allowing your mind to switch off before bed. 8. Get a good quality pillow. Your pillow can make a big difference to how you feel when you wake in the morning. Are you waking with a stiff and sore neck, shoulders or upper back? Your pillow could be the problem. A contoured pillow which supports your head, neck and shoulders, whichever position you sleep in, can help you to wake up feeling refreshed. Just remember, when changing your pillow, it can take up to two weeks to get used to the change, so expect a period of adjustment as your body gets used to the new level of support. We love the Complete Sleeperrr pillow from Therapeutic Pillow, check one out next time you are in for an adjustment! Or have a look at our online store here. 9. Get out in the sunshine! Bright daylight helps to regulate circadian rhythm and sleep hormones, helping your body know when it is daytime and night. Exercise itself is a great way to improve sleep quality, and exercising outside during daylight hours is an extra amazing way to help your quality of sleep. 10. Lavender and chamomile. Essential oils are becoming very well known for their uses in helping to calm and relax. A few drops of lavender oil or a sleep blend on a tissue under your pillow can help you drift off a little easier. Chamomile tea is also quite well known for its ability to help calm and relax, a cup of chamomile before bed can help you wind down. While it can feel like a good night's sleep is a long forgotten luxury, it is possible to wake feeling refreshed and ready for the day. Try just a couple of tips from our list, and see if you can make some changes to how you feel waking in the morning. Of course, this is all intended to be general advice, and if you are still experiencing difficulty with sleep, please consult a health professional for more specific advice. |
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April 2024
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605 Howitt St Soldiers Hill Between Doveton St and Creswick Rd, opposite Selkirk Bricks Ph: (03) 5333 7830 |
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