The 7 Steps To A Healthy Lifestyle

feel alive, energised and balanced

EAT WELL

Focus on fresh, nutrient-dense foods including fresh vegetables and fruit, whole-grains, beans and legumes, quality protein and healthy fats. A high intake of fresh vegetables and fruit has been associated with lowering risk of cancer and heart disease. Choose produce in season as it will have a higher nutrient content. As a rule, vegetable foods will contain more goodness when their colour and odour is more intense.

MOVE

Walk, dance, run, bike, swim… whatever way you love to move, do it and do it regularly. At least 30 minutes, 5 times a week but preferably every day. Stretching and strength training are also important to build muscles and strengthen bones. Going to the gym is an option as well exercises such as yoga and pilates which uses the weight of the body to strengthen. Regular exercise improves circulation, removes toxins, speeds up metabolism and stimulates hormones which make us feel good. It helps us sleep better, increases libido and much more. Exercise outside where you can to breathe fresh air and benefit from vitamin D, the happy vitamin, from the sun.

BREATHE

Have you ever noticed how your breath gets shallow and tight when you are upset or under stress? Compare this to how it is deep and open when you are relaxed and happy. During the day take time to stop and breathe fully into your lungs. Oxygen in the air is essential for making energy; take away oxygen and you remove an essential part of the energy equation. By taking full breaths you fully oxygenate the blood and energize your body. Take note of the effect of cardiovascular exercise (deep breathing) on your energy levels. During this time your whole body is oxygenated, including your brain cells, making you feel elated.

Tip: When feeling low in energy in the mid-afternoon, instead of reaching for a sugar-fix, relax, sit up straight and breathe deep. Fill the lungs to full capacity, take a little more, hold briefly and then completely expel the air until the lungs are fully deflated. Hold again and repeat 10 times. Drink a glass of water, walk around the block if you can and top it off with a balanced snack to keep your blood-sugars level. Notice how energised you feel.

SMILE

Make a habit of wearing a smile whenever you can. Give one to someone else and it can change their day. Smile and think about all the things you are grateful for - your home, car, job, family, friends. When you are sitting in traffic or on the bus, instead of thinking about the things you don't have, think about everything you do have. Count your blessings and watch more come into your life. By focusing on the positive we attract good things into our lives. Like attracts like. Adopt a positive attitude and embrace every moment with a smile. Take some time out for yourself - sit in the sun, go for a walk, do something nice for someone else, listen to your favourite music, dance… and smile.

DRINK

Water, water, water. Our bodies are approximately 70% water and every single body process requires it. It keeps our cells hydrated, transports nutrients around the body and removes toxins. It keeps our skin moisturised and joints lubricated, nourishes the brain and is involved with energy production. Simply increasing the amount of water you drink can make a huge difference to your health.

The exact amount of water to be consumed daily depends on the individual - how much exercise you do, the amount of water-dense fruit and vegetables you eat, and the climate you live in. The recommended intake is 6-8 glasses or 2 litres, but this could be more or less, depending on your lifestyle. If you live a sedentary lifestyle this is probably quite accurate, but if you are active and sweat a lot you may need more. Let your body be the judge, but do not wait until you are thirsty and then drink 3 glasses at once - this can put a strain on the kidneys. Do not count tea, coffee, juice, sugar drinks etc. as water - these can have a diuretic effect which removes fluid from the body and can result in dehydration. Drink a glass of water with your tea or coffee to replace the fluid lost. Also watch the intake of herbal teas as many of these are diuretic too.

Tip: Frequently pour yourself a glass of water during the day and set a time to drink it e.g. by morning tea or while your child is sleeping. Do this often to create a routine which is part of your lifestyle. Simply by increasing water intake and exercise you will see a huge improvement in energy, brain clarity and mood.

BALANCE AND CONSISTENCY

Be consistent with exercise, attitude and relaxation. Put aside time and then stick to it. It is said that it takes one month to create a new habit, so persevere and you will reap the benefits of living a healthy lifestyle. Eat regular meals and snacks, consisting of a balance of complex carbohydrates, protein and healthy fats. Combining these macro-nutrients creates sustained energy and provides a variety of nutrients. Examples of balanced meals include:

  • Grilled fish with cos lettuce salad and extra-virgin olive oil vinaigrette
  • Lentil burgers with grated carrot salad and mayonnaise
  • Whole grain crackers with avocado and brie
  • Apple or carrot sticks with a small handful of almonds

RELAX

Rest, sleep well, slow-down. It is easy to run around in our busy lives and forget to take time out for ourselves. Remember to sit back and marvel at the beautiful world we live in. Put aside a few hours or more each week just for yourself. Do something nice - read a book in the sun, go to an art gallery, draw, walk on the beach. Make sure you get enough sleep - 7-8 hours is recommended but some people need more, especially children and teenagers. Go to bed early - the hours before midnight are worth double their weight in gold. If you have trouble sleeping increase your exercise and avoid drinking coffee or other stimulants (e.g. chocolate) late in the evening. Eating late can also affect sleep patterns as the body is busy digesting food and not ready to slow down for sleep. It is also important to be relaxed while eating. If you are constantly eating on the run, while stressed or in front of the TV, the body's energy is diverted away from digestion. In order to digest food efficiently you need to be focused on the food, enjoy the tastes, smells, and chew thoroughly to begin the digestive process. By being totally present when you eat the body is able to get more out of the food. Make an effort to eat every meal in a relaxed atmosphere, and try to share at least one meal a day with family or friends. Some of the healthiest cultures in the world eat this way - food and eating is a celebration, a time to share with loved ones and marvel at nature's creations.

Enjoy - it is worth it.

"Those who think they have no time for healthy eating (or living) will sooner or later have to find time for illness." Edward Stanley