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Are You Investing in Your Body?

Are You Investing in Your Body?

In business we are told that we need to spend money to make money. It appears to be reverse logic and you wonder how it works. In our businesses we don’t have to needlessly spend money, but invest in the important parts to see it grow. When it comes to our health and well being it seems there are many ways reverse logic applies to ensuring that you are performing at your best. Find out ways to invest in yourself to see your health grow.

Expend Energy to Increase Energy

We have all used the excuse that we are too tired to exercise. When you participate in moderate intensity exercise, your body begins to release endorphins to overcome that tired feeling. If you are tired, I would recommend starting with a walk. Get your heart rate up but only push to an intensity where you are just struggling to keep up a conversation. Notice how good you feel after the workout and how much your energy levels improve

Drink Water to Lose Water

The body uses a complex system to regulate water levels within the body. If we consume more water than the body requires, it flushes it in the form of urine. If we do not consume enough water, our body decreases output to ensure we have enough fluid to function. Our bodies are amazing machines that will do awesome things to make sure we stay alive. So if you find you are holding onto fluid, try increasing your intake and monitoring the change. 

Eat More to Lose Weight

When it comes to losing weight, the first thing we think to do is reduce the calories we consume. Many people seriously restrict calories well below what their body needs to function at rest. It’s an evolutionary trait that our bodies are designed to store food in times of famine as a survival mechanism. The body is never sure when it will get more food so it works to ration our stores. If you consume fresh, healthy foods, your body will let go of its stores. If you give the body what it needs, it won’t need to hold onto more.

Move More to Lessen Pain

When it comes to pain, our first instinct is to stop moving. We sit down and rest in hope of easing our pain. In some circumstances rest is important. Our bodies also work to protect itself from injury by causing muscles to spasm to stop any moves that may cause damage. Once treated, it is important to continue to move normally. Walking and stretching will help your muscles relax and return your function to normal.

Sleep Breeds Sleep

This rings true with my toddler. On days when he refuses to nap, he usually has a bad night too. When he’s slept throughout the day, he sleeps better at night. For adults, many of us wake up feeling tired. We are not giving ourselves enough rest and running on empty. We are then struggling to rest again the next night. To improve sleep, we can try techniques such as going to bed for 8 hours sleep, drinking herbal tea, turning off the phone,having a bath and listening to music to switch our minds off. These techniques will lead to a better quality sleep and in turn will assist with your future sleep patterns.

Investment in our bodies in the form of self care can improve our health and well being to grow our energy and productivity. In our lives we have many important roles where we need to be functioning at our best. We are parents, team mates, employers or employees, we are our most important asset and need to spend time on ourselves to ensure we are able to fulfill these roles in life. 

5 Quick Nutrition Tips to Kickstart 2016

5 Quick Nutrition Tips to Kickstart 2016

So it’s a new year and you have made the resolutions to improve your health in 2016. You have probaby come up with so many things to quit and you are looking at a tough road ahead as you go cold turkey. What about trying these 5 quick nutrition tips to kickstart 2016.   Forget Cold Turkey Many people say you won’t break a habit until your mind is ready. Well instead of stressing about how crap you will feel when you give up your dependence on sugar or caffeine, try cutting down. Limit yourself to one soft drink per day. Or only have chocolate every second day until you can live without it. Make the process gradual and you will find one day, you may not need it any more.  Banish the Extras Coffee gets a bad wrap as one thing to give up. Remember it’s not the coffee that’s trouble to your wasitline, it’s the milk and sugars that are added. Do you think skim milk is any better? Nope, it’s not. They may cut the fat out but the sugar is still there. What about the extra vanilla syrup added to mask the disgusting flavour of coffee? (yep I’m not a coffee drinker but trying to sympathise). All of these things are sabotaging your love of coffee.  Pass the Bread How many meals per day do you consume containing bread? I have seen some food diaries that have toast for breakfast, sandwich for lunch and garlic bread for dinner. I think of bread as a filler. It fills you up but doesn’t offer all of the nutrition that fruit, vegetables or meat can offer. Try a Salad without wrapping it in bread or just scrambled eggs, bacon and avocado in the morning without the toast. Cut it from 1 meal per day and see the changes. You may think you are hungry but fill yourself with a piece of fruit.  Make life more Fruity Try adding 1 piece of fruit to your diet per day. It’s simple to prepare, sometimes you can eat the skin, sometimes it needs a little peeling but it offers some great vitamins and minerals that the body needs daily. Try adding into a smoothie or slice it on top of your morning oats.  Water Weight Do you ever wonder how much extra water weight you are carrying around? As an experiment at home, I jumped on the scales and it looked like I had put on 3 kgs over Christmas. I knew that couldn’t be right as we really didn’t eat too poorly and I was still doing some light exercise. During the day I drank more water, ate all of my meals and before I went to bed I jumped back on the scales out of curiousity. I had dropped over 1kg during the day. Usually it works the other way around as our weight increases as we eat and drink throughout the day. The only thing that I change was drinking water.   Many people are stuck on the idea of 2L of water required per day but a more accurate formula is 3% of body weight. Therefore if you are a big guy, you need more than 2L and small ladies will need less. Increase your intake by 1 extra glass every couple of days until you reach your required intake.  Try one of these tips each week this month and see if you can notice the positive changes. Remember to keep it simple and not overwhelm yourself with trying to be perfect. We are human and sometimes we just want something.  For more nutrition advice, Contact us to schedule a Nutritional Coaching Session or Check out our improved 12 Week Healthly Lifestyle Challenge for Weekly Nutrition Lessons.