5 healthy tips merge into your busy day

Adele Stickland Adele Stickland

Making your health a priority is difficult in a busy day and yet if you are too busy to look after yourself then your business and career, as well as your all-important personal life, will suffer. This blog will outline some simple strategies that will make a big difference to your health.  Changes that will help you to make clear decisions, create a strong, strategic focus and help you to avoid day to day brain fog.  Add a few simple health tips into your life.  This blog will show you how you can avoid the business cost of ill health and give you the resources you need for great health.  This blog will give you 5 healthy tips you can merge easily into your day, one at a time. Keep life simple and at the same time enhance your business stamina.

Low-grade migraines, constant gnawing stress, not eating well will have a negative, compound effect on your health and your business.  Ill health combined with the background stress can create a negative cycle which over the long term will affect your business decisions and your business.  A clear head, calm outlook originates from better nutrition and movement that is systemised throughout your day in the same way you tackle your admin. Create positive, compound habits which over time will transform your well being and your health.

Here are 5 simple health tips that you can easily incorporate into your life, that will integrate simply and give you the freedom to focus on the future success of your business and career.  These simple tips will help eradicate your ill health and in turn improve your business.

Suffering from a migraine after working on pc, overworked or depressed?

5 healthy tips for busy execs

Here are some great tips to you add into your daily routine which will improve your health, avoid ill health and increase your productivity in your business.

Start slow, major overhauls don’t last. You want these habits to create lifelong routines so pick one habit and stick to it for two weeks. Create the habitual compound effect, add in small changes over a longer period of time and that creates the transformation you need.

Tip 1

Drinking water is an essential part of good health, your business cost  Aim for 8 glasses a day join the water challenge visit www.get-gorgeous.com/healthy-tools

How do you add this to your lifestyle?

You can treat yourself to a new water bottle and carry it around, alternatively if you work from home, place room temperature glasses around your home, whenever you walk past pick up a glass and start drinking.  Join me for my free gorgeous water challenge – its 7 days of videos and more healthy tips to start you in the right course of action. Join the 7-day water challenge click here 

Drink water, health coach UK - Get Gorgeous

Join the water challenge www.get-gorgeous.com/healthy-tools

Tip 2

Add more dietary fats into your day across the 3 fat divisions – monounsaturated, polyunsaturated and saturated fats.  Fats and cholesterol are essential to your brain function and essential for clear focus throughout your day.  Over 50% of every cell in your body is made from cholesterol.

Low cholesterol levels lead to reduced serotonin levels in your brain. Low serotonin levels are associated with depression.

How do you add this to your lifestyle?

  • Add ½ avocado for monounsaturated fat,
  • Walnuts and Brazil nuts for polyunsaturated
  • Coconut oil for saturated fat.

Without dietary fat then your nerves are unable to communicate signals to your body.  When your nerves are damaged, they cannot communicate properly and the miscommunication can cause sensations, such as numbness or pain. Neurons are protected by a coating called the myelin sheath. Myelin is comprised of 76 per cent lipids (fats) without enough fat in your diet, this will damage the sheath.

Free radicals  also damage the nerve coating, free radicals are end products which are produced by your own body every day and the effect of their damage can be reduced with the use of antioxidants like alpha lipoic acid

How do you add this to your lifestyle?

  • B1 (thiamin): peas, milk, eggs
  • B2 (riboflavin): milk, eggs
  • B3: milk, eggs, fish
  • B6: pork, chicken, turkey, fish, potatoes, poultry, peanuts, milk and eggs
  • B9 Folate: broccoli, brussels sprouts, cabbage, spinach, peas, chickpeas man-made version of folate is folic acid which you can purchase as a supplement
  • B12: salmon, cod, milk, cheese eggs
  • Alpha-Lipoic acid: spinach, broccoli, potatoes, tomatoes and carrots

Breakfast cereal often has the B vitamins added to them, the marketing term used is ‘fortification’, which means the process of adding micronutrients to food.  You may as well use a multivitamin

Don’t miss: Breakfast is NOT the most important meal of the day

 

Tip 3

Add more protein to every meal.  Low calorie ‘carb’ meal plans and diets have pushed out other essential macronutrients.  Protein is a macronutrient that is essential for your health. The 9 essential amino acids need to be digested daily. Your daily energy requirements and clear business focus come from denser calories food like proteins and fats.  If you consume more of these macronutrients you will not crave the sugar chocolate hit at 3 pm.

Size: palm for women 2 x palms for men

Don’t miss: Low calorie means high toxicity for your body

How do you add this to your lifestyle?

Include eggs for breakfast or chia seeds with porridge

 

Protein breakfast – clarity of mind all-day

 

Tip 4

Eat more green carbs and less ‘beige’ carbs. Green carbs vary from beige carbs. Green carbs are healthy veg and beige is carbs derived from bread and pasta.

By eating more of your calories from fats and proteins, you will end up eating less and feel clearer-headed throughout your working day. Beige carbs give your body sugar hit and make you feel sluggish and create a ‘hangry’ cycle for the duration of your day.

How do you add this to your lifestyle?

Replace your daily chocolate snack with a handful of nuts or cheese and apple.

 

Apple and cheese snack – tasty brain fuel

Don’t miss: What is the cost of perfectionism

Tip 5:

Add more ‘green carbs’ to every meal and snack.

Change the colour of every ‘healthy carb’ at every snack.  Veg is essential every meal try and add a different colour to each meal/snack.

How do you add this to your lifestyle?

Work towards a rainbow of different types of ‘green carbs’ for instance:

  • red/black/blue Berries and Greek yoghurt
  • orange Carrot and humous
  • red pepper and taramasalata
  • green apple and cheese

Motivation to change

Going cold turkey with your health involves a strength of character most of us aren’t blessed with. Willpower wanes throughout your day. It is highest at the beginning of the day.

Some newbie runners and exercise queens have been known to sleep in their running gear so that they don’t have the option but to get up and go in the morning… early morning motivation is higher. Get up and move before your brain wakes up.

Instead, evoke the healthy habit compound effect and make small changes over a long period of time which in time create dramatic transformations.

“Habits don’t need willpower, they are with you for life.” Adele @ get-gorgeous

Push out bad habits WHEN you have PULLED through your gorgeous good habits.

Don’t miss: Unblock your health using the power of your mindset, your posture and your food

 

 

 

Knowing yourself is an interesting and thoughtful journey, which will offer you so much more than simply your weight loss.  The way your existing habits work to increase your levels of stress is intriguing and fascinating. If you want to return back to the women you were when life was full of anticipation and hope for your future and regain your best health with nutrition, an exercise routine that suits you then drop me a line or give me a call – apply here 

If you would like to understand your body more, get to grips with the nutritional balance that will work for you feel free to book in your free consultation time with me. You and I will discuss where you are currently and where you would love to be in 3 or 6 months time. I look forward to chatting with you

 

 

 

Get Gorgeous is a journey together – yours and mine.

 

 

PS. Don’t forget the gorgeous book – your insight into great health and vitality Gorgeous! how to look and feel fantastic every day.  Click here to find out about your Gorgeous book

 

“Gorgeous! is the perfect read for anyone looking to revolutionise not only their relationship with food and movement but also their relationship with themselves. With Adele’s reassurance and expert guidance, any woman will feel inspired and empowered to begin their journey to prioritising themselves and their health – everybody is perfect and everybody is gorgeous!”

Adele Stickland is like having your best friend, an agony aunt, a psychiatrist and a mentor all in one. This lady knows not just what SHE is about but in all probability what you are too and my goodness has she worked to get there. But don’t expect pages of calorie counted recipes from the Get Gorgeous book. Instead there’s help to unlock your past, to understand how you operate, question what triggers certain behaviours and beliefs and advice on how to, as she describes it, “Get out of your own way..and get gorgeous!”

Find out what other clients have to say…

Karen Skidmore Business coach at www.karenskidmore.com 28th October 2017

 

Adele Owner of Get Gorgeous

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2 responses to “5 healthy tips merge into your busy day”

  1. […] Carbs after exercise, working towards earning your starchy carbs. In the last blog, we talked about the difference between green and beige carbs and the need to reduce your beige carbs and up your green carbs.  Read more about that click here […]

  2. […] Don’t miss: Business cost of ill health […]

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