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3 Habits that will improve your health quickly Something I’ve been working on with our team since the start of the new year is how creating small habits can have a great outcome. I’m going to give you a quick rundown on how you can turn the tables, get back on track and see quick, positive results. SLEEP Yes, sleep…. it drastically affects so much more than just how tired you feel. We require 7-8 hours a night to optimally recover our bodies. Yet most of us get less than 6, due to social media, watching telly late into the evening or just having a poor bedtime routine. If you get 7-8 hours of actual, good quality sleep it’s not just your tiredness that you’ll see improve. You will be less stressed, your mood will be better and your brain will be sharper. There is also evidence that it can improve your overall health. NUTRITION The quality of what we put into our bodies is so important. It is so much more than simply eating what we fancy (although there is also a place for this!) As with sleep, you can change how well your body responds to food in a short time. The benefits of eating more mindfully can have many positive effects apart from just weight loss. Energy improves, skin improves, mood improves along with all kinds of good things that go off inside the body. If you were to change just 2 things for a MAXIMUM positive outcome that will change things within 7 days…. SLEEP and NUTRITION Serves are 2 super fast at responding. HYDRATION Notice I didn’t mention exercise? That’s because ½ lemon, juiced salt & pepper exercise is a long game played daily. HYDRATION, chopped like sleep and nutrition can again, quickly improve how your body functions and how fast 19 you produce results. Good hydration starts with around 2 litres of water (yes, just water) daily. Combine this with Serves 2 the other habits and you’re well on your way to improving your all-round health in less than 7 days. Take these up long term and the benefits could be life changing. Add in a little movement and… you’ve got an entirely different life. Good health doesn’t need to be complicated. By creating these three simple (4 if you want to move more) habits, you will change so much more than how you look in a mirror. Simple checklist: Sleep = 7-8 hours daily Nutrition = eat the rainbow Hydration = start at 2 litres of water daily (movement) = keep it simple. 8-10k steps a day is more than enough to start to see change. 2 tbsp. mayonnaise ¼ cup (70g) Greek yogurt 1 tbsp. tomato puree 2 green onions, sliced 1 tbsp. curry powder ½ lemon, juiced salt & pepper 14 oz. (400g) cooked chicken, chopped 4 baby gem lettuce leaves 1 avocado, de-stoned, sliced ½ mango, de-stoned, sliced 2 tbsp. cilantro, chopped 2 tbsp. almonds, chopped Serves Serves 2 2 mango, cilantro and chopped almonds. Serve immediately. Chicken Curry Curry Lettuce Wrap Chicken Wrap Curry Chicken Curry Lettuce Wrap What What you need you need to do to do Lettuce Wrap 2 tbsp. mayonnaise 2 tbsp. mayonnaise 1. Place 1. the Place mayonnaise, the mayonnaise, yogurt, tomato yogurt, puree, tomato green puree, onions, green curry onions, curry Serves 2 What you need to do ¼ cup (70g) ¼ cup Greek (70g) yogurt Greek yogurt powder and powder lemon and juice lemon in a juice bowl. in Season a bowl. with Season salt with and salt pepper and pepper 1 tbsp. tomato 1 tbsp. puree tomato puree and mix and well. mix Add well. in the Add chicken in the pieces chicken and pieces mix and again mix until again the until the 2 tbsp. mayonnaise 1. Place the mayonnaise, yogurt, tomato puree, green oni 2 green onions, 2 green sliced onions, sliced chicken is chicken well coated. is well coated. What you ¼ cup need (70g) Greek to do yogurt powder and lemon juice in a bowl. Season with salt and 1 tbsp. curry 1 tbsp. powder curry powder 2. Lay 2. the lettuce Lay the leaves lettuce on leaves 2 serving on 2 plates serving and plates divide and the divide chicken the chicken 1 tbsp. tomato puree and mix well. Add in the chicken pieces and mix again ½ lemon, ½ juiced lemon, juiced mixture over mixture each over leaf. each Top leaf. each Top with each a few with slices a few of slices avocado, of avocado, 2 tbsp. mayonnaise 1. Place 2 green the mayonnaise, onions, sliced yogurt, tomato puree, green chicken onions, is curry well coated. ¼ cup (70g) salt Greek & pepper yogurt salt & pepper powder 1 tbsp. and curry lemon mango, powder juice in cilantro mango, a bowl. and cilantro Season chopped and with 2. chopped salt almonds. Lay and the pepper almonds. Serve lettuce immediately. leaves Serve on immediately. 2 serving plates and divide th 1 tbsp. tomato 14 puree oz. (400g) 14 oz. cooked (400g) chicken, cooked chicken, and ½ mix lemon, well. juiced Add in the chicken pieces and mix again mixture until over the each leaf. Top each with a few slices of av 2 green onions, chopped slicedchopped chicken salt & is GF pepper well LC coated. MP HP Q N mango, cilantro and chopped almonds. Serve immedia 1 tbsp. curry 4 powder baby gem 4 baby lettuce gem leaves lettuce 2. leaves Lay 14 the oz. lettuce (400g) leaves cooked on chicken, 2 serving plates and divide the chicken 1 avocado, 1 avocado, de-stoned, de-stoned, sliced sliced mixture chopped over each leaf. Top each with a few slices of avocado, myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g) ½ mango, ½ de-stoned, mango, de-stoned, sliced sliced mango, 4 baby cilantro gem lettuce and chopped leaves almonds. Serve immediately. 14 oz. (400g) 2 cooked tbsp. cilantro, 2 chicken, tbsp. cilantro, chopped chopped 1 avocado, 10 min de-stoned, 0 min sliced 278 17 15 20 5 01605372 2 tbsp. almonds, 2 tbsp. almonds, chopped chopped ½ mango, de-stoned, sliced 4 baby gem lettuce leaves 2 tbsp. *Nutrition cilantro, per serving. chopped 1 avocado, de-stoned, sliced 2 tbsp. almonds, chopped ½ mango, de-stoned, www.ImpactEvolution.co.uk sliced 2 tbsp. cilantro, chopped 2 tbsp. almonds, chopped For past articles and much more you can visit my website ImpactEvolution.co.uk Email: ask@coachandyjames.com GF LC GFMP LCHP MPQ HP N Q N Website: ImpactEvolution.co.uk myfitnesspal myfitnesspal 01605372 01605372 Chicken Curry Lettuce Wrap What you need to do 1. Place the mayonnaise, yogurt, tomato puree, green onions, curry powder and lemon juice in a bowl. Season with salt and pepper and mix well. Add in the chicken pieces and mix again until the chicken is well coated. 2. Lay the lettuce leaves on 2 serving plates and divide the chicken mixture over each leaf. Top each with a few slices of avocado, GF LC MP HP Q N Kcal Fats(g) Fats(g) Carbs(g) Carbs(g) Protein(g) Prep Prep Cook Cook Kcal Protein(g) Fibre(g) Fibre(g) myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) GF LC MP HP10 minQ 10 N min 0 min min 278 27817 15 20 5 0 17 15 20 5 10 0 278 17 15 min min 20
The importance of looking after your feet by Victoria Smallwood MCFHP MAFHP Did you know that the average person walks about 100,000 miles in a lifetime? So it’s no wonder that most people experience foot problems at some point. Feet often get neglected but they are essential for keeping us mobile and independent, and there are several things we can do ourselves to look after our feet: • Check your feet regularly for cuts, sores or swelling. • Keep them clean and dry, especially between your toes. • Use a pumice stone to remove dry flaky skin. • Moisturise dry skin regularly to prevent cracks. But what happens when the problem is beyond self-care? A qualified Foot Health Practitioner (FHP) can help. They will have Diploma in Foot Health and be fully insured to treat the majority of general foot problems. As we age, it can be harder to reach, or even see, and our feet and toenails can become harder making them difficult to cut. Toenails can also become thickened. This may be down to poor fitting shoes, certain activities, or, in some cases, a fungal nail infection may have set in. An FHP can cut nails, reduce thickness and give advice on treating fungal infections. Corns are an inverted cone of hard skin caused by pressure that presses into the tissue below and can be very painful. Callus is also caused by pressure and can become a problem if left too long. An FHP can remove them with a scalpel and give you advice on how to avoid them in the future. Other foot problems, such as verrucas, which are caused by a virus, and ingrowing toenails, which often occur due to incorrect nail cutting can also be treated by an FHP. If you’d like to learn more about the work of an FHP and what I can do to help you, please get in touch. 07900085932 or victoria.smallwood@ymail.com Victoria Smallwood MCFHP MAFHP Fully qualified and insured Foot Health Practitioner Foot health treatments in the comfort of you own home Do you suffer discomfort from... Long or thickened nails Corns and callus Dry or cracked heels Fungal infections Verrucas Athletes foot Ingrowing toe nails Call or e-mail to make an appointment Phone: 07900 085932 Email: victoria.smallwood@ymail.com To advertise call 0115 926 9777 or email: sarah@ngmagazines.org.uk 15
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