Everything seems possible in the Spring. It’s the season of fresh life, of hope, and new beginnings. It’s also the perfect time to turn over a fresh leaf and to start a new physical, emotional and spiritual plan.
Over the winter months, we may have overindulged in the wrong foods, too much alcohol, too many late nights. Whatever our reason is, by early Spring, we are not always feeling our absolute best and all our good intentions and resolutions made on January 1st have been long forgotten. Undertaking a cleanse now at this time of year can change all that, and is the best time to undergo changes.
On an energetic and esoteric level, Spring is the ideal time for cleansing. In the Chinese system, Spring is linked with the element of Wood, which encourages us to try new things, to redefine a new course, to find new paths or ways of doing things, helps you to agree to action.
It’s an open, energetic, enthusiastic feeling, so even if you’ve never cleansed or detoxed before, this could be the perfect time, and the perfect way to start feeling better and more vital fast.
There are many reasons why we wish to undergo such a programme however for me after my DNA health results told me that my body finds it hard to remove toxins, I have waited till now to help my body to shift stubborn toxins that store in your fat. It disrupts your hormones, and completely disrupts energy levels. This is my reason for wanting to undergo a Cleanse. I know that my colon will love this programme, and I can't wait to see how I look and feel at the end of the 30 days!
So with our products ready, our liver packing items ready, strong resolution and intent I shall be starting this on Monday. I will keep a journal and keep everybody updated on my blog posts. I have also been asked to provide support to this group with video information to help you. Here are details of the cleanse / detox programme that I shall be taking.
Join us for a gentle guided cleanse programme with döTERRA essential oils incorporating key wisdom from our Blooming & Glowing tribe on a journey together for 30 days to physical, emotional and spiritual nourishment with the power of plants.
Thanks for joining me here, so my name is Lulu West, and I’m a dōTERRA leader, and my page is #yesvitality. So I’m really excited to invite and introduce you to a new exciting programme that myself and our team are going to be running called 30 days to Bloom and Glow.
This is predominantly a Cleanse Programme for physical, emotional and spiritual wellbeing and is going to be starting around the time of the Spring Equinox, a time when everything is ready to wake up.
Starting at the 19th of March (or when your product arrives) and is going to be centred around the Cleanse and Restore Kit which is an amazing combination of wholefood supplements from dōTERRA containing essential oils and the power of plants. This programme comes in 3 stages. Phase 1 which is Activate, Phase 2 which is reset, and phase 3 which is all about renew. You are going to be guided through this programme with us.
Monday 19th March - Tuesday 17th April 2018 (however, it doesn't have to be these dates, you can start when your order has arrived with our free gift).
Beginning at the time of the Spring equinox when nature is ready to wake up we invite you to awaken from within. Alongside the döTERRA Cleanse and Restore Programme this 30 Day Programme gives you so much more value than a typical cleanse and is bursting to the brim with education and wisdom.
The course includes access to a closed Facebook community group, a bloom and glow starter kit from myself including some gifts and guidance from our team to help get you started.
You will also have access to a huge collection of reliable resources which you will learn from, plus daily webinars on a wide array of subjects to teach and inspire you.
So by the end of your 30 days cleanse, you are going to have more energy, better mood, you’re going to have better concentration, less pain and inflammation in the body and glowing skin.
You’re going to be feeling like the best version of you.
As part of the programme you will also receive a wholesale account membership where you will benefit from a 25% discount off any future purchases and a wealth of ongoing support.
You will be part of a community of experts from the health and wellbeing industry such as Doctors, Nutritionists, Naturopaths, Kinesiologists, Yoga teachers, Healers and beautiful like minded souls on the same path.
This programme will bring alignment, insight and empowerment to your days.
The Cleanse and Restore Kit is £168 including VAT plus £4 po postage.
Not only that, this programme also comes with a free starter kit from me to you with love and you are going to receive some essential oil samples that we’ll be using in the recipes, the rituals, and in some of the practises that we are going to be guiding you with throughout the programme.
I am looking forward to you joining us to find your Bloom & Glow.
Please register here - http://eepurl.com/dn8IP5
Anybody who sign's up to this programme with Lauraine West at Yes Vitality shall receive 2 hour's free mentoring from myself to help support your diet, bloating, help you to learn tips to stay strong throughout.
Yes Vitality is all about women's energy, your vitality, reclaiming your mojo.
Vital Living for a Vibrant You
Love and Blessings
I was fascinated to find out earlier this month that an Aromatherapy Oil is the immune system of plants and, of course, when you consider this all plants have found a way of protecting themselves, whether it is fragrance, colour, flowers, spiky and more. I love this fact. I am already aware through my nutrition work how important the ORAC score (anti-oxidant capability) is in the foods we consume. That said, I had never considered aromatherapy oils, and I mean PURE aromatherapy oils, being just as powerful and how they find their way into the cell and manifest changes. Perhaps I'm now ready to start learning about oils and integrate them into my life as they work incredibly well at cellular level, and cellular health is where it's at.
You see, my soulful purpose in doing what I love is a driving need in helping women to empower themselves, find focus and clarity, find natural and healthy ways to meet their emotional needs, their physical needs, their spiritual needs (and I am a fledgling on the spiritual path!), and to love themselves again.
I am an advocate on anything that facilitates us to feel better but more importantly, empowers us to find a way to make change. I enjoy working with women (and men, men have similar needs too) 40’s upwards who are looking for natural and healthy ways to feel better, look better, sleep better and anything else along the way that steals our vitality and our love for what we do, whatever that may be.
Great wholesome home cooked meals, and natural methods make us feel better. With my training I was able to help my eczema, calmed down my food-moodies!! (yes, they were simply dreadful!), and my sore, swollen colon (which tests have since told me that my colon has a very large extra part). I am truly thankful for this extra length because if I hadn't had that problem I may not be working in the holistic health field.
In January, I attended my lovely, soul-centred and spiritual friend Anna Louise-Haigh's Vision Board Workshop. In a Vision Board, you choose only images that you're drawn to, and sometimes there's simply no explanation to what you are drawn to and you just accept what your intuition is telling you.
This workshop was very insightful and a revelation to me. So much that I decided to do something with my Law of Attraction Diploma that I obtained from a great teacher Brian Glenn at Innervisions.
It was time to stop procrastinating and create something special for friends, clients, and women who say to me -
"I don't know what I want?" "I don't want this life" "what do I need to do to leave my job?"
"I'm too scared to do anything" "my husband won't like it if I change"
"I can't afford to change" "I can't help it" "I'm so tired "
"when will it go away" "I don't have sex anymore" "I know what I want but not how to get there"
"what's the best thing to help with my hot flushes" "I just want some peace" "I'm too stressed"
You may be thinking, what do essential oils and running workshops have to do with 'listening to your gut'?
Intuition knocked on my door and on the Vision Board I created earlier this year, I chose a picture of an Aromatherapy garden to use Oils and Herbs in my life. I didn’t know quite how I was going to manifest that dream as I am not what you would call a gardener. But it was on my board, and I've been looking at it every day since then. But here's the thing ... this month, I signed up as an Essential Oils Health Educator for dōTERRA Essential Oils. What for me is the eye-opener is the Vision Board that I created, I used images that said ‘Natures Pharmacy’, ‘Healing Wholefoods’, ‘Healthy You’.
I also saw, first hand, how a blended oil really helped my partner Dave when he was very poorly with his lungs and sinusitis.
I have to share this wonderful tool of creating your own Vision Board. I researched all I could find on the science behind Vision Boards, how it links in with the Law of Attraction and manifestation. I have researched Globally, and re-trained in running a Vision Board Workshop. With all my experience, skills and training my Vision Board Workshops can be booked now for events happening from March 2018 (in Stourport, and Hereford) and I can run these anywhere though in the UK.
FOLLOW YOUR DREAMS, LISTEN TO YOUR HEART AND YOUR GUT...
... because you never know where your Dreams will take you, and the dream I visually created earlier this year on my vision board entered my cells and so to my soul.
To return to the powerful strength of the ORAC qualities of food and plants, if I had to give my Vision Board an ORAC score I'd definitely give it top marks as it's certainly clearing any free radical damage from my soul.
I shall be running workshops soon to help educate, inform, love, and delight on health and oils. Many of these shall be online so that you can watch my classes from the comfort of your home. I'd be delighted to hear from you if you have a particular subject that you think many people would be interested to know more about.
dōTERRA shop - https://www.mydoterra.com/luluwest
For further information about the education I offer around the oils, or how to set up a wholesale account, please email me at email@example.com.
You can also follow / message me on Facebook: https://www.facebook.com/clarityandfocus/
Sugar is a carbohydrate, but it is not the healthy kind and is referred to as a monosaccharide and you may have also heard the phrase Simple Carbohydrate. It is empty of vitamins, minerals and fibre. It is a source of calories, but it has NO benefit to you. Sugar is linked to many types of healthy problems such as type 2 diabetes, and I’d also like you all to be aware that sugar can affect your skin too! Sugar loves to feed candida and so for those of you that suffer with recurring thrush infections, consider how much sugar you may be consuming too.
Sugar Ages You!
Chronic overeating of sugar can make the skin dull and wrinkled. The science of this is that sugar in your bloodstream attaches to proteins to form harmful new molecules called ‘advanced glycation end-product’ a.k.a. AGEs. The more sugar you consume, the more AGEs you develop. It can happen during cooking when sugar molecules in food react and form AGEs, the brown colour formed in toasted bread, biscuits, doughnuts, crackers which can indicate AGEs, and when consumed, aids ageing.
“A sugar by any other name is just as sweet”
Sugar goes under so many other names and here some of the aliases sugar goes by:
- Brown sugar
- Fruit juice concentrate
- Invert sugar
- Lactose (This sugar is found in milk that some people are not able to break down and can cause bloating, inflammation, catarrh, eczema, wind and pain)
- Raw sugar
How many calories are in sugar?
It might not seem much at only 4 kcal per 1 gram. However one teaspoon of sugar is 4 grams which is 16 kcals. Whilst I'd like us to concentrate on learning new habits and healthy eating and not necessarily counting calories. In the early days of learning how to consume healthier foods, tracking what you consume and therefore what foods contain sugar is an eye opener to what we are truly eating and drinking each day. This will help you to learn what you should NOT buy and to find healthier alternatives.
Do yourself a favour and learn how to read food labels
You can learn a lot about how much of what is in the food you eat by learning to read food labels. To put it another way, 16 grams of sugar in a product is equal to about 4 teaspoons of granulated sugar.
Do the maths - 4 teaspoons of sugar is 16 grams of sugar multiply by 4 kcals / gram = 64 kcals.
This hidden sugar can sabotage your healthy weight goals and please keep with Step 1 to keep adding everything you consume onto a journal or an app like My Fitness Pal.
How much sugar is in your lunch today?
I’ll talk more about how to interpret sugar on food labels very soon.
Trim Slim Thinking aims to enthuse women to desire healthy, nutritious food
I've decided to do it, to start my brand new Facebook group 'Slim Trim Thinking for Natural and Healthy Weight Control'. It's for women 40+ years who are looking for natural and healthy alternatives to feeling over-weight (which links in to Feeling Tired all the Time, Menopausal, Ageing, Shattered, Loss of intimacy, Feeling Dreadful).
For many years, I've been frustrated at how many weight 'loss' plans / programmes do not cater for healthy eating, or the holistic approach to the person, or there is a one-size fits all ethos. They recommend sweeteners, or they suggest recipes for chicken cooked in diet Pepsi! Now how mad is that!
Many women I meet are looking to find ways of cooking meals for themselves and their families that are healthy. They are looking to understand dairy-free perhaps, or gluten/wheat free and what Vegan food is all about. However, in this day and age of sugar (that sweet, white powdery stuff that is so addictive) it is proving hard for some to know what to consume, what to buy and how to tell sugar to F**K Off (please excuse my language but refined sugar is not good for anybody at all!).
What's the new group all about?
The Slim Trim Thinking closed Facebook group is to inform, educate, delight and help to change thinking and habits towards eating healthy food. You shall take back the power and accountability of how you feel and look. There are no excuses in this group - only solutions. Nobody else puts the food in your body - only you. The Trim Slim Thinking Facebook page is generic in that it is general information as my personal plans are tailored specifically to each person.
Trim Slim Thinking will address day-to-day concerns about how to eat and how to have a healthy loving relationship with food, and yourself. The group will offer practical solutions that directly addresses women's daily behaviour issues around weight, food, exercise and loving themselves enough to say NO. For me, its about reducing excess and hidden fat and understanding that if you eat more than you burn naturally, you will get fatter, tired, and ill. You will learn what to eat, and how much of it to eat whilst upgrading your mind set and set it free from thinking about food all-of-the-time!
It will teach you to have an intelligent relationship with food. Hypnotherapy can be offered (outside the group) and personalised 1:1 solutions if you feel you'd like a more focused approach. Medical studies suggest hypnotherapy can be effective in helping women to reduce their weight when used in conjunction with other weight reduction methods.
2lbs per week
Weight reduction of more than 2 lbs per week is not healthy and not recommended because such rapid weight loss causes the body to conserve calories (energy) and actually slows the metabolism which makes long term weight reduction much more difficult.
If you are not exercising (and this could be anything that gets you moving), not just going to the gym - so if you are not exercising whilst reducing weight, the body sacrifices muscle rather than fat reserves. I'll talk more about this on another post. I'm after a reduction of FAT, let's Melt That Fat.
The subject of healthy eating is vast, and Trim Slim Thinking is to enthuse us all to desire healthy, nutritious food and to consume glorious colour and that to do otherwise could make us fat, exhausted and unhealthy; aggravates hot flushes and menopausal symptoms. all of which can be very, very ageing.
Food is very important because it should provide us with enough energy and appropriate nutrients so as to maximise our health. However, a balance must be achieved so that we consume a variety of ingredients that we need in the correct proportions. Thereby preventing diet-related diseases and complications including obesity, heart disease, cancer and osteoporosis.
I love food
I enjoy food, I love to source seasonal ingredients and meals that I can prepare and have ready within 30 mins to 1 hour. I eat when I'm hungry, and stop when I am full. I love to see colour, and enjoy having that mix of different colours on my plate. Ban Beige! Bring back colour!
The BANT Well-being Guidelines present the most current and well-researched information available to the public and were developed as a response to the one-size-fits-all public health guidelines. This is the basis of all Slim Trim Thinking where guidance shall be given. As a Vegan myself I would choose different sources of protein and I only consume gluten/wheat free grain.
When I view my vision of myself, I definitely aim to look younger than my age and avoid for as long as humanly possible a saggy-baggy face (without Botox), or a body that finds a 5 mile walk very easy. I can help you with all my personal experiences, training and knowledge of working with so many women offering food sensitivity coaching and testing, and running weight loss groups.
For more information join Trim Slim Thinking Facebook page, or call 01299 488384 for more information, or send me an email to firstname.lastname@example.org.
Hope to hear from you very soon.
My name is Lulu West, and I’m a well-being coach for women in their forties and fifties, predominantly working on their vitality.
The reason I’m here today is just to explain to you why I started working in this area of vitality for women.
Since 2003, I’ve seen many ladies, particularly to do with weight loss, healthy eating and food intolerances, and there’s generally been an underlying reason for why it’s quite difficult to sustain your desired shape and size.
This was once myself.
I was once suffering with that problem as well. I was very unhappy. I was at a place of work that didn’t suit me for one reason or another. I couldn’t sleep, and I was putting on weight, and my colon was terribly sore. I realised that it was all down to me. I was stuck in a rut and only I could change it.
So, I did. I made some changes. Changes with my diet and my water, my sleeping patterns, and I began to feel absolutely incredible again and full of vibrancy.
However, I had to have a hysterectomy and started the menopause and hot flushes. Suddenly overnight, I went from a size 12 to a size 14. I don’t if any of you recognise any of this?
I felt dumpy, awkward, I didn’t like to have my photo being taken. I couldn’t sleep, and it wasn’t a very good time for me at all. The harder I tried to sleep, which is what you shouldn’t do, you shouldn’t try to sleep, but anyway, you go to bed, you have hot flushes, you struggle to achieve a good night’s sleep.
Because you’re so tired, you’re craving sugary foods, and you go off in search for them, and there’s absolutely nothing you can do about it when you’re that tired. So consequently, you eat more sugar, you put on more weight, and the sugar also means that you don’t have a very good night’s sleep.
Your hot flushes are even worse, and therefore, this cycle continues. I researched this area for myself and I sought professional help. I retrained, and I retrained in the whole area of vitality, particularly with women and the menopause, healthy eating and sleep.
The good news is that it can happen, you can make changes. If you want it badly enough, you can change.
If you’d like to find out more, if you’d like to apply for a free consultation to have a Yes Vitality coaching session, it’s free, one hour. I’ll be there, you can just have a chat with me.
Would you like to turn down the heat and possibly reduce the amount of hot flushes occurring?
Imagine how it would feel to stop those rivers of sweat before they start or becoming a tidal wave washing over your body?
Do your hot flushes leave you drenched and drained of energy, and dignity?
Hot flushes are a particularly unpleasant aspect of the menopause for many women and are often debilitating, disturbing sleep and daily life to a considerable extent.
Take back control and feel empowered. During the trial 85% of ladies were able to reduce the amount of hot flushes and / or turn down the heat to a much better level.
Learn practical methods of controlling your hot flushes that are easy to use and remember.
No medication is involved.
Ladies who cannot take oestrogen based products or eat oestrogen rich foods now have an alternative method of help.
The Menopause Relief Programme, was written and designed by Sheila Granger to help you take back control, to reduce the intensity of a hot flush, so that you can get on with living. I have been personally trained by Sheila Granger and know what it feels like to have the suddenness and intensity of a hot flush and this programme has helped enormously.
The majority of women have found that they are able to reduce the intensity and the amount of hot flushes they are experiencing.
One client was experiencing around 20 hot flushes in 24 hour period. Using this programme, they were able to reduce that to around 5 in 24 hours. Those few that remained were less intense. Making life that much more enjoyable.
Having the ability to do this is very empowering.
ARE YOU BLOATED? DO YOU HAVE AN EXPANDING WAISTLINE OVER THE COURSE OF A DAY? NEVER KNOW WHAT TO WEAR UNLESS IT HAS AN EXPANDING BELT OR IS BAGGY? DO YOU FEEL FAT AND FRUMPY?
I used to feel that way too.
Many of us say we do not know what a healthy poo should look like. It may interest you to know that our bowels play such an important part in maintaining our general health and vitality. Therefore, it may help you to take a look at the Bristol Stool Chart with no. 3 or 4 being stated as ideal.
Type 1 or 2 from the chart depict constipation which can be a common cause of painful defecation. The ideal is a healthy stool that should break up easily and be no strain to pass.
I hope this chart gets you thinking about your bowel health as it provides you with a better understanding. Subsequently, if you need to make changes to your lifesyle, diet or help making those changes to your mindset you know what is the ideal. Many clients are so used to experiencing type 1/2 or 5/6/7 that they think this is normal, or are too embarrassed to talk about it.
Personally, I know from first hand experience that the more efficient your colon works, the lighter and brighter you feel. I know many women where a boated budha belly becomes such a blight, and it really can look as if you lose 1/2 stone just by losing that bloated belly.
It is best to seek the advise of a Medical Doctor to determine what factors may be causing it. You could have tests just to check the health of your colon. Do not suffer in silence. Should it be stress or diet related then please speak with a therapist for tips regarding changes to your diet. They can also offer guidance on how to reduce your stress levels. I would always ask if you have seen your GP regarding your colon before taking you on as a client.
I hope this article has been of interest to you. If so, please like and share as I'd like as many people as possible to know about the Bristol Stool Chart and to seek the help of a professional if they need more information.
To your health and vitality.
Do you find it hard to sleep, suffer with insomnia and take your mobile phone to bed with you at night?
Here’s a tip to help you re-charge and get better sleep: –
Minimise your sensory overload before you go to sleep and it could help with your insomnia.
WHY? Well, the blue light from these devices wakes you up and stops melatonin (sleepy) hormone production. This makes it harder to fall asleep as the blue light from these devices shouts WAKEY-WAKEY. Hence, you toss and turn trying to fall asleep. Perhaps you have children whose moods are dreadful in the morning and you may wish to consider if they are sleeping with their phones.
Yes, I know I keep banging the drum about this subject. However, I feel that nearly everybody I know takes their mobile to sleep with them! As a result, you are giving YOUR precious sleep time away to check on your status, and to check if you have you had any likes to a photo of your dog, cat, child, funny video etc. Does this sound like you? Perhaps your relationship could do with a boost but you both seem to spend time looking at your phones instead?
In conclusion, turn off TVs, put away laptops and smart phones at least 1/2 to one hour earlier. However, some research claims at least 2 hours beforehand and I personally sleep better if I switch off my mobile 2 hours before sleep.
To find out more about your insomnia, please contact me https://www.luluwest.co.uk/complimentary-consultation/
Hunger pangs can strike you at any time of the day and often the first reaction is to grab some food instead of drinking water. Are you confusing hunger with thirst?
Drink plenty of water to stay hydrated
We are made up of approximately 2/3 water. Drinking water every day is essential to almost every organ in the body. It flushes out toxins, carries nutrients to cells and regulates body functions. Since the hunger mechanism is stronger than thirst, keeping hydrated will eliminate a false feeling of hunger.
There's nothing nicer than a warm cup of water with squeezed lemon and/or lime in it first thing and before you have your usual cuppa. This will instantly hydrate the body which has received nothing while you've been asleep.
Why drink it at room temperature?
Think of your stomach. If you drink it cold you'll feel it in your stomach. Your stomach will ONLY release water to your body when it is at room temperature. Forget those comments that say you burn 2 calories when you drink cold water...!!! What difference is 2 calories going to make. The body responds beautifully to water at room temperature or warm.
Distinguishing Hunger from Thirst
To tell the difference between hunger and thirst, simply drink a glass of room temperature water. You may find that you are no longer hungry, or as hungry. Wait up to 20 minutes or so, and if you feel satisfied you know it's not hunger. Drink it around 30 minutes before snacks and meals if possible to keep hydration levels optimal and to ward off deceiving hunger pangs that are really signs of thirst.
Water helps ward off 'brain fog' (dehydration) and staying hydrated usually prevents the discomfort that can be mistaken for the snacking. It aids in your digestion and problems of constipation, lowers fluid retention (as the body no longer needs to hold onto water if you are dehydrated) and helps eliminate excess sodium from the body.
It especially helps when you are studying or taking exams as it helps you to remain more focussed and less likely to feel tired.
These are all healthy results that can contribute to weight control.
Your brain and muscles will thank you for water
I was once told during my training to think of my brain as either a beautiful, juicy plump grape or a dried up raisin... I was informed that the grape was a well-hydrated brain. I also like to say often that 'your muscles work better when they are wetter'!
Research water and hydration for the body, and take ownership and empower yourself that water is a vital and necessary component for our body.
Is it because there isn't a calorie attached to it that individuals do not take much notice of it?
So, how much should you drink each day?
There is no exact science and most people just drink water when they feel thirsty, hot and dehydrated, especially after exercise. The NHS advises around 6-8 glasses however the amount will alter depending on the weather, and if you have exercised. Men, Women and children all require differing amounts however if you feel thirsty that is a good sign that you are already dehydrated and it's your body telling you to drink water.
It is worth making an effort to hit daily targets in order to boost your energy levels, improve your skin, aid digestion and prevent headaches.
For most people it is best to try drinking little and often instead of consuming too much all at once as it leads to an excess of water in the body, which can cause nausea, vomiting, confusion and cramps.
Water is also contained in fruits, vegetables and foods cooked with water such as rice and soups.
Water retention / constipation
Drinking water will help you to lose some of the few lbs you are trying to shift. Often the body will hold onto water as it thinks you are in a drought as you are not drinking and your body must do all it can to store all its got. Puffy skin, dry skin, skin with lines, puffy ankles, aching joints, constipation, diarrhoea, headaches can be signs of dehydration. It helps to regulate body temperature and improves blood circulation.
Don't like water?
You can try adding herbs such as mint with cucumber to you water and this flavour has proven a popular choice with some of my clients, as well as adding your favourite fruit to a jug of water, or cutting up some lemons/limes.
Lulu West is a Health and Vitality Coach offering bespoke natural and healthy solutions to women in their 40's upwards.
Get quality sleep and lose weight
After 24 hours of sleep deprivation, we receive less glucose to the brain. We crave starchy, sugary foods as the body wants you to get glucose back into the brain and your entire body compels you to seek those foods out and gorge! It may be time to think about your quality sleep and lose weight.
Lack of sleep increases the urge to eat
It’s a hidden fact that sleep is linked to your appetite. When you are sleep deprived the melatonin hormone incites your appetite.
High calorie foods also became significantly more desirable when you are sleep-deprived. Therefore, people who sleep less also tend to be overweight or obese. There is more evidence that resolving your sleep problems could help reduce your weight gain problems.
1. Start going to bed at the same time each night, e.g. 10pm.
2. Aim for between 7 hours to 8.5 hours.
3. Get up at exactly the same time each morning (even at weekends!), e.g. 7am.
4. BE AWARE AND LEARN TO CONTROL YOUR MIND TO SAY NO TO STARCHY, SUGARY FOODS. These foods will only stimulate you and make you wake up during the night, creating a vicious circle.
5. Switch off your mobile phones, tablets and computers at least one hour before bedtime.
Making healthy food decisions is not just a matter of willpower, it is also about listening to the signals your body is telling you. Knowing that a tired brain makes decisions based on immediate rewards tells us that we must plan ahead to make supportive eating decisions for yourself. So, next time you are up late at night with inexplicable hunger, perhaps that means it’s time for bed and not a bag of crisps.
Please call me for more information and share this post if this has been helpful to you.